These 8 exercises can help tone your abs and butt right at home

Not everyone can be a super expert when it comes to exercising, and there is nothing wrong with that – you can be an expert in the sphere you like best or that you are at least working within.

That is why when it comes to exercising whenever you see some complex exercise that make you think that if you do them you won’t even be able to get up tomorrow. Well, that is in fact partially true, but there is always a but, right?

The thing is that exercises which seem to involve the least amount of movement can cause the most severe feeling of sore muscles, yes that is a downside. But do you want a quick result? Well, here is your benefit!

These 8 easy exercises are exactly what you need to tone up your abs and butt, but everything comes with a price, never forget that!



#1. Pistol

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– Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.

– In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair. Continue this downward movement until your right thigh is parallel to the floor.

– Hold for a count of one. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.

#2. Hip Extension with Leg Lift

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– Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.

– Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.

– Return to the start position by lowering your hip to the floor. Complete all the repetitions for one set before changing legs.



#3. Resistance Band Glute Kickbacks

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– Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.

– 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.

#4. Crunches

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– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.

– Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.

#5. Bicycles

The Best Ab Exercises You Can Do

– Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..

– Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle.

– As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so.

– Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.

#6. Reverse Crunch

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– Lie flat on an exercise mat on the floor. Extend your legs fully and place your hands palms down, flat on the floor beside you. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.

– As you inhale, curl your hips up off the floor while bringing your knees further towards your chest. Continue the movement until your knees are touching your chest, or as far as comfortable.

– Hold for a count of one. In a controlled movement, return your legs to the start position, exhaling as you do so.

#7. Plank Leg Lifts

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– Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.

– Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.

– Slowly lower the leg to the starting position and repeat with the other leg.

#8. Dead Bug

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– Lie on your back. Extend hands straight above towards the ceiling. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Exhale and bring hips off the floor.

– Begin by extending one leg forward. The foot should be hovering just above the ground.

– Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.