There is no shortage of training techniques to work your abs and buttocks. Between stretching, plank exercises and squats, these are all movements that promise to refine the figure. However, the key is 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 that is conducive to a sedentary lifestyle, it’s easy to put on a few pounds and get lazy by putting off your slimming goal until tomorrow. If you want to build muscle, get toned abs and rounded buttocks, the series of exercises we show you in this article only takes 15 minutes of your time. You should also help yourself with a healthy, low-calorie diet, like slimming world!
7 exercises to do every day for toned abs and shapely buttocks
- Knee crunch
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 abdominal muscles by holding the position for a few seconds. Then gently lower your whole body and stretch it out. Repeat 10 times. This exercise strengthens the muscles of the abdomen.
- Swimming
For this exercise, you will lie on your stomach and then simultaneously raise your legs and arms in the air. Then simulate a swimming movement. Repeat 20 times.
- The bike
Lying on your back, place your hands behind your head and then straighten your chest slightly. Once this is done, move your legs while imagining you are pedaling. For this exercise, try to do as many repetitions as you can. In addition to losing calories and building abdominal muscles, this exercise will help firm up your thighs and buttocks.
- Squats
Stand with your feet shoulder-width apart and then bring your arms in front of you, taking care to maintain a straight posture. Once in position, slowly lower yourself down and then stop when you have assumed the shape of a supported chair. Stay in this position as long as you can before returning to the starting position. Repeat 20 times. You can also try other variations of squats for shapely legs and a more rounded buttock. This exercise builds up the glutes for a bouncy butt.
- Plank
A classic exercise, the plank is one of the must-do exercises. To perform it, get into a pull-up position but this time, instead of supporting your weight with the palms of your hands, you’ll do it with your forearm. Then make sure to keep your back straight and stay in that position as much as possible.
- The gluteal bridge
Lie on your back with your arms at your sides and the palms and soles of your feet on the floor. Once in position, raise your hips in a straight line from your shoulders to your knees. Hold this position for a few seconds and then return to the starting position. Repeat 15 times.
- Donkey Kick
For this exercise, get on all fours and lift your right leg with the soles of your feet toward the ceiling, 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 for marking the abs
The reverse crunch: Not only is this exercise perfect for toning and tightening the abdominal area, but it also improves posture while protecting the neck. To do this, start by lying on your back and then bring your knees towards your chest while leaning forward.
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 interests: a gain of balance and a gain of the belly for a silhouette more drawn than ever. To do this, lie on your side and then raise your body by leaning on your elbow. Your body should now be in a straight line with the mat. Repeat the same exercise with your other side.
