Very soon we will have a series of New Year's holidaysholidays with noisy feasts and quiet get-togethers at home. You want your soul to be happy on New Year's Eve, and there is still so much to do. The most important thing is to get your body in order. How to make your buttocks firm and your stomach flat? Most people think that only by working out to exhaustion day after day can you get a perfect figure. There is some truth in this; but if you urgently want to tighten up and lose weight - calm down, you still have time. We have prepared a gift for you - exercises for a beautiful figure that will help you get your muscles in excellent shape. A flat stomach and firm buttocks - it's so beautiful! Six effective exercises will help you create the desired silhouette in record time. In just four weeks of training, the result will be noticeable - your buttocks and abdominal muscles will be completely transformed. This express complex can be done at home. How to make a beautiful figure with the help of physical exercise? Exercise at least 3 times a week. Alternate exercise days and rest days. Before starting the exercise routine, do any low-intensity cardio exercises for about 5 minutes. For example, walk briskly for a few minutes or climb the stairs, make a few circular movements with your arms and rotational movements with your body. Only then start doing the exercise routine in the given sequence. At the end of the workout, do a stretching exercise: lying on the floor, pull your knees to your chest, then try to throw your legs behind your head, your toes should touch the floor. Hold the stretch for 20-30 seconds. By doing our program, you will spend a minimum of time and acquire a fit, slim and attractive body.
Exercises for the abs
- Pose of the bar with knee lowering. Exercise will strengthen the oblique muscles of the press
Get on all fours, put your knees on theshoulder width. Bend your arms so that your elbows are directly under your shoulders, clasp your hands together. Straighten your legs, lean on your toes. The body forms a straight line - a plank - from the top of your head to your heels. The abdominal muscles are tense. Bend your right leg and lower your knee to the floor, do not change the position of your body. Return to the starting position. Then do the exercise with your left leg. This will be 1 repetition. Do 16 - 20 repetitions.
- Lowering the legs. Exercise will strengthen all the muscles of the press
Sit on the edge of a chair for balance.grab the seat. Lean back, press against the back of the chair. Tighten your abs. Raise your legs bent at the knees, your shins should be parallel to the floor. Then slowly lower your legs without straightening your knees, touching the floor with your toes. Do 6-10 times.
- Reverse twisting. Exercise will strengthen all the muscles of the press
Lying on your back, lift your legs up.Cross your ankles, bend your knees slightly. Place your hands behind your head. Tighten your abs. Pull your stomach in so that your buttocks are slightly off the floor. Hold this position. Using your abdominal muscles, try to lift your head, shoulders, and shoulder blades off the floor. Do 4 sets of 10-15 body lifts without lowering your pelvis. Lower your body and buttocks between sets, and keep your legs raised.
Exercises for the buttocks
- Pose of the bar with knee lift. Exercise will strengthen the muscles of the buttocks, the back of the thighs and the press
Get on all fours, put your knees on theshoulder width. Bend your arms so that your elbows are directly under your shoulders, clasp your hands together. Straighten your legs, lean on your toes. Your body forms a straight line - a plank - from the top of your head to your heels. Tighten your abdominal muscles. Bend your right leg and lower your knee to the floor, then raise it to the level of your buttocks. Do not change the position of your body. Do 8-10 knee lifts. Get down on all fours and rest a little. Repeat the exercise with your left leg. Do 2-3 sets with each leg.
- Squats on one leg. Exercise will strengthen the muscles of the thighs and buttocks
Stand up straight with your hands on your hips.Transfer your body weight to your left leg and place your right ankle on your left thigh just above your knee. Tighten your abdominal muscles. Squat on your left leg, keeping your back straight. Return to the starting position using your gluteal muscles. Do 2-3 sets of 8-15 squats on each leg.
- Retracting the leg. Exercise will strengthen the muscles of the buttocks, the back surface and the upper part of the thighs
Stand to the left of the chair.Lean your right hand on the backrest, place your left hand on your hip. Keep your legs straight, heels together, toes turned out. Tighten your abdominal and buttock muscles. Move your left leg to the side and return to the starting position. Repeat 16-20 times. On the last repetition, hold your leg in the upper position and make 20 short movements back. Return to the starting position and repeat the exercise with your right leg. You can make the exercise more difficult by doing it without support. Do 2-3 sets of 16-20 repetitions with each leg. If you want to achieve the best results, you can use the super-series principle. Do all the exercises in the complex in one set without a break. Rest. Then repeat the super-series 2-3 more times.
Our advice
Wherever you are - at work or atwalk, squeeze your buttocks as often as possible. This is a great exercise, and you can do it without others noticing. When you watch TV, do not lie on the couch, but do squats and short leg swings to the sides. These are simple but effective exercises for a beautiful figure. When climbing stairs, doing squats or just walking down the street, try to transfer your body weight to your heels to increase the load on the gluteal muscles. At work, replace your chair with a fitness ball. The abdominal muscles will be in constant tension to maintain balance and body position. Keep your stomach pulled in and your back straight. Your posture will be great, your abdominal muscles will tighten. You should not limit yourself to just exercises. The positive result of training largely depends on proper nutrition. Try to eat more often, but little by little. You should consume no more than 1500 - 2000 kcal per day. It is better to steam or bake meat, poultry or fish. There should be a lot of vegetables and fruits in the daily diet. The most valuable fruits are dried apricots, figs and apples. Among vegetables, spinach, all types of cabbage and lettuce are especially useful. Take vitamins. Add one tablespoon of vegetable oil to your menu daily, since the body needs fatty acids. Naturally, you should not overeat at night. But if you still cannot fall asleep on an empty stomach, drink a glass of kefir or eat a portion of yogurt. We recommend reading:
