No Squats: Belly, Buttocks, and Thighs Workout

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If you have been looking for an exercise which will help you with shaping the abdominal area, buttock and thighs, without at the same time stressing the joints, you need to stop doing squats and just focus on some other moves, which we will show you now. You need to do the following workout routine 4 to 5 times a week and do 10 controlled repetitions of each movement. Thus, if you want faster results, you need to do 2 sets of each of the exercises and do at least half an hour of cardio daily.

The Belly, Buttocks and Thighs Workout Routine

Knee Press

Knee Press exercise

You have to lie on your back with the buttocks against the wall for this exercise. Your knees have to be bent and the feet placed 3 to 4 feet up the wall. Raise the buttocks from the floor. Then, cross the right ankle over the left knee and pulse the knee towards the wall 20 times, without moving the rest of the body. If you want to make this exercise more demanding, you have to life and lower the hips several inches with each repetitions, as you press the knee. If you want this to be easier, you will need to do the movement with the buttocks on the floor.

Wall Scissors

Wall Scissors exercise

First, place the buttocks close to the wall with the knees bent and feet on the wall. Just raise the hips and put the elbows on the floor, the hands on the hips. You need to do this so that you can support the lower body. Walk the feet up the wall so that your legs are straight. Afterwards, lower the left leg toward the head and make sure both of the legs are straight. Just go back to the primary position and do the same with the right leg. If you want the exercise more demanding, you need to pulse 2 or 3 times as you lower the leg and move it up and down an inch before you put it back to the wall. On the other hand, make the exercise less demanding by beginning with the hips placed 3 to 6 inches away from the wall.

Toe Reaches

Toe Reaches exercise

First, lie on the floor with your heels against the wall and make sure the legs are straight. Reach the right hand toward the left foot and allow the right shoulder to rise off the floor. Then, go back to initial position and do the same with the left hand and right foot. If you want the exercise more demanding, do it with the feet stacked toe to heel. If you want it easier, reach toward the knee.

Windshield Wipers

Windshield Wipers exercise

Start by lying in the floor on the back, with the legs against the wall and the bottoms of the feet facing the ceiling. Lower your left leg slowly down the wall like a clock toward 9 and return to the starting position. Repeat the same procedure with the other leg, however, sweep toward 3 o’clock. Alternate the legs until you complete all repetitions. If you want to make the exercise more demanding wrap an elastic band around the left foot and hold both of the ends at the right hip for extra resistance as you sweep the left foot down the wall. Repeat as much as you need and then do the same with the other leg. If you want the exercise to be easier, move the buttocks 3 to 6 inches away from the wall.

Wall Bridge

Wall Bridge exercise

Start on your back with the buttocks against a wall and the arms at the sides. Then, bend the knees and place the feet 3 to 4 feet up the wall. Raise the lower and middle back off the floor and make sure the shoulder blades are on the ground. Then, inhale and exhale deeply and start to return to the initial position gradually. If you want the exercise more demanding cross the right ankle over the left knee so that the left foot is the only one on the wall. If you want it easier, do not use the wall, but keep the feet flat on the floor as you lift into a bridge.

These are all the exercises which are part of the workout routine that will help you immensely to get the abdominal area toned. Just try them for some time, you will not be sorry!

 

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