Only with a daily workout and proper diet you can round your butt and tone your abs. You need just a 15 minutes a day to achieve your goals, so you don’t have an excuse.
Here is list of exercises which you need to do every day for a period of one month. They will help you shape your body, build your muscles, improve your posture and balance and also boost your overall wellness. It is recommended doing them in the morning after waking up, but if you are lack of time then do them in the evening before you go to sleep.
Lay down on your stomach with your arms over your head. Then raise your lower legs and upper body up off the ground. Pulse your arms and legs up and down. You should move your right arm and left leg together and your left arm and right leg together. Repeat it for 20 times.
2. Crunches with knees up
Start this exercise lying on your back with your hips and knees bent to 90-degree angle. Then raise your upper body using your abdominal muscles and hold the position for several seconds. After that, lower your body back in the starting position. Do this exercise 10 times.
Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position.
Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement. Do this as much as you can.
5. Glute Kickback
Start on your fours and then lift your right leg till your hamstrings are in straight line with your back. You should contract your glutes and hold this position for several seconds. Then bring your leg back to the starting position. Repeat it 10 times.
Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.
7. Glute Bridge
Start lying on the back with your hands by your sides and your knees bend. Your feet should be shoulder-width apart. Then lift your hips off the ground keeping your back straight. Hold this pose for few seconds and then slowly bring your hips back in the starting position. Repeat it 15 times.