The muscular groups of the lower half of the body are primarily made up of the musculature of the buttocks and legs. In addition, the muscles of the lower back are conventionally included in this category, taking into account their indirect involvement in performing many basic exercises.
Training abdominal muscles also traditionally refers to the lower part of the body because in most exercises for your stomach the muscles of the legs also actively participate in the movement - for example, when lifting the legs from the hip, both the stomach and the muscles of the front surface of the thighs are involved in the work.
Lack of free time is often a huge problem that comes between us and the gym. We offer you a wonderful alternative in terms of saving time and money. This set of exercises will allow you to get a perfect butt and is suitable even for beginners.
#1. Pilates Swimming
- Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.
- Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).
- Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
#2. Jumping Jack
READ MORE: Make your planks more effective with these 3 simple tweaks
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.
#3. Star Jacks
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.
#4. In & Out Squat
- Stand straight with your feet together and hands by your side. Jump up, spread your feet, bend your knees pressing your hips back, and open your arms.
- Push throug the hills to jump back up and bring both hands together above your head.
- Repeat until the set is complete.
#5. Frog Jump
- Stand with your feet about shoulder width apart and your toes pointed slightly outwards (starting position).
- Bend at the knees and squat down till your legs are at a 90 degree angle. Touch your fingers to the ground and then jump straight up in the air.
- As you jump up throw your arms in the air to help you jump higher. Land on both feet, reset to starting position, and then do the next repetition.
- Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.
- Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.
- Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.
#7. Glute Kickback
- Position yourself on the ground supporting yourself on your hands and knees. Push your left foot back.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
- Lie on your back on an exercise mat, keeping your lower back pressed against the mat. Gently support your neck by bracing your hands against the back of your head. Lift your upper body off the mat while bringing your knees to up above your torso and keeping your legs parallel to the floor.
- Extend your right leg straight out without letting it touch the floor. Keep your left knee bent and your left leg parallel to the floor. Using your abdominals, crunch upwards and sideways, extending your right elbow to your left knee.
- Alternating elbows and knees, now extend your left leg while bringing your right knee toward your torso (similar to riding a bicycle), and crunch sideways so that your left elbow extends toward your right knee. Continue to repeat, alternating knees and elbows.
READ MORE: 7 exercises to reduce abdominal fat
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.