A flat stomach, slim and defined legs and a firm bottom – that’s what most women want. Unfortunately, these three parts of the body are among the most common problem areas and no matter how hard we try, sometimes nothing happens. If you want to lose a few pounds and tone your body, you should not spend several hours on the treadmill or elliptical machine. A short one20 minute workout at homeis actually much more effective for building muscle and losing fat than endurance training. We'll tell you in our article which are the best exercises for a good and strenuous stomach, legs and bottom workout!
The most beautiful thing about a bellyBeine Po Workoutis that you don't need an expensive gym membership. You can do many of the exercises with your own body weight in the living room. But in order to train effectively, you should continually give your muscles new stimuli over time. Get additional weight, such as dumbbells or kettlebells, or increase the number of repetitions to increase intensity. Another very good alternative are mini fitness bands.
To train your stomach, legs and bottom, you should not only know the right exercises, but also combine them in an effective training plan. Due to the different variations, the workout is suitable for both beginners and advanced users. It is important to ensure variety and to redesign the training plan every 5-6 weeks. We recommend that you choose 6 to 7 of the following exercises and create your own stomach, legs and bottom workout. Do 3 sets of each exercise for about 15 to 20 reps, resting for 30 seconds between exercises. Repeat the entire circuit a total of 3 times. For quick results, it is advisable to carry out the training plan 3 to 4 times a week.
- Warm up –The warm-up phase should not be missing from any training session. It prepares the body for the upcoming stress and ensures that possible injuries are prevented. Do bodyweight squats, running in place, jumping jacks, or similar exercises for about 5 minutes and then you're good to go!
Exercises for toned legs and a firm bottom
- Squat with side leg raise –When it comes to effective exercises for the leg and buttocks muscles, the squat is the classic.The numerous variantstarget different muscle groups. For the side leg raise variation, the movement sequence is the same as for the normal squat. So squat as deeply as possible and as you push your body upwards - alternately lift your right and left legs off the floor to the side. It becomes even more strenuous if you jump up once after each repetition or do the exercise with a resistance band around your knees.
- Goblet squat exerciseis a slightly more strenuous variation of the squat and will require additional weight. Whether it's water bottles, dumbbells or kettlebells - it's entirely up to you. Now hold the weight in front of your chest, place your feet hip-width apart and squat down.
- Walking with fitness bandstrains the leg and abdominal muscles at the same time and is therefore ideal for an effective stomach, legs and bottom workout. Our version requires a mini fitness band, but if you don't have one at home, it's not a problem. Place the resistance band directly under your knees and squat slightly with your feet slightly wider than shoulder width. Tense your stomach, keep your back straight and then take 10 steps, first to the right and then 10 more to the left.
- Donkey Kicksor also known as “donkey kicks”, train the gluteal muscles in isolation and are therefore one of the most effective abdominal, leg butt exercises. Get into the classic all-fours stance and make sure that your knees and hands form a 90 degree angle to the floor. To prevent injuries, you should ensure clean and correct technique. The back remains straight and the legs are not extended, but remain slightly bent at all times. Now step one leg back and lift it until it forms a straight line with your back. Perform 15 reps and repeat with the other leg.
Most leg exercises work multiple muscle groups at the same time
- The bridgeIt looks pretty simple, but it's also one of the bestBodyweight exercisesfor your stomach legs butt workout. Lie on your back on an exercise mat and keep your legs stretched out next to each other. Bend your knees slightly and from this position lift your bottom up until your legs and stomach form a straight line. Hold for a few seconds and tense your bottom strongly. Return to the starting position and do 15 to 20 repetitions. To make the exercise a little more strenuous, you can perform one-legged bridge by placing one leg over the other. Another popular variant is the so-called “marching bridge”. Perform it the same as the single-leg bridge, but switch sides with each repetition without lowering your body to the floor.
- Reverse lungesare an absolute must for anyone who wants to define and strengthen their bottom. To additionally train the inner thighs, you can do the exercise with a resistance band directly over your knees. Place your feet hip-width apart, tense your stomach and keep your back straight. Then take a step backwards with one leg until your front knee forms a 90 degree angle to the floor. Return to starting position and repeat with the other leg. Do 15 reps per side.
- Single leg deadliftpromotes some stability and is therefore more suitable for advanced users. Since correct execution is of great importance here, we recommend that you carry out the exercise slowly and with concentration. Place your feet hip-width apart and bend one leg slightly and lift it backwards. Now lower your upper body downwards, making sure that your back remains straight. For more support, you could initially hold onto a wall or chair.
- WandsitzNot only trains the leg muscles, but also targets the butt and stomach. Lean against a wall and lower yourself until your legs and torso form a 90-degree angle. Now hold the position for about 1 minute. To increase the difficulty, try lifting one leg and extending it forward or place a resistance band around your knees.
Abdominal legs butt workout – incorporate the following abdominal exercises into your training routine
- Classic sit ups– Classic crunches and sit-ups are undoubtedly the most famous exercises for a flat stomach that everyone should know. They also serve as a basis for other abdominal exercises. Lie on your back and bend your legs slightly. Then slowly push your upper body up and then lower it again. Make sure that your legs and back remain on the mat.
- Bicycle Crunchesprimarily promote the lower and side abdominal muscles. Lie down on a mat and lift your legs off the floor. Place your arms behind your head and slowly lift your upper body upwards. Then pull your left elbow towards your right knee and vice versa - this counts as one repetition. Do 15 reps per side.
- Alternating leg raisesis an excellent exercise to strengthen the lower abdominal muscles. Although it seems pretty simple at first glance, it is not. In order for the exercise to be effective and to prevent possible injuries to the back area, you should ensure that your back remains firmly on the floor and does not form a hollow back. Lie on an exercise mat and stretch your legs. Place your palms under your bottom and then alternately lift your legs vertically upwards. Lower your legs as far as you can and hold the position for 3-4 seconds before raising them again.
- Russian Twistis another very effective exercise that is ideal for the stomach, legs and bottom workout. Whether you do it with your own weight or with a dumbbell is up to you. Sit on the exercise mat and bend your knees slightly. Then turn your upper body alternately to the right and left. You can build up even more tension in your stomach if you lift your legs a few centimeters off the floor.
- The scissorsfor a toned stomach and toned bottom. The exercise is quite strenuous, but incredibly effective. To do this, lie on the training mat and lift your legs straight off the floor. Now cross your legs over one another, making sure that they remain stretched out the entire time and that your back does not form a hollow back.
- Side Plank with Leg Raises –There is hardly any other exercise that trains as many muscle groups at the same time as thisShelf Variants. Start with a high side plank, keeping the body in a straight line. Slowly raise the top leg as high as possible and lower it again. Do 15 reps per side.
