GAP training is a great way to strengthen and tone your buttock, abdominal and leg muscles, allowing you to achieve a slimmer and more elegant silhouette.
This type of exercise should always be adapted according to the physical capacity of each woman and therefore it is advisable to consult a physical trainer. However, they can be done at home, as long as you avoid overexertion of the body limits, especially in the case of muscle, joint or spinal problems.
For best results, this workout should be done 2 to 3 times a week. Each sequence of these 7 exercises is a series and, on each day of training, you have to do between 2 and 3 sets, resting about 30 seconds between each exercise and 2 minutes between each set.
1. Hip lift
Lying on her back and knees bent, raise her hip, keeping her feet and head resting flat on the floor. Then return to the starting position and raise your hip again by repeating 20 times.
This exercise helps to warm and work the buttocks and muscles of the abdomen and thighs, so it is a great way to start the workout to avoid muscle injuries.
2. Classic Abdominal
This is the best known exercise for working the abdominal muscle and, in fact, is one of the best exercises to treat almost all regions of this muscle.
To do this, you should lie on the floor and bend your legs. Then, raise your shoulders slightly from the floor and return to the starting position, repeating 20 to 30 times. During exercise it is very important to keep your gaze up so as to avoid bending the neck and force those muscles too much.
At a more advanced level, to make exercise difficult, you can lift your feet off the floor and keep your calves parallel to the floor, forming a 90º angle with your knees. It is also possible to make the classic abdominal and, every 5, climb completely back to sit with your legs bent and back down.
3. Elevation of stretched legs
Lie on the floor with your belly up, your legs straight, and place your hands under the buttock bone. Then, keeping your legs straight, lift them up to a 90 ° angle to the floor and lower them back down slowly. Ideally, it takes about 2 seconds to rise, and another 2 seconds to lower your legs. Repeat 20 times.
This exercise, in addition to helping to strengthen the legs, is very localized in the lower abdomen and helps to have a finer and toned figure, helping to make the bikini line more beautiful.
4. Lateral leg lift
Continue lying on the floor but stand in a side position with your legs straight. If you prefer, you can put your elbow under your body and lift your torso slightly. Then raise the leg above and lower it again, keeping it always well stretched. Do this movement 15 to 20 times with each leg, turning to the other side when changing.
With this exercise, it is possible to work a little on the lateral abdominal, gluteal and mainly the thigh area, being an excellent option for women looking for a finer figure.
5. Sideboard with bottom
This is a variation of the classic lateral plank, which brings great results for the fortification and thinning of the waist and abdominal and lateral oblique muscles.
To do this, you should lie on your side and raise your body with your elbow, keeping your forearm flat on the floor. In this exercise it is important to force the abdominal muscles to keep the back straight. Then lower your hips to the floor and climb back up to the board position. Repeat the exercise for 30 seconds for each side.
6. Elevation from foot to ceiling
This exercise will work very well all over the gluteal muscle, helping to get a softer butt. To do it correctly, you should put yourself in the position of 4 support and look forward so as to keep the back straight and aligned. Then pull one knee off the floor and push your foot toward the ceiling, keeping your leg bent.
It is advised to do 15 to 20 repetitions with each leg, in order to work the muscle well. To make it difficult, the last 5 repetitions can be made with short movements, keeping the leg always on top, without returning to the starting position.
7. Sections with alternating legs
Stand and then step forward until the thigh is parallel to the floor and knee at 90º, then return to the starting position and change legs, repeating until doing 15 times with each leg.
This is another great exercise to train your leg muscles, strengthening them and making them more toned.
