abs and booty workout at home

These exercises will help you to strengthen your buttocks, thighs and back. As you come up, tighten your abdominals and buttocks. Abs and butt workouts are my favourite (and I know you love em too). This at home workout will tone up your abs and perk up your butt!:). It's time to get yours abs burning! Yes that's right, we're giving your booty a break today and focusing on your midsection.

: Abs and booty workout at home

Abs and booty workout at home
Abs and booty workout at home
COMENITY NET MAURICES PAY BILL
BANGOR SPOTLIGHT CINEMAS
Abs and booty workout at home

Tone and tighten your butt with this 31-day routine

Whether your motivation for stronger glutes is to feel more confident in a swimsuit, fit in your jeans again, or feel stronger when running, this full lower body workout focuses exclusively on the glutes to give your butt well-rounded definition. Plus, working some of the biggest muscles in the body (the glutes and legs) helps to burn more calories, speed up your metabolism and burn fat. By strengthening your glutes with our monthly plan, you’ll not only feel tighter and more toned, but also more stable with improved balance throughout your whole body.

There are three major muscles in your glutes — the gluteus maximus, gluteus medius, and gluteus minimus — that work together to rotate, abduct and extend the hip. Fun fact: They’re also the largest and strongest muscles in the body.

When we build and tone the muscles of the 1st day of spring 2012 (plus add in cardio), we’re not only building sleek muscle, but also burning fat and calories, and both of these things work as a one-two punch to building a more toned backside.

The Workout Structure

To help you tone the glutes from every angle, we’ve broken down our monthly routine into three exercise banks: standing exercises, modified plank exercises and floor exercises. Each of these three positions provides options for working the muscles in various planes of motion to effectively work the entire glute.

Since the glutes and legs are large muscles, it’s recommended to perform these exercises every other day (rather than doing the standing glute exercises today and then the lying down exercises tomorrow.) In between, take a day off from working your lower body and do something else like cardio from our walking plan or abdominals from our abs plan. We've provided an example boone county gis what that may look below.

Download your printable calendar here. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference.

Day 1: Standing (3x)

Day 2: Abs

Day 3: Plank (3x)

Day 4: Rest

Day 5: Floor (3x) + Abs

Day 6: Rest

Day 7: Standing + Plank + Floor (1x)

Day 8: Rest

Day 9: Standing (3x) + Cardio

Day 10: Rest

Day 11: Plank + Floor (3x) + Abs

Day 12: Rest

Day 13: Standing + Plank + Floor (1x)

Day 14: Cardio + Abs

Day 15: Rest

Day 16: Standing + Plank + Floor (1x)

Day 17: Rest

Day 18: Floor (3x) + Abs

Day 19: Cardio

Day 20: Standing + Plank + Floor (1x)

Day 21: Rest

Day 22: Rest

Day 23: Standing + Plank + Floor (1x)

Day 24: Abs + Cardio

Day 25: Rest

Day 26: Standing (3x) + Cardio

Day 27: Abs

Day 28: Rest

Day 29: Standing + Plank + Floor (1x)

Day 30: Abs + Cardio

Day 31: Rest

Exercise bank

Standing Glute Exercises

Pull Through Lunge

Standing with the feet hip-distance apart, step one foot back and one foot forward. Bend the back knee towards the ground as you bend the front knee tracking over the ankle. From here, press down through the front foot’s heel and pull the back knee up and forward towards your chest. Work the standing leg glute even more with an added squeeze at the top as the opposite knee comes up and through. Step the knee back and lower the foot back down, and repeat 10 times. Switch sides.

Mini Side Lunge into Pull Through

Standing upright, step your left leg out to the side and bend the left knee into a halfway side lunge. Press off through the left heel and bring the leg and knee back to center. Lift the knee up towards your chest as you squeeze your right glute and press down through the right heel. Repeat 10 times on this side and then switch.

Single Leg Deadlift

Standing upright, balance on the right foot. Extend the left leg behind you, and lean forward as you lift the left leg up behind you until it is parallel to the floor. Keep the leg straight and squeeze the left glute at the top. Then lower the leg back down towards the ground and bring your torso up to center. Repeat 10 times, then switch www com chase Lunge Left Lift

Step to the right and bend the right knee. From this side lunge, lift the left leg up and pulse it up as high as your hip, then tap it back down to the ground. Repeat this 10 times, and then switch sides.

Basic Squat

Standing with your feet shoulder-width apart, bend your knees and sit your glutes back as if you’re sitting into a chair. Pull your naval in towards your spine and make sure your knees aren’t going forward past your toes. Then press down through the heels to stand back up while squeezing your glutes. Repeat this 10 times.

Modified Plank Glute Exercises

Lift and Tap

With your naval pulling in on your hands and knees, extend the right leg behind you. Lift the leg up as high as your hips, then tap it to the right. Lift it back up and bring it back to center. Lift and tap 10 times, then switch legs.

Raise abs and booty workout at home Roof

On your hands and knees, lift your right knee off the ground and pull your right heel towards your right glute creating a 90-degree angle. Push your right foot up towards the ceiling to engage the back of the leg and glute, and then release it back down to the starting position. Repeat 10 times, then switch legs.

Fire Hydrant

From hands and knees, lift the right knee off of the ground. Open the right knee to the right (as if you’re a doggy lifting your leg up to urinate!). Then bring it back towards center. Repeat this 10 times, then switch to the left leg.

Fire Hydrant into Leg Extension

Perform the exercise above, except instead of coming back to center, press the leg straight on a diagonal. Then bring it back to the fire hydrant position, and back to center. Repeat 10 times on the right, and then switch to the left.

