… NOT A GYM GOER? …
… NO SWEAT GIRL …
WORKING ON THAT 2026 SUMMER BODY DOESN’T HAVE TO BE DIFFICULT …
EVEN IF YOU’RE AN AVID GYM - GOER OR JUST STARTING OUT WITH LITTLE EQUIPMENT & NO EXPERIENCE I AM HERE TO HELP YOU MAKE THE BEST OF YOUR WORKOUT …
THESE 6 WORKOUT EXERCISES ARE GUARANTEED TO EFFICIENTLY WORK YOUR CORE & BUTT GIVING YOU THE RESULTS YOU’VE ONLY DREAMED OF …
NO DUMBELLS
NO WEIGHTS NEEDED
GIVE YOURSELF HALF AN HOUR - 45 MINS FOR THESE EXERCISES & I GUARANTEE A PERFECTLY SCULPTED BOOTY BY SUMMER …
… CHECK THEM OUT NOW …
… FOR YOUR CORE …
… DON’T WORRY THEY’RE NOT CRUNCHES …
IN FACT, THEY’RE NOT THE MOST EFFECTIVE WAY TO TONE YOUR ABS ANYWAY …
IF YOU’RE BORED WITH THE GENERIC SIT-UP ROUTINE CHALLENGE YOURSELF WITH THESE FUN & EFFICIENT EXERCISES …
… THEY’RE ALSO BEGINNERS LEVEL …
… FLUTTER KICKS …
… WITH RESISTANCE BANDS …
IF YOU HAVE A RESISTANCE BAND AT HOME THEN THIS IS A PERFECT EXERCISE IF YOU WANT TO ENGAGE YOUR LOWER ABS …
… COMPLETE 10X TO 12X …
SIT COMFORTABLY ON THE FLOOR LOOPING ONE HANDLE OF THE BANDS ON EITHER FOOT …
GRIP THE MIDDLE WITH BOTH HANDS
BEFORE LYING FLAT
DRAW YOUR NAVEL TOWARD YOUR CENTRE
OF YOUR SPINE & PRESS
LOWER SPINE INTO THE FLOOR
… THIS PROTECTS YOUR LOWER BACK …
LIFT BOTH OF YOUR LEGS UP POINTING
STRAIGHT TO THE CEILING
HOLDING THE BAND SECURELY …
SCISSOR YOUR LEGS UP & DOWN ONE AT A TIME
STARTING WITH LEFT LEG
MOVE SLOWLY & POINT YOUR TOES TO
INCREASE THE TENSION IN YOUR CORE
EACH TIME YOUR RIGHT FOOT LOWERS
IT COUNTS AS ONE SET
… OVER TIME …
YOU CAN INCREASE THE DIFFICULTY OF THE WORKOUT BY LOWERING YOUR LEGS SO THEY’RE 15CM - 30CM ABOVE THE FLOOR …
… REVERSE TABLE TOP …
… (12 - 15 REPS) …
THIS EXERCISE WILL NOT ONLY WORKOUT YOUR ARMS BUT IT WILL ALSO GET YOUR MID ABS BURNING …
DO 3X SET OF REPS FLOWING FROM ONE TO THE OTHER WHILE PIVOTING ON YOUR HANDS & HEELS …
HOLD EACH POSITION FOR 2 SECONDS
SIT ON YOUR BUM WITH YOUR HANDS
PLANTED FIRMLY BEHIND YOU
BEND THE KNEES WITH YOUR HEELS
ROUGHLY A FOOT AWAY FROM HIPS
YOUR FEET SHOULD BE COMFORTABLY …
HIPS - WIDTH
DISTANCE APART
AS YOU INHALE …
LIFT HIPS OFF GROUND
ARMS ARE STRAIGHT
TORSO PARALLEL WITH FLOOR
YOUR PALMS SHOULD BE DIRECTLY UNDERNEATH YOUR SHOULDERS …
ANKLES UNDERNEATH YOUR KNEES
LOWER YOUR HEAD BEHIND YOU
… INCREASE THE STRETCH IN YOUR CHEST & NECK …
HOLD FOR A COMPLETE BREATH
KEEP ARMS STRAIGHT
EXHALE AS YOU LOWER YOUR HIPS
STRAIGHTEN YOUR LEGS
SO YOUR HIPS ARE HOVERING OFF THE FLOOR …
AFTER A COMPLETE BREATH …
INHALE & PUSH
BACK INTO FIRST POSITION
… SCISSOR ABS …
… GREAT WORKOUT IF YOU’RE JUST STARTING OUT …
YOU MAY NOT FEEL THIS UNTIL YOU DO IT FOR AWHILE SO REPEAT THIS MOVE FOR A TOTAL OF 20X TO 30X ON EACH LEG IN ORDER TO FEEL THE BURN …
