A toned butt and flat stomach are the dreams of many girls. But to achieve it you need to train hard. If you've been going to the gym for a long time and want to increase your load and diversify your workout plan, try our set of exercises. It is quite simple, and with its help you will tone your body faster.
Yulia Ushakova
Honored Master of Sports of Russia in bodybuilding
For training, we only need weights, a mat and a good mood.
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Side crunches
Technique:
- Lie on your back, clasp your hands behind your head, knees bent.
- Raise your torso and left leg at the same time.
- We stretch our right elbow to our left knee.
- We return to the starting position.
- We repeat the exercise, but now we stretch our left elbow to our right knee.
Important:
Do not lift your lower back off the floor.
Do 15 times on each side.
Photo: instagram.com/yulia_ushakova
Proper nutrition
What can you eat
List of foods that you can safely eat every day:
- lean fish;
- chicken breast;
- legumes;
- grain bread;
- fruits (excluding bananas);
- vegetables;
- berries;
- fermented milk products with a low fat content (yogurt is especially popular);
- Brown rice;
- walnuts;
- cereals.
During the period of active training for the abs and buttocks, it is important to regularly consume foods containing fiber (bran, oats, green peas, buckwheat, peanuts), since they allow you to feel full, but do not lead to the formation of fat deposits.
See also the article on how to remove belly fat at home.
Prohibitions
You should not include in your diet:
- egg yolks;
- animal fats contained in butter, mayonnaise, sour cream, and fatty cottage cheese;
- bananas;
- parsnip;
- honey;
- boiled carrots;
- cookie;
- grapes and raisins;
- pumpkin, turnip.
Be sure to give up beer, this drink is very high in calories.
Gluteal bridge
Technique:
- Lie on your back, bend your knees and place your heels as close to your buttocks as possible.
- The arms lie along the body.
- Raise your pelvis and tense your buttocks. We linger at the top point for 1-2 seconds.
- We return to the starting position.
- We do not engage the back during the exercise; we work only with the buttocks.
We do it 15 times.
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How to pump up your butt and abs?
You will not achieve great results with simple squats and crunches; as in any matter, an integrated approach is important.
Nutrition. The results of training will only be visible if there is no fat, so first you need to lose excess weight while maintaining a calorie deficit. The next stage is the formation of relief, that is, an increase in muscle mass. It involves eating to a surplus, which is achieved by eating the right foods. No fast food or sweets, only healthy food and 1.5-2 liters of water daily.
Care. Regular massage of the abdomen and buttocks with a dry brush (drybrushing) will enhance the effect of training and eliminate sagging and orange peel on the thighs.
Regularity. Add at least a little activity to each day. Jogging, yoga, swimming, dancing - your metabolism will speed up and you will be less likely to be overweight. Workouts for the buttocks and abs are performed 3-4 times a week for 30-40 minutes.
Warm up and cool down. Every workout should begin with exercise. Stretch your muscles thoroughly, paying special attention to those parts of the body that you will train. Strength exercises are followed by stretching. It helps restore muscles and prevent pain the next day.
Rules for beginners for a flat stomach, see the following video:
Swing your leg up from a position on all fours
Technique:
- We get on all fours, placing our hands on the floor.
- Push the leg slightly bent at the knee as high as possible.
- Then we repeat the same with the other leg.
Execution variation:
If it is difficult to straighten your leg, you can do a simpler option - swing with a straight leg. To make the exercise more difficult, you can perform it with emphasis on your elbows.
We do 15 times on each leg.
Photo: instagram.com/yulia_ushakova/
Complexes
Get acquainted with ready-made sets of exercises for problem areas that will help you achieve tangible and visible results in the shortest possible time.
Option 1
A simple complex for beginners:
- Back lunges with knee lift.
- Classic squats (do at least 20 times).
- Lying crunch.
- Weighted bicycle.
- Plank with knee lift.
