The No Squats Belly, Butt, and Thighs Workout

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We are presenting you here the newest way of shaping up your butt, belly, by doing the exercises that don’t stress your joints.

 

This workout is created by fitness expert Ellen Barrett, star of Prevention’s Flat Belly Diet Workout DVDs. It is a simple workout, composed of five moves and no any equipment, except a wall.

The perfect balance of weight-bearing exercises such as inverted moves and walking, use gravity to naturally provide an instant energizing rush and boost circulation.

How to do:

–           Perform it 4 or 5 times a week.

–           Repeat 10 slow, controlled reps of each move.

–           If you want faster results, perform 2 sets of each exercise, adding at least 30 minutes of cardio.

Follow the instructions bellow:

  1. Wall Bridge

Instructions

–           Starting position – laying on your back with your butt against the wall, place your arms at your sides.

–           Plant your feet 3 to 4 feet up the wall, bending your knees and raising your lower and middle back off the floor. Keep your shoulder blades on the floor.

–           Hold this position for a deep inhale, then exhaling, slowly return to the starting position.

MAKE IT HARDER
:

You can cross your left ankle over your right knee so that only your right foot is on the wall.

MAKE IT EASIER
:

Without using the wall, just keep your feet flat on the floor as you are lifting into a bridge.

Pairing this workout with a healthy, but filling diet you have chances for the best results, which should aim to lose 5 inches of belly fat in 4 days, and all of that without feeling hungry.

  1. Windshield Wipers

Instructions

–           Starting position – Laying face up on the mat, your legs against a wall and the bottoms of your feet facing the ceiling.

–           Lower slowly your left leg down the wall (at 9 o’clock position),

–           Return to the starting position and repeat with right leg (in form 3 o’clock).

Alternate legs until you’ve completed all of the reps.

MAKE IT HARDER:

Enhance it wrapping an elastic exercise band around your left foot, holding both ends at your right hip for added resistance. Perform all reps and switching legs repeat.

MAKE IT EASIER

Your butt can be 3 to 6 inches away from the wall.

  1. Toe Reaches

Instructions

–           Starting position – laying on the floor, press your heels against the wall keeping your legs straight.

–           Reaching your right hand toward your left foot, allow your right shoulder to lift off the floor.

–           Return to the starting position and repeat with your left hand and right foot.

Alternate legs until you complete all reps.

MAKE IT HARDER
:

This exercise can be performed with your feet stacked toe to the heel.

MAKE IT EASIER

Stretch toward your knees.

  1. Wall Scissor

Instructions

–           Starting position – your butt is close to the wall, knees bent, and your feet planted on the wall.

–           Lifting your hips up, place your elbows on the floor and your hands on your hips, supporting your lower body.

–           Walking your feet up the wall come with your legs straight.

–           From this position, lowering your left leg toward your head, keep both legs straight.

–           Return to the starting position and repeating with your right leg complete one rep.

Alternate until complete all reps.

MAKE IT HARDER
:

Lowering your leg, pause and pulse 2 or 3 times and move it up and down an inch or two, before returning to starting position.

MAKE IT EASIER

Perform it with your hips 3 to 6 inches away from the wall.

  1. Knee Press

Instructions

–           Starting position – laying on your back with your butt against the wall, feet planted 3 to 4 feet up the wall and knees bent.

–           Lifting your back and butt off the floor, cross your right ankle over your left knee.

–           Keeping the rest of your body flexed, pulse your knee toward the wall 20 times.

–           Repeat 20 times on your left side.

MAKE IT HARDER
:

Lift and lower your hips a couple of inches with each rep, while you are pressing your knee.

MAKE IT EASIER


You can perform the exercise with your butt on the floor.

Sources: www.prevention.com