If you want to shape your abdominal area, buttocks, and thighs without stressing the joints, you should stop doing squats and focus on the moves we’ve prepared for you. For optimal results, do the workout routine 4 to 5 times per week and do 10 controlled repetitions of each movement. If you want faster results, do 2 sets of each exercise and do at least half an hour cardio daily.
The Workout Routine for Buttocks
Lie on the back with the buttocks against a wall and the arms at the sides. Next, bend the knees and place the feet 3 to 4 feet up the wall. Raise the lower and middle back off the floor and make sure the shoulder blades are on the ground. Inhale and exhale deeply and gradually return to the primary position.
If you want to make the exercise more demanding, cross the right ankle over the left knee so that the left foot is the only one on the wall.
To make the exercise easier, don’t use the wall but keep the feet flat on the floor as you lift into a bridge.
Lie on the floor on the back, with the legs against the wall, and the bottoms of the feet facing the ceiling. Slowly, lower the left leg down the wall like a clock toward 9 and then return to the starting position. Repeat the same with the other leg, but sweep toward 3 o’clock. Alternate the legs until you complete all repetitions.
To make the exercise more demanding, wrap an elastic band around the left foot and hold both ends at the right hip for additional resistance as you sweep the left foot down the wall. Repeat as needed and then do the same with other leg.
To make the exercise less demanding, move the buttocks 3 to 6 inches away from the wall.
Lie on the floor with the heels against the wall and make sure the legs are straight. Reach the right hand toward the left foot and allow your right shoulder to rise off the floor. Go back to the primary position and do the same with the left hand and right foot.
To make the exercise more demanding, do it with the feet stacked toe to heel.
To make the exercise easier, reach toward the knee.
Place the buttocks close to the wall with the knees bent and the feet on the wall. Raise the hips and put the elbows on the floor, the hands on the hips, in order to support the lower body. Walk the feet up the wall so that the legs are straight. Then, lower the left leg toward the head and make sure both legs are straight. Go back to the primary position and do the same with the right leg.
To make the exercise more demanding, pause and pulse 2 or 3 times as you lower the leg and move it up and down an inch or two before you put it back to the wall.
To make the exercise less demanding, begin with the hips placed 3 to 6 inches away from the wall.
Lie on the back with the buttocks against the wall. The knees need to be bent and the feet placed 3 to 4 feet up the wall. Raise the buttocks from the floor. Cross the right ankle over the left knee and without moving the rest of the body, pulse the knee towards the wall 20 times. Then, lower the body and repeat the same on the left side.
To make the exercise more demanding, lift and lower the hips several inches, with each repetition, as you press the knee.
To make the exercise easier, do the movement with the buttocks on the floor.
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