Floor Glute Exercises

Lift and Lower

Lying on your side, with your legs international student bank account santander on top of each other, lift your right leg up towards the ceiling, and then lower it back down. Slowly do this so that you feel the outer my crb auto and glute engaging. Lift and lower 10 times, then repeat on the other side.

Leg Circles

From the above position, lift the top so that your legs are not touching (about a foot above the bottom leg) and draw circles with your leg. Draw ten circles to the front, than reverse and draw ten towards the back. Switch sides.

Ride the Bike

Lying on your side with your top leg elevated, bend your right knee in towards your chest, then extend if out towards the front as if you’re pushing down on a bike pedal, press the leg discover online savings fees straight, and then bend the knee back in towards the chest. Are cds fdic insured this 10 times.

Ride the Bike Backwards

Then ride the bike backwards on the same side! After completing 10 reps, flip to the other side to repeat on the other leg.

TRY THESE FITNESS ROUTINES

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Stephanie Mansour

Stephanie Mansour is a health and fitness expert and weight-loss coach for women. She is a certified personal trainer, yoga instructor and Pilates instructor, and host of “Step It Up with Steph” on American Public Television. 

Источник: https://www.nbcnews.com/better/lifestyle/tone-tighten-your-butt-31-day-routine-ncna1024806

The 25 Best Glute Exercises of All Time

We’re in the midst of a glutes renaissance. Thanks to Instagram, the increased focus on functional fitness, and/or Jennifer Lopez, men and women are trying to build stronger, more beautiful butts. And with that goal comes the quest for better, more creative glutes exercises.

But with all due respect to abs and booty workout at home #fitspo folks, the glutes aren’t just for modeling yoga pants. Combined with the hamstrings, calves, and back, the glutes are the most powerful muscles in the human body. This muscle group—collectively called the “posterior chain”—generates more force than any other human movement, whether that means power cleans, deadlifts, box jumps, or simply lifting a heavy suitcase off the floor and into the overhead compartment.

And regardless of what some Instagram influencers might have you believe, building a strong butt doesn’t require any mysterious voodoo. Nor does it require doing 1,000 squats a day. Instead, you’ll need to attack these crucial muscles with a barrage of proven glutes exercises. By varying the workload, training your muscles from multiple angles, and incorporating instability into your workout routines, you can strengthen your glutes (and sculpt your butt while you’re at it).

How these glutes exercises work

Don’t expect to head to the gym and do every single one of these in a single session. (The glutes may be strong, but they’re not invincible).

Instead, break up this abs and booty workout at home of 25 moves into four or five different groups of exercises. Piece together a few moves that require the same piece of equipment—like, say, the suspension trainer, Swiss ball, or barbell.

You can combine them as a circuit: Do as many reps as possible of each exercise in 45 seconds, rest for 15 seconds, then move on to the next exercise; rest for two minutes after each round.

Alternatively, do these exercises in traditional straight sets—say, four sets of eight reps each, with 60 seconds of rest in between. Vary your rest, sets, reps, and exercise selection to ensure you make the most of these glutes exercises.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Источник: https://www.mensjournal.com/health-fitness/best-glute-exercises-build-butt/

15-Minute Circuit for Your Hips, Glutes and Abs

Have you ever seen someone with really defined hips? That little indentation along the sides of their bottom that just perks everything right up? Strong hips beautiful are not only nice to look at, best buy hours huntington wv also the key to improving your speed and efficiency in swimming, biking, running—and everything in between.

To define your hips, you'll need to strengthen your glutes and abdominals. Together these three areas form the girdle of your body and they're responsible for the majority of human movement.

Weak hips directly translate to weak knees and weak ankles; keeping them strong and mobile is essential to preventing injury as we get older.

The following five exercises should be performed as a circuit, meaning one right after the other. Do each exercise for one minute before moving on to the next for maximum muscle fatigue. Repeat each circuit a total of three times, resting 30 to 60 seconds between rounds. The only equipment you need for this circuit is your bodyweight, a wall and a mat, making it a good option for people traveling or trying to get in a quick workout at home.

More: 10-Minute Cardio Blasts to Do Anywhere

Hip Bridge

Lie on your back with your arms at your sides, knees bent and heels roughly 6 inches from your bottom. Draw your belly button toward your spine as you inhale, then exhale coming 2 america casting call you rise up into a bridge position. Inhale as you hold the bridge for five seconds, focusing on keeping your weight evenly distributed in your feet and toes. Exhale as you lower back to center, lowering your spine one vertebrae at a time. Continue for one minute.

Hip bridge 1Hip bridge 2

More: 10 Moves to Sculpt a Better Butt

Hip-Bridge Marches

Lie on your back in the same abs and booty workout at home position as the hip bridge. Draw your belly button toward your spine as you inhale, then exhale as you rise up into a bridge position. Draw your abs in and activate your glutes. Holding your bridge position and keeping your weight in your left heel, slowly lift up your right leg to a 90-degree angle position. Hold for count and then slowly lower back down to the floor. Lift your left leg and repeat. Continue this marching position for one minute. Be mindful to not let your hips drop from one side to another as you march. A good way to keep track of this is to rest your fingers lightly on your hip chase bank android app not working as you march so that you can feel and see any imbalance from side to side.

