A perfect body is not only an opportunity to show off its beauty. A flat tummy, elastic buttocks - something that can rightfully be proud of. But not only because the owners (and owners) of a beautiful figure are accompanied by the enthusiastic views of the opposite sex. Not because it is an indicator of excellent physical fitness and health.
Numerous psychological studies have shown that slender people are not only easier to arrange a personal life, but in work and business they are more successful. Of course, these allegations caused a serious public outcry. Nevertheless, one cannot but agree that the owners of a slender body are more confident in themselves, they have higher self-esteem, which, naturally, helps them achieve great results in all areas of life. There is something to strive for. Is not it?
Three good reasons to take up your body
To get rid of excess weight, to make slim legs or to find a wasp waist - these are the reasons usually given by those who come to the gym. Nobody argues, these are worthy reasons. But along with beauty, working on your body brings a number of important advantages that are significant for each person:
- Strong immunity and good health. Lack of movement traditionally leads to a deterioration in well-being and performance. Recent studies have shown that physically active people get sick 46% less often, and in case of illness they need 41% less time to recover.
- Increased performance. Training and adjusted nutrition strengthen the heart and blood vessels, muscle and respiratory systems, increase the functional abilities of a person. Exercises for the press and buttocks have a beneficial effect on the work of internal organs, which increases the stamina of the body. Surveys of employers showed that they give preference to applicants leading a healthy lifestyle. According to them, such people are more mobile, assembled, easy to climb, and they need 10-15% less time to solve their tasks.
- Slowing down aging. Scientists from the University of Saarland conducted a study and proved that regular training slows aging by 9 years. Physically active people not only extend their life, but also have great potential in terms of age-related diseases.
Agree, it’s good to perform exercises for the abs and buttocks to get a beautiful slim body, and a bonus to get excellent health, career success and extend your life?
How to train
Before you start training, you need to remember one thing - the body quickly adapts to physical activity. Therefore, to achieve the effect of your workouts you need to change it. That is, if the goal of training is fat burning, then vary the training load. For example, in the first week, leave 3-4 necessary exercises, but increase approaches. Then bring to 8-10 exercises, but for 3-4 approaches. Thus, the body will experience a constantly unusual load.
Aerobic exercise is required to burn fat. This is running, cardio or any kind of aerobics. Before training, a warm-up for 10 minutes is required. It can be rope jumping, jogging. Then you need to perform exercises, including rotational movements in the joints. And at the end of the warm-up, do a stretching exercise.
Training program
When composing a training program, include in it 7-10 exercises, preferably to work out all the muscles. Reducing the number of exercises, increase approaches, and vice versa.
Fat burning training should be intense.
- To get less tired, alternate exercises for the upper and lower parts of the body.
- Start and finish classes with light exercises, and put heavy ones in the middle.
- Change from time to time for similar exercises, as the muscles work alone, but in different ways.
- Add new exercises to classes, those that have not yet been completed. There are hundreds of them. Include exercises with additional equipment (dumbbells, barbell, bodybar) in your workouts. For example, exercises with a fitball for the abs , buttocks, hips are quite effective and involve different muscle groups.
Press Exercises
Exercises for the press can be divided into two options. The first is twisting exercises. The second is leg raises. In the first version, the rectus abdominis muscle is responsible for twisting the body. Therefore, these exercises are more important than lifting the torso. In the second case, the press does not work intensively, the iliopsoas muscle is mainly involved.
Selecting such exercises, abs, legs, buttocks, you can work out simultaneously:
- Sitting legs up. Sit on the floor with your hands on the back. Raising your legs, bend your body forward and exhale. Keep your legs as straight as possible.
- "Fold". Lie on your back, stretch your arms behind your head, straighten your legs. Inhale, pull your knees to your chest. Move your legs as tightly as possible to the body. On exhalation, return to the starting position.
- Twisting lying. Lie on the floor, hands under your head. Bend your knees, feet fully rested on the floor. Inhale, hold your breath and raise your head and shoulders. Exhale is the starting position.
Butt exercises
In fact, exercises for the buttocks, thighs, abs cover a group of muscles. They do not work out any one muscle. Exercises for buttocks train, as a rule, either hips, or extensors of the back, or all together.
- Deep squats shake your buttocks perfectly. As weights, it is recommended to use dumbbells or bodybar. Stand straight, feet shoulder width apart. Do not tear off the heels during exercise from the floor. Squat and take dumbbells. During the squat, the body leans forward, the pelvis - back. Straighten the legs when lifting.
