The training GAP is a great way to strengthen and tone the muscles of the gluteus, abdominal and legs, allowing you to get a silhouette thinner and more elegant.
This type of exercises should always be adapted according to the physical capacity of every woman and, therefore, it is advised to consult a trainer physical. However, it can be done at home, provided that they avoid struggle in excess of the limits of the body, especially in the case of problems muscle, joint or spine.
To get a better result, this training should be done 2 to 3 times per week. Each sequence of these 7 exercises is a series and, on each training day, you should do 2 to 3 sets, resting about 30 seconds between each exercise and 2 minutes between each series.
1. Elevation of the hip
Lying belly up and with the knees bent, lift the hip, keeping the feet and head well supported on the floor. After, return to the starting position and run up the hip, repeating for 20 times.
This exercise helps to warm up and work the gluteus and the muscles in the abdominal and thighs and, therefore, this is a great way to start your workout to prevent muscle injury.
2. Abdominal classic
This is the exercise best known for working the abdominal muscle and, in fact, is one of the best exercises to treat almost all regions of this muscle.
For this reason, you should lie on the floor and bend your legs. Then, lift up slightly the shoulders off the floor and returns to the initial position, repeating 20 or 30 times. During the exercise it is very important to keep the look up, so as to avoid bending the neck and squeezing those muscles.
On a more advanced level, to hinder the exercise, you can lift the feet off the floor and keep the calves parallel to the floor, forming a 90-degree angle with the knees. It is still possible to do the abdominal and classic, every 5, to climb completely back up to sitting with legs bent and go back down.
3. Elevation of legs stretched out
Lie on the ground belly up, with legs straight and place your hands under the bone of the buttocks. Then, keeping your legs straight, raise them up to form a 90º angle with the floor and then go down slowly. The ideal is that if it takes about 2 seconds to climb up, and another 2 seconds to lower the legs. Repeat 20 times.
This year, in addition to help strengthen the legs, it is very located in the lower abdominal and helps to have a figure more thin and toned, helping to make more beautiful the line of the bikini.
4. Lifting the side of the leg
Continue lying on the floor, but put yourself in a lateral position with the legs stretched out. If you prefer, you can put the elbow underneath the body and lift slightly the trunk. Then, lift the leg that is over the top and then go down, keeping it always well stretched. Do this movement 15 to 20 times with each leg, turning to the other side when you swap.
With this exercise, it is possible to work a little bit on the abdominal side of the buttock and, mainly, the region of the thigh, being an excellent option for women who are looking for a figure more fine.
5. Board side with sink
This is a variation of the plank side classic, which brings great results for strengthening and thinning of the waist and abdominal muscles and side obliques.
For this, you should lie on your side and lift the body with the elbow, keeping the forearm properly supported on the floor. In this exercise it is important to do strength in the abdominal to keep the back well straight. Then, download the hip to the ground and again rise to the position of the surfboard. Repeat the exercise for 30 seconds for each side.
6. Elevation of the foot to the ceiling
This exercise will work very well with all the muscle of the glutes, helping to get my butt to be more stiff. To do it properly, should put themselves in the position 4 support and look forward to keep the back well straight, and aligned. Afterward, take a knee on the ground and push the foot toward the ceiling, keeping the leg bent.
It is advised to do between 15 to 20 reps with each leg, to work the muscle. To make it more difficult, the last 5 reps can be done with short movements, keeping the leg always on top, without returning to the initial position.
7. Lunges with the legs alternating
Stand and then take a step forward until the thigh is parallel to the ground and the knee at 90°, then return to starting position and change leg, repeating until you do 15 times with each leg.
This is another great drill to train the muscles of the legs, strengthening them and making them more toned.