Marching bridge 1Marching bridge 2

More: 15-Minute TRX Glute Workout

Side-lying Leg Raises

Lie on your right side, propped up on your right forearm, with your backside completely up against a wall. Make sure your heels are stacked on top of each other and are touching the wall. Engage your abdominals and inhale as you lift your top leg up, keeping your heel brushing up against the wall as you lift it up. Hold for one count and then exhale as you lower back down. Continue this for 30 seconds before switching sides. By keeping your heels stacked and your body up against the wall, you eliminate the tendency to roll forward or backward during the movement, allowing you to target your hips, glutes and obliques more effectively. As you get stronger, you can add ankle weights to this exercise for more of a challenge.

Leg Lifts 1Leg Lifts 2

More: TRX Workout for Strong Legs

Turn-key Plank

Start in a plank position on your forearms. Make sure you keep your elbows underneath your shoulders, engage your glutes, draw your belly up toward your spine, and push through your heels. Slowly swivel your left hip as you lower it down to the mat, exhale as you return to the start position. Then swivel your right hip down and exhale as you come back up to center. Continue the "turn-key" motion while holding the plank for one minute.

Turn-Key Plank

More: 30-Day Plank Challenge

Frog on the Mat

Lie on your back with your legs straight out, heels together, and lifted 6 inches off of the ground. Place your hands underneath your low back and either rest your head on the mat if you have neck problems or keep it lifted off of the ground. Keeping your heels together, create a diamond shape with your legs by drawing your knees up toward your shoulders as you inhale. Hold for one count and then exhale as you extend your legs back out to start. Keep kicking out and in like this for one minute, drawing your abs in tightly, and squeezing your glutes the entire time.

Frog Lift 1Frog Lift 2

More: Printable 30-Minute Workout for Flat Abs

Active logoStay how to get in contact with edd shape in a fitness class

Источник: https://www.active.com/fitness/articles/15-minute-circuit-for-your-hips-glutes-and-abs

If you want to get in a quick and solid workout—but don’t have loads of equipment on hand—this abs and butt workout has you covered.

When you’re short on time, or simply don’t want to spend all of it exercising, the superset and triset programming can help you work multiple muscle groups more efficiently, says Sivan Fagan, C.P.T., owner of Strong with Sivan in Baltimore, M.D. With supersets, you’ll group two exercises together and go from one to the other without resting. It’s the same concept with trisets, except there will be three exercises in the group instead of two.

This abs and butt workout takes that concept as the basis for a workout that’s easy to follow but not intimidating, especially for someone who’s not an advanced exerciser. In this workout, you’ll be alternating butt moves with core exercises, so your larger, lower-body muscles aren’t working continuously—which can be super fatiguing.

Plus, there’s an added safety bonus, too. Working your abs with those abs exercises helps you keep your core engaged during the lower-body moves that follow—which helps you maintain proper form and technique, says Fagan

Each exercise in this workout is chosen to hit the intended muscles with various movement patterns to provide the most well-balanced training stimulus, says Fagan. For instance, to work your butt—which is made up of your gluteus maximus, gluteus medius, and gluteus minimus—you want to focus on three movement patterns: the squat (which, in this workout, utilizes the lunge variation), the hip hinge (glute bridge), and hip external rotation (fire hydrant).

As for your abs, you’ll be focusing primarily on core stability with “anti-movement” moves: The plank and Pilates pulse train anti-extension (where you resist arching your lower back), the side plank works anti-lateral flexion (where prime login resist side bending), and the bird dog trains anti-rotation (where your hips and spine brace to resist rotating). The leg lift allows some dynamic movement to really zero in on your lower core.

To really hammer your glutes and smoke your core, give this abs and butt workout a try.

The Workout

What you need: An exercise mat to make some of the moves more comfortable. If you’re a more advanced exerciser, you can also add a mini-band above your knees to the glute bridge and fire hydrant for an added challenge.

The moves

Superset 1:

  • Curtsy lunge to reverse lunge with hop

  • Plank to side plank

Superset 2:

Triset:

  • Fire hydrant

  • Pilates pulse

  • Bird dog

Directions

  • Complete each move for 12–15 reps is today a federal holiday no mail moves that are done on each side, do 12–15 per side). Try not to rest in between exercises in each superset and triset. Complete each superset and triset three times, resting for 1–2 minutes after superset 1 and superset 2.

Demoing the moves areCookie Janee(GIFs 1 and 3), a background investigator and security forces specialist in the Air Force Reserve;Amanda Abs and booty workout at home 2, 4, and 6), a certified strength and conditioning specialist and cofounder ofFormation Strength, an online women’s training group that serves the LGBTQ community and allies;Grace Pulliam(GIF 5), an aerial yoga and Vinyasa yoga teacher in New York City; andRachel Denis(GIF 7), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records.

Источник: https://www.self.com/gallery/abs-and-butt-workout

Photo by JGI/Jamie Grill/Getty Images

Good grief, it's been tough to work out lately. Friends, coworkers, family—it seems like at least half of my social circle has been talking about the complete lack of motivation that's gripped them the last few weeks.

(Tighten your tummy and tone every inch in just minutes a day with these exclusive ballet-inspired routines from Prevention’s Flat Belly Barre!)

So, what do we need to pull us out of our nasty winter rut? A challenge! And this one, created by celebrity trainer Brett Hoebel, is fun, fast, and hits those two spots that all the extra couch time has made soft: the belly and butt. An express workout from Hoebel's new 20 Minute Body program, it's perfect for anyone on a time crunch (so, basically, all of us), and has just 4 moves. Aim to move through the circuit at least twice before calling, "Mercy." For a real challenge? Aim to do it 3 or 4 times a week for the next month, and see how great you feel when it's time to pull out the shorts.

How to do it: Do each move for 60 seconds, completing as many reps as possible with correct form. Rest for 30 seconds before moving onto the next exercise. Repeat the circuit at least one more time.

