Do you want to tone your belly but also strengthen your buttocks? Did you know that there are exercises that allow you to do both at the same time? Discover 4 Abs and Booty Workouts that will allow you to reshape your body if you practice them at home for just a few minutes a day.
Abs and Booty Workouts, Is it Possible?
In previous articles we had offered you a multitude of abs exercises, drawn from various methods to not only build the stomach, but also exercises to strengthen the glutes which will give a round and firm booty. These abs and booty workouts have targeted movements to workout the back of the buttocks as well as the small and medium buttocks.
Today I will show you a bunch of 2 in 1 exercises, which will allow you to work on your abdominal muscles and buttocks muscles (the gluteus maximus, gluteus medius, and gluteus minimus). Performed in the form of circuit training 3 to 4 times a week, these movements will allow you to obtain a firm stomach and muscular buttocks in just a few weeks.
Classic Gluteal Abs And Booty Workout: Hip Thrust.
This movement, also known as hip thrust , is particularly suitable for beginners. It helps to build the glutes as well as the rectus abdominis and transverse abdominis. This exercise also helps strengthen your back and your booty.
Lying on your back, legs bent (even more than in the illustration), feet shoulder-width apart, lift your pelvis up until you obtain an aligned “thigh-pelvis-trunk” segment, then tighten your buttocks and abdominals. Hold the position for a few seconds then repeat. On the breathing side, remember to breathe out during the contraction and to inhale during the release.
Perform this exercise twenty times, without hesitating to lengthen the contraction time of the abs and glutes for better efficiency.
Buttock Abdominal Exercise With Elastic Bands
This movement is slightly more difficult than the previous exercise, because it solicits the abdominals in continuous contraction. In terms of the buttocks, the work will be more focused on the gluteus medius and gluteus minimus.
Lying on your side, hook your elastic band to both feet, then position your legs vertically and straight. Then contract your abdominals by tucking your stomach inward and lift your shoulders, then spread your legs until the elastic is tight. Abs still contracted, make small lateral movements with your legs in order to solicit your gluteus medius and gluteus minimus. Above all, do not block your breathing, remember to inhale and exhale deeply.
Perform this exercise until your abs and glutes start to heat up seriously, and then relax.
Relatively easier that the first two moves, this movement already requires a certain level of balance. Through it, you will focus on the abs, all gluteus, and the thighs.
From the starting position on all fours, hands in line with the shoulders and knees in line with the pelvis, start by lifting your knees slightly off the ground. In this position, you work your abs straight and booty.
From this position your knees will not touch the floor throughout the exercise. Perform alternately backward leg extensions to strengthen your buttocks, without raising the leg too high so as not to create a lumbar arch. Breathe out when you straighten your leg and inhale when you fold it back.
Perform 5 to 10 repetitions on each side, taking the time to perform each movement. Your body must remain unmoved , only the legs are in motion.
Lateral Gluteal Abs Exercise
This movement offers the particularity of strengthening both the oblique abdominals, the small and the medium glutes. It is thus very complementary to the previous gluteal abs exercise and allows you to increase the size of your booty.
Resting on the elbow and knee (elbow in line with the shoulder and bent legs), keep the pelvis high by contracting your abs obliquely throughout the exercise. For the glutes, straighten the top leg and perform small kicks from the top to the bottom. Above all, do not block your breathing, remember to inhale and exhale deeply.
Perform this exercise until your abs and glutes start to heat up, and then relax.