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Hi and welcome to a new video from me, from my workout corner.
Today I have a 20-minute butt and belly workout for you.
So first of all, we're going to build up our butt really nicely for a crisp, round, bouncy butt.
The whole thing for at home and then the last six minutes I have great six-pack exercises
to really strengthen and define our belly.
By the way, you asked me on Instagram if such a combination workout should be done.
So follow me there to be part of such meetings.
Otherwise, as always, there is no double exercise so that it doesn't get boring.
It's all without jumping.
And the best thing is that any of you can do it,
whether you have equipment or not.
So you can do the whole workout without equipment.
But if you have short or long fitness bands, for example,
then grab them.
They are so versatile and can be used in many exercises today
and make the workout even more intense.
Just like, whoops, ankle weights,
so weights for the ankle.
But you can also see my barbell tower in the background.
You can grab it just like that.
So you can simply adjust the workout to your needs and your fitness goals
and really get the best out of the workout.
So now jump into your sports clothes and now have fun.
Let's go!
Friends, now we can start.
And we start in the back position.
By the way, I always show you the exercises without equipment
and then show you the most different alternatives with equipment.
You already know that.
We start with a classic glute bridge.
In other words, we press really nicely from the butt to the top.
Tense your butt here, hold it up for a moment, go down again
and press up again from the butt.
And of course this exercise is great for either weight up here
or with the fitness bands.
Versus
If you want to achieve the ultimate burning,
you can even take a 20-second break here in the glute bridge
and hold it tight.
Otherwise, put it down for a moment, shake it out a bit
and now we continue with the
One Leg Glute Bridge, i.e.
give one leg up and
now push it up again from the butt,
hold it up for a moment,
push the butt really tight
and go down and
come up again. This is of course
a great exercise, especially
if you only train with your own body weight
because it is a unilateral
exercise, i.e. we only have
one leg that has to work
and so more weight on it.
Very good,
feel free to hold the glute bridge again,
otherwise put it down for a moment,
now it comes, left leg in my case
in the air again,
One Leg Glute Bridge,
take a deep breath, otherwise
drink something. Get ready
in 4, 3,
2, 1, here we go again.
...
I only have one last Glute Bridge
variant for you now,
i.e. the Glute Bridge Hold
and alternately give
one leg to the body,
i.e. always alternately
pull the knee to the body.
Just take a short breath,
shake it out
and we'll get ready again.
...
We continue with Romanian Deadlifts,
it would be great if you have
a heavy weight,
I grab my shorts,
you can of course do the exercise
again without equipment,
blend in,
you can also be creative,
grab a heavy backpack,
as I said, the long fitness band,
as you can see, it is already faded in
and now go down really nice,
go down, go along and
come up, you feel it really nice
in the back muscle chain,
especially in the butt,
hamstrings and up.
Important, shoulders back
nicely.
...
Very good!
Now we come to the
quadruped position
and do
donkey kicks,
i.e. on all fours.
This is of course also a great exercise
for the short fitness band,
that you can just
clamp it in here
and now nicely
from the butt,
give the leg up.
...
We come to the squat,
namely in the really nice deep
wide squat
and now do
squat pulse,
i.e. we will now land the pulse.
We now press the
legs outwards,
really nice here,
tighten the butt,
you can also take the short
fitness band again and
press outwards.
...
Sit deep, deep, deep, deep,
otherwise it is much too easy for us.
...
5, 4, 3,
2, 1
and
we need an increase now,
that can now be a chair, the edge of the bed,
if you don't have anything ready,
you can do normal fall steps,
otherwise we do
really nice for our butt,
Bulgarian Split Squats.
Just sit down,
put your legs back,
stretch your feet,
so you find the right position
and now go down deep
and come up,
give your upper body slightly forward,
come down deep and press up.
...
Of course, again without weight.
...
I have to say,
the exercise
kills me every time,
it goes in so well.
Now put your leg back,
as I said,
otherwise just do classic fall steps.
...
We continue with
Kneeling Squats.
It's great if you have a long fitness band that holds you back really well.
So you can use the resistance really well.
Otherwise, without the band, I just attach the band here at the foot of the shelf.
You can also attach it to the bed foot or something.
And then kneel here and push up.
Come forward, tighten your butt and back.
And again, zack, out of the butt.
Very good.
We're going to lie down now.
Now we have an exercise for the gluteus medius.
Also really nice for a nice hip, for a sand clock figure.
Side lie and now from the butt up and slightly push the hip forward.
And go down again.
Come forward, come up, hold up for a moment, go down.
You can also take the short fitness band again, but I'll tell you, it burns really nicely without it.
Very good.
Now let's have another sip and then the other side.
And then I have another exercise and then it's our turn.
Time is running out.
So, we're going to lie on the left side now.
And push up and forward again.
It can make you shudder, you'll try to fight the thunders.
Trust me no matter what happens, because I will stay by your side in your heart.
Whatever happens, remember that you can do anything you want.
You can do anything you want.
We're going to lie on our stomachs now and do some really nice burn frog kicks as a finish.
Wink your legs and now hold them in the air and then give them even higher.
Don't just let go here, always hold it up slightly, tense from the butt and push up, push up, push up from the butt.
It's also great for our lower back, which is often neglected.
It's super important to strengthen the opponent to our stomach, to our six-pack, against pain and of course for a nice butt.
You can do anything you want.
And now, as announced earlier, a 6-minute six-pack workout.
I think it's such a cool combination.
We're going to start in a back position.
Turn once and now we're going to give our legs a stretch up and tap alternately left and right to our toe tips.
Come up from the stomach, tap, tap, tap. Very, very good.
We come in a plank position, which is also a super good, effective exercise for our entire core, not just for our stomach.
We're really strengthening the entire center of our body.
We're going to do a plank and then we're going to go forward and back and forward again.
Don't put your knees down, stay up, stay calm and tense with your upper body and tense your core really well.
We come back to the back position and do reverse crunches.
The reverse crunches look like this.
We now tilt our legs up and then pull them up and down again.
Come down, push up.
Great for our straight abdominal muscles, especially for the lower area.
Go up and down.
If it's too hard for you, put your legs down in between.
Otherwise, really try to keep the tension in your stomach.
Very good.
Take a short break and then continue with half circles.
This is a great exercise for our lateral abdominal muscles.
We're going to do the dishwasher, as I like to call it.
Stretch your legs up and now lean sideways, left and right.
Don't lean, just tap to the side, so to speak, and stay straight with your upper body as far as possible and keep the tension in your stomach.
You'll feel it really nice in your lateral abdominal muscles.
Before the last exercise, we're going to do roll-ins.
We're going to roll in really nicely from the stomach back to the back.
Hold it up here for a second, hold it out of your stomach and come forward again.
Roll in again and slowly roll up again from the stomach.
It's enough if you go up to this 90-degree angle and then roll in and out again.
Last exercise, then we've already done the 20 minutes.
And now, finally, mountain climbers.
They're going to destroy us now.
We're going to pull our legs to our body in the plank position.
If it's too exhausting for you, but you're at your limit, just do the exercise slowly.
Otherwise, really do a little sprint.
Give it your all.
30 seconds, then we've done it.
Don't hang, don't be too high.
A really nice, stable core.
And 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And done.
The butt and the stomach are really destroyed.
I really hope you enjoyed my workout.
As always, I'm really happy about a thumbs up.
Don't forget to subscribe to my channel for free so you don't miss any new workout recipes or other videos from me.
I'd say I'll see you next time.
Take care, bye!