Butt & Abs Express
 Round 1 Round 2
Move #1Butt Bridges
(hip bridges)
Same move
Move #2Capoeira Butt Builder
(on all 4's round kick + donkey kick)
Same move
Move #3Brazilian Sit-Up
(sit up + capoeira push kick)
Same move
Move #4Lower Ab Drop
(lying face up dropping 1 or 2 legs)
Same move

1. Butt Bridges

Photos courtesy of Brett Hoebel

  • Lie on your back with knees bent, feet on the floor directly under your knees and hip-distance apart, arms at your side with palms facing up (A).
  • Exhale as you press your heels into the floor and squeeze your glutes to lift your hips off the floor, extending your right leg as shown (B).
  • Inhale as you return to the staring position and repeat for 1 minute.

2. Capoeira Butt Builder

Photos courtesy of Brett Hoebel

  • Start on your hands and knees, with hands under shoulders and knees bent under hips (A).
  • Exhale and raise your right leg to the side with your knee abs and booty workout at home at 90º until it's parallel to the floor and perform a roundhouse kick by straightening your right leg (B).
  • Inhale and bring your knee back underneath your hips, then exhale and perform a donkey kick by pressing your heel back and up toward the ceiling with your knee bent at 90º (C).
  • Return to starting position. Continue for 30 seconds, then switch to the opposite side and repeat the reps for another 30 seconds.

3. Brazilian Sit-Up

Photos courtesy of Brett Hoebel

  • Start lying on your back with heels on the ground and hands in front of your chest (A).
  • Exhale as you perform a sit-up by lifting your torso off the ground. As you perform the sit-up, draw your right knee into your chest. Keep your foot flexed and your hands up.
  • Then, push your right leg out in front of you, leading with your heel, and sweep your left arm across your chest. Your right arm will extend to the right side (B).
  • Return to starting position and continue alternating on the opposite sides for 1 minute.

4. Lower Ab Drop

Photos courtesy commonwealth bank and trust hours Brett Hoebel

  • Start by lying on your back with your hands laced behind your head, shoulder blades slightly lifted off the floor, chin tucked, eyes looking toward your belly button, and both legs extended straight up to the ceiling (A).
  • Inhale as you lower abs and booty workout at home legs until they're several inches off the ground (B) and exhale as you lift your legs up to the starting position. The key to this exercise is keeping your back obie trice christchurch flat against the floor and chin tucked.

MORE: Get The Body You Want In 20 Minutes A Day

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about first citizens credit union mattapoisett and similar content at piano.io

Источник: https://www.prevention.com/fitness/workouts/a20467072/tone-your-butt-and-abs/

Your Abs and Butt Will Be Shaking by the End of This 15-Minute, No-Equipment Workout

Chyna Bardarson, a Tone It Up trainer who is NASM-certified, is all about maximum efficiency. That's why she created this quick zero-equipment workout that targets not one but two key muscle groups, your core and your glutes, pushing those muscles to the limit and getting you in and out in just 15 minutes.

Since we're not using any weight in this workout, "higher repetition is important," Bardarson said; upping your reps is an effective way to strengthen your muscles without resistance. That's why you'll spend 45 seconds doing each move, pushing through as many reps as you can to max out your core and glute muscles. (A quick note: if getting strong is your goal, it's important to stick to a consistent strength-focused workout plan and nutrition plan; this routine can be part of that!)

Because the workout itself is pretty short and uses only bodyweight, Bardarson said the mind-body connection — focusing hard on the engagement of your glutes and abs, aka not letting your mind wander or just phoning in the moves — is key if you want to get the most out of the workout. Ready to work? Keep reading to get the full routine, and if you want more home workouts from Bardarson and other Tone It Up trainers, the Tone It Up app is available for free for the full month of September.

Chyna Bardarson's 15-Minute No-Equipment Abs and Butt Workout

Equipment needed: a yoga mat or comfortable area on the floor

Directions: Start with the warmup listed below. Then complete each exercise in the following circuit abs and booty workout at home 45 seconds, with no rest in between moves. Rest for one minute after the circuit is complete, then repeat the circuit for a total of two rounds. Bardarson said to make sure you focus on engaging your core and glutes throughout in order to maintain your form. After you're done, she recommended stretching out with the figure four stretch, Pigeon Pose, and the active hamstring stretch.

Warmup:

  • Squat walk: one minute
  • Alternating side lunge: one minute
  • Butt kick: one minute

Ab and Butt Circuit:

  • Curtsy lunge to leg lift: 45 seconds on each side
  • Single-leg glute bridge with abduction: 45 seconds on each side
  • Donkey kick to side kick: 45 seconds on each side
  • Surrender: 45 seconds
  • Bear crawl: 45 seconds

Keep reading to see how to do each move.

Источник: https://www.popsugar.com/fitness/15-minute-no-equipment-abs-butt-workout-47782041

30 Day Butt and Abs Workout Challenge

A 30-day workout challenge designed specifically to tone and strengthen your butt and abs. Perfect for beginners, this challenge targets two of fidelity hsa card login most common “problem areas” and is perfect to do alone or with a workout partner.

For the next 30 days, we will be doing these 4 moves to tighten up your butt and gut:

  1. Squats
  2. Crunches
  3. Lunges
  4. Planks


Don’t just come here for the workout plan
… I share a ton of really cool stuff on this site!

From great workouts and healthy recipes to fitness advice and injury rehabilitation – you’ll find everything you need progress towards your fitness goals.

Looking for a guide even more comprehensive than this one?

We all know that in order to tone the booty we need to do some exercise, but tightening the tummy? Yep – that requires more than just crunches and planks.

