Simple abs workout for ladies
Hi guy welcome to TYDK, today we are going to workout your lower abs and to lift glute at your butt and its gonna be great because it takes only 15 minutes to complete this home fitness workout also we gonna do this by 20 seconds long per exercise and 5 seconds transition for the next move and alternate between abs workout and glute workout. So all in all there are 6 variation workout for abs and butt but first we make sure you have water beside you for you to drink after working out.
6 home workout for butt and abs
The first thing we gonna do is to perform the butt workout then the abs is the next.
1. Side kick
For this move or workout you make sure our body is facing down and you gonna keep your legs raise the whole time and you gonna try to kick out for 12 reps for each legs, If you you are a beginner you can do it just for 20 seconds per leg. You can watch the video below for the proper position of this workout.
2. Heel pops
You gonna flip over for this workout and put your feet upright and try to pop up your legs slowly into the sky but make sure you control the way down your legs just don't bang down you butt to the ground. Use your abs to slowly going back to the ground so that you feel the burn at your abs.
3. Scorpion
After doing the Heep pops we gonna flip back over again like side kick position, but this time use your legs like a scorpion tail and point your toes upward and try to reach up for 12 reps like a scorpion tail and squeeze your but when you reach to the maximum range of motion.
4. Tap outs
For this position make sure your leaning back and your elbow is bent backwards and your abst still left in you core and hold tight and you gonna top your toes outside and top in out of the mat and your legs gonna bent a little bit and focusing that point back to your spine keeping your abs engage.
5. Straight pulse
This workout is like doing a scorpion but this time your legs is straight and you going to up your legs until you feel reach your range then control your legs when you down same thing like heel pops you don't need to banging your legs to the ground like we use to.
6. Hip hops
This is the last thing we gonna do, put your legs upward like 90 degree and make sure your back is on the ground and put your hand beside you and gonna pop your legs up to the maximum range you can reach.
Now you can start the 15 minutes workout that a super quick home fitness workout and hopefully you feel the burn by doing this home workout, you can also done this workout without using ankle weight like the video below but if you want more challenge you can add the weight if you like.
You gonna flip over for this workout and put your feet upright and try to pop up your legs slowly into the sky but make sure you control the way down your legs just don't bang down you butt to the ground. Use your abs to slowly going back to the ground so that you feel the burn at your abs.
3. Scorpion
After doing the Heep pops we gonna flip back over again like side kick position, but this time use your legs like a scorpion tail and point your toes upward and try to reach up for 12 reps like a scorpion tail and squeeze your but when you reach to the maximum range of motion.
4. Tap outs
For this position make sure your leaning back and your elbow is bent backwards and your abst still left in you core and hold tight and you gonna top your toes outside and top in out of the mat and your legs gonna bent a little bit and focusing that point back to your spine keeping your abs engage.
5. Straight pulse
This workout is like doing a scorpion but this time your legs is straight and you going to up your legs until you feel reach your range then control your legs when you down same thing like heel pops you don't need to banging your legs to the ground like we use to.
6. Hip hops
This is the last thing we gonna do, put your legs upward like 90 degree and make sure your back is on the ground and put your hand beside you and gonna pop your legs up to the maximum range you can reach.
Now you can start the 15 minutes workout that a super quick home fitness workout and hopefully you feel the burn by doing this home workout, you can also done this workout without using ankle weight like the video below but if you want more challenge you can add the weight if you like.
15 minutes abs workout from home