- Lunges with dumbbells. Get up straight, pick up the dumbbells. With the right foot step forward, the left remains in place. On a breath you need to sit down. On exhalation - push off from the floor, rise and return to the starting position.
- Hyperextension works on the muscles of the back and buttocks. At home, this exercise is performed in two ways. The first is on the floor. Lie on your stomach, stretch your arms forward. On inspiration we tear off our feet from the floor, on exhalation - the starting position.
A set of exercises for the abs and buttocks
There are many exercises for the buttocks and abs. They are different in efficiency and load. But it should be remembered that the training includes exercises for all muscle groups. When composing a training complex, include 2/3 of the muscle exercises that you need to pump into it. These exercises involve the muscles of the abs, buttocks. 1/3 should be complexes on all other muscles.
In order to achieve the effect and make the muscles of the abs and buttocks work, a good load and special exercises are necessary. Of course, in the gym, where there are fitness equipment, barbells and dumbbells, doing more correctly and efficiently. But at home you can succeed, only you have to make considerable efforts, constantly increasing approaches and repetitions, periodically changing the training program. The complex below is perfect for home workouts. Exercises for the abs and buttocks in a short time will tighten the muscles, and within a month they will completely change.
Home workout
- Plank with lowering of the knee. Take the plank position - feet shoulder width apart, bend your arms at the elbows, and connect the brushes to the lock. Tighten the press, bend one leg, touching the knee of the floor. Take a starting position. After a certain number of repetitions (10 to 20 times), perform the exercise with the other leg. The bar is a universal exercise. The press, buttocks, arms and legs are strengthened with its help quickly enough.
- Leg lift. To perform the exercise you need to sit on the edge of the chair. Hands hold on to the seat. Press your back against the back of the chair. Raise your legs. Repeat 6 to 10 times.
- Plank with the rise of the knee. Feet shoulder-width apart, resting on elbows, hands closed in lock. You should strain the press, bend your leg and touch the knee on the floor. Raise your leg up. After a certain number of repetitions (10-20), perform the exercise with the other leg.
- Squats on one leg. Stand straight, hands on hips. Transfer body weight to one leg, place the ankle of the other leg on it just above the knee. Strain your abs and do a squat. After a certain number of repetitions (from 8 to 15), perform the exercise with the other leg in 2-3 approaches.
- Reverse twisting. Lie on your back, legs up, bend your knees, cross your ankles. Hands on the back of the head. Retract the abdomen so that the pelvis is a little off the floor, stay in this position. After raising your head and shoulders. Perform 4 approaches, each with 10-15 lifts.
- Abduction of the legs. With your right hand lean on the back of the chair, put your left on the thigh. Socks unfold to the sides, heels together. Pull in your stomach, tighten your buttocks and take your leg to the side. Repeat 10-20 times. Do the same with the other foot. Exercise done in 2-3 approaches.
How, when and how much to do
The regularity of classes is an important condition for achieving the necessary results. Beginners can perform exercises for the abs and buttocks 2 times a week. Many train 3 times. The faster the result is needed, the more often and intensively the training should be. It is important not to miss classes. Skipping 3-4 workouts per month reduces the effectiveness of workouts to zero.
Duration of classes depends on the purpose of the workout. A 30-minute complex is enough to keep fit. In order to lose weight, the duration of the workout can reach 1.5 hours. Enough for 50 minutes. You need to consider fatigue before training. Definitely, the training time should be reduced if the forces are running out.
Time for classes depends on the biorhythms of each person. Therefore, the same framework for everyone here can not be. And other factors, for example, work, are all individual. When determining the time for training, it is important to consider 3 important things:
- Train at the same time (plus or minus 1 hour).
- You cannot train during the first hour after waking up.
- End training should be no later than 2 hours before bedtime.
Nutrition
The path to a perfect figure is not only exercises for the abs, buttocks. For girls who want to acquire seductive forms and also get rid of excess weight, this is first of all a properly composed diet.
It is important to adhere to the basic rules:
- Consume less calories during the day than you consume.
- Eat often, in small portions, at least 4 times a day.
- Do not skip breakfast.
- Reception of carbohydrates no later than 5 hours before bedtime.
- Drink enough water, at least 2 liters per day.
- To increase the level of protein food in the diet.