If you ‘d love to feel more toned, but you don’t have time to hit the gym, you can do simple exercises on your own to get results.
“It only takes a few minutes, three times per week, to keep your abs and glutes looking their best — no gym membership required,” says Joan Pagano, fitness consultant and author of Strength Training Exercises for Women.
She offers these moves that target your abs and glutes.
Work Your Abs: How to Do Bicycle Crunches
Do this move along with a 30-minute cardioworkout three times a week (beginners can take three brisk 10-minute walks, working up to a 30-minute workout), and you’ll whittle your waistline.
“The bicycle crunch engages all four abdominal groups,” Pagano says. “Instead of doing three different exercises, [you] can get the same results with one.” Here’s how to do it:
- Lie on your back, bend your knees, and raise your legs until your knees are over your hips, calves are parallel to the floor, and feet are in the air.
- Cradle your head in your hands and tighten your abs as you lift your head and shoulders off the floor.
- Exhale and twist your left shoulder toward your right knee while extending your left leg.
- Inhale and return to the start position, keeping your head and shoulders elevated off the floor.
- Do 20 times, then repeat on the other side.
Work Your Glutes: How to Do Squats
Squats will strengthen your glutes, the large muscles in your buttocks. Not only will you look great in a pair of jeans, but this move will improve your strength, posture, and balance, too.
How to do it:
- Stand in front of a chair, facing away from the chair, feet parallel and hip-width apart, and bend slightly forward from the waist.
- Keeping your spine straight, inhale and lower your body toward the chair as if you were going to sit down.
- Touch the edge of the chair with your glutes (but do not sit), keeping your knees over your ankles.
- Exhale, squeeze your glutes, and return to the start position.
- Repeat 10 to 12 times.