https://www.highcpmrevenuenetwork.com/pffry9mi?key=68492214ea2a922cb73a1e3a7ddee06a GET FIT WITH A 45-MINUTE NO-EQUIPMENT ABS AND BUBBLE BUTT WORKOUT https://www.highcpmrevenuenetwork.com/pffry9mi?key=68492214ea2a922cb73a1e3a7ddee06a

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GET FIT WITH A 45-MINUTE NO-EQUIPMENT ABS AND BUBBLE BUTT WORKOUT

Sam's Store April 01, 2023

 GET FIT WITH A 45-MINUTE NO-EQUIPMENT ABS AND BUBBLE BUTT WORKOUT


Get fit with a 45-minute no-equipment abs & bubble butt workout on the off chance that you're searching for a fast and compelling exercise to focus on your abs and glutes, you're perfectly located! This 45-minute abs and air pocket butt exercise requires no gear and should be possible anyplace, making it ideal for occupied timetables or people who like to practice at home.

Warm-up

Before beginning any exercise, it means a lot to heat your muscles to forestall injury. For this exercise, we suggest a fast 5-minute warm-up comprising jumping jacks, high knees, butt kicks, and leg swings.




 The Exercise

This exercise comprises three circuits, each focusing on various regions of your abs and glutes. Complete each practice in each circuit for 30 seconds, then, at that point, require a 30-second break before continuing toward the following activity.

 

Circuit 1: Abs

 Bicycle Crunches

Lie on your back with your hands behind your head and your legs in a tabletop position. Alternate bringing your right elbow to your left knee and your left elbow to your right knee, while simultaneously straightening the other leg. Repeat for 30 seconds.




Russian Twists

Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your tailbone. Hold your hands together and twist your torso to the right, touching your hands to the ground. Twist to the left and touch the ground on the other side. Repeat for 30 seconds.

 


Plank Jacks

Start in a high plank position with your hands directly under your shoulders and your feet together. Jump your feet out to a wider stance, then jump them back together. Repeat for 30 seconds.

 


Mountain Climbers

Start in a high plank position with your hands directly under your shoulders and your feet together. Bring your right knee towards your chest, then switch and bring your left knee towards your chest. Repeat for 30 seconds.

 


Circuit 2: Glutes

Squats

Stand with your feet shoulder-width apart and your toes pointing forward. Sit back and down as if you were sitting in a chair, making sure to keep your knees behind your toes. Push through your heels to stand back up. Repeat for 30 seconds.



Lunges

Stand with your feet hip-width apart. Step forward with your right foot and lower your body down, keeping your left foot in place. Push back up to standing and repeat on the other side. Alternate legs for 30 seconds.


 

Donkey Kicks

Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Kick your right leg back and up towards the ceiling, keeping your foot flexed. Lower back down and repeat on the other side. Alternate legs for 30 seconds.



Glute Bridges

Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 30 seconds.



Circuit 3: Abs

Spiderman Planks

Start in a high plank position with your hands directly under your shoulders and your feet together. Bring your right knee towards your right elbow, then switch and bring your left knee towards your left elbow. Repeat for 30 seconds. 




Reverse Crunches

Lie on your back with your knees bent and your feet flat on the ground. Lift your legs up towards the ceiling and cross your ankles. Use your lower abs to lift your hips off the ground, then lower back down. Repeat for 30 seconds.



Side Planks

Start in a high plank position, and then rotate your body to the side, balancing on one hand and the side of your foot. Lift your hips up.





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