If you want to get fit but also harden your belly and butt then these are the best exercises for you, this workout is designed to help you shape your butt and belly.
The belly is probably one of the most difficult parts when it comes to losing weight . We all dream of a flat and tight stomach, but we all hate doing hard belly exercises.
We know that fat in the stomach is the most developed accumulation of fat around the abdominal region and we know that this is dangerous for health, because it can cause many internal problems. And the most common problems of people with fat in the stomach are high cholesterol, heart attack, hypertension, diabetes and many others.
The formulation of abdominal muscles for many is the most difficult challenge, but with proper nutrition and exercise the abdominal muscles will not be a problem. No matter how much you exercise on this muscle group, if you don’t pay attention to the diet, the chances of success are very small.
Through this 30-day challenge you will be able to reduce your belly fat and increase and tone your buttocks. You just have to perform the exercises for each day that appear in the table below.
But first we are going to see the four types of exercises that this challenge is made up of.
ABS
Nothing burns belly fat faster than sit-ups, which are ranked number one in fat-burning exercises. So it’s time for you to start doing this exercise because the abs are a great foundation for this fitness challenge.
Lie on your back and place your hands on the sides of your head or by your side, without pulling on your head or neck. Brace your abs to lift your torso off the ground, and at the same time use your abs to lift your legs into the air to complete the crunch, holding for 2-3 seconds before returning to the starting position. One sit-up is one repetition.
SQUATS
Stand with your head facing forward and your chest up and out, then place your feet shoulder-width apart or slightly wider, extend your hands straight out in front of you to help you keep your balance, and you can also fold elbows or fingers together.
Next, sit back and down as if you were going to sit on an imaginary chair, keep your head facing forward as your upper body leans forward slightly, instead of letting your back round, let arch your lower back slightly as you descend.
Then lower so that your thighs are as parallel to the floor as possible, with your knees above your ankles and press your weight back through your heels, keeping your body tight and push through your heels to return to the starting position. .
lunges
Stand tall with your feet hip-width apart, keeping your back straight, shoulders back, and abs tight. Take a step forward and slowly bend both knees, until your back knee is just above the ground. Stand back up and repeat the movement. Alternate legs until the series is complete.
GRIDDLE
Select a position where you can extend your entire body. Using an exercise mat will give you enough padding to be comfortable on all fours. Start in a plank position, face down, with your forearms and toes on the floor. The elbows are directly below the shoulders and the forearms are facing forward. The head is relaxed and should look at the ground.
Contract your abdominal muscles. Keep your torso straight and rigid and your body in a straight line from head to toes, without sagging or sagging. This is the neutral position of the spine. Make sure your shoulders are down, not coming up towards your ears. The heels should be above the balls of the feet. Maintain this position for the time indicated.
