- 1 Considerations
- 2 Complete 3 series of the following.
- 2.1 Glute Kick-Backs – 3 sets of 15 (each leg)
- 2.2 Glute Bridge – 3 sets of 20
- 2.3 Pulse Crunch – 45 seconds
- 2.4 C-Crunches – 3 series of 25
- 2.5 Side leg lifts – 3 sets of 25 each leg
- 2.6 Leg lift of the inner thigh – 3 sets of 25 each leg
- 2.7 Plank: wait 60 seconds
- 2.8 Side table: hold 30 seconds on each side
- 2.9 Supermans – 3 series of 15
- 2.10 Bike – 3 sets of 20 each side
Serena Pomarev said that you do not always need a gym or the latest equipment to have an effective workout or to have awesome abs, glute and thigh.
I started doing bodyweight workouts when I was traveling; I did not have access to a gym most of the time, but I wanted to keep in shape and continue to strengthen myself.
I explored different workouts, trying to target different muscle groups using only one mat.
This opened an entirely new window of opportunity for me, and now I love adding bodyweight exercises to my exercise regimen.
In addition to the convenience of being able to do bodyweight workouts anywhere, there are many additional benefits:
(1) Helps build and maintain lean muscle mass,
(2) Increased strength and flexibility,
(3) Increase the metabolic rate at rest,
(4) Helps with the prevention and recovery of injuries
(5) Reduces joint and bone pain and
(6) Helps to develop a strong metabolism.
Bodyweight exercises allow you to focus on how your body is performing the exercise and focus on the proper form and have a great Abs, Glute and Thigh Workout.
In addition, you can challenge yourself to drill down on the exercises, interact with the stabilizing muscles or maintain the exercise longer to increase strength.
It also gives you the opportunity to focus on certain areas in which you feel you need toning or greater strength, especially smaller muscle groups that often overlook weight-training exercises, such as the gluteus minimus / medio, the lower part of the back, hip abductors, inner thighs, etc.
Here is an effective bodyweight training that targets your abs, glutes, and thighs.
Complete 3 series of the following.
If you want a little more resistance, you can always add a mini-band or band / resistance tube for training.
Glute Kick-Backs – 3 sets of 15 (each leg)
Start kneeling on the floor with your arms extended in front of you. Your hands should be at arm’s length from the shoulders.
Lift the right leg until your hamstrings are in line with your back. Contract the buttocks while lifting the leg and concentrate on maintaining contraction throughout the exercise. Lower the leg and place the knee on the floor. Complete the same for your left leg.
Glute Bridge – 3 sets of 20
Lie on your back with knees bent and feet flat on the floor. Place the arms at the sides with the palms towards the ground, these will act as stability.
Raise the hips off the ground forming a line with your knees, hips, and shoulders.
Concentrate on contracting the gluteal muscles while lifting the hips. Hold the bridge position for 3 seconds and then lower your body back to the ground.
Pulse Crunch – 45 seconds
Lie on your back with knees bent and feet flat on the floor. Lift your arms slightly off the ground.
Lift your back by detaching yourself from the ground making sure you contract your core, using the muscles of your stomach to keep your back off the ground.
Lift your body a little higher, squeezing the core muscles as you lift. Return to your original position without letting your back touch the ground. Continue pressing for 45 seconds.
C-Crunches – 3 series of 25
Lie on your back with knees bent and feet flat on the floor. Lift your feet off the floor keeping your knees bent at a 90-degree angle.
Lift your back from the ground, contracting your core to lift your body. Bring your elbows to touch your knees. Extend your body to the initial position and perform the action again.
Side leg lifts – 3 sets of 25 each leg
Lie on one side of your body using your arm closest to the floor as stability. You can also extend your right arm over your head and shoulders if it is more comfortable.
Your legs should be extended so that your body makes a straight line and is stacked on top of each other. Slowly, raise the upper part of your leg as much as possible, applying the glutes and quadriceps to perform the movement.
Leg lift of the inner thigh – 3 sets of 25 each leg
Lie on one side with your upper leg bent over your lower leg bent at a 90 degree angle.
Position your hip so your pelvis is level. Your waist should be separated a little from the floor.
Lift the lower leg keeping the leg as straight as possible. Lower the leg down without touching the floor. Continue doing the exercise on the other side.
Plank: wait 60 seconds
Place your hands directly below the shoulders, slightly wider than the width of the shoulders.
Nail your toes on the floor and squeeze your glutes and your center to stabilize your body.
Neutralize your neck and spine but have a point of concentration on the floor, creating a line from your head to your ankles. Hold the position while maintaining control over your form.
Side table: hold 30 seconds on each side
Start on your side with your feet together and a bent forearm providing stability directly under your shoulder.
Contract your core muscles and lift the hips off the floor, forming a line from the head to the feet.
Concentrate on keeping the line straight as possible while doing this exercise.
Supermans – 3 series of 15
Start by lying on your stomach with your arm on your head and your legs stretched out.
At the same time, raise your arms, chest, and legs off the floor by squeezing the lower back and gluteal muscles to perform the movement.
Hold for 2 seconds and release. Repeat this movement
Bike – 3 sets of 20 each side
Lying on the floor with your lower back pressed to the floor with your hands behind your head.
Bend one of your legs, bringing your knee to your chest. While doing this movement, move your opposite arm so that your elbow almost touches your knee.
Extend the bent leg outwards and change sides, completing the same movement but with the other leg / arm.