Is it possible to work out the abs and buttocks at the same time? Still possible, says personal trainer Melissa Kender. She offers the following set of exercises specifically for those who do not have time to do two workouts when they can do everything in one.
Training time: 30 minutes.
Equipment needed: mat, dumbbells, small kettlebell, box or bench.
Instructions: select 5 exercises from those suggested below and perform each for 12-15 repetitions. Once you complete the cycle, repeat it 4 times.
It is recommended to perform exercises with weights 2 times a week, and with your own weight - more often.
Half Turkish Rise
Lie on your back. The right leg and arm are positioned at a 45° angle to the body, the left leg is bent at the knee, and the left arm holds the kettlebell and is extended towards the ceiling. Follow the weight with your eyes and begin to smoothly rise through the right side - rest your right hand on the floor and sit down. Then push up until your hips are off the floor and your torso is in a straight line from your head to your right foot. The left arm remains straight all this time. Slowly and carefully return to the starting position. This is one repetition. Perform 12-15 reps on each side.
Training program for the abdominal muscles, thighs, buttocks
In order to properly organize training for the buttocks, abs and legs, it is necessary to take into account not only the level of physical fitness, but also gender. During classes for women, the emphasis is on the muscles of the buttocks and thighs, since these are the most problematic areas of the body. Abdominal training is moderate, since excessive stress on the abdominal muscles is harmful to women's health.
During training, men can focus on training their abdominal muscles. An effective exercise would be hanging leg raises, which allow you to pump up your abs and back muscles.
The best exercises have been developed for both men and women to achieve an athletic body.
Exercises for men
The optimal complex for the stronger sex:
- Bicycle : Lie on your back and press your lower back firmly to the floor. Legs bent at the knee joint stand on the floor with full feet. Hands are behind the head. Straining your abs, you need to raise your legs up. Raising your shoulders and body, you need to reach as far as possible with your left elbow towards your right knee. After a few seconds of delay at the peak point, the side is changed and the exercise is repeated. It is optimal to do 5 repetitions on each side. The bicycle is done in 3 approaches.
- Exercise with a fitness roller : sit on your knees, after which you place a gymnastic wheel in front of you, leaning on it with both straightened arms. A slight deflection is made in the lower back. As you inhale, roll the wheels forward without resting on the floor. After a few seconds of delay at the peak point, they return to their original position. Repeat 10 times in 3-4 approaches.
- Hanging Leg Raises : To perform the exercise, you need to grab the bar with both hands. After straightening your limbs, you need to bend slightly at the lower back. As you inhale, pull your legs as close to your stomach as possible, trying to keep them straight. Slowly lower your legs, rest for a few seconds, and then repeat the exercise. Pull-ups are performed in 3 sets of 15 times.
Classes for women
What exercises for the abs and legs are useful for women:
- Lying crunches : lie on the floor face up, and place your legs bent at the knees on your feet on the floor. Hands are placed behind the head. By tensing the abdominal muscles, the shoulder blades are lifted off the floor, twisting in the body. At the peak point they linger for 1-2 seconds and then return to the starting position. 15 repetitions in 3 sets are enough.
- Plank : arms bent at the elbows are placed at the same level as the shoulders. The back is perfectly straight, and the legs rest with their toes on the floor. The head should not be lowered, but the gaze should be focused on the floor. In this position, strain your abdominal muscles as much as possible, staying in this position for a minute. Every day this time is increased by 15 seconds.
- Crunches with arms outstretched : lie on your back on the floor, bending your knees. The arms are straightened and in this position, as you exhale, they rise to the knees, lifting the shoulder blades off the floor. As you inhale, return to the starting position. The movements are repeated 15 times in 3 approaches.
- Squats : feet shoulder-width apart, back straight. When squatting, your knees and feet should be on the same imaginary line. To pump up the muscles of the legs and buttocks, you need to try to ensure that the weight moves to the heels when squatting. Repeat squats 20 times in 3 approaches.
Squats with dumbbell press and crunches
Stand up straight, holding a pair of dumbbells in your bent arms at shoulder level.
Do a squat. When returning to the starting position, lift the dumbbells above your head and at the same time rotate your body to the left. Lower back into a squat and push the dumbbells and twist to the right as you come up. This is one repetition. Perform 12-15 repetitions.
"Double punch"
Purpose. Strengthening the lower and upper abdominal muscles and chest muscles.
Initial position. Lie on the floor, legs bent at the knees, arms extended behind your head.
Performance. About “one”, smoothly raise your legs, bent at the knees 90 degrees, and at the same time straighten your arms up, lifting your shoulders off the floor. Stay in this position for the count of two. Begin to smoothly lower your arms and legs on the count of three. Return to the starting position at the count of four.
Number of repetitions. 10–20 times.
For those who have mastered the exercise well. Try doing it by lifting your legs straight.
