Just a few things for a silhouette that throws: in just 10 minutes each day, you can model a flat stomach and shapely buttocks. How? By stimulating two groups of hyper-known muscles, the famous abs-glutes. You are not sporty? No problem: our program is very simple. So, even as a beginner, put on a comfortable outfit and spend 10 minutes every day carving a dream body. Here are 6 quick, easy and paying exercises!

I tonic my abs
1. The bust statement
- Lie on your back and bring your legs to your buttocks by bending your knees. Lay the feet flat and place the lower back (lumbar) on the floor.
-Cross your arms and put your hands on your chest. Raise the chin, about a hand's width from the bust, and look at the ceiling.
-Tightly tighten the abdominals and, as you exhale, lift the head and shoulders off the floor as much as possible.
-The abs always contracted, lower the shoulders by inspiring and put the head on the ground.
To begin: 8 times, 2 series.

2. The pedal boat
- Lie down on your back, lumbar to the ground. Cross your arms and place your neck on your hands by pulling your elbows out.
-Bend your knees and raise your legs to form a 90 ° angle with the pelvis, pulling the toes towards the knees. Contract the abdominals and pedal by digging the belly. Look at the ceiling and fix a specific point.
-Respire regularly. Extend one leg forward as far as possible (the extended leg should be close to the ground) and bring the knee over your pelvis. The pace of pedaling should be slow and steady.
To begin: 10 to 12 times, 2 or 3 series.

3. The beetle
-Lie on your back. Stretch the left leg without blocking the knee, the heel resting on the floor. Bring your hands behind your head without the fingers coming together.
-Open your elbows widely by pulling on the shoulder blades. Bend your right leg and bring your knee straight up.
-Roll the head and shoulders off the ground and at the same time pull the left elbow towards the right knee. Keep your lower back flat on the ground.
-Return to the initial position without laying the shoulders on the ground and chained the movement a second time without changing sides.
To begin: 10 to 15 times on each side, 2 or 3 series.

4. The raised leg
- Lie on your stomach and put your forehead on your hands. Stretch your legs backwards with the tips of your toes on the floor. Bring the shoulder blades together.
-Contrain strongly the muscles of the right buttock and lift the right leg straight while inhaling. The hips should remain in contact with the ground, and the right foot should be relaxed.
-Lower the leg without laying it on the floor. Stay a short moment on the tip of the toes and then lift again.
To begin: 10 times on each side, 2 series.

5. The bridge
- Lie on your back, arms at your sides, hands flat on the floor. The head must remain on the ground during the entire exercise.
-Let your knees. Lift the pelvis as high as possible until the thighs line up with the trunk. Breathe deeply by contracting strongly the glutes. Count to 10.
- Slowly lower the buttocks without releasing the contraction and then, without putting them on the ground, immediately chain with the next movement.
To begin: 20 times, 2 series.

6. The dog
-Move on all fours, palms of the hands and knees resting on the ground, elbows with the shoulders of the shoulders and knees in line with the hips. The fingers are pointing forwards and feet towards the back.
-Contract the abs. Stretch one leg back and bend the knee at 90 °, thigh horizontal.
-Inhale deeply. Slowly lift the flexed leg while exhaling, to bring the knee into alignment with the pelvis.
-Compress the glutes strongly and hold the position counting up to 10.
- Slowly lower the knee while inhaling until the knee touches the ground. Chase immediately.
To begin: 8 to 10 times on each side, 2 series.



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