It should be quick, doable in the living room and not require any equipment. Our abdominal leg butt exercises for home meet exactly these criteria. The BBP workout without gym and exercise equipment!
Now, in spring, we feel really motivated again. We want to do our best to finally get the dream figure. Unfortunately, the initial motivation very often lasts only a short time. You quickly fall back into the old pattern.
To make sure that doesn't happen to you this time and that you get over the hump, we've put together a list of exercises where you can see your first results very quickly.
Now it's up to you to persevere. But as we all know, that's easier when you see results.
Our Belly Legs Butt exercises will visibly change your body in just four weeks!
Wow! That's what you achieve with minibands exercises!
Top 7 abdominal legs butt exercises for the whole body
Belly legs butt exercises: Plank ups
You train: The entire body
- You start in the push-up position. Make sure your back is straight and your legs and arms are straight.
- Now lower your right arm first. So that you touch the mat with your elbow.
- Now the left arm.
- And straighten back up to full plank (starting position).
Do at least 20 repetitions.
In the mood for more Plank exercises? Check it out here: "Forearm support: 1 exercise with 19 variations"
Abdominal Legs Butt Exercises: Push-ups
You train: The entire body
Either you do full pushups, or as in the photo women's pushups. This variant is especially for Pushups beginner well suited to build a few arm muscles.
- Lie down on your stomach.
- Raise the lower legs in the air so that the soles of the feet face the ceiling.
- Place your hands at shoulder height.
- Push your upper body into the air with the strength of your arms until they are fully extended.
Do at least 20 repetitions.
Wow! So cool are these gifts for sportswomen!
Belly legs butt exercises: Fire hydrant kick
You train: Especially the buttocks and legs
This is one of the most effective Butt exercisesthat exist.
- Start in the quadruped position. Your arms are under your shoulders and your knees are under your hips.
- Now raise your left leg in the air so that your knee comes level with your hip.
- Like a dog peeing ;)
Do at least 20 reps per side until you switch sides.
Do you know the very best butt exercises for advanced?
Abdominal Legs Butt Exercises: Squats with jump
You train: Especially the buttocks and legs
Squats train and shape your buttocks. The jumps have very positive effects on your entire legs.
- Stand upright and open your legs about shoulder width.
- Now lower your buttocks until they are level with your knees. Attention: The knees must not protrude above the tips of the toes.
- Now jump into the air with momentum. Push yourself off the ground with the balls of your feet. Stretch your arms in the air.
- As you land, go back into the squat.
Do at least 20 repetitions.
Do you already know the 13 best exercise ball exercises?
Abdominal Legs Butt Exercises: Crunch
You train: The entire body
If you want to do something for your abs, you should incorporate crunches into your workout.
- Lie on your back. The palms rest on the back of the head.
- Take both legs off the floor.
- Pull the right leg and the left elbow towards each other. To do this, straighten the upper body from the mat.
- Now the change of sides takes place.
Do at least 30 repetitions.
1x right elbow to left leg and 1x left elbow to right leg = 1 repetition.
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Abdominal Legs Buttocks Exercises: Mountainclimber
You train: The entire body
The Mountainclimber is part of our HIIT Workouts. These are abdominal legs butt exercises that melt body fat quickly.
- Start in the push-up position. Your hands are under your shoulders. The back is straight and the legs are stretched.
- Now pull the right knee as far as you can to the right elbow.
- And then the left knee to the left elbow.
Do at least 20 repetitions. 1x right and 1x left = 1 repetition.
Hup! Hop! With this abdominal leg butt exercise you can really step on the gas and pedal away.
Lunges with jump
You train: the legs and buttocks
- Take a step backward with your right leg and forward with your left.
- Put your hands on your hips and lower your butt until it is level with your hips.
- Make sure your back is straight and that you don't rest your knee on the mat!
- Now make a jump and change the position of the legs. That is, the left leg is now behind and the right in front.
Do at least 30 repetitions. 1 jump = 1 repetition
Tip: If you like, you can also simply let your hands dangle normally from your body. This helps to keep your balance at the beginning.
Can you do these 44 abdominal exercises?
Our conclusion
Even in the living room you can really step on the gas with abdominal legs butt exercises and get a big step closer to your dream figure. It is important that you do the exercises regularly. So at least 3-4 times a week.
To see the progress, you should track the time. How long do you need at the beginning and how much have you improved in 4 weeks? You will be amazed :)
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