30 Day Butt and Gut Challenge

If you want to get in shape, but also tighten your stomach and butt, these are the best exercises for you, this training is designed to help you shape your butt and stomach. The stomach is probably one of the most difficult parts when it comes to losing weight. We all dream of a flat and taut stomach, but we all hate to do hard stomach exercises.

We know that fat in the stomach is the most developed fat accumulation around the abdominal region and we know that this is dangerous to health, because it can cause many internal problems. And the most common problems people with fat in the stomach are high cholesterol, heart attack, hypertension, diabetes and many others.

Formulation of abdominal muscles for many is the most difficult challenge, but with adequate nutrition and exercise of abdominal muscles will not be a problem. No matter how much you exercise on this muscle group, if you do not pay attention to the diet, the chances of success are very small.

CRUNCHES:

So, nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. That way it’s time that you start performing this exercise because the crunch is a great base to this abs fitness circuit!

Lie flat on your back, then place your hands at the side of your head or flat beside you and don’t pull on your head or neck. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch and hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

SQUATS:

Stand with your head facing forward and your chest held up and out, then place your feet shoulder-width apart or slightly wider, extend your hands straight out in front of you to help keep your balance and you can also bend the elbows or clasp the fingers.

Then sit back and down like you’re sitting into an imaginary chair, keep your head facing forward as your upper body bends forward a bit, rather than allowing your back to round, let your lower back arch slightly as you descend.

Then lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles and press your weight back into your heels, keep your body tight, and push through your heels to bring yourself back to the starting position.

LUNGЕЅ:

Bеgin bу standing up straight with уоur shoulders back and rеlаxеd and kеер your gаzе fасing forward and remember to engage уоur соrе. Then step forward with your right lеg lowering уоur hips until both knees аrе bent аt about a 90-degree angle and mаkе ѕurе уоur front knee is direct аbоvе your ankle, nоt pushed out tоо far, and mаkе ѕurе уоur left knee doesn’t tоuсh the flооr.
Maintain your bаlаnсе bу keeping the weight in уоur hееlѕ аѕ уоu push bасk uр tо the starting position and repeat fоr 6 ѕеtѕ оf 20 reps, switching legs between sets.

SIDE PLANK:

Lie on your side and place your lower forearm on the ground and make sure your elbow is below your shoulder. Then either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).

Lift your hips up to get into the side plank position and brace your core muscles and keep your spine and neck in a neutral position. Then from the side plank position, tighten your outer thigh and glutes, raising your upper leg into the air and hold for 2-3 seconds.

Return your leg to its initial position, this is one rep. and then repeat on the other side.

Source: Female Fit Body