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.
Effective exercises for the buttocks at home for girls.
- Single leg plank
The plank on one leg and the classic plank, the difference between these two exercises is that when the plank is performed on one leg, the buttock is additionally loaded, on the leg that is supported by weight, and the rest of the load and technique does not change, only you need to take into account the legs must be rearranged alternately, for example, if you hold on for 10 seconds on one leg, change your legs, and so on each approach, the time can also be increased so as not to switch your legs too often. Example of implementation in the photo
- Pulling your legs to your chest
One of the best effective exercises for the abdominal press at home, all you need to do is sit on the mat, arms in support with your palms on the floor, legs extended, the process of doing so, resting your palms on the floor and maintaining balance, pull your legs to your chest, then return to the starting position, you need to take into account when you pull your legs to chest, the torso is also slightly mobile, when the legs are extended, the torso needs to be tilted a little back, when the legs are pulled in, the torso is pulled forward towards the legs. Example of implementation in the photo
- Riveting
All you need to do this exercise is just lie down and close your eyes, joke of course, it’s time not to sleep, but to pump up your abs))) Therefore, the process of doing it is lying on your back, arms extended, legs straightened, after which you need to raise your legs and arms at the same time and connect them at the top, then smoothly release them down to their original position! It is important to take into account the position of your back as it should not bend too much to avoid injury. If you have a hard time and your back bends too much, you can do an exercise with half the amplitude, that is, close your legs and arms at the top, and then slowly lower them, but do not fully feel the limit How far can you lower your legs and fix them and don’t lower them lower? This is a simplified version of the execution. Example of implementation in the photo
- Harmonic
It is somewhat reminiscent of the rivet exercise, but this is another simple exercise that is performed in a position both sitting and lying down, since here you need to work with both the torso and legs; the process of performing it while lying on your back; legs straightened; arms located along the torso; you need to simultaneously lift the torso up and pull it up legs to chest then return to starting position. It is important that if your stomach is bothering you and you have a short range of motion, then the exercise will not be as effective, so replace it, for example, with a bicycle. Example of implementation in the photo
- Reverse crunches
It’s somewhat similar to leg raises while lying on a bench where your task is to hold on to the bench and lift your legs up, but our exercise is much simpler, you need to lie on your back with your arms placed along the body with your palms on the floor lift your legs up the process of execution stretch your legs up and lift them partially the pelvis then returns to its original position. It is important if your stomach bothers you and you are overweight, replace it with a simpler exercise, which is presented above. Example of implementation in the photo
- Swing your legs up and down
One of the best effective exercises for the abdominal press at home where your main task is to sit on the mat, hands resting on the palms, legs extended, the process of doing it one by one, start raising your legs up and down, lowering your legs, try not to touch the ground, and so continue to do the exercise. Example of implementation in the photo
- Running in place
Do you like to run? If yes, then this exercise is for you, and you can easily do it without much difficulty, and if not, then you need to try it! The process of performing in support on your hands, feet on your toes, alternately begin to pull your legs to your chest and return to the starting position. Example of implementation in the photo
- Oblique crunches
You should never forget about the oblique abdominal muscles just because a beautiful waist and its contours appear when you not only have six-pack abs, but also oblique abdominal muscles that need to be trained in every workout. Therefore, always include oblique crunches in your training program! The process of execution: lie down straight, then tilt your legs to the side to create tension and stretch in the oblique abdominal muscles, then begin to lift your torso up. Example of implementation in the photo
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.
ABL training: which exercises to choose
Since the emphasis of the class is on the muscles of the lower body and abs, get ready to “walk through the base” - multi-joint exercises based on squats, lunges, etc. “It is recommended to start the training with basic multi-joint exercises that activate the work of the whole body. Such exercises in the ABL training format include squats, lunges, deadlifts, and planks. After completing the basics, you can move on to working on individual muscle groups and isolated exercises,” says Olga Savitskaya.
It will also be useful to include exercises with unstable support in the lesson - for example, a fitball. “This, firstly, will increase the energy intensity of the workout (that is, you will burn more calories), and secondly, it will help to better work out the stabilizer muscles,” comments Anastasia Yurkova, master trainer of the group programs of the federal network of fitness clubs X-Fit .
But weights are not always needed in ABL classes. “All exercises, except deadlifts, can be performed with your own weight without using dumbbells or other weights, depending on your level of training. The technique of performing exercises is the key to high-quality development of target muscle groups, especially for beginners,” adds Olga Savitskaya.
