Do you want to get your belly, buttocks, and legs in shape in a short time? Then do these exercises. All you need is 30 minutes a day, a ball, towel, good friend and water.
The squat is known as the king under the exercises for the legs. Translations for the exercise are the knee flexion, knee seat, and squat.
Stand with your backs against each other and place your feet in front of your body, next to each other at hip width. Pull your belly button to activate your abs.
Push your backs together and then lower yourself, until you ‘stand’ in a sitting position. Then stretch your arms forward for balance.
Your knees are right above your ankles, at a 90-degree angle. Hold that position for a moment and then come together! – up again. Repeat this exercise twelve times.
The duck squat is ideal for getting streamlined legs and calves.
Stand in a wide squat. That means: bend your knees and make sure your knees are right above your ankles. Turn your feet slightly outwards, hold your stomach and your torso straight and push your shoulders backward while keeping your hands straight forward in front of your body.
Push the left and the right heels as high as possible from the ground. First very slow, then faster and finish with a ‘sprint’.
Hold on until you can no longer.
Another good exercise for your buttocks and legs are lunges or – in Dutch – getting out. By the movement of the lunge your buttocks are tightened.
Stand right opposite each other about five meters away. Your feet at hip-width apart.
Now step with one leg straight forward until the foot is about one meter from your other foot (depending on your own length of course), and throw the ball from chest level to the other. The other person catches the ball, also steps forward and throws the ball back.
After throwing, you push yourself back to the starting position on your front leg. Always change legs that step forward. Make sure your front knee always stays straight above your ankle, just like the squats.
Start with six repetitions on each side. What you have to pay attention to with the dynamic lunge is that your upper body stays straight and your front knee does not cross your foot when you kneel. That is not too good for your knees.
It is also advisable not to put your front foot in the extension of your back foot. It is then a lot harder to stay in balance. Just put your feet straight forward so that they are still at shoulder width.
Beautiful buttocks, legs and belly? Then do the bridge (bridge) with a ball between your knees.
Lie on your back with bent legs and your feet flat on the ground. Make sure your knees are above your ankles.
Hold the ball between your knees. Then move your pelvis up and down and squeeze your buttocks and legs together at the highest point as hard as possible. Make sure you keep your back straight by tightening your abdominal muscles.
Start with twelve repetitions and alternate; while one works, motivates and corrects the other.
These push-ups (push-ups) with ball provide beautiful shoulders, chest, back and stomach.
Sit on your knees and support the ball with one hand and the other on the ground. For a lighter variant you ‘stand’ on your knees. For the full version you stand on your feet.
Bag through your arms until your nose almost touches the ground and then push yourself up again. When your nose is on the ground, your elbows must stand straight above your hands.
Roll the ball to the other hand and repeat the exercise. Make sure your body moves “like a plank” by tightening your stomach and buttocks.
Six repetitions on each side and switch off together.
Stronger and firmer abdominal muscles (also called simply abs) and a belly like a board, you get with the help of the abdominal exercises below. Try this with sideways leg movements.
One of you two is lying on the back with the ball between the feet and the legs bent or stretched (for advanced). Both shoulders are on the ground and your arms are slightly spread out next to your body.
Move your legs – straight or bent – sideways to the ground and return to the starting position. Repeat that movement, but then to the other side.
Start with six repetitions on each side and alternate. One works and the other motivates and corrects.
Or the classic crunch for tight high abdominal muscles.
Lie on the floor and hold the ball in your hands right above your body. Bend your legs. Your training buddy stands by your head and holds the hands about 20 centimeters above the ball.
Push the ball against your partner’s hands and then slowly return to the ground. Always keep your head in line with your torso.
Twelve times and alternate.
pelvis Lifting pelvis with the ball leads to pruning hard abdominal muscles.
One of you is lying on the back on the floor and holding the ball between the feet, with the legs raised horizontally and slightly bent. The other person sits or stands by the feet and holds the hands about 20 centimeters above the ball.
The person lying on the ground pushes the ball against the hands of the other person with his legs and then gradually sinks back to the ground.
Start with twelve repetitions and alternate.