Has summer arrived, and you want to show off a statuesque body? To achieve this, you must consider several factors, including diet and physical exercise. Everyone dreams of showing off a flat abdomen and firm buttocks when the summer season arrives. If you want to catch all eyes this vacation, we leave some key exercises in this article to help you get a firm abdomen and buttocks this summer. Remember that to achieve this requires dedication and perseverance. Stay until the end and discover which of our products are crucial to achieving your dream body this summer.
Best exercises to tone the abdomen
The abdomen is the area of the body that takes the most work in a weight loss process. Poor diet and a sedentary lifestyle cause more fat to accumulate in this area. If you want to tone your abdomen, we recommend these exercises:
Abdominal plank:
This type of anaerobic exercise is one of the most recommended to strengthen the abdomen. The correct way to do planks is to keep your body straight and aligned by resting your hands or forearms and the balls of your feet on the floor. You must contract your abdomen and hold your breath for at least 30 seconds. You can alternate making lateral movements with your hips and raising your legs and arms.
Abdominal crunch:
Another of the favorites to work the abs is the crunch. The correct way to do it is to lie on the floor with your legs bent to gradually raise your back, exerting all the pressure on your abdomen. The hands should go behind the head. Every time you raise your trunk, ensure you don’t lift your lower back off the ground and contract your abdomen as you exhale, then slowly lower yourself as you inhale. You can repeat it up to 15 times to make it more effective.
Mountain climber:
Climbers are one of the essential exercises to get a flat stomach this summer. This exercise combines cardiovascular and abdominal work so you lose fat fast. The correct way to do climbers is to rest your hands and toes on the floor in a high plank position with straight arms. A straight line should be formed with the body from the shoulders to the ankles. Once in place, you must lift one foot off the ground and bring the knee towards the chest, always with the body straight. Then return to the starting position and repeat the exercise alternating legs. You can do it for at least 30 seconds.
Best exercises for firm buttocks
Firm buttocks will remove any complex you feel when wearing a bathing suit. Now that you know the essential exercises to work the abs, we will recommend which are the best to perform the buttocks. So there are no excuses to show off a firm abdomen and buttocks this summer.
Squats:
The popular squats are the ideal exercise to tone the lower body since their primary function is strengthening all the thigh, hip, and buttocks muscles. The correct way to perform this exercise is to stand up, looking straight ahead, feet shoulder-width apart. The body must be lowered with the buttocks flexing the knees and hips. Lowering the thighs should be parallel to the floor and then slowly rise again. You should keep your back straight and your abdomen contracted. You can do at least 15 repetitions and add weight if you want.
Bridge:
This exercise is essential to achieve firm buttocks this summer. In addition to working the buttocks, it also strengthens the back of the legs and the core muscles. It is an easy-to-execute exercise that consists of lying on the floor on your back, keeping your knees bent and your feet flat on the floor. Once in the correct position, the hip is raised to form a straight line with the trunk and legs, constantly contracting the abdomen and buttocks. You can do about 15 reps and variations, like raising one leg or adding weight on the hip.
Bulgarian squats:
Do you want substantial buttocks this summer? Here we leave you another exercise that will help you achieve it effectively, in addition to helping you burn fat. The correct way to perform the Bulgarian squat is to stand with your back leg raised on a bench or surface for support. Keep your back straight, shoulders back, and chest up. Once in position, we descend to the ground flexing the knee, hip, and ankle with the other leg that is not supported.
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You already know the best exercises you can do from home or the gym to get a firm abdomen and buttocks this summer. Repeat these exercises at least thrice a week and combine them with other physical activities such as running, walking, or jumping rope to see better results.