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Stomach, legs, bottom training: the best exercises

by Josephine Andrews
Published: Last Updated on 203 views

Belly, legs and bottom training is very popular: the exercises train large muscle groups, provide an afterburn effect even after training and tone the body. Men and women benefit equally from this workout. Read which abs, legs and buttocks exercises are the best and what you need to pay attention to when performing them.

Stomach, leg and bottom exercises are very popular: they not only tighten the figure, some of them also strengthen the back. More muscle also means more basal metabolism. This means that if you build up muscle mass with abs, legs and buttocks training, it will help you to maintain or lose weight. And best of all, you can do your abs, legs, and buttocks workout at home.

The following applies to all exercises:

  • Do the exercises slowly and with concentration.
  • Maintain body tension, tighten your buttocks and abs during all exercises.
  • Don’t forget to keep breathing.

Stomach, legs and buttocks exercise 1: the lunge

The lunge trains thighs and buttocks.

Starting Position: Stand upright with your hands on your hips.

Exercise: Now lunge forward with one leg. The other foot remains in the starting position. Slowly lower the back knee almost to the floor and raise it again (6 times per side, 2 repetitions).

You should pay attention to this: The upper and lower leg of the front leg should form a right angle so that the knee does not protrude beyond the toes during the entire exercise. Also, make sure you are stable and keep your core upright throughout the exercise.

More intensive variant: Do this abs, legs and buttocks exercise with dumbbells. Two 0.5 liter bottles filled with water serve the same purpose.

Abdomen, legs and buttocks exercise 2: The side lift

The side lift trains legs and pelvic muscles.

Starting position: Stand up straight and rest one hand on a chair, dresser, or the wall.

Exercise: Slightly bend the leg on the side of the supporting hand (supporting leg). Now slowly lift the other leg (free leg) to the side without turning your hips. Remain in this position for a moment, then lower your foot almost to the floor again (10 to 15 times per leg, 2-3 repetitions).

You should pay attention to this: The knee of the free leg should point forward during the entire exercise for stomach, legs and buttocks.

More intensive version: Draw circles or figure eights in the air with your free leg. Do not use a support to hold on to – this trains your balance.

Exercise 3: The ski jumper

The ski jumper trains the front and back of the thighs and the buttocks.

Starting position: Stand up straight with your feet about shoulder-width apart.

Exercise: Extend your arms forward and bend your knees as if you are going to sit on a chair. Hold the position briefly and then straighten up again with tense butt muscles (repeat 10 to 15 times).

You should pay attention to this: Keep your back straight during the entire abs, legs and buttocks workout.

Exercise 4: The plank

The plank strengthens the lower abdomen and back.

Starting position: Lie face down on the floor. Now support yourself on your knees and forearms. The elbows should be about shoulder-width apart.

Exercise: Tighten your abs and back muscles and lift both knees off the floor so your weight rests on your forearms and the tips of your toes. Keep your back straight. Pull your shoulders outward and your shoulder blades towards your buttocks. Hold the tension for 10 seconds or more before slowly lowering your stomach back down. Continue to breathe as easily as possible during the abs-legs-buttocks exercise (repeat 6 times).

You should pay attention to this: The back should form a straight line and neither sag nor form a hump during the exercise. Don’t hyperextend your neck or pull your shoulders toward your ears.

More intense variation: Raise one leg straight back in the air.

Exercise 5: The pelvic lift

The pelvic lift trains the buttocks, stomach and back.

Starting position: Lie on your back and bend your legs so that your thighs and lower legs form a right angle. The arms rest at the sides of the body.

Exercise: Raise your pelvis off the floor until your body forms a straight line from your knees to your shoulders. Hold the position for up to 20 seconds, then slowly lower your pelvis back down. The butt muscles remain tight throughout the exercise (repeat 10 to 15 times).

You should pay attention to this: The pelvis should not sink during the hold.

More intense variation: Lift one leg at an angle.

Exercise 6: The waist twist

The waist twist strengthens the lateral trunk muscles.

