Tolfi Oow

Magazine for wellness, fitness and health

Workout for Abs, Legs and Butt

Spring is here. High time to prepare your body for summer. This workout for abs, legs and buttocks is guaranteed to give you a beautiful beach figure. 

Warm-up for all abs, legs and buttocks exercises

Before you start training , the muscles must be up to operating temperature:

jump rope

Feet hip-width apart, arms close to body, skipping rope at hip height. Swing the rope loosely with your wrists, jumping on the balls of your feet flat off the ground. At least 2 minutes.

Sprint deep

Big forward lunge with right hand. Bend your upper body, support your hands on either side of your feet, stretch your back leg. Switch leg positions like sprinting. Can you do 30 times?

heels up!

Hold the dumbbell or water bottle in both hands and lift it to chin height. Walk slowly in place, pulling your lower legs back and your heels almost to your bottom. 2 to 5 minutes c

Belly: roll up

Lie flat on your back and bend your legs. Raise your toes and press your heels firmly to the floor. Place your palms together in front of your chest.

Let’s go: tense abdominal muscles. To do this, pull the lower ribs towards the pelvis as you exhale. Release your shoulder blades from the floor, slowly raise your upper body forwards and stretch your arms upwards at the same time. Keep your chin straight, don’t pull it towards your chest. As you inhale, slowly roll your upper body back down. Repeat the exercise 10 to 20 times, going up and down to work all sections of the abdominal muscles.

Raise the pool

Roll up the towel and place your spine on it. Stretch your arms out to the side, press your hands firmly on the floor. Stretch your legs up, keeping your head and shoulders relaxed.

Let’s get started: As you exhale, tighten your lower abs, then lift your legs, buttocks, and pelvis toward your chest. Slowly, without gaining momentum! The toes point straight up. Slowly lower as you inhale, but don’t lower your pelvis completely, and then raise again on the next exhale. It is important to maintain abdominal tension throughout the exercise. 10 to 20 times.

side plank

Lie on your right side, bend your lower leg, straighten your upper leg. Support yourself on your right forearm with your elbow vertically under your shoulder. Rest your left hand on your hip.

Let’s get started: As you exhale, draw your belly button towards your spine, contract your abdominal muscles and lift your pelvis until your body forms a straight line from your toes to your head. At the top of the movement, hold the tension for one breath. As you inhale, slowly lower your pelvis back down.
10 to 20 times, switch sides and repeat.

Legs: Nice and tight from behind

Lie with your back flat on the floor, lower legs on a chair or firm cushion. Arms are stretched out on the floor, palms facing the ceiling.

Let’s get started: while exhaling, raise your pelvis until your upper body and thighs form a line. Plant your heels firmly and pull them towards your buttocks, but without really moving them. Hold for two to three breaths, then slowly lower while inhaling without lifting your butt. 10 to 20 times.

slacker shapes

Lie on your back, pull your knees toward your chest and stretch upwards. Draw your toes towards your knees, push your heels up and open your legs as wide as possible.

Let’s go: put your hands on your inner thighs at knee height, build up pressure. As you exhale, slowly close your legs against the resistance of your hands. Without pausing while inhaling, open again, close again, etc.
Repeat the movements 10 to 20 times in the flow of breath. Keep your head and shoulders relaxed on the floor.

top training

Grab dumbbells or two plastic bottles filled with water. Spread your legs wide and stand on tiptoe, toes pointing outwards. Raise your breastbone, let your shoulders relax and drop back down. Extend your arms slightly bent to the side at shoulder height.

Let’s get started: As you exhale, slowly bend your knees as far as possible while keeping your back straight – as if you were about to sit down in a chair. Bring your arms together in one flowing movement in front of your body at chest height. The inner sides of the arms are pointing upwards. Inhale back up to the starting position. Repeat 10 to 20 times.

Bottom: impression with power

Large left forward lunge, weight resting on left foot. Lift right heel, lean upper body forward. Right leg, torso and head are in one line. Raise arms slightly bent forward, palms inward.

Let’s go: while exhaling, push off with the ball of your right foot, powerfully pull your right knee forward. Clench your fists and pull towards your body. Inhale, step right foot back, tap briefly, arms forward. 10 to 20 times, changing sides.

Balance-Swing

Hold onto the back of a chair or railing with your left hand. The right arm is stretched out along the body. Shift your weight to your left leg and bend your upper body forward. Lift your right leg straight back until it forms a line with your upper body. Toes down, shoulders and hips parallel to the floor.

Let’s go: Pull your belly button inwards and raise your leg a little higher and then lower it again in small, pulsating movements. Breathe in and out slowly during the exercise. After a minute switch sides and repeat.

Lifting in the buttocks

Lie on your stomach and push a rolled up towel under the basin. Rest your forehead on your hands, your head and neck remain relaxed. Bend both knees so the soles of your feet are pointing toward the ceiling. Press your heels together.

Let’s get started: Pull your belly button in and, while exhaling, slowly raise your thighs as far as possible using the strength from your glutes. But please without swinging! Push the soles of your feet up and close your knees, heels stay together. While inhaling, lower your thighs again, but do not put them down. Repeat 10 to 20 times.

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Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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