Training equipment does not necessarily have to expensive be. Also with Everyday objects you can do effective abdominal legs buttocks exercises. We have the 12 best exercises with armchair for you.
Through the targeted exercises you can with even with little time your individual Body parts train well.
You do not strain your joints unnecessarily and overtraining is rather excluded.
If you make sure that you raise your exercise level from time to time, you will also quickly Results achieve.
But now let's start with the abdominal exercises! But do not forget to warm up.
Table of contents
12 abdominal legs buttocks exercises with armchair
1. step-up on an armchair
This exercise is also still Stair climber called. Here it is especially important that your chair has enough stability to not sway during the up and down movements.
- Stand upright in front of your chair with your feet hip-width apart.
- Tighten your abdominal muscles and stand up straight.
- Then place one leg on the stool at a right angle and press up over the leg that is on the stool.
- The standing leg remains straight and supports the leg standing on the stool as little as possible.
- Then do this exercise sideways, so that both legs are trained.
Difficulty: medium
Trained muscles: Especially the thigh muscle and the large gluteal muscle are trained here.
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2. exercise for buttocks and back of thighs
- Here you lie comfortably on your back and place your feet on the edge of the chair.
- Then, using only the strength of your butt and legs, lift your butt a few inches off the floor.
- Hold the tension for at least 3 seconds.
- The more often you do this, the longer you can hold the tension.
- Here you need to pay special attention to tighten the abdominal muscles and keep the body straight. If the chair is too high to start with, you can also use a flatter stool, etc.
Difficulty: medium
Trained muscles: Of course, the large gluteal muscle is also trained here plus the back of the thigh.
3rd exercise for thighs and buttocks: stair climbing
If you don't have a chair that is stable enough to withstand the first exercise, you can easily use your stairs as an exercise tool.
- The exercise is quite simple: depending on your physical condition, you walk up the stairs a little faster than normal, with springy steps or you jog up your stairs.
- When you get to the top, go back down normally so you don't hurt yourself and start all over again.
Difficulty: light
Trained muscles: Calves, thigh muscles and buttocks
Revealed! The most effective abdominal exercises!
4. second exercise for buttocks and back of thighs
One of the best exercises for a crisp butt and toned thighs!
- Stand in front of your chair (or, if you want to make the exercise a little easier, a slightly higher table) and place your forearms on the seat of the chair.
- Then lift the right leg (extended and as straight as possible) until it forms a straight line with the back.
- But again, if this hurts you then only lift your leg as far as you can.
- Important in this exercise, your back must be straight and the leg must not get higher than on a straight line with the back.
Difficulty: medium
Trained muscles: posterior thigh muscles and pomus muscles
5. exercise for slim calves
- Stand behind your chair and rest your hands lightly on the backrest.
- Then, lift your right leg until it is at a right angle and at the same time, raise your left foot so that you are standing only on the ball of your foot.
- Important in this exercise, tense your whole body, move very slowly and do not bend forward so that the force comes from your calves and not from your back.
Difficulty: light
Trained muscles: Deep calf muscles
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6. exercise for upper and lower abdominal muscles
The perfect exercise for a beautiful, flat and toned abdomen.
- Grab your chairs, lie on your back in front of them, calves resting on the seat at right angles if possible.
- The arms are folded in front of the chest, the abdomen is tense.
- Then lift your upper body off the floor using only your abdominal muscles.
- Hold the tension, do not forget to breathe and slowly sink back.
Difficulty: light
Trained muscles: upper and lower abdominal muscles
7. exercise for the oblique abdominal muscles
If you happen to have an exercise ball rolling around at home (I use it as a desk replacement) then this exercise is for you.
- Lie sideways with your hips on the exercise ball and cross your arms in front of your torso.
- Place the foot of the upper leg on the floor in front of the foot of the lower leg.
- Then lift your upper body in a straight line, hold the tension briefly and return to your starting position.
- It is important here again that you tense the abdomen. Then you do the same again, only inverted.
Difficulty: medium
Trained muscles: oblique abdominal muscles
Why you should stretch your legs right now
8. exercise for toned calves
One of the best abs legs butt exercises if you want slim calves.
- Sit on the outside edge of your chair and shift your weight slightly to your toes.
- Then lift your heels as far as possible, tighten your leg muscles and lower your heels again.
More difficult variant: Instead of sitting on a chair, sit on a step, which makes the exercise more challenging.
Difficulty: light
Trained muscles: Calves
9. squat with chair
- Stand in front of an armchair with your feet hip-width apart, hands on your hips.
- Then slowly (the slower the harder the exercise) squat down as if you were sitting down but you only touch the chair briefly and then straighten up again.
- Make sure your back is straight and tighten the muscles in your abdomen.
Difficulty: Medium
Trained muscles: Thigh and abdominal muscles
10. jumping jacks sitting
A great abdominal leg butt exercise if you are just recovering from an injury and want to slowly start exercising again.
- Sit up straight in your chair, feet side by side at right angles and toes lightly touching the floor.
- Arms are bent, palms facing forward.
- Then quickly stretch your legs to the right and left and move your arms over your head like a real jumping jack.
- Here, only the heels touch the floor.
- The faster the pace, the harder the exercise.
Difficulty: light
Trained muscles: Calves and thigh muscles
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11. exercise for the inner thighs and your abdomen
- Stand to the side of the chair with your left hand supported on the back of the chair.
- The standing leg (the leg that is closer to the chair, so here the left) should be slightly bent, while you slowly pull the right leg up sideways.
- Then lower the right leg again and lift it again without touching the floor.
- After a few repetitions, you should switch sides.
- Pay special attention to tense the abdominal muscles
Difficulty: light
Trained muscles: Calf,abdominal and thigh muscles
12th exercise with a theraband
If you have a theraband at home and maybe don't know what to do with it this curl & press exercise is perfect for you.
- You sit in an upright position on your chair with your feet hip-width apart on the Theraband.
- Hold the ends of the tape firmly in the arms almost fully stretched (the tape should be slightly taut).
- Then bend your arms until your hands almost touch your upper arm.
Difficulty: medium
Trained muscles: Calf, arm muscles
How belly legs butt exercises help against cellulite
Of course, abdominal legs butt training can help your Orange peel but without a healthy diet and additional endurance training you won't make big leaps.
Therefore, eat healthy, eat fat-burning foods (like grapefruits, lots of green tea and water, chili, pineapple) if possible, go running, hiking, walking and do the following abdominal exercises. Because your training equipment is a simple armchair, you can do them at home without any problems and without spending much time. That also minimizes the excuses :)
*secret tip You may be interested in our article 7 effective exercises against cellulite
How to warm up properly
Warm up is very important to Strains and Injuries to avoid. However, the exact duration of the warm-up may vary depending on the person, time and season.
It is probably easiest to do the exercises after a walk or an extended Shopping tour because the body is already warmed up.
Otherwise, you could grab a jump rope, run in place, or warm up with this video.
Why you should not forget about the cool down afterwards
A "cool down" is the slow Cooling after the load of the abdominal legs buttocks exercises. As a result, you regenerate faster and generally feel better. A few yoga poses or light stretching exercises are perfect for this.
The ultimate abdominal legs butt workout plan
Our conclusion
Belly legs butt exercises can prevent and reduce cellulite. In addition, the exercises make toned legs and a crisp butt. For the workout you need almost no equipment. You can train comfortably at home.
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