Beautiful buttocks and abs in 30 minutes a day. Workout from the world body fitness champion

Beautiful buttocks and abs in 30 minutes a day. Workout from the world champion in body fitness

If you combine a set of exercises of Julia Ushakova with the main training, the result will be visible in a month.

Tight butt and flat stomach – the dream of many girls. But to achieve it, you need to train hard. If you have been going to the gym for a long time, you want to increase the load and diversify your exercise plan, try our set of exercises. It is quite simple, and with its help you will tone up your body faster.

Honored Master of Sports of Russia in bodybuilding

For training we need only weights, a mat and a good mood.

What do I need to know before training?

Before you start training, put weight bracelets on your ankles. If you are a beginner, you can work out with your own weight. Exercises are done one after another without stopping. In total, we perform three rounds, with a break between them – two minutes.

Squats with a swing

Tehnika:

• Put your feet at shoulder width, hands in front of you, back flat.
• Squat down, pulling the pelvis back.
• Rise. When the legs are finally straightened, make one of them swing back.
• Repeat the exercise, but now we swing the other leg.

Do 15 times for each leg.

Side twists

Tehnika:

• Lie on your back, clasp your hands behind your head, knees bent.
• Raise the torso and the left leg at the same time.
• Pull the right elbow to the left knee.
• Atgriezieties sākuma pozīcijā.
• Repeat the exercise, but now stretch with the left elbow to the right knee.

Important: keep your lower back on the floor.

Do 15 times on each side.

Gluteālais tilts

Tehnika:

• Lie on your back, bend your knees and put your heels as close to your buttocks as possible.
• Arms lie along the torso.
• Raise the pelvis and tense the buttocks. Hold in the upper point for 1-2 seconds.
• Atgriezieties sākuma pozīcijā.
• Do not engage the back during the exercise, work only the buttocks.

Do 15 times.

Dynamic plank

Tehnika:

• We stand in a supine position, resting on the elbows.
• From this position take one leg sideways.
• Return it to its place.
• Repeat the same with the second leg.

Do 15-20 times for each leg.

The workout is over.

In conclusion, you can do a little stretching of the gluteal muscles to avoid pain the next day.