LIE FLAT ON YOUR BACK
EXTEND YOUR ARMS
AGAINST SIDES OF YOUR BODY
PALMS PRESSED INTO THE FLOOR
… ALTERNATIVELY …
YOU CAN SUPPORT YOUR PALMS UNDER THE BACK OF YOUR HEAD IF YOU FIND THIS MORE COMFORTABLE …
BEND YOUR KNEES
DRAW THEM INTO YOUR RIBS
THIS MAKES IT EASIER TO PULL YOUR NAVEL IN TOWARD YOUR SPINE ACTIVELY PRESSING YOUR LOWER BACK FLAT ON THE GROUND …
LIFT BOTH LEGS STRAIGHT UP
TOWARD THE CEILING
CONTINUE TO ENGAGE YOUR CORE
KEEPING YOUR CORE STRONG
LOWER YOUR RIGHT LEG DOWN
FEW INCHES ABOVE GROUND
PRESS YOUR LOWER BACK INTO THE GROUND
LIFT YOUR RIGHT LEG BACK UP
AS YOU LOWER YOUR LEFT LEG
… THIS IS CALLED ‘SCISSORING’ YOUR LEGS …
… FOR GLUTES …
THE BEST WAY TO GROW THAT GORGEOUS BUTT OF YOURS IS TO PERFORM WEIGHT - BEARING EXERCISES …
YOU DON’T NEED BARBELLS OR DUMBBELLS TO GO AFTER YOUR GOALS …
THESE ESSENTIAL EXERCISES REQUIRE ZERO EQUIPMENT & ARE WAY BETTER THAN WHAT YOU’VE BEEN DOING SO FAR …
SOME SPECIFIC WORKOUTS WILL ALSO ALLOW YOU TO CUSTOMIZE YOUR REPS & THE USE OF TENSION BANDS …
… RAINBOWS …
PAINT A PRETTY RAINBOW WITH YOUR TOES & LOOK GOOD DOING IT …
I SUGGEST 2-3 REPS OF TEN SETS FOR EACH FOOT TO REALLY FEEL THE BURN ON YOUR BUTT …
ONCE YOU’VE BECOME COMFORTABLE YOU CAN INCREASE THE NUMBER OF REPS TO UP YOUR DIFFICULTY LEVEL OR INCLUDE A TENSION BAND …
BEGIN ALL FOURS WITH YOUR KNEES
HIP - WIDTH APART
WRIST STACKED OVER SHOULDERS
WITH A POINTED TOE
EXTEND YOUR RIGHT LEG
AS STRAIGHT AS YOU CAN
REACH THE FOOT TOWARD THE CEILING
SQUEEZE YOUR GLUTES AS YOU LIFT
LEG BACK TO STARTING POSITION
LOWER YOUR LEG TO TAP THE FLOOR
ABOUT A FOOT TO YOUR LEFT OF YOUR KNEELING FOOT AS IF YOU’RE DRAWING A RAINBOW ARCH WITH YOUR TOES …
… RETURN TO STARTING POSITION …
… COMPLETE THE REP …
… LEG EXTENSIONS …
… HYDRANTS …
IT’S LIKE THE CLASSIC HYDRANT BUT WITH A DIFFERENCE …
… I SUGGEST 10-12 REPS FOR EACH LEG …
HOW MANY SETS OF REPS YOU WANT TO DO IS UP TO YOU AS THIS ONE IS A KICKER
BEGIN ON ALL FOURS
KNEES HIP-WIDTH APART
WRISTS STACKED OVER SHOULDERS
KNEES AT 90º ANGLE
LIFT RIGHT LEG OUT
TO HIP HEIGHT
EXTEND THE RAISED LEG
STRAIGHT OUT TO THE SIDE
PAUSE FOR 2 SECONDS
BEFORE BENDING KNEE
BRING LEG BACK TO STARTING POSITION
COMPLETE ONE REP
… SINGLE-LEG GLUTE …
MOVE AWAY FROM THE GENERIC GLUTE BRIDGE & CHALLENGE YOURSELF …
2 LOTS OF 10X REPS FOR BOTH LEGS WILL REALLY DO THE TRICK …
LIE ON YOUR BACK
KNEES BENT
SOLES OF FEET ON FLOOR
EXTEND ONE LEG IN THE AIR
ON YOUR EXHALE
SQUEEZE THE GLUTES
PUSHING YOUR HIPS UP
PAUSE FOR TWO SECONDS
LOWER YOUR BUTT RIGHT ABOVE THE FLOOR
REPEAT THIS ACTION WITHOUT TOUCHING THE GROUND TO COMPLETE ONE REP