4 Exercises To Tone And Tighten Your Abs And Butt. by Viola Neziri - Musely
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4 Exercises To Tone And Tighten Your Abs And Butt.

posted in Health & Fitness
  • 1. Bridge & Pike
    Lie back on the floor with your right knee bent and heel on the floor, and the left leg extended straight out. Raise your hips and back until your body is in a bridge position and your left leg is extended straight out from your hips. Lower your hips back down to the floor, but keep your left leg lifted. Crunch your abs, and raise your upper body and left leg 45 degrees off the floor so your body makes a "V" shape. Extend your arms so they're parallel to your left leg, and touch your toes. Lower your chest back down with your arms above your head, but keep your leg off the gro

  • 2. Donkey Side Kick
    Begin in a tabletop position, but lift your knees a few inches off the ground and balance your weight on your hands and your toes. With your right foot flexed and leg still bent, raise your right leg out to the side until your inner thigh is parallel with the ground. Extend your right leg out and kick before returning to the starting position. Repeat this 10 times on the right side and then switch to the left leg without touching your knees to the ground in between. Complete three sets of these.

  • 3. Serious Supermans
    Lie on your stomach with your legs straight behind you, arms stretched out in front of you, and chest off the ground. Lift your chest and legs as high off the ground as you can. Cross your ankles and pull your feet toward the ceiling while squeezing your glutes. Bend your arms and reach your elbows back as far as you can. Extend back out to the starting position to complete the rep. Repeat this 10-15 times. Complete three sets of these.

  • 4. Funky Chicken
    Start standing with your feet wider than hip-width apart and hands behind your head. Make sure your feet are slightly turned out and complete one squat. Return to standing position but shift your weight to your left leg and raise your right leg to the side. Touch your right knee to your right elbow for a side crunch and return to starting position with control. Repeat this 10 times on the right side before switching to the left. Do three sets of these.

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