Do you have 4 free minutes a day? You ready to get rid of that spare tire and saddlebags in just a month? Well, I feel ya, so here are the only exercises you need to get a perfectly toned belly and bum!
Exercise #1: Plank.
What’s a workout without a plank, right? This simple exercise knows how to strengthen your buttocks, give you great muscle definition, and even boost your metabolism.
Hey, I’m not kidding, the muscle mass and strength that you get from planking regularly enhance your resting metabolic heart rate, helping you burn tons of calories even when you’re not working out!
Your belly gets its dose of benefits too – planking works out all four muscle groups in your stomach, making it look flat, cinched in, and fantastic! It’s pretty easy to do as well. Just get into a push-up position, put your forearms on the floor, and hold this pose.
Your elbows should be right below your shoulders, and your body should form a straight line. Your breathing is also key – try to keep it steady and it’ll be way easier for you to hold the longest plank! Now, for the first week of your training, a 20-second plank will be enough.
Increase it up to 30 seconds for week two. In the third week, you should be able to hold a 45-second plank, and week four challenges you to a full 1-minute plank. Believe me, by that time you’ll be a planking pro, so it won’t be that big of a deal!
Exercise #2: Side Plank.
Seriously, planking is the best for reducing your midsection, so here’s another style that’ll help you out with that. Actually, the side plank doesn’t just target your obliques, which are the muscles on your sides where muffin top likes to gather! It also works your buttocks, arms, and legs.
Not to mention, doing side planks regularly improves your sense of balance. Your belly muscles also have to work – they help you stay upright the whole time. So, yeah, if your stomach and sides are sore the next day, that means it’s working! And here’s how to do it: lie on your side with your feet together and put your forearm on the floor.
Engage your core and buttocks to lift your body and hold it up just on your forearm and feet. Again, your forearm should be in line with your shoulder. Like with a regular plank, make sure to breathe steadily! The side plank duration should be the same as for regular planks: 20 seconds for week one, 30 seconds in week two, 45 seconds for week three, and 1 minute in week four. And no, you can’t just pick one side and do it – if you wanna see real results, you have to do both left- and right-side planks.
Exercise #3: Reverse Push-ups.
I’m sure you’ve heard of regular push-ups, but what about the reverse style? To do them, sit on the ground with your arms slightly bent behind you and your legs stretched out in front of you. From there, raise your body off the ground, straighten your arms, and exhale.
Hold this pose for a second and lower your body back down while inhaling. Don’t go too fast or you can hurt your triceps and end up with a shoulder injury. And don’t forget to engage your core and buttocks! Now, as you’re doing all that, what muscles are you working
There’s, of course, your shoulders and triceps. But more important for our purposes today, reverse push-ups are irreplaceable for toning your buttocks and abs. These muscles work to keep your balance during every single rep. Needless to say, this exercise gives your abdominals awesome definition very quickly.
As for your monthly plan, it shouldn’t be too intense. Just do 3 reverse push-ups in week one. The goal for week two is 5, week three aims for 7 reps, and at the end of the month you should be able to do 10 full-fledged reverse push-ups to really challenge your body and lock in those results!
Exercise #4: Upper-body Raises.
Raising your upper-body kills two birds with one stone: it works out both your abdominals and buttocks, allowing you to get a perfectly toned belly and bum within weeks without any particular effort.
Plus, this exercise benefits your shoulders, legs, and back too! To do it correctly, lie on your back, keeping your legs together. Stretch your arms in front of you and slowly raise your upper-body.
Exhale and freeze in this position for a couple seconds. Then, you can lower back down to the floor and inhale. Just like with reverse push-ups, going fast won’t make the exercise more effective – on the contrary, it can ruin the result completely.
You should feel your muscles working and keep your belly and buttocks tight throughout the exercise. Again, the repetitions are the same – 3 for week one, 5 for week two, 7 for week three, and 10 for week four. It’s not that much, so make sure to give it your all!
And there you go, that’s a complete workout you can do as your coffee’s brewing in the morning! Not that hard, right? Try to do these exercises every single day, and you’ll notice your body transforming completely by the end of the month.
If you’re eager to get to the finish line even faster, here’s a few other things you can do to get a toned belly and bum: – Take baths. They’re not only relaxing but also super helpful if you have a little bloating. Put a bit of Epsom salt in there and chill for a while – this will draw all the excess water from your belly, taking you from flabulous to fabulous!
Have some chocolate. It contains monosaturated fat, which is well-known for speeding up your metabolism and helping you lose weight. Sorry, milk chocolate fans, but this only works for dark chocolate! Make yourself some lemon water. This is a perfect before-breakfast drink that wakes up your digestive system.
Sipping it throughout the day is also a great idea since it can quickly reduce any inflammation and keep your calorie intake in check. – Snack on almonds. Just like dark chocolate, they contain monosaturated fats that help you get slimmer. Don’t go too crazy with it, though – having about 20-25 almonds daily is more than enough to get all those awesome vitamins and nutrients.
And finally, get active! This doesn’t mean you have to run every day before work or go out and buy yourself some barbells. Ride a bike, go for a walk around the block, or go hiking with your friends. Nothing changes your body more than an active lifestyle, so get out there and get moving!
Do you know any other effective exercises for a flat belly? Let me know down in the comments! Remember to rate this article “4 – Minute workout for toned belly and buttocks by Bright Side” share it with your friends!
Credit: Bright Side