The most effective abdominal exercises for the buttocks at home, ingenious nutrition tips, tips for BBP training and the right "fit in the living room outfit", is available in this training guide.
Are you looking for effective abdominal exercises that will make you notice the first changes after only 4 weeks? You can have it! This is our BBP workout for all those who have little time to work out and want to turn their lives around a bit.
Do you also know this: The thighs are a little flabby, the belly has been flatter and the butt could be crisper? We women will always find something we don't really like about our bodies.
We all dream of the perfect legs, a crisp butt and a flat stomach.
Most often we have something on the typical female problem zones to be left out. On the buttocks, abdomen, hips and legs.
BBP for many of us are the magic three letters that we often fret over. Unlike men, we women accumulate fat pads much faster in these problem areas.
This is said to be due to the dear genes. Men and women react differently to high-fat food. The reason for this is hormones. More specifically, the enzyme aldehyde dehydrogenase-1. It stimulates fat storage on the belly. Quite annoying.
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How to get fit with belly legs butt workout
The answer to this dilemma are Belly legs buttocks exercises. This allows you to train the zones quite consciously. The belly becomes flat. The buttocks are firm and the legs are toned. Sounds good, doesn't it?
But nothing comes from nothing. If you want a beautiful figure, you need to know good exercises.
Don't feel like going to the gym? There are many who prefer to Belly legs buttocks exercises for home put
We are clearly one of them and have for you a "Belly Legs Butt Workout Plan" put together. With it you can train comfortably at home. In the training plan you will also find plenty of healthy recipes :)
Fortunately there are BBP Workouts, which you can see in the Living room can perform. In the summer, you grab the training mat and go full throttle in the park or garden. The fresh air spurs you on and is even said to help you burn more calories.
But we won't keep you in suspense any longer. Let's get to the workout.
At the end of the BBP exercises we still Diet tip for the flat stomach, the crisp buttocks and trained legs collected. We also tell you the biggest stumbling blocks in abdominal legs buttocks training for at home and how you can get around them.
What are the best abdominal legs buttocks exercises for home
There are a few little things you should know and do before your workout. Only in this way you can really achieve the best results.
Warm up before training
In the warm-up phase you prepare your body for the workout. You warm up and stretch tendons, ligaments and muscles. The mind also adjusts to the upcoming sport. The body is supplied with more oxygen and is ready to really get going.
There are two good pre-workout warm-up methods that have been proven to work. Choose one and change regularly. This will give you more variety when training your abdominals.
- Run on the spot for 10 minutes. The arms are bent and swing along. If you are exercising outdoors, you can also do a small park or garden circuit.
- Warm up with jumping jacks - A great exercise if you have little space. Start bouncing on the spot. When your legs are spread, clap your hands together above your head. Do this until you are really warm.
Check out these warm up exercises!
The best abdominal exercises for the buttocks at home: this is what matters
- Performs them slowly and with concentration
- Keep the body tension - tense the buttocks and abdominal muscles during the exercises
- Do not forget to keep breathing calmly
- Rather less repetitions but correct execution
Abdominal Legs Buttocks Exercises for Home: The Workout
The Plank (forearm support, plank)
You train: Torso, buttocks and arms
Plank: execution
- Assume the push-up position
- Support yourselves on the forearms
- The elbows are under the shoulders
- Stand on your toes and tense the body (especially the abdomen!)
- Hold the position for at least 30 seconds
12 mega effective exercises for your core workout!
Lying leg lift
You train: Abdomen, legs and back
Lying leg lift: Execution
- Lie on your back
- The arms are stretched next to your body
- Stretch your legs forward and lift them slowly - they are always stretched through
- Ideally, you will manage to stretch them upwards straight as a die
- Then lower again - do not put down!
- The abdominal exercise is repeated slowly at least 20 times!
Do you already know this killer ab exercise?
Push-ups (Push ups)
You train: The entire body
Push-ups: execution
- Get on your knees and support yourself with your hands slightly wider than shoulder width
- The hands are at about the level of the chest
- Stretch your legs back and stand on your toes
- Your legs, torso and head form as straight a line as possible
- Now lower the body down. Hold the tension in the body.
- The elbows point outward
- Go so deep that you almost touch the mat with your nose
- And up again.
One of the most effective abdominal exercises at home are push-ups. With just one movement, all the muscles in the body are challenged.
This way you will succeed in your first push-ups very soon!