Starting position: Lie on the floor and bend your knees. The hands touch the sides of the head, the elbows are turned outwards, the spine is relaxed.

Exercise: Raise your head and torso at about a 45-degree angle to the floor, as in a sit-up. The hands remain at head height. Twist your torso sideways so that one elbow points toward your knees. Hold the position for 5 seconds. Then rotate the body back to the starting position and gently lower it (5 times in each direction).

You should pay attention to this: Keep your back straight during the abs, legs and buttocks exercise.

More intense variant: Hold the position for 10 seconds.

Exercise 7: The jack

The jack trains the inner leg muscles.

Starting position: Lie on your side, raise your upper body slightly to the side and support yourself on one forearm. Stabilize your position with the other arm. The upper leg is bent and supported on the floor behind the extended lower leg.

Exercise: Now lift your lower leg off the floor as far as possible and slowly lower it again (10 to 15 times per side).

You should pay attention to this: Keep the pelvis stable during the abs, legs and buttocks exercise.

Exercise 8: The side support

The side support trains the side trunk muscles. The abs, legs and buttocks exercise also promotes body tension.

Starting position: Lie on your side and support your upper body on your lower arm. The elbow should be in a perpendicular line to the shoulder, the feet are crossed on top of each other.

Exercise: Now raise your pelvis until your upper and lower body form a straight line. Hold the position for 10 to 20 seconds. Then slowly lower the pelvis until it almost touches the floor (repeat 10 times on each side).

You should pay attention to this: Keep the pelvis straight and do not let it tilt forwards or backwards.

More intensive variant: Spread the upper leg straight up.

Exercise 9: The belly twist

The belly twist: For a firm stomach and a slim waist.

Starting position: You lie on your back. The legs are bent, the arms spread horizontally.

Exercise: Raise your thighs at right angles to your torso, your lower legs pointing parallel to the floor. Now lower both knees as far as possible to one side, ideally almost to the floor. Turn your head in the opposite direction. The arms remain stretched out on the floor. Then let your knees wander to the other side (5 times on each side, 2-3 passes).

Here’s what to look out for: Keep both shoulders on the floor throughout the abs-legs-buttocks exercise. Avoid slouching.

More intense variant: Remain in the end position for 10 seconds.

Exercise 10: The beetle

Starting position: Lie flat on your back. The arms rest long and stretched out above the head at a distance of the shoulders. Raise your head and arms slightly.

Exercise: pull the right knee towards the chest and at the same time bring the left hand to the right knee. The right arm remains stretched backwards. Then, in one fluid movement, bring your left knee and right hand together while stretching your left arm up. During the exercise, they also do not put their outstretched limbs on the ground (10 times on each side).

You should pay attention to this: Keep your upper body stable. He shouldn’t swing back and forth. The pelvis should remain on the ground. Don’t bend your neck too much. Fully extend your arms and legs throughout the exercise.

More intensive variant: Touch the soles of your feet with your hand without your knee tilting to the side.

Exercise 11: The butt kick

The butt kick trains the buttocks, thighs and abdomen.

Starting position: Support yourself on your knees and hands. The thighs and lower legs form a right angle.

Exercise: Raise one leg until the thigh is in a horizontal position and the lower leg is in a vertical position. Squeeze your butt muscles. Hold the position briefly, then slowly lower your leg again (10 to 20 times per leg).

You should pay attention to this: Make sure that your back neither sags nor forms a hump.

More intensive variant: At the peak of the abs-legs-buttocks exercise, pull your buttocks and legs up a little further several times in a row with small movements.

Exercise 12: The baby position

This exercise is a great way to end your abs, legs and buttocks workout. Because the baby position relaxes the abdominal and back muscles and helps you to come down physically and mentally after the exertion.

Exercise: Sit on your heels. Lower your torso until your forehead touches the floor. The arms rest at the sides of the thighs. The shoulders fall relaxed forward. Stretch your neck to relieve the neck muscles. Hold this portion for a few breaths and enjoy the relaxation in your back.

Variant: If it is more comfortable for you, you can also support your forehead on your fists.

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