Exercises for the abdomen, buttocks and feet

The summer season is approaching and aren’t you still ready? Do not weight loss methods do not adapt to you? It is time to do something. If you want a flat abdomen and a bombed ass, you should know some exercises for the abdomen, buttocks and feet. In this article we present the right exercises. Your role is to put them into practice. Most google searches concern women’s abdomen and legs.

So look:

The 5 best exercises for a flat abdomen

1.foarfeca

Lie on the carpet, you fix your hands under the pelvis area. Lift your legs slightly flexed and perform the scissors movement. Expiry the most deeply possible. The gaze must be focused on the ceiling and on thoughts only to the abdominal muscles.

2. Complete abdomen

We lie down with a round back. We lift and touch the tip of the fingers. We repeat this exercise for a minute.

Whenever the back should be round. If you keep your back straight you can have pain in the lumbar area. Do not forget to expire every time in depth so that the muscles work in the best possible way.

Well, work on the abdominal muscles, improve both posture and flexibility.

3. The book

We sit, we support our hands. The hands are behind the back. The knees raise them and through the movements we carry our shoulders on their knees and the knees on the shoulders. We expire. We repeat a minute.

4. Crossings.

Stretches you on the carpet. The aim is to bring the shoulder to the knee but cross. Therefore, the initial position is on the back, semi-Ruddic. And through the crossed movements you take the right shoulder on the left and vice versa.

5. The dish

Leave the forearms, the elbows under the shoulders and the peaks. Stay about 30 seconds. With every day you can stay 10 seconds more.

5 Best Glutei exercises

1.

Let’s take a chair. We solve the sole of one foot on the chair. You get up. In no case before. So, you get upwards by pressing the heels. The fall must remain flexed. At the time of lifting you will feel the buttock to the maximum. Repeat this exercise for each leg.

2. Leader first

Parallel legs and right back. You can have a weight in your hands. You protrude forward and the weight is lingered. As you protrude you will feel how the Femoli bicibs work. When we return to the original position, we create the maximum buttocks.

3. Lift the pelvis with a straightened foot

We lie on the back. We extend one leg with the straightening tips, lift the pelvis and return again. Each foot must be raised for 30 seconds. We lift our foot and then go back.

4. Pusting mail

It’s simple. With the support on the palms and knees, we push back the foot with the heel pointing towards the ceiling. Every 30 seconds each leg.

5. Show

We put ourselves in the position of the advice and keep the foot high. Every 30 seconds each leg.

Leg exercises

By making legal exercises and abdomen, you will already be closer to your purpose. See some leg exercises.

1. Leap Fands

This exercise is simple. All you have to do is change your feet by jump. You can repeat 5 sets of 12 jumps.

2. Functions from the position of the plate

From the position of the plate we also change our feet running.

3. Genuflections with your weight

Stand, with the soles with a width of the shoulders and leave your weight on the heel. Bend in front of the hips and disappoint you, with the bottom in the back. Fold the knees, until the thighs form a parallel line to the floor. Push the heels to get up in the starting position, keeping the bottom and the trunk as you get up.

These are exercises for buttocks, legs and abdomen if they combine them with a healthy So we are sure that until the arrival of the summer you will be very well. Whether you choose to do only abdomen exercises and feet or do all 3 combinations, increase in work!

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