The Mountaineer (Mountain Climber)
You train: Abdomen, legs, buttocks, arms
Mountain Climber: execution
- Support yourselves with your arms stretched out
- Alternately pulls one knee to the chin
- The stretched leg touches the training mat with the whole foot surface (if possible)
- The belly is tense
- With this abdominal leg butt exercise you can step on the gas a little. It should bring your circulation in swing
Wall sitting (wall seat, wall seat)
You train: Buttocks and legs (especially thighs)
Wall seating: Version
- Find a wall or a halfway straight tree
- Lean with your back to the wall
- Your legs and thighs form a 90° angle
- Hold the position as long as possible. Loosen your legs briefly and do 5 repetitions
These butt exercises will change your life!
The balance exercise (arm support with arm and leg lift, kneeling)
You train: Buttocks, arms, legs and abdomen
Libra exercise: execution
- The starting position is the quadruped stand
- The right leg is lifted from the floor and stretched backwards
- The left arm is stretched straight forward
- Arm and leg are now horizontal to the floor. Hold for 15 seconds.
- Now the raised arm and knee are moved towards each other (Slowly!)
- Now go back to the starting position and continue the exercise with the other leg and arm
- At least 10 repetitions per side
The balance exercise is a typical yoga pose. It trains coordination and stability very well. By the way, many abdominal exercises for home come from yoga and / or Pilates.
Squat (Squats, Squats)
You train: Buttocks and legs
Squat: execution
- Stand about hip width
- Lower your buttocks until thighs and lower legs form a 90° angle
- The hands you swing best with
- Performs the exercise slowly
- Makes at least 20 repetitions
Among the abdominal legs buttocks exercises for home, the classic, the squat of course can not be missing.
You'll love these squat variations!
More abdominal legs buttocks exercises for home
You still want more? We have already dedicated a few articles to our favorite topic BBP.
Check out our other abdominal legs butt workouts:
- "Get Bikinifit Fast with These 6 BBP Exercises."
- "Crack Butt Workout 2017: Effective Exercises for the Living Room".
- "6 Ultimate Abdominal Legs Butt Exercises Without Squats".
- "Belly Legs Butt Diet and Exercise Plan".
Cool down after the workout
Wow, what a workout! Superbly done! But now it's time to plan a little time for the cool down. The body needs to slow down the circulation. If you stretch your muscles after a workout, the soreness will be less severe.
What are the biggest stumbling blocks with BBP in the living room
There are a myriad of factors that affect the Influence success of your abdominal legs butt workout. For the most part, you have this in your own hands. So that you are prepared in advance and can exclude one or the other hurdle in advance, we have collected helpful tips for the BBP workout.
Defeat your inner pig dog: The motivation for training
The biggest problem is the Motivation. Or as they say: the inner pig dog. He is the one who prefers to see us lying on the sofa. He is happier when we indulge in sweets or reach into the chip bag than to start training. But this time he doesn't stand a chance!
What do you need for Belly legs buttocks exercises for home? Not much! The Exercise mat It's best to place them so that you almost trip over them. Or so that you always see them. Put them on the sofa and trick yourselves with it.
You put your clothes on the mat the night before. And already go the Excuses off.
If you still find some, find a friend who will support you with the abdominal legs butt workout. You can either duel and train separately in your living rooms. Or you can meet like a small fitness training group alternately in your apartments. Abdominal exercises at home are much more fun that way.
Set common goals and slowly but steadily work your way to success.
Training in pairs spurs on and awakens the fighting spirit in you. The best option is a friend who has similar goals and a similar fitness level.
Timing and self-organization when training at home
You are home every day at 6 pm? That's great! Then enter a reminder in your cell phone. Preferably 10 minutes in advance. When you open the front door, you already know what to do.
Take yourselves Time for training! You can get more time by using little tricks. Instead of going shopping every day or every 2nd day after work, do your shopping 1x per week.
This will cost you more time on that one day, but you will have the other days free. And above all, you don't have to think about it. If you can manage it: Shopping in the morning is more convenient because most people are at work.
Or you train right away after getting up. Which is more suitable for you, you have to find out for yourself. There are two types: Morning sports fans and those who do not like morning sports.
But even if you can not imagine already at 6 to start with abdominal legs butt exercises for home - there are ways and means that will help you to the Morning sport to become a fan.
The soreness at the beginning
You have Muscle pain? This is a little disturbing, but it is anything but bad. It means that you have given your body new stimuli. Stimuli that it doesn't know yet. He reacts with muscle soreness.
Give him time to cure the pain. This does not mean that you immediately pause abdominal legs butt training. Instead of working out two days in a row, just take a walk.
If you have severe muscle pain in the abdomen, you skip these exercises 1x. However, as a beginner you will never be able to get along without sore muscles.
How you can make abdominal legs butt exercises even more effective
Most important of all is the Regularity with which you train. If you lace up your training shoes irregularly, you will have to wait a long time for results.
