Exercise is one of the most effective ways to tighten your abdomen and lift your butt. However, not everyone has time to go to the gym to train. Of course, there are some exercises that are suitable for training at home. Therefore, if you don’t have time to go to the gym, you can choose a suitable Exercises to train at home. So, what are some at-home abdominal and butt lift exercises? Let’s take a look below!
Half Squat
Stand with your feet about one foot apart; put your hands on On the thighs, butt slowly lowers, as if you are going to sit on a chair; maintain this position for about 10 seconds, and then slowly return to the original position. Repeat 5 times.
Lift your kneeling legs
Land your forearms and knees on the ground; straighten your calves back along the ground, making an angle of 90° with the thighs, tighten your abdomen and buttocks; lift one leg and extend it Straight and parallel to the ground; then bend your knees, lift your feet up and raise your calves, then straighten your legs and lower them to return to the original position. Repeat 15 times, then switch legs.
Kneel down
Lie down in a kneeling position, with your elbows and knees on the ground. The distance between your arms and thighs should not be too close or too far, and should be parallel; count with At the speed of ten, bring your right knee closer to your chest, then raise it back and upward, and stay at the highest point for 5 seconds; lower your right leg slowly for a count of five. Do at least 6 leg raises before switching legs. Pay attention to the balance of the body and do not bend your elbows.
Flip style
Choose a lying position on the left side, continue to pillow your left hand under your head, and place your right hand on your chest; keep your upper body straight, and your lower body’s knees slightly bent; move your right foot as far as possible Stretch backward at a 45° angle and keep other parts as still as possible for 5 seconds; after returning to the original position, switch to the right side and do it again.
Cycling
Lie on the ground with your head in your hands. Bend your left knee close to your chest, bring your right elbow to your left knee, and lift your right shoulder. Change it againside, that is, the left elbow is close to the right knee. This is done alternately. ,
Captain's chair movement
Stand in the middle of this kind of seat, hold the armrests with both hands, and lean against the "back" of the chair. Then slowly squat down until you feel like you are sitting on a chair. The key is to keep the waist strong and the position of the feet not to move, so that the thighs are stressed.
Flexion Exercises on an Exercise Ball
Lie on an exercise ball with your lower back touching the ball. Cross your hands in front of your chest or hold your head. Use your waist to lift your upper body off the ball, and try your best to keep the balance on the medicine ball. Lie down again and repeat sit-ups on the ball. This exercise is very effective for abdominal exercise.
Lie on your back and raise your hips
Lie flat on your back, put your feet on the ground and bend your knees. Use your buttocks to slowly lift your pelvis and lower it until your pelvis and spine are in a straight line. Repeat 20 times, stop when you feel your buttocks are slightly sore.