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The No Squats Belly, Butt, and Thighs Workout

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Flatten your belly, slim your thighs, and firm your buttocks in 2 weeks-without a single sit-up or squatting

Love your lower body!

love-lower-body

The newest way to get in shape the abdomen, buttocks, thighs, and without stressing your joints: Turn your workout upside down! These five movements, designed by fitness expert Ellen Barrett, star of Flat Belly Diet Prevention Training DVDs, use a piece of equipment you will have in your house-wall. You isolate the hard to reach muscles pulling in the abdomen, lifts the rear and trim your thighs. The perfect complement to weight-bearing exercises like walking, inverted movements use gravity to naturally increase circulation and provide an energizing rush instantaneous. They also give the knees and hips a break from the blows of the straight life.

Perform the following routine barefoot 4 or 5 times a week. Do 10 slow and controlled repetitions of each movement. For faster results, do 2 sets of each exercise and add at least 30 minutes of cardio most days of the week.

Wall Bridge

wall-bridge

Lie on your back with your ass against the wall, arms at your sides. Bend your knees and plant your feet 3-4 feet down the wall. Raise your average lower deck and reverse, keeping your shoulders on the floor. Hold for a deep inhale, then exhale and slowly return to the starting position.

Make it harder

Cross your right ankle over your left knee so that only your left foot on the wall.

Make it easier

Do not use the wall. Keep your feet flat on the floor while up against a bridge.

[Read Also: How To Make You Healthier, Regardless Of Your Lifestyle]

Windshield Wipers

windshield-wipers

 

Lie on the floor with your legs against a wall, the soles of the feet toward the ceiling. Slowly lower the left leg and an arm wall clock by 9, then return to starting position. Repeat with the right leg, sweeping at three. Continue alternating legs until you have completed all reps.

Make it harder

Wrap an elastic exercise band around your left foot. Hold both ends in the right hip to increase resistance as you move your left foot from the wall. Do all reps, then switch legs and repeat.

Make it easier

Move your ass 3-6 inches away from the wall as the movement is performed.

Toe Reaches

toe-reaches

Lie on the floor with the heels pressed against the wall, legs straight. Reach your right hand to your left foot, allowing your right shoulder to lift off the ground. Return to the starting position. Repeat with the left hand and right foot. Continue alternating until you’ve completed all reps.

MAKE IT HARDER


Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER


Reach toward your knees.

Wall Scissor

wall-scissor

 

Start with the ass against the wall, with your knees bent and feet planted on the wall. Lift your hips up and place your elbows on the floor and hands on hips to support your lower body. Walk towards the wall so that your legs are straight. This is the starting position.

From here, lower left leg toward your head, keeping both legs straight. Return to starting position and repeat with the right leg. Continue alternating until you’ve completed all reps.

MAKE IT HARDER


As you lower your leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to the wall.

MAKE IT EASIER

Start with your hips 3 to 6 inches away from the wall.

Knee Press

knee-press

Lie on your back with your ass against the wall, knees bent and feet planted 3 to 4 feet high wall. Lift your ass and back ground and cross the right ankle over the left knee. Without moving the rest of your body, the pulse of the knee toward the wall 20 times. Lower your body and repeat on the left side.

MAKE IT HARDER


As you press your knee, lift and lower your hips a couple of inches with each rep.

MAKE IT EASIER


Do the move with your butt on the floor.

[Read Also: The One Yoga Pose To Do No Matter How Busy You Are]

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  1. I like it when folks come together and share thoughts. Great blog, stick with it!

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