So for the exercises to really make a difference, they need to be done regularly. That means for you: At At least 4 days per week. In our experience, the best way to do this is to change the way you work after work.
Exercise BBP regularly: Here's how
So: You train 4 times a week in the evening and the rest of the time you go for a long walk. walk or even a small round run. That's how your body gets used to training. And you get used to your new athletic lifestyle.
Only after exercise - no matter if it's a walk or abdominal exercises - it's off to the sofa. Be strict with yourself and don't give in.
Because whether abdominal legs buttocks exercises for home or for the gym - for both applies: The individual exercises must be motivated and concentrated made become. Don't slouch! And do not skip the workout.
Remember: Exhaustion and puffing is good. If you run out of breath, do at least one more repetition. Preferably as many as you can until you really can't do it anymore.
Don't let the sofa win and stay tough. If you really don't feel up to working out, go for a walk instead. Any exercise is better than none!
The right equipment for BBP at home
For the training itself you do not need much. Besides the clothes and a Training mat you just need to make a little space for the exercises.
When it comes to clothing, you should opt for functional clothing. They are much more comfortable to wear when it gets really hot. And it will be: Promised!
- Nike lightweight sports top
- Nike short shorts
- Running Shoe from Nike
- Sports bra with strong support from Women's Best
- Aorin drinking bottle
- Adidas cap
- Microfiber towels set
We introduce a new fitness outfit every month. For abdominal legs buttocks workout at home is also suitable the March outfit very good.
Reaching the goal with a healthy diet
With healthy diet you can use your Support abdominal legs buttocks workout at home. That means: Hands off currywurst, donuts, soft drinks and Co. Too much sugar and fat are deposited in the problem areas. It is difficult to get rid of. So: Best you completely renounce refined sugar and dishes dripping with fat.
Instead of the chocolate bar in the morning, you can eat a big plate of mixed fruit with Greek yogurt and honey. This is easy to prepare at home. But even without yogurt, a mixed fruit plate tastes very delicious.
What should now regularly end up on your plates is a lot of different vegetables.
But there are also a variety Low calorie snacksthat taste really delicious. With these snack ideas you can survive the morning well without chocolate or gummy bears :)
Sounds tough? It isn't. If you really want to follow through with your abdominal exercises at home and get closer to your desired figure, you must always keep your goal in mind. Then it's much easier.
Abdomen Legs Buttocks Workout at Home: The Right Diet
- No sugar
- No ready meals
- No alcohol
- No white flour
- Much water
- Lots of fruits and vegetables
- Much salad
- Steamed vegetables and lean meat
- Do not starve!
Tip: Clean out your cupboard beforehand. If you don't have chocolate at home, you can't eat it. :D
Never train hungry
Whether abdominal legs butt training for home or in the studio. Train not with empty stomach! Your body needs Force for the workout.
Eat directly before the workoutHowever, it is also not advisable. The easiest way is one hour before the workout. Then the body has already digested the food a little.
Here, too, you can create a routine for yourself. Before you leave your workplace, you eat again. Once you're home, you don't have to worry about it and you can start working out right away.
Drink, drink, drink
Yes, most people probably can't hear it anymore. But drinking is really important for our body! Especially when it's hot or we are doing sports.
People who drink a lot can also keep their hunger under control. Cravings occur less frequently. Do you find it difficult to drink enough? There are a few trickswith which it will certainly work.
Our body consists to a very large extent of water. If we drink too little, we can many processes are no longer carried out correctly become. We get headaches, have digestive problems and find it hard to concentrate.
When drinking, by the way, you should make sure that you are too low calorie drinks grips. So it's best to always have a bottle of still water on hand. If you have enough of boring water, do not reach for soda, energy drinks and Co. You can e.g. Limo or Iced tea very easy to make yourself and even sugar-free.
Motivation with Cheatdays
And yes, of course may Cheatdays be. They even motivate you to keep going. However, you should really only one day a week take. And don't go too overboard here either. Pizza, curry sausage, ice cream, chips, cola and then a cocktail? Better not. That will destroy your progress with just one day.
Better pick a dish you want to indulge in that day. A sweet cheat meal one week and a high-fat one the next - that could be a good deal for your at-home ab exercises. Couldn't it?
Tip for those who find this a little difficult: Cheat in a restaurant or pub. Better not at home. Then you really only have one portion and can not fall off the wagon later :)
Our conclusion
Belly legs butt exercises for home sound harmless, but have it in themselves. The BBP workout becomes really effective when you also change your diet. In order to reach your goal quickly and healthily, you have to rethink your entire lifestyle and incorporate more exercise into your daily routine.
Do not despair :) You can do it easily!
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