For an effective, varied Workout you do not need to necessarily take the way to the gym to themselves.

Intense sports upholstery, the announcements to the problem areas of the fight, can also be in the own four walls are drawn.

Of variety with the exercise ball

You think working out at home is boring? Error! Fitness Star Maddie Lymburner now shows in her latest YouTube-Video the perfect Workout for the belly and Butt.

Particularly intense and varied it is through the use of a stability ball.

The variety in the Workouts also appreciate MadFits Community. More than a Million Followers on YouTube and Instagram waiting for the regular motivation units of the sporty blonde.

10 minutes Workout for Abs and Booty

The current Workout not only focuses on your abdominal and Pomuskeln, but also focuses on the stability and the deep muscles – perfect to challenge your body and strengthen it.

All you need is a yoga Mat or a corresponding document as well as a large exercise ball.

Here’s how: Each of the five Exercise will run for 45 seconds, then pauses for 15 seconds, and the Position is changed. Make at least two rounds.

1. Wall squats

In the first Exercise, especially the leg and back sides are required.

Position the Ball behind you between your back and the wall and lean into him. Run from this Position, Squat, by going into the knee. Your back slides the Ball along.

Eighth, when you get down not go to the fact that you absenkst your body too far. At the lowest point your legs should form a right angle, the tension is felt intensively in the Butt and the rear leg muscle.

2. Folding knife

Lie down for this Exercise on the back. Consider the Gymnastikall with both arms outstretched behind your head. Raise your legs slightly from the floor and span active the abdominal muscle.

Together am now at the same time your arms complete with Ball, and your legs over your body. Grab your feet on the Ball and sink all the limbs.

This way, you can be the Ball back and forth walking, until the 45 seconds have expired.

3. Hipthrust Rolls

For the third Exercise you can stay directly on the floor. Position your feet with the heels on the Ball. Your body now floats in the air, only your shoulder blades are lying on the floor.

Role from this starting position the exercise ball using only your feet in the direction of your body, and finally back again.

What looks in the Video with Maddy too exhausting, will bring your muscles will certainly Tremble.

4. Plank Variation

Start in the pushup position, with your lower legs resting on the Ball. Roll this to your body, by you bend your legs and put.

Return to the starting position. Roll the Ball again in the direction of your hands. However, the legs remain, this Time stretched out – you are then in a half-Handstand.

The second movement should be with the legs extended is too difficult, it is completely sufficient, if you put just bent your knees.

5. Hip Thrusts

The last Exercise will challenge the muscles in your Butt once again, neat to the Burn.

Lie down again on the back and positions the feet kidney on the Ball. You can either straight up, or position it so that the soles are facing each other – like frog legs.

Gently raise and lower your Butt slowly. Only your shoulder blades are consistently on the floor.

Important: When Lowering the Pos, this should not touch the ground. So think really permanently the voltage!

Cornelia Bertram

*The Post “Bye Bye, Problem Areas!: MadFits 10 minute Workout for stomach and buttocks” is published by FitForFun. Contact with the executives here.