Do you want to get your stomach, 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.
squat
The squat is known as the king of leg exercises. Translations for the exercise are the knee bend, knee-squat, and squat.
Start position
Stand with your backs together and place your feet in front of your body, hip-width apart. Pull in the navel to activate your abs.
Practice
Press your backs together and then lower down until you are in a sitting position. Stretch your arms forward for balance.
End position
Your knees are directly above the ankles, at a 90-degree angle. Hold that position for a moment and then come – together! – back up. Repeat this exercise twelve times.
duck squat
The duck squat is ideal for getting streamlined legs and calves.
Start position
Stand in a wide squat. That is, bend your knees and make sure your knees are directly above the ankles. Rotate your feet slightly outward, keeping the stomach in and your torso straight, and push the shoulders back, keeping your hands stretched straight out in front of the body.
Practice
Alternately push the left and right heel off the ground as high as possible. Very slow at first, then faster and end with a ‘sprint’.
Repetitions
Hold on until you can’t anymore.
lunges
Another good exercise for the buttocks and legs are lunges or – in Dutch – stepping out. The movement of the lunge tightens your buttocks completely.
Start position
Stand straight across from each other about five feet away. Your feet hip-width apart.
Practice
Now step straight forward with one leg until the foot is about one meter from your other foot (depending on your own height of course), and throw the ball from chest height to the other. The other catches the ball, also steps forward and throws the ball back.
After throwing, push yourself back to the starting position on your front leg. Always switch legs that step forward. Make sure that your front knee is always directly above the ankle, just as you would with the squats.
Repetitions
Start with six reps on each side. What you need to pay attention to with the dynamic lunge is that the upper body remains straight and the front knee does not extend past the foot when you kneel. That’s not very good for your knees.
It is also advisable not to put your front foot in line with your back foot. It is then a lot more difficult to stay in balance. Just put the feet straight forward so they are still shoulder-width apart.
Bridge
Beautiful buttocks, legs and stomach? Then do the bridge (making a bridge) with a ball between your knees.
Start position
Lie on your back with your legs bent and your feet flat on the floor. Make sure the knees are above the ankles.
Practice
Keep the ball between the knees. Then move your pelvis up and down and squeeze your buttocks and legs together as hard as you can at the highest point. Make sure to keep your back straight by tightening the abdominal muscles.
Repetitions
Start with twelve reps and alternate; while one works, motivates and corrects the other.
push ups
These push-ups with ball provide beautiful shoulders, chest, back and abdomen.
Start position
Get on your knees with one hand resting on the ball and the other on the floor. For a lighter version you ‘stand’ on your knees. You are standing on your feet for the full-fledged variant.
Practice
Lower your arms until your nose almost touches the floor, then push yourself back up. When your nose is at the floor, your elbows should be directly over the hands.
Roll the ball to the other hand and repeat the exercise. Make sure the body moves ‘like a plank’ by tightening your abdomen and buttocks.
Repetitions
Six reps on each side, alternating together.
abs
Stronger and firmer abs (also simply called abs) and a belly like a plank, you get with the help of the abdominal exercises below. Try this one with side leg swings.
Start position
One of you will lie on your back with the ball between your feet and your legs bent or straight (for advanced users). Both shoulders are on the floor and arms slightly apart at your sides.
Practice
Move the legs – straight or bent – sideways towards the floor and return to the starting position. Repeat that movement, but to the other side.
Repetitions
Start with six reps on each side and alternate. One works and the other motivates and corrects.
Classic Crunch
Or the classic crunch for tight high abs.
Start position
Lie on the floor and hold the ball in your hands directly above your body. Bend the legs. Your training buddy will stand by your head and hold your hands about 20 centimeters above the ball.
Practice
Push the ball against your partner’s hands and then slowly lower back to the ground. Always keep your head in line with the trunk.
Repetitions
Twelve times and alternate.
Pelvic Lift
Raising the pelvis with the ball leads to hard lower abs.
Start position
One of you will lie on your back on the floor and hold the ball between your feet, with your legs raised horizontally and slightly bent. The other sits or stands by the feet and keeps the hands about 20 centimeters above the ball.
Practice
The person lying on the floor pushes the ball against the hands of the other person with their legs and then slowly lowers back to the ground.
Repetitions
Start with 12 reps and alternate.
