Top 4 very effective exercises to activate glutes and build abs at the same time.
Women when exercising want to work the body intensely in order to have an enviable figure that is why we bring to you 4 exercises that will be doing the complete work to burn that annoying belly fat and at the same time kickstart your glutes activation.
We leave you with these 4 exercises to increase butt size and build some abs at the same time.
To complete this abs and glutes exercise you need to:
- Perform each of the 4 reps for 45 seconds.
- Rest 15 seconds between exercises.
- Take a 2-minute break after completing each circuit.
- Repeat the circuit 3 times, for a total of 30 minutes.
Beginners: modify each movement, making it slower and/or changing your work interval to rest to 30 seconds of work: 30 seconds of rest.
The bridges are one of the best body toning exercises, bridges are also of low intensity since they exert little or no force on the knees.
Lie down on your back with your arms down to the sides as in the image above and raise your knees up to allow you to bring your legs closer to your butt.
Push down on your legs to the floor to lift your butt off the floor, forming a triangular shape with your body.
While on top contract the butt, letting the knees to open a little, then go down slowly, until you reach the ground, then go back up without resting.
DO this continuously for 45 seconds. Focus on the contraction of the gluteal muscles and hold the abdomen.
Standing Lateral crunches
While standing upright, place your hands behind your head, keeping your elbows open.
Transfer your body weight to the right side and lift the left leg while crunching the upper body to the left side so that the knee and elbow meet.
Slowly go down back to the starting position, and then switch to the other side. Keep your eyes glued to the floor for a better balance. Alternate sides and do this continuously for 45 seconds.
Plank with knees
The plank exercise workout routine is an incredible way slim down your waist.
Start in an elevated position with both hands directly below the shoulders. Lift the right foot about 6 inches off the ground and then drive the knee towards the face.
Return to the starting position of the plank and switch sides. Alternate both sides for 45-second intervals.
Make sure to always contract your abs with each knee push, try exhaling forcefully during the contraction.
Squats with Back Lunges
These may seem easy merely looking at it, but in fact, they are super challenging.
Start in a squats position with the objective of maintaining a 90-degree bend with the knees.
Putting weight on your squat, place one leg behind you into the lunge position.
Get back into the squat position, stand still and move the other leg back.
Try to keep your body low for the full 45 seconds.
You can take short breaks when necessary, but it is better if you can stay low all the time.
So you can increase glutes and lower the belly at the same time
Try these exercise workout routines out, and give us feedback in the comment section or drop any comments you might have.