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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