GAP training is a great way to strengthen and tone the muscles of the buttocks, abs and legs, allowing you to achieve a slimmer and sleeker silhouette.
This type of exercise should always be adapted to the physical capacity of each person and, therefore, it is advisable to consult a physical preparer, however, they can be practiced at home, provided that you avoid overloading the limits of your body, especially in the case of muscles., joint or spine problems.
- For best results.
- This workout should be done 2 to 3 times a week.
- Each sequence of these 7 exercises is one set.
- And each training day.
- You should do 2 to 3 sets.
- Resting for about 30 seconds between each exercise and 2 minutes between each series.
Lying on his back with his knees bent, he lifts his hips keeping his feet and head resting on the ground, then returns to the starting position and lifts his hips again, repeating 20 times.
This exercise warms and works the buttocks and abdominal and thigh muscles, so it’s a great way to start training to prevent muscle damage.
This is the exercise best known for working the abdominal muscle and, in fact, it is one of the best exercises to treat almost all regions of this muscle.
To do this you have to lie on the ground and bend your legs, then lift your shoulders slightly from the ground and return to the starting position, repeating 20 to 30 times.During exercise it is very important to keep your eyes up.to avoid bending the neck and overloading these muscles.
At a more advanced level, to make the exercise more difficult, you can lift your feet off the ground and keep your calves parallel to the ground, making a 90-degree angle with your knees. It is also possible to do the classic sit-ups and, the 5, to raise your back completely until you are sitting with your legs bent and lowering.
Lie on your back with your legs stretched out and place your hands under your buttock bone, then, keeping your legs straight, lift them at a 90-degree angle with the ground and slowly descend, ideally it will take about 2 seconds to climb.and another 2 seconds to lower your legs. Repeat 20 times.
This exercise, in addition to helping to strengthen the legs, is very located in the lower abdomen and helps to have a slimmer and more toned silhouette, helping to beautify the bikini line.
Lie on the ground, but stand in the side position with your legs stretched out, if you prefer, you can place your elbow under your body and lift your torso a little, then lift your leg up and down, always keeping it well.StretchIng Make this move 15 to 20 times with each leg, turning to the other side when you change.
With this exercise it is possible to work a little the lateral area of the abdomen, buttocks and, mainly, the thigh area, being an excellent choice for women looking for a leaner silhouette.
It is a variant of the classic side panel, which provides excellent results to strengthen and thin the waist and lateral and oblique abdominal muscles.
To do this it is necessary to lie on the side and lift the body with the elbow, keeping the forearm well supported on the ground, in this exercise it is important to push the abs to keep the back straight, then lower the hips to the ground and climb back to the board position.Repeat for 30 seconds on each side.
This exercise works very well throughout the buttock muscle, helping to have more resistant buttocks, to do it correctly it is necessary to position the 4 supports and look forward, to keep the back straight and aligned.one knee from the ground and pushes your foot towards the ceiling, keeping your leg bent.
It is advisable to do between 15 to 20 repetitions with each leg, to be able to work well the muscle, to complicate things, the last 5 repetitions can be performed with short movements, keeping the leg always up, without returning to the beginning.Position.
Stand up and step forward until your thigh is parallel to the floor and your knee at 90 degrees, then return to the starting position and change your leg, repeating until you do it 15 times with each leg.
This is another great exercise to train the muscles of the legs, strengthen them and tone them.