That’s where this program comes in.

A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.
  • Six phases of workouts to ensure your continued progression
  • ​Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
  • ​The exact same workout plan my wife used for her amazing results
The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.

And now let’s get on with the challenge!

Be sure to subscribe to my YouTube channel where I share a new video like this one every single week!

HIT PLAY ON THE VIDEO BELOW FOR FULL VIDEO EXPLANATION AND EXERCISE DEMONSTRATION!

Seeing a change in your body doesn’t happen overnight – it takes time and effort.

For this 30 day challenge, we will start out slow and increase our reps as the month goes on.

These 4 moves (squats, lunges, crunches, and planks) are some of the most effective for targeting your butt and abdominals.

What you need: mat or a towel

How to do this challenge: Complete the assigned exercises for that day, taking 30-60 second breaks in between each move.

Proper form is key when it comes to doing this challenge. Refer to the instructions below to make sure you are doing each move the right way.


EXPLANATIONS OF EXERCISES IN THIS CHALLENGE
How to do a SQUAT
  • Start with your feet shoulder-width apart.
  • Keep your weight on your heels and sit your butt backwards as you bend your knees to 90 degrees.
  • You should keep your weight on your heels with your shoulders back and head up.
  • Keep your knees over your toes and drop down as low as you can go.
  • Your goal should be to drop low enough to get your thighs parallel to the ground.

 

How to do CRUNCHES 

ab crunch
  • Place your hands behind your head WITHOUT interlocking your fingers.
  • Tighten your abs by sucking your belly button towards your spine and then use your abs to lift your shoulder blade up off the floor.
  • Slowly lower to starting position.
 
  • Take a large step forward with your right foot.
  • Bend your right leg bank of america new york ny headquarters your left knee just touches the floor (90 degree bend in your right knee).
  • Return to the starting position.
  • (Try to keep your knee over your toes, but you should never let it get in FRONT of your toes. Try to take a big enough step that ensures proper form.)
 f
  • Lay on the ground with your elbows under your and your legs straight
  • Prop up into a plank position on your toes and elbows.
  • Try to keep your spine straight and core activated while up in a plank position.
  • There should be a straight line from your shoulders to your hips to your knees to your ankles. 
30-Day butt and abs workout challenge you can do from home! CLICK THE LINK FOR VIDEO INSTRUCTION OF EXERCISES! From Tone-and-Tighten.com

 

Make it happen,

Jared

Filed Under: Abs, At-Home Workout, Butt, Challenge, Fitness, For Moms, Strength Training, Workout, Workout Plan

Источник: https://tone-and-tighten.com/30-day-butt-and-abs-workout-challenge.html
abs and booty workout at home

You can watch a thematic video

2 in 1 FLAT BELLY \u0026 ROUND BOOTY Workout (15 min Home Workout)

Abs and booty workout at home -

Photo by JGI/Jamie Grill/Getty Images

Good grief, it's been tough to work out lately. Friends, coworkers, family—it seems like at least half of my social circle has been talking about the complete lack of motivation that's gripped them the last few weeks.

(Tighten your tummy and tone every inch in just minutes a day with these exclusive ballet-inspired routines from Prevention’s Flat Belly Barre!)

So, what do we need to pull us out of our nasty winter rut? A challenge! And this one, created by celebrity trainer Brett Hoebel, is fun, fast, and hits those two spots that all the extra couch time has made soft: the belly and butt. An express workout from Hoebel's new 20 Minute Body program, it's perfect for anyone on a time crunch (so, basically, all of us), and has just 4 moves. Aim to move through the circuit at least twice before calling, "Mercy." For a real challenge? Aim to do it 3 or 4 times a week for the next month, and see how great you feel when it's time to pull out the shorts.

How to do it: Do each move for 60 seconds, completing as many reps as possible with correct form. Rest for 30 seconds before moving onto the next exercise. Repeat the circuit at least one more time.

Butt & Abs Express
 Round 1 Round 2
Move #1Butt Bridges
(hip bridges)
Same move
Move #2Capoeira Butt Builder
(on all 4's round kick + donkey kick)
Same move
Move #3Brazilian Sit-Up
(sit up + capoeira push kick)
Same move
Move #4Lower Ab Drop
(lying face up dropping 1 or 2 legs)
Same move

1. Butt Bridges

Photos courtesy of Brett Hoebel

  • Lie on your back with knees bent, feet on the floor directly under your knees and hip-distance apart, arms at your side with palms facing up (A).
  • Exhale as you press your heels into the floor and squeeze your glutes to lift your hips off the floor, extending your right leg as shown (B).
  • Inhale as you return to the staring position and repeat for 1 minute.

2. Capoeira Butt Builder

Photos courtesy of Brett Hoebel

  • Start on your hands and knees, with hands under shoulders and knees bent under hips (A).
  • Exhale and raise your right leg to the side with your knee bent at 90º until it's parallel to the floor and perform a roundhouse kick by straightening your right leg (B).
  • Inhale and bring your knee back underneath your hips, then exhale and perform a donkey kick by pressing your heel back and up toward the ceiling with your knee bent at 90º (C).
  • Return to starting position. Continue for 30 seconds, then switch to the opposite side and repeat the reps for another 30 seconds.

3. Brazilian Sit-Up

Photos courtesy of Brett Hoebel

  • Start lying on your back with heels on the ground and hands in front of your chest (A).
  • Exhale as you perform a sit-up by lifting your torso off the ground. As you perform the sit-up, draw your right knee into your chest. Keep your foot flexed and your hands up.
  • Then, push your right leg out in front of you, leading with your heel, and sweep your left arm across your chest. Your right arm will extend to the right side (B).
  • Return to starting position and continue alternating on the opposite sides for 1 minute.

