You may want to work on your butt and abs before swimsuit shopping season, but you don’t have a gym membership or any of those fancy pieces of exercise equipment. Have no fear. Your butt and abdominal muscles don’t require any special equipment for a targeted workout. All you need is the motivation and the time to work in the exercises.
Begin with a 10-minute walk to loosen your muscles and prepare for exercise. This warms up your body and reduces the risk of injury.
Perform the bird-dog exercise, which targets both the abdominals and the butt. Position yourself on the floor on all fours. Place your knees directly under your hips and your hands directly beneath your shoulders with your fingers pointing forward. As you exhale, slowly raise your right leg until it extends backward and is parallel with the floor. At the same time, raise your left arm forward, horizontally. From a side view, your left arm and right leg should form a straight line. Inhale as you slowly return to the starting position. Repeat the steps with the opposite arm and leg to complete one repetition. Perform eight to 12 reps.
Turn yourself into Frankenstein, or at least perform the Frankenstein exercise that targets both the abs and butt. Stand with your feet hip-width apart and your arms at your sides. Exhale as you lift your left knee toward your chest as high as you can go. Slowly rotate your left leg so the left knee crosses over the right. Your right leg and hip remain stable and do not rotate. Your left knee should now be about even with your right hip. As you inhale, slowly rotate back to the left side and return to the starting position. Repeat the steps with your right leg. This counts as one repetition. Repeat for five to 10 repetitions.
Perform the side plank with bent knees. This exercise targets both the abs and butt. Lie on the floor on your left side with your legs stacked and knees bent. Support your upper body by bending your left arm and resting your forearm on the floor with your elbow directly underneath your shoulder. As you exhale, slowly lift your hips and upper thighs. Keep your knees and lower legs on the floor. Hold for five seconds. As you inhale, slowly lower your body to the starting position. Repeat for eight to 12 repetitions before switching to the right side and repeating the steps. Increase the hold time to make the exercise more challenging.
- Don't get discouraged if you can't perform the recommended number of repetitions to start. Do as many as you can at the beginning, then add more reps gradually as your muscles gain strength.
- Consult a physician before starting a new workout program to address any possible medical concerns.
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