© Getty Images
Hey pop chicks: The best workout for a crisp butt
In this video, fitness trainer Andrea Szodruch shows you what you can do for a crunchy buttock.
Lunges, Bridges, Squat and Leg lift-we have the ultimate Knackpo training plan for you. Nothing like a 30-day PO Challenge!
Contents
- 30-day-po challenge: squats (squat)
- 30-day-po-challenge: lunges (failure)
- 30-day-po challenge: Bridges (pelvic lifter)
- 30-day-po challenge: Leg lift (leg lifter)
- The 30-day po challenge to save! (As a screenshot or for printing)
- Already knew?
Now there is no escape: If you want a pretty Knackpo, you can't avoid sport. And the 30-day po challenge is a great opportunity to get closer to the dream of sexy butt in a few weeks. Do you lack motivation? We can only say: butt up, keep your destination in mind and really pull the training through for a month. You will not regret it.
You are already training? No problem, the 30-day po challenge (with a plan to print, SU) fits excellently as a supplement to your fitness or. The workout with the targeted onesCan be easily installed in your studio.
Incidentally, the challenge not only promises a knackpo, but also trains the whole body,andincluding. So don't forget: Every move counts!
30-day-po challenge: squats (squat)
are without question one of the best exercises for a tight, crisp butt! The efficient squat exercise not only trains your buttocks, but also your thighs and even your upper body.
Stand upright, your feet are shoulder width apart. Tense your stomach. Then go to your knees and stretch your bottom back, as if you wanted to sit down. Bend your upper body slightly forward.
It becomes more strenuous when you install small jumps between each squat.
Starts on day 1 with 15 squats and increases the number five times a week by 2 to 5 repetitions. Ideally, you will reach 80 repetitions on 30th day.
Reading tip:
30-day-po-challenge: lunges (failure)
Are an equally effective exercise for your perfect buttocks. With the famous failure step, your thighs are trained straight away.
You stand upright and your upper body is tense. With your right leg, you make a large rash forward. Bends your knee in a right angle and at the same time goes deep with your left knee. Keep the balance. Come up again and change the leg. Here, too, you can install a small hop when changing legs.
Starts on day 1 with 10 lungs per leg and increases the number five times a week by 2 to 5 repetitions. Ideally, you will reach 50 repetitions per leg on the 23rd day. (Another increase is not absolutely necessary. Who can and may be able to repeat with further repetitions.)
Reading tip:
30-day-po challenge: Bridges (pelvic lifter)
Bridges are a great exercise for your buttocks, but abdominal and back muscles are also trained.
Lay on your back, your arms lie loosely next to the body. Place your legs at a 90-degree angle. Now clamp your stomach and your buttocks and raise the pelvis from the floor so that knees, thighs and shoulder form a straight line. Solves your pool again until shortly in front of the ground and lifts it again.
Starts on day 1 with 15 bridges and increases the number five times a week by 2 to 5 repetitions. Ideally, you will reach 80 repetitions on 30th day.
Reading tip:
30-day-po challenge: Leg lift (leg lifter)
A real classic among the PO exercises is the LEG lift in the four-footed stand.
Go to all fours, relate to your knees and elbows. Pull your belly button towards the spine so that you have enough upper body tension. Raise one leg bent to the hip height and push the sole of the foot towards the ceiling. Changes the leg according to the required repetitions.
Starts on day 1 with 10 leg lifts per leg and increases the number five times a week by 2 to 5 repetitions per side. Ideally, you will reach 50 repetitions per leg on the 23rd day. (Another increase is not absolutely necessary. Who can and may be able to repeat with further repetitions.)
Reading tip:
The 30-day po challenge to save! (As a screenshot or for printing)
At this point there is an external content of Spotify, which is recommended by our editorial team. It complements the article and can be displayed and hidden with one click.
I agree that this external content is displayed. Personal data can be transmitted to the provider of the content and third -party services.
Already knew?
Depending on the PO shape, various exercises are particularly efficient to train targeted muscles and get a round Knackpo. Discover that now! Square, A- or V-shaped ... butt is not the same bottom!
© Istock
The best fitness exercises for your figure type
© Sports, Christina Mannherz
Fitness exercises for figure type apple, pear, pillar, hourglass
Now find out which figure you are.Type apple(Blue figure): Apple women have a soft, female and rounded shape, in which body fat can mostly accumulate in the area of the breast, abdomen, arms and the upper back. Women of this figure often have very nice legs and a small, firm and tight buttock.Type pear(Green figure): Compared to the apple type, the pear woman tends to use her fat predominantly in the area of hips, buttocks, thighs and the lower abdominal region. To do this, she has a solid upper body with delicate arms and hands as well as a flattering, long and narrow waist.Pillar(Red figure): Women with a classic column figure often have a very slim body. The figure is defined overall and muscular. This figure type, with a little body fat content, has a similar extent dimensions in the areas of hips, waist and chest. As a result, soft and round shapes can hardly be found in this just grown figure type. Column women have an enviable flat stomach and a beautiful, long back zone.Type hourglass(Yellow figure): hourglass women have a body with very female shapes. Your body fat is evenly distributed between the upper body, stomach, bottom and leg. They often have medium to large breasts and a full, well -shaped hip. The waist sits high, is slim and identifies the curves that make up this figure type.
The idea for this special figure-type workout comes from the Cologne fitness trainer Bernhard Koch (www.sportartverlag.de).
© Istock
There is the right training for every figure!
© Sports, Christina Mannherz
Fitness exercises for the apple: small circles
Training arms and shoulders, boosts fat burning
Goes dynamically on the spot. Lift the arms up to the shoulder height and stretch it on the side of the body. Now you draw small, tennis ball -sized circles forward with your poor. The shoulder remains deep despite the arm stretching.
2 x 1 Minute.
Of course, nutrition also plays a role on the way to the dream body. More muscles, less fat: that are! Of course you should never forget that oneIt is indispensable for our health!
Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which training form suits you best. Don't let others put you under pressure. Basically, however, the following applies: a active lifestyle with a balanced diet and a lot of movement is still the best way to stay fit permanently and to achieve or maintain a healthy weight. If it is difficult for you to achieve your ideal weight or if you suffer from health consequences of your overweight or below, please let yourself be supported by your doctor or nutritionist.