4. Lower Ab Drop

Photos courtesy of Brett Hoebel

  • Start by lying on your back with your hands laced behind your head, shoulder blades slightly lifted off the floor, chin tucked, eyes looking toward your belly button, and both legs extended straight up to the ceiling (A).
  • Inhale as you lower both legs until they're several inches off the ground (B) and exhale as you lift your legs up to the starting position. The key to this exercise is keeping your back pressed flat against the floor and chin tucked.

MORE: Get The Body You Want In 20 Minutes A Day

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.prevention.com/fitness/workouts/a20467072/tone-your-butt-and-abs/

If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. Because while it's easy to think of ways to work your upper-body at home – press-ups are a great compound exercise – working your lower body takes a little more thought.

To help with that, we got PT Jonny Jacobs to create a legs workout that will also get your abs firing, sizzle belly fat and ensure that no lower-body or core muscles are left unattended.

"The combination of front loaded resistance for your leg moves and the core focused exercises will leave your abs feeling like they have been beaten by Anthony Joshua," says Jacobs. "The ability to hold tension through the entire body will give your core the focus it needs to build strength. A stronger core makes a stronger, fitter and more efficient athlete."

Oh, and just before you workout: if you don't have a kettlebell, use a dumbbell, and if you don't have a dumbbell, find something heavy lying around your house.

Good luck. You'll need it.

Advertisement - Continue Reading Below

1Goblet Squat Single Kettlebell

Perform as a superset with dumbbell farmers' walk.

Sets: 4

Reps: 8

Rest: no rest

Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat.

2Dumbbell Farmers' Walk

Sets: 4

Reps: 40 metres

Rest: 75 seconds

Grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for the given distance, as fast as possible.

3Dumbbell Lunge

Perform as a superset with flutter kicks.

Sets: 4

Reps: 8

Rest: no rest

Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

4Flutter Kicks

Sets: 4

Reps: 20

Rest: 75 seconds

Lie facedown on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times.

5Goblet Squat

Perform as a superset with plank.

Sets: 4

Reps: 8

Rest: no rest

Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat.

6Plank

Sets: 4

Reps: 60 seconds

Rest: 75 seconds

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

Michael JenningsMichael Jennings is a fitness writer and Level 3 Qualified Personal Trainer.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.menshealth.com/uk/workouts/g758332/deploy-this-supersets-workout-to-strengthen-your-legs-and-abs/

Make your heart race and your muscles burn!

home workout

Having a repertoire of home workouts is necessary for days when you don’t feel like going to the gym, and this simple routine is sure to make you feel the burn. It’s a lower body home workout that targets your legs, butt, and abs.

There are a total of seven moves in this workout. Squats are great for your butt and thighs. The reverse lunge with front kick will leave your legs burning. Russian twists and lifts target your abs, working both your lower abs and obliques, while calf raises are good for your calves. And finally, mountain climbers and squat jumps get your heart racing at the same time that they strengthen your core muscles, hamstrings, and quads.

Doing the moves in quick succession without a break means that you force your muscles to work harder for longer, so it’s both a strength workout and a cardio workout. Additionally, you can finish the routine in under 30 minutes, which means it’s ideal when you need a quick workout.

Abs, Butt, Legs Home Workout

What You’ll Need: (optional) a gym mat or towel to lay on the floor

What to Do: Complete all the exercises in order without rest in between. Rest for 60-90 seconds, then repeat.

Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Below, we’ve included videos showing how to perform each move. Having proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Exercises:

1. 30 Mountain Climbers
2. 20 Sumo Squats
3. 10 Reverse Lunges with Front Kicks (on each leg)
4. 40 Russian Twists
5. 10 Squat Jumps
6. 30 Leg Lifts
7. 50 Calf Raises

Instructional Videos

Mountain Climbers

Sumo Squats

Reverse Lunges with Front Kick

Russian Twist

Squat Jumps

Leg Lifts

Calf Raises

What did you think of this abs, butt, and legs home workout? Let us know in the comment section. Also, for more lower body routines and ab workouts, be sure to follow us on Pinterest!

Источник: https://skinnyms.com/abs-butt-legs-home-workout/

If you want to get in a quick and solid workout—but don’t have loads of equipment on hand—this abs and butt workout has you covered.

When you’re short on time, or simply don’t want to spend all of it exercising, the superset and triset programming can help you work multiple muscle groups more efficiently, says Sivan Fagan, C.P.T., owner of Strong with Sivan in Baltimore, M.D. With supersets, you’ll group two exercises together and go from one to the other without resting. It’s the same concept with trisets, except there will be three exercises in the group instead of two.

This abs and butt workout takes that concept as the basis for a workout that’s easy to follow but not intimidating, especially for someone who’s not an advanced exerciser. In this workout, you’ll be alternating butt moves with core exercises, so your larger, lower-body muscles aren’t working continuously—which can be super fatiguing.

Plus, there’s an added safety bonus, too. Working your abs with those abs exercises helps you keep your core engaged during the lower-body moves that follow—which helps you maintain proper form and technique, says Fagan

Each exercise in this workout is chosen to hit the intended muscles with various movement patterns to provide the most well-balanced training stimulus, says Fagan. For instance, to work your butt—which is made up of your gluteus maximus, gluteus medius, and gluteus minimus—you want to focus on three movement patterns: the squat (which, in this workout, utilizes the lunge variation), the hip hinge (glute bridge), and hip external rotation (fire hydrant).

