A flat stomach, firm thighs and a toned bum – who doesn’t want these? With the right training you can make a real difference. Targeted exercises and balanced nutrition can tone your body in the right places. Set aside some time to do these exercises over three training sessions a week. You will soon notice a difference. Don’t forget to warm up before the exercises and stretch afterwards.
A warm-up for your muscles
Warming up before you start your workout increases the blood flow to your muscles. This will help to avoid strains and injuries. Jogging or walking on the spot for five minutes is enough to warm up.
Warm-up exercise “Walking on the spot???. Stand upright, with feet hip width apart. Move loosely on the spot, rolling your foot from heel to toe. Swing your arms at the same time.
Are you warmed up now? Then you can start your workout. Spread a towel or mat on the floor before you start, as you will need this during the exercises.
Training your bum, legs and tum at home
For the strengthening exercises to be effective, you need to train for around 20 to 30 minutes, two or three times a week. Our exercises have been selected because they are easy to do at home. Exercise on a soft non-slip floor, e.g. a mat or carpet. Ideally, start by going through the exercises three times, repeating each exercise 5 to 10 times. If you can do these repetitions without a problem, you can gradually increase the number over time. Give yourself a break of around a minute in between each exercise cycle. Breathe calmly and evenly from the stomach while doing the exercises – breathe out when you tense your muscles and when relaxing.
Exercises for the upper abs – abdominal curls
Lie down with your back and head on a spread out towel. Now bend your knees. Push your neck, pelvis and lower back into the floor. Hold the towel with your hands at each corner behind your head. Point your elbows outwards.
Now slowly roll your upper body up until you have lifted your shoulder blades off the floor. Keep your eyes on the ceiling and spine in contact with the floor. You should be able to fit a fist in between your chin and ribcage. Hold the tension briefly and then slowly roll back to the initial position.
Exercise for the oblique abdominal muscles – crunches
Lie on your back and bend your knees. Lift your lower legs until they are parallel to the floor. Your pelvis and lower back should be touching the floor. Now place your hands under your neck. Point your elbows outwards.
Then move your left elbow towards your right knee and back without lifting your right shoulder. Keep your eyes on the ceiling and spine in contact with the floor. You should be able to fit a fist in between your chin and ribcage. Repeat the exercise on the other side.
Exercise for the lower abdominal muscles
Lie on your back. Your arms should be at your sides with palms down and close to the body. Now stretch both legs straight up towards the ceiling.
Lift the pelvis up a few centimetres and hold this position briefly. Slowly lower your pelvis.
Exercise: knee lifts for your bum and thighs
Position yourself on all fours. Your hands and knees should be touching the floor.
Now lift your left knee until your thigh is approximately parallel to the floor. Your lower leg should be pointing directly upwards towards the ceiling. Hold the tension briefly and then slowly lower your leg back to the floor. Repeat the exercise on the other side.
Exercise: heel press for your bum and thighs
Lie on your stomach, bring your arms forward and rest your forehead on your hands. Your toes should be touching the floor.
Now lift both legs stretched away from your body, but no higher than 5 cm. At the same time, push your heels together. Hold the tension briefly and then slowly lower your legs back down to the floor.
Stretch and relax after exercising
Sit on the mat and hold your bent legs with your arms. Pull your knees towards your chest, rounding your back at the same time. Now lean back and rock backwards and forwards on your back for as long as you want. This will stretch the muscles and relax your whole body.