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6 glute and abs exercises for the lazy
The fitness expert has shared exercises that you can perform even while lying in bed watching TV shows.
So as not to worry too much about the amount of food eaten during the New Year’s holidays, we offer a set of simple but effective exercises for the abs and buttocks that will help you stay in good shape.
Senior trainer of the network of fitness studios SMSTRETCHING and the studio Project By SMSTRETCHING
Exercises for the relief press
1. Twisting
Starting position: lying on your back, legs bent, feet pressing on the floor, hands behind the head.
At the exit, the body is lifted by 45 degrees, while inhaling, we return to the starting position.
Approach 20 times.
2. Twisting on the oblique abdominal muscles
Starting position: lying on your back, legs bent, feet pressing on the floor, right arm bent behind the head, left straight to the side.
As you exhale, raise your right hand and shoulder blade from the floor and reach for your left knee.
Approach 20 times, then repeat everything with the other hand.
3. Scissors
Starting position: lean on your forearms, slightly round your lower back and stretch your legs 45 degrees.
We begin to make vertical scissors 20 times, then horizontal scissors 20 times and repeat the circle again.
Exercises for juicy buttocks
1. Gluteal bridge
Starting position: lie on your back, legs bent, feet shoulder-width apart press on the floor, shoulder blades pressed to the floor, do not bend in the back.
On exhalation, lift the pelvis up, fixation for 1 second, on inhalation, lower the pelvis to its original position.
Approach 20 times.
2. Ripple
Without lowering the pelvis from the gluteal bridge, we begin to perform the pulsation.
Short up and down movement.
Approach 20 times.
3. Lead-adduction
Without lowering the pelvis from the gluteal bridge, we begin to perform breeding (the knees are slightly wider than the shoulders) and immediately adduction (we bring the knees together).
Approach 20 times.
More exercises for all muscle groups, which will take you no more than 5 minutes a day, can be found here.