Kang Squats
Stand straight with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward. Place your hands behind your head. Push your hips back and lower your body until your upper body is almost parallel to the floor. From this position, do a squat. Return to the starting position in the reverse sequence of movements. This is one repetition. Perform 12-15 repetitions.
Exercise sets
Sets of exercises must be repeated regularly at home. It is best to train with small weights in your hands. If you have not done gymnastics before, the exercises should be repeated 10-15 times to avoid soreness, but over time, in order to remove excess fat from the buttocks, sides and abdomen, the workout should be complicated by doubling the time allotted for completion.
For the belly
The stomach is one of the most problematic areas of the figure. In the subcutaneous fat layer of the abdomen, the results of an addiction to sweets, starchy foods, and fatty foods are most often deposited in the form of extra centimeters. Therefore, if you want to lose weight on your own at home, special attention should be paid to exercises for the waist.
It’s not enough to just pump up your abs every day. Monotonous exercises will not bring benefits, they will “reward” you with soreness and make your body massive. Therefore, in order to lose weight at home, remove excess weight from the stomach and sides, make the body slim and toned, types of exercise need to be alternated and combined.
- Exercise “Twisting the abdomen” . Lie on your back, pull your legs up, put your hands behind your head. The abs are tense. Slowly lift your legs off the floor and, holding for a couple of seconds, return to the starting position. During the exercise, you need to keep your elbows and buttocks as relaxed as possible, tensing one stomach. Repeat the exercise 10 times, relax, stretch and repeat the same amount.
- Exercise “Corner” . Starting position lying on your back. The legs should be raised up, keeping the knees above the pelvis and the ankles parallel to the surface. Stretch your arms to the sides. Tightening your abdominal muscles, slowly raise your hips 2-3 cm from the floor. Make sure that the angle of your legs is the same as the one at which you started the exercise, and your back remains firmly pressed to the floor. In this form, hold for a few seconds and lie on the floor, returning to the starting position. Do 10 repetitions. After resting for a minute, repeat the exercise 10 more times.
- Exercise “Diagonal twists” , aimed at training the oblique abdominal muscles. You need to lower yourself onto the floor on your back, with your feet shoulder-width apart. Spread your hips, place your arms bent at the elbows behind your head. Twist your body by reaching forward and trying to touch your shoulder to the opposite knee. One elbow should be kept at shoulder level, the other on the floor. Having done one twist, do the next with the opposite side of the body in the other direction. Without interruption, perform the exercise 10 times. Rest, catch your breath and repeat again 10 times.
For the sides
- The “Bicycle” exercise will help remove excess weight from the sides and abdomen. You need to lie on the floor, raise your legs up with your knees bent and keep your ankles parallel to the floor, spread your elbows to the sides. Lower your heels towards your pelvis. Lifting your upper back off the floor, straighten one leg at an acute angle relative to the floor and stretch your shoulder toward the leg bent at the knee. Without slowing down or pausing, do this with the other leg and shoulder. The movements should imitate riding a bicycle. Do 2 approaches, with a short break of one minute.
- The bending exercise helps remove weight from the sides. Stand with your back straight. Place your feet shoulder-width apart and place your hands on your waist. Make sudden movements with your body, moving it in different directions. Try to pull your shoulders as much as possible, keeping your lower body motionless.
- We perform the “Plank” exercise . You need to lie on the floor on your side and transfer your body weight to the elbow that is below. Raise your other hand up and behind the back of your head. We inhaled and raised the upper leg 30-40 cm higher than the lower leg and held it. We exhaled and pulled the lower leg up to the top, fixing the body in position. We inhaled again and as we exhaled, we lowered both legs to the mat. When performing the exercise, try to do it correctly, clearly, do not move your body, do not lean to the sides. Your back should be straight and your shoulders straight. Perform 10-15 exercises on each side. To remove weight from the sides, the exercise must first be done in one approach, after a while the number of approaches should be increased to 2.
For the buttocks
- We begin the exercise “Leg Raises” by getting down on the mat on all fours. Legs are bent at the knees and stand on the floor, resting your knees. Repeat the leg raises as in the previous exercise, but do not use a dumbbell. Raise your leg until your back remains straight. Do 10 sets on each leg.
- Exercise “Double lift” . Stand up straight with your back straight. Holding dumbbells in your hands, stretch them forward and at the same time take one leg back. The back must be kept level. The exercise must be repeated 10 times for each side.
- For the Fork exercise, lie on the floor on your back. Legs need to be bent at the knees, lowering the feet to the floor and spreading them to the side 40 cm from each other. When trying to bring your knees together, you need to lift your pelvis off the floor as much as possible and raise it as high as possible.
