There is no shortage of training techniques to work your abs and glutes. Between stretching, plank exercises or squats, these are all movements that promise to refine the silhouette. However, the key is none other than regularity. In fact, a healthy diet and 15 minutes of exercise a day are all you need to get the figure you want.
In a world conducive to a sedentary lifestyle, it is easy to put on a few pounds and become lazy by putting off your slimming goal until the next day. Never mind, if your desire is to build muscle, get toned abs and rounded buttocks, know that the series of exercises that we show you in this article only requires 15 minutes of your time. It should also help you in parallel with a healthy and low-calorie diet.
7 exercises to do daily for toned abs and shapely buttocks
1. Crunch with the knees
Creek with knees up – Source: spm
To perform this movement, lie down on a mat and then bend your knees to 90 degrees while lifting your trunk. To do this, use the strength of your abs by holding the position for a few seconds. Next, gently lower your entire body and then stretch it. Repeat 10 times. This exercise strengthens the muscles of the abdomen.
2. Swimming
Swimming movement – Source: spm
For this exercise, you will lie on your stomach and then simultaneously raise your legs and arms in the air. Then simulate a swimming motion. Repeat 20 times.
3. The bike
Movement of the bicycle – Source: spm
Lying on your back, place your hands behind your head and straighten your chest slightly. Once done, move your legs imagining that you are pedaling. For this exercise, try to do as many reps as you can. In addition to losing calories and building abdominal muscles, this exercise strengthens your thighs and glutes.
4. Squats
Squats – Source: spm
In a standing position, spread your feet shoulder-width apart then bring your arms in front of you, taking care to maintain a straight posture. Once in position, lower slowly and then stop when you have taken the form of a supported chair . Stay as long as you can in this position before returning to the starting position. Repeat 20 times. You can also try other variations of squats for shapely legs and a plumper butt. This exercise strengthens the glutes for plump buttocks.
5. The Plank
Plank movement – Source: spm
A classic exercise, the plank is one of the essential exercises. To perform it, get into a push-up position, but this time, instead of supporting your weight with the palms of your hands, you’ll do it with your forearms . Then make sure to keep your back straight and stay in that position as much as possible.
6. The gluteal bridge
The gluteal bridge – Source: spm
Lie on your back with your arms at your sides and your palms and soles on the floor. Once in position, raise your hips creating a straight line from shoulders to knees. Hold this position for a few seconds and then return to the starting position. Repeat 15 times.
7. Butt bounce
Butt rebound – Source: spm
For this exercise, get on all fours then raise your right leg, the soles of your feet pointing towards the ceiling and then lower your leg. Repeat the same exercise with the left leg. Repeat 10 times. For more targeted exercises, you can also turn to these 7 movements to tighten the inner thighs.
Other exercises to mark the abdominals
The reverse crunch: Not only is this exercise perfect for toning and sheathing the abdominal area, but it also improves posture while protecting the cervical spine. To do this, start by lying on your back and then bring your knees towards your chest while leaning the latter forward.
The side plank: With the side plank you can strengthen your abdominal belt by adopting an optimal contraction of the body. It is a posture that has two notable advantages: a gain in balance and a sheathing of the belly for a more defined silhouette than ever. To do this, lie on your side and then elevate your body by leaning on your elbow . Your body should now be in a straight line with the mat. Repeat the same exercise with the other side.
Beware of drastic diets
Many people would be ready to lose weight for a beautiful buttocks, even if it means altering their muscle mass. Indeed, if a person deprives himself for a long time, a domino effect will take place on the body which will begin to draw on muscle mass. Result, while the person will lose weight , his muscles lose their firmness.
It is therefore advisable to prefer balanced diets rich in legumes, cereals and proteins. Along with the aforementioned exercises and motivation, it will only be a matter of time before you achieve the waistline and butt of your dreams. You can for example eliminate 3 kilos in 10 days with this balanced diet.