We asked Anastasia to create and show us a version of an ab workout with a fitball, which can be done at home. “This set of exercises uses the muscles of the buttocks. You can also work out the inner thighs and abs well,” says Anastasia Yurkova.
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.
Effective exercises for the upper abdominal muscles
Abdominal exercises for girls at home include crunches that target the upper muscles. It is recommended to perform them at least 20 times in 2 approaches. If you stop at the highest point for a few seconds, you can feel your muscles “burning.” This enhances the effectiveness of the exercise.
Exercise #1:
- Lie with your stomach up.
- Place your hands behind your head and fasten your fingers with a lock; place your legs, bent at the knee joints, at a distance equal to shoulder width.
- Tighten your abs and lift your upper body, bringing it closer to your knees.
- After 4 seconds, slowly lower down.
Basic rules for performing the exercise:
- The elbows should be turned to the sides, they should not be brought together.
- The chin should be kept straight, without leaning it to the chest.
- Feet should be firmly on the floor.
- Breathing should be in rhythm with the exercises, exhale when rising, inhale when holding, and exhale when lowering.
Exercise #2:
- Lie with your stomach up.
- Bend your right leg at the knee and place your foot on the floor.
- Lower your arms down and relax.
- Raise your pelvis together with your left leg. It should be extended parallel to the floor.
- Relax your pelvis by lowering it down.
- Repeat the same with changing legs 25 times.
Basic rules for performing the exercise:
- It is forbidden to make sudden movements; the exercise must be performed smoothly.
- The suspended leg should not be higher or lower than the entire body, it should be a continuation of it.
- You should not allow any bends in your lower back; you should keep your back straight.
- For greater load when lowering the pelvis, you cannot place it on the floor; you must leave it suspended.
Exercise #3:
- You need to sit on a hard horizontal surface.
- Hands should be placed on both sides and lean on them.
- Bend your legs and place your feet parallel, spreading them slightly wider than shoulder width.
- Raise your butt until it is parallel to the floor.
- Lower the pelvis.
- Repeat the exercise at a fast pace at least 20 times.
Basic rules of execution:
- For greater load, you can put your feet on your heels, then not only the abs will be involved, but also the leg muscles, as well as the gluteal muscles.
- The pelvis must be raised exactly to parallel with the floor, not higher and not lower.
- The feet should be parallel to each other, they cannot be turned.
Exercise #4:
- You should lie on your stomach.
- Then you need to stretch out your arms and legs.
- Raise them, stretching the spine and abdominal muscles.
- Then they lower it.
Basic rules of execution:
- There is no need to try to raise your arms and legs high, you need to stretch.
- Together with your arms, you can also lift your upper body, then the load will go not only to the abs, but also to the back muscles.
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 pump up your abs at home: exercises
Want to show off your flat stomach on the beach? It's time to start doing abdominal exercises.
However, remember that belly fat is not burned locally. For a flat stomach, exercise alone is not enough.
If you are overweight, you will have abs, but no one will see them. Combine proper nutrition and strength training, then you will soon notice the result, noted in the article. In order to choose the right diet and not harm your health, I recommend contacting a specialist who will select the appropriate menu just for you.
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.
What you need for ripped abs
Many may be very surprised when they find out that a sculpted, flat stomach practically does not depend on doing abdominal exercises. The minimum layer of fat in the waist area is, first of all, following a proper and balanced diet.
Exercise will help make your six-pack look more pronounced, but will not help you burn fat in your abs.
Add more movement by regularly doing cardio - running or brisk walking, exercise bike, orbitrek, swimming.
Use a calorie deficit by reducing the amount of food you eat at the expense of carbohydrates. Spend more energy than you consume, and relief will follow.
Only by observing these conditions does it make sense to perform abdominal exercises. Otherwise, the cubes will remain under a layer of fatty tissue.
Squats and Lunges
Purpose. Strengthening the muscles of the thighs and buttocks.
Initial position. Lean on your right leg, bring your left back and place it on your toe, hands behind your head.
Performance. Bend your left leg at the knee, almost touching the floor. Try not to bend your right leg more than 90 degrees. Make sure your back is straight. Then perform this exercise with emphasis on your left leg.
Number of repetitions. 5–10 times.
For those who have mastered the exercise well. Try this with your arms raised above your head. This will help further strengthen the muscles of the arms and chest.