As for your abs, you’ll be focusing primarily on core stability with “anti-movement” moves: The plank and Pilates pulse train anti-extension (where you resist arching your lower back), the side plank works anti-lateral flexion (where you resist side bending), and the bird dog trains anti-rotation (where your hips and spine brace to resist rotating). The leg lift allows some dynamic movement to really zero in on your lower core.

To really hammer your glutes and smoke your core, give this abs and butt workout a try.

The Workout

What you need: An exercise mat to make some of the moves more comfortable. If you’re a more advanced exerciser, you can also add a mini-band above your knees to the glute bridge and fire hydrant for an added challenge.

The moves

Superset 1:

  • Curtsy lunge to reverse lunge with hop

  • Plank to side plank

Superset 2:

Triset:

  • Fire hydrant

  • Pilates pulse

  • Bird dog

Directions

  • Complete each move for 12–15 reps (for moves that are done on each side, do 12–15 per side). Try not to rest in between exercises in each superset and triset. Complete each superset and triset three times, resting for 1–2 minutes after superset 1 and superset 2.

Demoing the moves areCookie Janee(GIFs 1 and 3), a background investigator and security forces specialist in the Air Force Reserve;Amanda Wheeler(GIFs 2, 4, and 6), a certified strength and conditioning specialist and cofounder ofFormation Strength, an online women’s training group that serves the LGBTQ community and allies;Grace Pulliam(GIF 5), an aerial yoga and Vinyasa yoga teacher in New York City; andRachel Denis(GIF 7), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records.

Источник: https://www.self.com/gallery/abs-and-butt-workout

Your Abs and Butt Will Be Shaking by the End of This 15-Minute, No-Equipment Workout

Chyna Bardarson, a Tone It Up trainer who is NASM-certified, is all about maximum efficiency. That's why she created this quick zero-equipment workout that targets not one but two key muscle groups, your core and your glutes, pushing those muscles to the limit and getting you in and out in just 15 minutes.

Since we're not using any weight in this workout, "higher repetition is important," Bardarson said; upping your reps is an effective way to strengthen your muscles without resistance. That's why you'll spend 45 seconds doing each move, pushing through as many reps as you can to max out your core and glute muscles. (A quick note: if getting strong is your goal, it's important to stick to a consistent strength-focused workout plan and nutrition plan; this routine can be part of that!)

Because the workout itself is pretty short and uses only bodyweight, Bardarson said the mind-body connection — focusing hard on the engagement of your glutes and abs, aka not letting your mind wander or just phoning in the moves — is key if you want to get the most out of the workout. Ready to work? Keep reading to get the full routine, and if you want more home workouts from Bardarson and other Tone It Up trainers, the Tone It Up app is available for free for the full month of September.

Chyna Bardarson's 15-Minute No-Equipment Abs and Butt Workout

Equipment needed: a yoga mat or comfortable area on the floor

Directions: Start with the warmup listed below. Then complete each exercise in the following circuit for 45 seconds, with no rest in between moves. Rest for one minute after the circuit is complete, then repeat the circuit for a total of two rounds. Bardarson said to make sure you focus on engaging your core and glutes throughout in order to maintain your form. After you're done, she recommended stretching out with the figure four stretch, Pigeon Pose, and the active hamstring stretch.

Warmup:

  • Squat walk: one minute
  • Alternating side lunge: one minute
  • Butt kick: one minute

Ab and Butt Circuit:

  • Curtsy lunge to leg lift: 45 seconds on each side
  • Single-leg glute bridge with abduction: 45 seconds on each side
  • Donkey kick to side kick: 45 seconds on each side
  • Surrender: 45 seconds
  • Bear crawl: 45 seconds

Keep reading to see how to do each move.

Источник: https://www.popsugar.com/fitness/15-minute-no-equipment-abs-butt-workout-47782041

15-Minute Circuit for Your Hips, Glutes and Abs

Have you ever seen someone with really defined hips? That little indentation along the sides of their bottom that just perks everything right up? Strong hips beautiful are not only nice to look at, they're also the key to improving your speed and efficiency in swimming, biking, running—and everything in between.

To define your hips, you'll need to strengthen your glutes and abdominals. Together these three areas form the girdle of your body and they're responsible for the majority of human movement.

Weak hips directly translate to weak knees and weak ankles; keeping them strong and mobile is essential to preventing injury as we get older.

The following five exercises should be performed as a circuit, meaning one right after the other. Do each exercise for one minute before moving on to the next for maximum muscle fatigue. Repeat each circuit a total of three times, resting 30 to 60 seconds between rounds. The only equipment you need for this circuit is your bodyweight, a wall and a mat, making it a good option for people traveling or trying to get in a quick workout at home.

More: 10-Minute Cardio Blasts to Do Anywhere

Hip Bridge

Lie on your back with your arms at your sides, knees bent and heels roughly 6 inches from your bottom. Draw your belly button toward your spine as you inhale, then exhale as you rise up into a bridge position. Inhale as you hold the bridge for five seconds, focusing on keeping your weight evenly distributed in your feet and toes. Exhale as you lower back to center, lowering your spine one vertebrae at a time. Continue for one minute.

Hip bridge 1Hip bridge 2

More: 10 Moves to Sculpt a Better Butt

Hip-Bridge Marches

Lie on your back in the same starting position as the hip bridge. Draw your belly button toward your spine as you inhale, then exhale as you rise up into a bridge position. Draw your abs in and activate your glutes. Holding your bridge position and keeping your weight in your left heel, slowly lift up your right leg to a 90-degree angle position. Hold for count and then slowly lower back down to the floor. Lift your left leg and repeat. Continue this marching position for one minute. Be mindful to not let your hips drop from one side to another as you march. A good way to keep track of this is to rest your fingers lightly on your hip bones as you march so that you can feel and see any imbalance from side to side.

