Do the Squats and ABS Within 28 Days to Get Firm Behind

Having that perfect butt is something that most women are obsessed.  Many of us are not born with a perfect body so in order to achieve that we need to exercise and dedicate some time to actually see results.

In today’s article, we present to you a workout consisted of 5 exercises that need to be performed every day for a period of 28 days.  This is like a challenge for you and if you manage to complete it the results are guaranteed.

As the days will be passing, you may increase the number of times step by step, optionally.

1. Leg Lifts


Firs lay down on your back and place your hands on the floor. Raise your legs up in the air and hold them for several seconds. Lower your legs down without touching the floor and lif them again. Repeat this exercise 10 times. The exercise needs to be performed during a period of 30 seconds per each side;

2. Mountain Climbers


As you place your arms and feet on the floor, move your legs as you were climbing atop while keeping your hands fixed on the ground. Switch legs and make additional repetitions with the opposite side too. The exercise needs to be performed during a period of 30 seconds per each side;

3. Squat Jump


Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position. You are allowed to make several arrangements of 10 repetitions if one set of 20 repetitions is too much for you. The exercise needs to be performed during a period of 30 seconds per each side;

4. Russian Twist


Sit down on the floor, lif your legs and back as much as you can. With your arms spread forward, turn to one side of the body and then to the next. Repeat this exercise for 10 times. Complete 12 full rotations. (That’s 24 twists!)

5. Sumo Squats


You will have to perform 20 repetitions of the exercise;

Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;

Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement;

Source: Female Fit Body

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