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Get In Shape With The Belly, Butt, And Thighs Workout

butt exercises1

Exercise | August 20, 2013 | By

Many women dream about having a great butt, but in the interest of proportions, this would mean that they would have to shape up their belly and thighs as well. Some people might think that this would require hours of work in the gym with personal trainers, but this is actually not the case. In fact, you can do most of the exercises that would trim these areas down in the comfort of your own home, and with minimal gym equipment required. This is the belly, butt, and thighs workout, and it only takes about fifteen minutes a day to do.

What You’ll Need

In order to do these exercises, you’ll need an exercise ball and some resistance bands.

You’ll also need to have some adequate space to perform the routines, as you would not want to hit objects in your room and possibly break them while working out. Perform each exercise for about three sets of twelve repetitions each, and repeat the program for three to four times each week.

Abs

Crunches are still the best routines when it comes to exercises for the abs. Lie flat on the floor and rest the back of your feet against the ball. Do regular crunches as well as oblique crunches to really attack those abs muscles. Remember to exhale as you lift yourself up and inhale as you go down. Do each rep slowly and deliberately in order to really feel the burn.

The plank is also a good exercise for the entire core. Start from a kneeling position with your elbow and arms on the exercise ball. Slowly push yourself up with your abs and straighten your legs while keeping your back straight. You will now be at a forty-five degree angle with your abs muscles tightened. Try to hold this position for thirty seconds to one minute and repeat three times.

Thighs

There are several areas to be considered when it comes to thighs – the front, back, and sides. Each will require different routines for overall toning. For the back thighs, you can perform Thigh Blasters. Start off by sitting on the exercise ball with resistance bands running under your feet and ending in both hands. In one motion, slide down the ball until your lower back touches it by straightening your legs. You will feel the resistance at the back of your thighs, with the resistance bands adding more difficulty. Roll forward again to get back to the starting position.

For the front thighs, workouts are as simple as sitting on an exercise ball and lifting your leg as far as you can without bending your leg at the pelvis and keeping a straight back. Hold for thirty seconds at a time and repeat three times. For the side thighs, place the band under both feet, and hold the ends of the rope with one hand. You can work out your thighs by pulling at the band with your foot and feeling the resistance. Pulling inwards will work on your inner thighs while pulling outwards will work on your outer thighs.

Butt

Start with a kneeling position with your elbows on the ball. Slowly raise your leg backwards while squeezing your butt. Don’t forget to work out each leg. Not only will this firm and lift your butt, but this will also help improve your back thighs. Don’t forget to maintain proper form all throughout the routine.

Warnings

Always maintain proper form when performing these exercises. Never overdo it, and do not train while injured. Also, consult your doctor if you have any underlying injuries or if you are suffering from certain problems such as high blood pressure, diabetes, or are pregnant.