Do you want the perfect abs and butt? This workout is for you. This is the perfect abs and butt shaping up workout. We’re going to tone and chisel our abs and we’re going to lift and chisel our butt.
Let’s get down on the ground and work those abs. Now, remember to breathe and use your core.
I’m always going to give you different variations, so that you can go at your level.
Here is level 1; it’s called “Boat Pose”.
Lean back onto your sitting bones and lift your arms and your legs.
Engage your core, hold that, deep inhale and exhale. We’re just warming up…
If you want to go further, you’re going to straighten those legs, lower down, and then come up.
We’re going to do this 3 times.
Take a minute to rest, engage your upper body.
Think about in “Boat Pose” if you have a sinking spine, you’re going to let all that water in, so you really need to lift your spine and your heart.
Are you ready to go for a more advanced level?
Engage your heart, use your core.
We’re going to lift those legs up and we’re going to straighten them, all the way straight.
Come on you can do this and hold for 1, 2 and 3.
Lower down; come up for 1, 2, and 3.
Now, we’re going to go twisting and twist, twisting and twist.
Still using your core and your breath.
Let’s do this 3 more times…
Now, I kept my core engaged the entire time.
That’s great for your abs and now let’s starts working that butt.
So you’re going to come over into plank position…
“Plank” is where you straighten your arms and then you straighten your legs.
Once again, you’re using your core so tighten it in one solid plank position.
Once you’ve got that position, your shoulders are engaged so that your triceps roll in, it’s nice and stable.
Just this is engaging my core.
You can feel it if you’re really using it.
Also, I’m tightening my butt.
If you want to go further, we’re going to do “Running Man”.
We’re going to do them 20 times. Go as many as you can.
Ready? Take a deep inhale and let’s go.
Keep breathing and keep going. Love it….
Stretch it out to downward dog.
Now, you can do the “Running Man” again or if you want a more advanced version, use your abs and your core.
We’re going to jump 2 feet together, jump back, jump up, jump back, so your knees are coming up to that opposite elbow.
We’re going to do this a few more times really using your core.
We’re chiselling that butt.
Let’s go 2 more times, 1 and 2. Stretch it out.
For our final move for the abs and core, we’re going to come back into plank and do “Side Plank”.
You’re working the side obliques, the core, and you’re also holding that butt cheek in because if it’s sagging, it’s not engaged.
Lift it up…
Breathe. I know you’re breathing, I’m breathing really hard too, so you know it is working.
You can do this.
We’re going to pulse it 5 times.
If you want to go further, lift that arm up so you really lengthen your arm and your leg.
Here we go… 1, 2, 3, 4, and 5.
Bring that arm down and we’re going to do the other side.
Make sure your tricep is squeezing in to give you a very stable base.
Holding here, this is working your core and your butt.
Remember, you’re not sagging down; you’re lifting up, engaging and working your side obliques.
Hold here or if you want to pulse, we’re going to pulse 5 times.
If you want to go even further, lift your arm and your leg and then pulse.
You can rewind this Video, to do this same exercise sequence 3 times to get the perfect abs and butt.
Do it 3 times a week, watch how your abs get more and more chiselled.
Your butt gets toned and tight.
You too will be shaping up in time for bikini season and to rock those hot pants anytime you want.
By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.
This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.
To find out more about this program, click on My Bikini Butt
2 Replies to “The Perfect Abs and Butt Shaping Workout You Can Do At Home”