Get toned abs and plump butt with this 15-minute workout

 Get toned abs and plump butt with this 15-minute workout

There is no shortage of training techniques to work your abs and gluteal muscles. Between stretching, plank exercises or squats, these are all movements that promise to refine the silhouette. However, the key is consistency. Indeed, a healthy diet and 15 minutes of exercise a day are all you need to get the shape you want.

In a world conducive to a sedentary lifestyle, it is easy to gain a few pounds and let yourself be overcome by laziness by putting off your slimming goal until the next day. Never mind, if your desire is to build muscle, get toned abs and rounded buttocks, know that the series of exercises that we show you in this article only requires 15 minutes of your time. It is also advisable to help you in parallel with a healthy and low-calorie diet.

7 daily exercises for toned abs and shapely buttocks

1. Crunch with the knees

To perform this movement, lie down on a mat then bend your knees 90 degrees while lifting your core. To do this, use the strength of your abdominals by holding the position for a few seconds. Then, gently lower your whole body and then stretch it out. Repeat 10 times. This exercise helps strengthen the muscles of the abdomen.

2. Swimming

For this exercise, you will lie on your stomach and then simultaneously lift your legs and arms up in the air. Then simulate a swimming movement. Repeat 20 times.

3. The bicycle

Lying on your back, place your hands behind your head and then slightly straighten your chest. Once done, wiggle your legs imagining you are pedaling. For this exercise, try to do as many reps as you can. In addition to losing calories and building the abdominals, this exercise helps strengthen the thighs and buttocks.

4. Squats

While standing, spread your feet shoulder width apart then bring your arms back in front of you, taking care to maintain an upright posture. Once in position, descend slowly and then stop when you have assumed the form of a supported chair. Stay in this position as much as you can before returning to the start position. Repeat 20 times. You can also try other variations of squats for shapely legs and a more plump glutes. This exercise allows you to strengthen the glutes for a plump buttocks.

5. The board

A classic exercise, the plank is one of the essential exercises. To do it, get into a push-up position, but this time, instead of supporting your weight with the palms of your hands, you will do it with your forearm. Then make sure to keep your back straight and stay in that position as much as possible.

6. The gluteal bridge

Lie on your back, arms at your sides then palms and soles of feet placed on the floor. Once in position, lift your hips, creating a straight line from the shoulders to the knees. Hold this position for a few seconds then return to the starting position. Repeat 15 times.

7. The buttocks rebound

For this exercise, get on all fours then raise the right leg, the soles of the feet pointed towards the ceiling and then lower the leg. Repeat the same exercise with the left leg. Repeat 10 times. For more targeted exercises, you can also turn to these 7 movements to tighten the inner thighs.

Other exercises to mark the abdominals

Reverse crunch: Not only is this exercise perfect for toning and tightening the abdominal area, it also improves posture while protecting the neck. To do this, start by lying on your back and then bring your knees up to your chest while leaning your chest forward.

The side plank: With the side plank you can strengthen your abdominal belt by adopting an optimal contraction of the body. This is a posture that has two notable advantages: a gain in balance and a sheathing of the belly for a silhouette more defined than ever. To do this, lie on your side and then elevate your body by leaning on your elbow. Your body should now make a straight line with the mat. Repeat the same exercise with the other side.

Beware of drastic diets

Many people would be ready to lose weight for a nice butt, even if it means altering their muscle mass. Indeed, if a person deprives himself for a long time, a domino effect will occur on the body which will begin to draw on muscle mass. As a result, while the person is going to lose weight, his muscles lose their firmness.

It is therefore advisable to prefer balanced diets rich in legumes, cereals and proteins. In addition to the above exercises and motivation, it will only be a matter of time before you achieve the waistline and buttocks of your dreams. For example, you can lose 3 pounds in 10 days with this balanced diet.