Marching bridge 1Marching bridge 2

More: 15-Minute TRX Glute Workout

Side-lying Leg Raises

Lie on your right side, propped up on your right forearm, with your backside completely up against a wall. Make sure your heels are stacked on top of each other and are touching the wall. Engage your abdominals and inhale as you lift your top leg up, keeping your heel brushing up against the wall as you lift it up. Hold for one count and then exhale as you lower back down. Continue this for 30 seconds before switching sides. By keeping your heels stacked and your body up against the wall, you eliminate the tendency to roll forward or backward during the movement, allowing you to target your hips, glutes and obliques more effectively. As you get stronger, you can add ankle weights to this exercise for more of a challenge.

Leg Lifts 1Leg Lifts 2

More: TRX Workout for Strong Legs

Turn-key Plank

Start in a plank position on your forearms. Make sure you keep your elbows underneath your shoulders, engage your glutes, draw your belly up toward your spine, and push through your heels. Slowly swivel your left hip as you lower it down to the mat, exhale as you return to the start position. Then swivel your right hip down and exhale as you come back up to center. Continue the "turn-key" motion while holding the plank for one minute.

Turn-Key Plank

More: 30-Day Plank Challenge

Frog on the Mat

Lie on your back with your legs straight out, heels together, and lifted 6 inches off of the ground. Place your hands underneath your low back and either rest your head on the mat if you have neck problems or keep it lifted off of the ground. Keeping your heels together, create a diamond shape with your legs by drawing your knees up toward your shoulders as you inhale. Hold for one count and then exhale as you extend your legs back out to start. Keep kicking out and in like this for one minute, drawing your abs in tightly, and squeezing your glutes the entire time.

Frog Lift 1Frog Lift 2

More: Printable 30-Minute Workout for Flat Abs

Active logoStay in shape in a fitness class

Источник: https://www.active.com/fitness/articles/15-minute-circuit-for-your-hips-glutes-and-abs

30 Day Butt and Abs Workout Challenge

A 30-day workout challenge designed specifically to tone and strengthen your butt and abs. Perfect for beginners, this challenge targets two of the most common “problem areas” and is perfect to do alone or with a workout partner.

For the next 30 days, we will be doing these 4 moves to tighten up your butt and gut:

  1. Squats
  2. Crunches
  3. Lunges
  4. Planks


Don’t just come here for the workout plan
… I share a ton of really cool stuff on this site!

From great workouts and healthy recipes to fitness advice and injury rehabilitation – you’ll find everything you need progress towards your fitness goals.

Looking for a guide even more comprehensive than this one?

We all know that in order to tone the booty we need to do some exercise, but tightening the tummy? Yep – that requires more than just crunches and planks.

That’s where this program comes in.

A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.
  • Six phases of workouts to ensure your continued progression
  • ​Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
  • ​The exact same workout plan my wife used for her amazing results
The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.

And now let’s get on with the challenge!

Be sure to subscribe to my YouTube channel where I share a new video like this one every single week!

HIT PLAY ON THE VIDEO BELOW FOR FULL VIDEO EXPLANATION AND EXERCISE DEMONSTRATION!

Seeing a change in your body doesn’t happen overnight – it takes time and effort.

For this 30 day challenge, we will start out slow and increase our reps as the month goes on.

These 4 moves (squats, lunges, crunches, and planks) are some of the most effective for targeting your butt and abdominals.

What you need: mat or a towel

How to do this challenge: Complete the assigned exercises for that day, taking 30-60 second breaks in between each move.

Proper form is key when it comes to doing this challenge. Refer to the instructions below to make sure you are doing each move the right way.


EXPLANATIONS OF EXERCISES IN THIS CHALLENGE
How to do a SQUAT
  • Start with your feet shoulder-width apart.
  • Keep your weight on your heels and sit your butt backwards as you bend your knees to 90 degrees.
  • You should keep your weight on your heels with your shoulders back and head up.
  • Keep your knees over your toes and drop down as low as you can go.
  • Your goal should be to drop low enough to get your thighs parallel to the ground.

 

How to do CRUNCHES 

ab crunch
  • Place your hands behind your head WITHOUT interlocking your fingers.
  • Tighten your abs by sucking your belly button towards your spine and then use your abs to lift your shoulder blade up off the floor.
  • Slowly lower to starting position.
 
  • Take a large step forward with your right foot.
  • Bend your right leg until your left knee just touches the floor (90 degree bend in your right knee).
  • Return to the starting position.
  • (Try to keep your knee over your toes, but you should never let it get in FRONT of your toes. Try to take a big enough step that ensures proper form.)
 f
  • Lay on the ground with your elbows under your and your legs straight
  • Prop up into a plank position on your toes and elbows.
  • Try to keep your spine straight and core activated while up in a plank position.
  • There should be a straight line from your shoulders to your hips to your knees to your ankles. 
30-Day butt and abs workout challenge you can do from home! CLICK THE LINK FOR VIDEO INSTRUCTION OF EXERCISES! From Tone-and-Tighten.com

 

Make it happen,

Jared

Filed Under: Abs, At-Home Workout, Butt, Challenge, Fitness, For Moms, Strength Training, Workout, Workout Plan

Источник: https://tone-and-tighten.com/30-day-butt-and-abs-workout-challenge.html

3 Replies to “Abs and booty workout at home”

Leave a Reply

Your email address will not be published. Required fields are marked *