Only 10 Minutes A Day For Stomach, Legs And Buttocks

If you invest only 10 minutes a day in these exercises, you will see results

Our article is about various fitness exercises that supposedly train abs, legs and buttocks. Is that even possible in such a targeted manner?

Everywhere you read that targeted training also specifically melts the fat in the precisely trained zones and parts of the body. This is nonsense, but muscle training generally helps burn calories.

Well-trained muscles ensure better posture and a higher basal metabolic rate. Tight calves and a firm body region around the abdominals, legs and buttocks  need strengthened muscles.

We’ll show you simple but effective exercises!

Abs, legs and buttocks at home in 10 minutes!

It is important that you do the exercises regularly to get a training effect. It is best to choose a fixed time of day, for example in the evening, before you go to the bathroom.

Do not overdo it, but you should train every other day, otherwise your exertion is of little use.

The exercises are child’s play anywhere: at home in the bedroom or living room or when traveling in a hotel room, on the beach or while sunbathing on the lawn.

You don’t need any accessories or devices and you don’t have to buy expensive sports equipment. You may well have sore muscles, especially at the beginning.

Do not let this deter you from doing the exercises – the sore muscles become less common the more you train and thus strengthen the muscles.

Strengthened muscles must also be maintained, so incorporate these exercises into your daily routine.

Lift buttocks

Lie on your back with your feet up so your knees are at a 90-degree angle. Your arms are shoulder width apart from your body.

Now lift your bottom towards the ceiling but make sure that both of your shoulders are still flat on the floor. Raise and lower slowly and deliberately 10 times.

Exercise for thighs and buttocks

Ballerinas train on the bar, you train on the back of a chair! Make sure that the chair cannot tip over, for example by pushing the seat under a table.

Now stand on the side next to the back of the chair and place one hand on the backrest.

You should n’t hold on to the backrest, it only serves as security! Support the other arm on your hips and now lift the outer leg (in ballet this is called the “free leg”) straight outwards.

Make sure the tip of your toe is pointing forward. Don’t buckle at the waist, imagine someone pulling you up by an invisible thread on a log.

Lifting the leg side so far on, as you can and keep it up until you has slowly counted to ten tonnes.

Don’t forget to breathe! Lower slowly. Ten repetitions per side, that strengthens the gluteal muscles!

Toe stand

While we’re with the ballerinas, let’s continue with the tens stand. Find a step or a paragraph. If you don’t find anything like that, put a thick book under each foot.

Stand with the ball of your foot on the edge of the step, heel, or book and slowly lower your heels down until the calf is stretched.

Now lift yourself up again on your own until you stand on tiptoe.

Make sure that your knees stay straight the whole time and that your entire body is straight. Imagine having “swallowed a stick” like a ballerina.

Repeat the exercise 10 times, slowly and in a controlled manner. That strengthens and shapes the calves!

Squat

Old-fashioned or classic, but definitely effective: the squat! Everyone knows how to do it and yet you can do something wrong.

Stand up straight with your legs hip-width apart. The tips of the feet point forward, the back is straight.

Now bend your knees, but make sure that you don’t exceed the 90 ° angle. Exactly that is much more effective than the lightning-fast sagging of the entire body!

Straighten your knees again and make sure that the lifting and lowering is done slowly and in a controlled manner in order to train the muscles on both “paths”.

10 deliberately executed squats are more effective than 20 quick ones!

Lunge

The “lunge” is particularly suitable for strengthening the buttocks and thigh muscles and at the same time stretching them a little.

To do this, place one leg far forward and hold the other back with your knee extended. The deeper you sink into the step, the more effective. 10 repetitions per side are useful.

The best thing to do is to try out our tummy-legs-butt exercises yourself. You will notice how slowly you develop more strength and endurance!