These exercises are designed to tone your abs, increase the volume of your buttocks and slim your thighs. These three areas are very different, firstly there is the abdomen that we are going to work on with strength and flexibility exercises.
You need to know that if you want to improve the results of this routine is necessary to be performed with intensity and if you want you can add weight to make a greater muscular effort.
Furthermore, the gluteus, which will work with strength, coordination and endurance exercises. This will be achieved with a variety of movements and repetitions to shape the different angles of your buttocks.
Here is an easy exercises that will tone your abs ,butt and thighs at the same time.
1. Lateral isometric crunch
Get into a plank position and bring one of your legs backwards. The effort should be felt in your waist, glutes and lower back. Hold for 4 seconds and then return to the plank position. Alternate to the opposite side and again return to the center.
Do 12 reps on each side and then repeat the series 2 more times (in total you should do 76 times this exercise on each side).
2. Hip raises
In addition to burning lower abdominal fat with this exercise you also work the gluteus muscles. Lie on your back on a mat with your knees bent. Raise your hips and keep your stomach tight as you go up and down.
Do 30 repetitions and then repeat the series 2 more times (in total you should do 90 times this exercise).
3. Leg lifts
To tone abs, which is where women accumulate the most fat, there is nothing more effective than doing abdominal crunches that involve strength exercises with the legs. Lying on your back, raise both legs and then bring them, in a controlled movement, downwards. Your legs should not touch the flat surface you are lying on.
Do 30 repetitions and then repeat the series 2 more times (in total you should do 90 times this exercise).
4. Plank
This exercise is perfect for the lower belly, legs and arms. Get into a plank position with your back straight. Your feet should push forward so that the force is on your abdomen. If you want to increase the difficulty of this exercise, open the tops of your feet a little.
Do 30 repetitions (each side is worth one repetition) and then repeat the series 2 more times (in total you should do 90 times this exercise).
5. Squats with front kick
Do a squat and as you come up do a front kick. Alternate one and one on each side.
Do 30 repetitions and then repeat the set 2 more times (in total you should do 90 times this exercise).
6. Pointe Squats
With your legs shoulder-width apart, bring the weight from your hips down and when you come up, lift your heels off the floor so that only the tips of your toes support your weight.
Do this exercise 30 times and then repeat the series 2 more times (in total you should do this exercise 90 times).
7. Scissors
To finish with the exercise routine lying down to mark the abdomen, you can not miss the scissors, an exercise that at the same time that flattens the lower abdomen, tones the legs. Lying on your back, raise both legs towards the ceiling. Lower one leg and before going up, lower the other leg. The effort should be felt in the lower abdomen, not the back.
Do 30 repetitions and then repeat the series 2 more times (in total you should do 90 times this exercise).
