Part 2: Glute and Abdominal Shaping - Prone Hip Raises and Sit-ups in Practice

prone hip raise

This exercise primarily targets the back of your hips to "lift" your glutes.

Keep your buttocks firmly on the floor so that your body doesn't roll around.

Horizontal leg raises 20 times per leg

Horizontal 2: 30 repetitions per leg

With your lower abdomen flat on the ground, place your forehead on the back of your hands, which are folded together.

Raise one leg so that it forms a right angle with your knee.

Relax your shoulders

With your feet parallel to the ceiling, squeeze your glutes and lift your leg as high as you can comfortably go, then slowly lower your leg back to the starting position. Keep your glutes pressed against the ground throughout the movement. After completing one leg, switch to the other leg and repeat the exercise.

Sit-ups

This exercise looks very simple, but it actually requires a lot of skill. To do it correctly, you need to have balance and coordination.

Level 1: Do 15 sit-ups

Level 2: Do 30 sit-ups

With your back to the floor, raise your legs into the air, bend your knees, and place your hands beside your ears.

Bend your legs and pelvis and pull them towards your ribcage. At the same time, bend your shoulders forward, being careful not to strain your neck muscles too much, and slowly return to the starting position.

Keep your knees and feet together.

About body shaping

How can I make my buttocks rounder and more shapely?

The best approach is to do "reaction exercises." The exercises mentioned in this book are action exercises because you use your body weight as the reaction force. However, you can also do exercises that don't require body weight. Your gluteal muscles respond best to this reaction force, so you can sculpt them quickly. If you have a pear-shaped body, you'll need to keep track of your calories and add three to four 30-minute aerobic runs per week to burn fat.

What exercises can I do to reduce my waistline?

Any exercise that targets the abdominal or oblique muscles (muscles along the waistline) is ideal, just as exercises that target your lower back are beneficial. Head-to-toe raises and bending exercises are particularly helpful for the lower back. Using an exercise ball makes it even more fun. Side arches are also ideal for shaping the waist. However, remember that your waistline is largely determined by genetics.

Will these training programs improve my mid-abdominal strength?

Mid-abdominal strength is a really popular term; it refers to the muscles that encircle your midsection, like a wide band running from your waist to your hips. All the exercises here can improve your mid-abdominal strength, giving you a flat stomach, good posture, and a strong, problem-free back.

I really want to be able to wear jeans, but I always feel so self-conscious because I have extra fat around my waist. What should I do?

To lose that "extra tire," you must burn the extra calories you can't absorb. Don't just eat less; try changing your diet, eating more vegetables and fruits. Eat healthily every day, plus at least 30 minutes of cardio three to four times a week. If you stick to this, you'll magically be able to fit into your jeans again soon.

Hamstring flexion on exercise ball

This is the best exercise for working your thighs and back outside the gym. For better results, lift your hips off the floor during step one and hold that position.

Level 1: Do 20 leg bends

Level 2: Do 30 leg bends

Place the exercise ball against the wall. Lie flat on the floor with your hands by your sides, palms facing down.

Place both feet in the center of the ball, with the width between your heels equal to the width between your knees, and your toes pointing upwards.

Pull the ball about 20 centimeters (8 inches) towards you. Keep your head, shoulders, and arms still, then slowly return your legs and the ball to the starting position.