- Squat with dumbbells.
Option 2
More experienced ones can perform the following complex:
- Straightening your arms with weights overhead.
- Classic twist.
- Reverse twist.
- Squat with dumbbells.
- Bent Lunge.
- Plank with knee abduction.
Option 3
Or this:
- Exercise "scissors".
- Straight leg raise.
- Plank with leg extensions.
- Bent Lunge.
- Squats with weights.
- Dumbbell plank row.
- Raising straight arms to the sides with a tilted back.
Note! Each complex begins with a warm-up: just walk around, stretch all the muscles one by one, and do a series of bends and repetitions. Each of them ends with breathing exercises.
Contraindications
Not every person is allowed to do abdominal exercises, this also needs to be taken into account.
You cannot pump up your abdominal muscles in cases where:
- the woman has prolapsed internal organs;
- diagnosed with uterine inflexion;
- little time has passed since the operation;
- there are hernias in any part of the body;
- there are malignant organ tumors in the pelvis;
- period of critical days;
- less than 3 months have passed since birth;
- less than 6 months have passed since caesarean section.
Where to start exercising for legs and buttocks at home
To start working on the muscles of the legs and buttocks, you need to study which muscles are important for the formation of a beautiful figure and in the future focus on improving them.
The main muscles are:
- Gluteus maximus muscle.
- Quadriceps (quadriceps muscle).
- Biceps femoris (biceps muscle).
- Calf muscle.
Before you start training, you need to do a good warm-up so that your muscles warm up, your joints soften, and your respiratory system is ready for the upcoming loads.
Solving problems by type of buttocks
Each person is an individual. The structure of the buttocks will differ between athletes. There are four main forms of this muscle:
- A-shaped buttocks (the upper part is much smaller than the lower part, “heart”).
- Round shape (convex).
- V-shaped (taper towards the bottom).
- Square-shaped (flat) buttocks.
Don't relax if nature has blessed you with beautiful shapes. Even the most toned buttocks can suffer over time and lose their former appearance. By regularly performing exercises for this muscle group, you can solve the most common problems in this part of the body:
- tighten a saggy butt;
- add volume to flat buttocks;
- remove the “breeches” on the hips (subject to the correct diet, which will get rid of the fat layer).
It is unrealistic to change the muscle structure itself, but it is quite possible to correct the shape and improve the general condition of the gluteal area. Within a few months of starting, you will have eliminated some common problems. It is necessary to take into account that the more advanced the condition at the first training session, the more time will need to be spent pumping the target muscle group. Exercise and diet will help remove excess fat deposits, improve the shape of a saggy butt, and also increase its muscle volume.
Three good reasons to take care of your body
Getting rid of excess weight, making your legs slender or gaining a wasp waist - these are the reasons usually given by those who come to the gym. Nobody argues, these are worthy reasons. But along with beauty, working on your body brings a number of important advantages that are significant for every person:
- Strong immunity and good health. Lack of movement traditionally leads to deterioration in well-being and performance. Recent studies have shown that physically active people get sick 46% less often, and if they do get sick, they take 41% less time to recover.
- Performance increases. Training and adjusted nutrition strengthen the heart and blood vessels, muscular and respiratory systems, and increase a person’s functional abilities. Exercises for the abs and buttocks have a beneficial effect on the functioning of internal organs, which increases the endurance of the body. Surveys of employers have shown that they give preference to applicants who lead a healthy lifestyle. According to them, such people are more mobile, collected, easy-going, and they need 10-15% less time to solve assigned problems.
- Slowing down aging. Scientists from the University of Saarland conducted a study and proved that regular exercise slows down aging by 9 years. Physically active people not only prolong their lives, but also have great potential in terms of age-related diseases.
Do you agree that it’s a good idea to do exercises for the abs and buttocks in order to get a beautiful, slender body, and as a bonus, get excellent health, success in your career and prolong your life?
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.
