Good news: If you want to get fit and ready for the bikini, you do not have to go to the gym. There are very many abdominal legs butt exercises that you can easily do in the living room.
You're already a little in the summer mood? Very good! We'll get you bikini-ready and have compiled the 7 most effective abdominal exercises for the living room.
Because a good bikini body also includes trained arms, we have included kettlebells.
You don't have kettlebells? Then you can just take normal dumbbells or fill plastic bottles with sand. :)
So you can easily get fit for the summer at home. All the way without a crowded Gym, high costs and and inflexible opening hours.
What speaks for the Bikinifit workout
With our abdominal leg butt exercises you will become bikinifit and can train completely independent of location and time.
All you need is a Training mat, weights and a little Place. This workout doesn't take long, so it's great to incorporate into your daily routine. No matter how stressful it is for you right now.
On weekends, with a little luck, you can do the exercises outdoors and get some sun and fresh air.
We have named our workout "bikinifit" because these exercises specifically target the Problem zones address: Belly, legs, buttocks and arms. But most of all we deal with the dear belly, because very many women are not satisfied exactly with it.
Looking for more abdominal exercises?
These are the most effective abdominal exercises for women!
How often you should repeat the abdominal legs buttocks exercises
It takes a long time until you see the first successes, especially in the beginning. Therefore start you best exactly now!
But you can shorten this time. Ideally, you should train every day and pay attention to your diet.
Eliminate sugar from your diet as much as possible. Go for the natural sweetness of fruit or, if you can't help it, honey.
Important to become bikinfit
- Exercise/exercise every day
- Drink a lot of water
- Give up sugar and fast food
- Hands off alcohol and cigarettes
- Weigh yourself before you start training - so you can see the progress soon
Schedule time for training every day as a standard. You don't have to do abs, legs, butt every day, you can just "walk" in between.
Even when you're walking comfortably, you're doing something good for your body. With every step you take, 200 muscles are at work! So lace up your shoes and go!
These 7 belly legs butt exercises will make you bikinifit
Before you start, you should always warm up your muscles. Either you do this with stretching exercises or you get your circulation going with 1 minute of jumping jacks.
That is a matter of taste. Some prefer to go at it properly right away, others prefer to warm up slowly. Just try both. You'll see what works for you.
Let's get bikinifit together! Grab your shoes and mat. Let's go!
Side arm support
- Difficulty: Medium
- Repetitions: 10 repetitions, 2 passes
You train: Arms, legs, buttocks and the lateral abdominal muscles
Lie sideways on the exercise mat. Now lift your body so that you are only touching the mat with your elbow and one foot. Make sure that you tense your muscles and stretch your body firmly.
Slowly raise the top leg as high as possible and then lower it again. Do 10 repetitions before switching sides.
14 effective exercises against angled arms that help immediately!
Wall sitting with kettlebell makes bikinifit
- Difficulty: medium
- Repetitions: 12 repetitions per arm, 3 passes
You train: Legs, thighs and arms
Stand with your back to a free wall.
Now squat down until your legs form a right angle. Press your back against the wall. The knees must not protrude over the tops of the feet!
Grab a kettlebell.
Now slowly bring it to your shoulder and then lower it again. Do slow movements and 15 repetitions per hand.
Lateral crunches with weight
- Difficulty: difficult
- Repetitions: 12 repetitions, 3 passes
You train: Abdomen, arms and legs
Sit on the exercise mat and raise your legs up at an angle. Lean back slightly and grab a weight.
Now lift the kettlebell from side to side without setting it down. The legs remain in the air and the back stretched. The tips of the feet point upward and remain in the same position throughout the exercise.
After 15 repetitions, take a short break and then start again from the beginning. 1x to the right and 1x to the left = 1 execution.
Don't miss these exercises for sexy thighs!
Sit ups
- Difficulty: medium
- Repetitions: 12 repetitions, 3 passes
You train: Belly
Lie on your back and bend your legs.
You put your arms on the back of your head.
Now you start to lift your upper body from the floor. Important: slowly! Do at least 20 repetitions.
Perform the exercise slowly and make sure that you really only straighten up with the abdominal muscles. Get momentum forbidden ;)
Push-ups
- Difficulty: difficult
- Repetitions: 10 and 2 passes
You train: your entire body
Lie on your stomach and lift your body off the mat. You touch the mat only with your toes and palms.
Your arms are at shoulder height. Now tense your body and slowly bend your arms.
Abdomen, buttocks and back are firmly tightened and stretched.
Do as many reps as you can and don't get discouraged if you don't get it right away. First you need to build muscle.
With these tricks you can do push-ups too!
Rowing
- Difficulty: medium
- Repetitions: 12 repetitions and 3 passes
You train: Abdomen, legs, arms
Sit down on your training mat. Put 0.5 kilograms of weight on each leg. Hold light dumbbells in your hands.
Lie on your back. Now straighten up and pull your knees to your chest.
Then stretch your legs straight forward and bring your upper body to rest almost on the mat.
Neither your back nor your legs ever touch the floor. As you tighten your legs, your arms touch in front of your knees.
Squats
- Difficulty: medium
- Repetitions: 15 repetitions and 3 passes
You train: Buttocks and legs
Stand up straight. Now squat down and push your buttocks far back. Your knees do not rise above the tips of your toes.
Make sure your back is straight. Return to the starting position and start again. Perform the exercise slowly and accurately!
If you want, you can also do the squats with kettlebells (photo 2) - this increases the training effect.
Fancy a bit of variety in squat exercises? Then take a look here: "Squats for the butt: 7 effective squat exercises".
Our conclusion
You can get bikini fit even in your living room. What matters is that you exercise regularly and don't get discouraged! Belly legs butt exercises always take a while before they are really visible. Start right now! Then you will be bikinifit until the first visit to the beach :)
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