Exercises for the abdomen and buttocks

Every woman wants to have a nice aspect, feeling beautiful and loved. A beautiful body means a lot of work. If you have attracted a woman with a beautiful body, you know that it is not only because of genetics, but also of individual work, numerous exercises for buttocks and abdomen, which other women avoid.

You will say you don’t have time to go to the gym or you have no money for a subscription. Well, know that you can carry out exercises for buttocks and abdomen houseWith some things at hand.

First of all, the greatest problem of women are the kilograms that gather around the abdomen and muscles of the buttockless without strength. Certainly, a well -worked abdomen or important buttocks attract the eyes to the street, but for them it is necessary to work.

Because it’s nice to have a well -trained abdomen. A abdomen Trained, it means a resistant nucleus and less back pain. It is very important to have a powerful nucleus that helps you in your daily activities, from lifting from bed to walk. This is because abdominal muscles are the basis of support for the whole body.

Muscles BUTTOCK I am the largest and most powerful muscular group of the body. Training them will help you improve posture, reduce back pain and generate speed and power during physical exercises.

You don’t have to feel less good for your appearance. It is time to make a change. Start today.

We have prepared a series of buttocks for buttocks and abdomen that you can do in house conditions.

Touching the elbow with the knee on the diagonal from the quadruped position

From the Quadruped position, with your hands and under the shoulders and knees under the hips. Squeeze the abdomen, then lift the left arm and the right leg, until both are lying vertically. Keeping the lined spine, touches the elbow with the knee on the diagonal, then extends, returning to the initial position. Create four sets from 12 to 15 repetitions on each side.

Legs lifts from the Quadruped position

From the same Quadruped position, we lift our foot to the right, then left, keeping the fold at 90 degrees. Lift the foot to the hip, then go back to the original position. Perform four series from 12 to 15 repetitions on each side.

Leg extensions from the Quadruped position

The quadruped position raises the foot of 90 degrees, hearing the buttock muscles. Imagine pushing something up. Perform 12-15 repetitions of 4 sets for each leg.

The plateau with the lifting of the legs

From the position of the plateau, the abdomen tightens and lifts the buttocks. It remains here and lifts a foot in a row keeping 90 degrees in the thigh and leg. Make 15-20 repetitions of 4 sets.

Deadlift Kettlebell with one foot (at home you can use a bottle of water)

From the vertical position, inclination forward, lifting the right foot behind you until the trunk is parallel to the carpet and the kettlebell or any weight almost reaches the ground. Expand the left arm to the side for the balance. Keep the left leg slightly bent. He returns it to its original position, always maintains the abdomen contracted, as well as the buttocks for the extension. Practice for each leg four sets from 12 to 15 repetitions.

There are 5 exercises for buttocks and abdomen that will help you achieve the desired result if it repeats them. Don’t stop after the first set. Exercise every day, only in this way you will have an enviable abdomen and buttocks.

If you liked the article, also distribute it to see your friends.