- Exercise “Fish tail” . Lie on the floor on your stomach with your hands folded in front of you on top of your palms and your chin down. Exhale and at the same time as you exhale, lift your straightened legs up. Keep your legs straight in this position for several seconds. Then exhale and slowly lower the same straight legs down without bending them. When lifting, pay attention to your sensations: the abdominal muscles should be tense, while the lumbar region should be in a relaxed state.
- For the “Bench” exercise , lie on the floor on your back, bend your knees and spread your feet apart, leaving them approximately 30-40 cm apart. It is necessary to strain the gluteal muscles and try to lift the body up, but it is important to strictly ensure that the upper back remains lying on the floor. Freeze in this position for a few seconds and slowly lower the body. Perform in 10 approaches.
- We recommend reading: gymnastics for losing weight buttocks
The stomach, sides and buttocks are the problem areas that girls most often work on when trying to lose weight.
By doing exercises at home regularly and carefully, you will not notice the difference between training in an expensive sports club and at home. Continue to study hard, and a beautiful, slender silhouette in the mirror will not take long to appear.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Single leg box squat
Stand with your back to a box or chair. Shift your weight to your left leg, right foot barely touching the floor, arms at your sides. Bend your left knee, push your hips back, and squat down on one leg until your butt touches the box. The arms are extended forward. As soon as you touch the box, push through your left leg to return to the starting position. Perform 12-15 repetitions on each leg.
How to build a lesson
- Start your workout with a simple warm-up. For example, this one. “If you want to additionally load your muscles, I recommend doing 15-20 minutes of cardio before class. Either a staircase simulator or a sloped path will do. Your task is to work not with speed, but with effort,” says Anastasia Yurkova.
- Perform the exercises sequentially: 3 sets of 15-20 repetitions
each. - Do this program 3 times a week
. - Finish your workout with light stretching.
To complete the complex you will need a mat and a fitball.
Squats with fitball
Press the fitball against the wall, turn your back to it and hold it in weight, resting your spine on the ball. Gently bend your knees to a right angle, rolling the ball down the wall. Then smoothly straighten your legs, returning to the starting position. Complete the required number of sets and repetitions.
Single leg squats
Place the fitball on the floor, turn your back to it, and place your left shin on it. Bring your hands together in front of your chest. Bend your right knee and lower yourself into a squat, then return to the starting position. Work your abdominal muscles, buttocks and legs. Repeat.
Leg raises with fitball
Lie down on straight arms, placing your hips and knees on the exercise ball. Work the muscles of your abs, back, buttocks and legs. Using your palms and holding the ball with your left thigh, gently lift your right leg up. Then gently lower your right leg onto the fitball and lift your left leg. This will amount to one repetition. Perform the required number on each leg.
Swing your legs
Kneel down next to the fitball, press your right thigh against it, touch it with your right side. Place your right palm on the floor. Using your right hand and knee, hold the ball in one position and extend your left leg to the side. Smoothly lift it to body level, then lower it to the floor. This will amount to one repetition. Perform the required number on each leg.
Ab crunches
Sit on the fitball, roll the ball slightly forward so that your lower back, shoulder blades, and upper buttocks rest on it. Place your hands behind your head. Using your abdominal muscles, smoothly twist your body forward and lift your shoulder blades off the ball. Then return to the starting position, lowering your back onto the exercise ball. Repeat.
Inverted crease on the ball
Lie on your stomach on the fitball, place your hands on the floor and roll the ball back so that your knees and shins rest on it. Work your abdominal muscles, arms and legs. By bending your knees and lifting your pelvis up, roll the ball closer to your hands. Then smoothly straighten your legs, returning to the starting position. Repeat.
Lifting the pelvis from a lying position
Lie on your back, place your feet on the fitball, knees bent. Stretch your arms along your body. Press the ball to the floor with your heels, lean on your outstretched arms, shoulder blades and the back of your head, smoothly lift your pelvis above the floor. Work your abdominal muscles, buttocks and legs. Then smoothly return to the starting position and repeat.
Leg Raise
Lie on your back, place your feet on the fitball, keep your legs straight. Stretch your arms along your body. Press the ball to the floor with your heels, lean on your outstretched arms, shoulder blades and the back of your head. From this position, lift your legs up one at a time, keeping the ball in place.
Crunches lying on the floor
Lie on your back, bend your knees and hold an exercise ball between your shins. Place your hands behind your head and press your lower back to the floor. Working the muscles of the abs, buttocks and legs, twist your body forward, lift the entire surface of your back above the floor. Then slowly lower yourself down. This will amount to one repetition. Complete the required number of repetitions and sets.
Windmill with weights
Stand on your left knee, right leg extended to the side, foot facing outward. Hold a kettlebell in your right hand. Pull the weight to your chest and then lift it above your head. Slowly lower yourself down until your left hand touches the floor. Continue lowering until your elbow and forearm also touch the surface. Reverse the movement and straighten up. This is one repetition. Perform 12-15 reps on each side.