Swing your legs while on all fours
Purpose. The exercise engages the gluteal and thigh muscles.
Initial position. Get on all fours with support on your palms and knees. Hands shoulder-width apart, head slightly raised, look straight ahead.
Performance. Slowly raise your right leg, bent at the knee, as high as you can. Hold her in this position for a few seconds. Lower it smoothly. Then repeat the same for the left leg.
Number of repetitions. You need to start with at least 5 reps for each leg. In the future, you can increase the repetitions up to 20 times.
Lightweight option. If you find it too difficult to perform this exercise in the recommended form, you can start with quick swings, without holding the leg in the upper position in a state of tension.
Consult your doctor before exercising. During exercise you should not experience any pain, otherwise stop the exercise immediately.
"Machine"
Purpose. Stretching the hamstring muscles.
Initial position. Stand facing a chair, bed or the back of a chair. Place one leg on a raised platform (the higher the leg, the greater the load), the other leg straight, hands behind your head.
Performance. Bend your whole body as far as you can towards your supported leg, stretch the muscle, straighten up, bend down again and straighten up again. Bend the supporting leg at the knee, stretch the muscle, straighten, bend the leg again, return to the starting position. Change leg.
Number of repetitions. Start with 3 repetitions, gradually increasing the number of repetitions to 10.
Knee Squats
Purpose. Stretching the anterior thigh muscles.
Initial position. Get on your knees, spreading them wide (the wider the knees, the greater the load), hands behind your head.
Performance. Smoothly lower your buttocks to the floor and rise up just as smoothly. If the exercise is difficult for you, you don’t have to go all the way down, but linger at the height from which you can then rise. You can also help yourself with your hands at first.
Number of repetitions. Start with 3 repetitions, gradually increasing the number of repetitions to 10.
Exercises for losing weight on your arms
Flabby, sagging shoulder muscles do not allow a woman to wear a sleeveless dress or dress up in a light sundress. When doing arm exercises, do not strain your back and legs. To do this, squat down a little and bend your knees. Keep your abdominal muscles tense.
Before training, do a warm-up:
- We hold our hands at the waist, move our elbows back, then turn the body to the sides;
- Straight arms spread to the sides, legs spread wide. Make circular swings forward and backward 8 times with each hand.
Exercise with weights
Dumbbells increase the effectiveness of each exercise. The weight of the equipment should be comfortable for painless exercises. The maximum limit for women is 4 kg.
- In a standing position, lower your arms with dumbbells down. Bend your elbows and spread them apart, returning to the starting position.
- Place dumbbells on your shoulders, raise and lower your arms with them 30 times.
- Lie on the floor, spread your arms with light dumbbells to the sides. Connect them at chest level and move them apart in different directions. Do the exercise at least 30 times.
- Stand straight, feet shoulder-width apart. Raise your right hand up, pressing your elbow to your ear. Slowly place your hand behind the back of your head and touch the dumbbells to your left shoulder. We fix the position for a few seconds and straighten the arm. We do the same with the other hand.
- Stand straight, press your hands with dumbbells to your chest. We lunge with our right foot while simultaneously throwing our right arm forward. We do the movement with each hand 10 times.
Push ups
Place your toes against the wall and your hands on the floor. Keep your body weight on outstretched arms, slowly bend and straighten your elbows. In the lower position, try to touch the floor with your chest. We do 10 push-ups for weight loss. Then you can do push-ups against a wall or the edge of a chair.
“Cat”: push-ups with arched back
Purpose. Working out the muscles of the chest, arms, abs, back.
Initial position. Get on all fours with support on your palms and knees.
Performance. Slowly, arching your lower back and pressing your chest to the floor, move your body forward until your knees and arms are completely straightened. Hold straight arms for 30 seconds, throwing your head back. Then slowly return to the starting position, trying not to lift your chest off the floor for as long as possible. Please note that your palms should be wider than your shoulders, then the exercise will give a good load on all the muscle groups involved. Its implementation is quite difficult for beginners who have never played sports, but it is easier than ordinary push-ups.
Number of repetitions. Start with at least one or two times. In the future, the number of repetitions can be increased, but I do not recommend performing more than ten.
Lightweight option. If the exercise seems too difficult for you, start with push-ups in a kneeling position without bending the lower back: the starting position is the same, but the exercise is performed without moving the body forward, like regular push-ups.
