Do the Squats and ABS Within 28 Days to Get Firm Behind


Having a hot and well-shaped butt is one of the biggest goals of the women when the term of an attractive body comes to question. The appealing butt is a definition of well-proportioned body for every woman.

Since the winter is behind us, today’s article will present to you one challenge for achieving a firm attractive swimsuit butt, that needs to be followed by proper healthy everyday portions.

The workout is consisted of 5 simple exercises that need to be performed every day in a period of 28 days. The good thing is that these exercises are not requesting certain professional equipment, so they may be performed at home. As the days will be passing, you may increase the number of times step by step, optionally.

Leg Lifts

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The exercise needs to be performed during a period of 30 seconds per each side;

Start the exercise by laying down on your back. Bring the hands on the ground so that they will be facing the floor.;

As you are breathing out, lift the legs off the ground;

The knees should be kept bolted during the entire exercise;

Try to stay into this position for 30 seconds, or even more if you can;

As you are breathing in, return the body to the initial position.

Mountain Climbers

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The exercise needs to be performed during a period of 30 seconds per each side;

Start the exercise by bringing your body into a plank position. The arms need to be in a straight position and placed on the floor, while the hands need to be placed under the shoulders. The legs should be in a straight position on the toes, while the heels need to be off the floor;

Bend the right knee and drive the leg towards the chest. Try to stay into this position for several seconds and then return the body into a plank position;

Switch legs and make additional repetitions with the opposite side too.

Squat Jump

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You will have to make 20 repetitions of the exercise;

Start the exercise by standing on both your feet, the same on a distance as the shoulders. Extend the arms in front of you as much as you can;

Perform a squat and push your butt to the back;

Immediately jump up into the air and land softly on the ground;

While performing each movement make sure that same is controlled. Maintain a good anatomical body position;

You are allowed to make several arrangements of 10 repetitions if one set of 20 repetitions is too much for you.

Russian Twist

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You will have to perform 20 repetitions of the exercise;

Start the exercise by laying down on the floor;

Raise your body and extend the arms in front of you;

Make a twist with the torso to the right side until the arms get into a parallel position with the ground;

Try to stay into this position for several seconds and return your body into the initial position;

Switch sides and repeat the same movements with the opposite side.

Sumo Squats

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You will have to perform 20 repetitions of the exercise;

Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;

Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement;

Do as many squats as possible during a period of 30 seconds.

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