A lot of people cannot shape their abdominal area, buttocks and thighs because of the stress their joints cannot handle. Because of this we have created the best moves that will help you to achieve this. It is easy, and you will need to do those 4 to 5 times every week and perform 10 repetitions of each movement. You can also do 2 sets of each if you want to get faster results. And of course, at least half an hour cardio daily will also help you get the results.
The workout routine
Lie on your back and but your buttocks against a wall while your arms are at the sides. Bend your knees and place your feet 3 to 4 feet up the wall. After this raise the lower and middle back off the floor and keep your shoulder blades on the ground. As you gradually return to the primary position remember to inhale and exhale deeply.
You can also make this exercise more demanding if you cross the right ankle over the left knee so that you end up with only your left foot on the wall.
On the other hand, to make this easier you can do it without using the wall but keeping your feet flat on the floor as you do the bridge.
Put your legs against the wall while you lie on your back, and your bottoms of the feet facing the ceiling. Start slowly lowering the left leg down the wall like a clock toward 9 and then return back to the starting position. Continue repeating the same movement with the other leg but toward 3 o’clock. Until you complete all repetitions alternate your legs.
Make your exercise challenging by wrapping an elastic band around your left foot and hold both of the ends at the right hip for additional resistance when you sweep the foot down the wall.
Or you can just move your buttocks 3 to 6 inches away from the wall to make the exercise easier.
Lie on your back and but your heels against the wall and make sure that your legs are straight. Start reaching your left foot with your right hand and then allow your shoulder to rise off the floor. Return to the starting position and then do the same with the opposite side.
Try doing it with your feet stacked toe to heel to make it harder.
And reach toward your knee to get the easier version.
Put your buttocks very close to the wall, your knees band and your feet up on the wall. Start raising your hips while you keep your elbows on the floor and your hands on the hips. This way you will be able to support the lower body. Start walking your feet up the wall until they get in a straight line. After you reach this position, start lowering your left leg toward your head and maintain them in the straight line. Return to the starting position and do the same with the other leg.
Challenge yourself by pausing and pulsing 2 or 3 times as you lower the leg and move it up and down the wall.
Or just begin with the hips placed 3 to 6 inches away from the wall if you don’t like challenges.
Put your buttocks against the wall and lie on your back. Your knees should be bent and the feet about 3 to 4 feet up the wall. Start raising your buttocks from the floor and cross the right ankle over the left knee. From this position without moving your body, pulse the knee towards the wall for 20 times. After that lower your body and repeat the same on the other side.
Try some changes as you press the knee to lift and lower the hips several inches with each repetition.
You can also do this with the buttocks on the floor.