- 1. Hip elevation
- 2. Classic sit-up
- 3. Lifting straight legs
- 4. Lateral leg elevation
- 5. Side board with sink
- 6. Elevation from foot to ceiling
- 7. Sink with alternating legs
GAP training is an excellent way to strengthen and tone the gluteal, abdominal and leg muscles, allowing you to achieve a finer 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 overexerting your body limits, especially in the case of muscle, joint or spine problems.
For best results, this training should be done 2 to 3 times a week. Each sequence of these 7 exercises is a series and, on each training day, you should do between 2 to 3 series, resting about 30 seconds between each exercise and 2 minutes between each series.
1. Hip elevation
Lying on your back with your knees bent, raise your hips, keeping your feet and head flat on the floor. Then, return to the starting position and raise your hips again, repeating 20 times.
This exercise helps to warm up and work the gluteus and abdominal and thigh muscles, so it is a great way to start training to avoid muscle damage.
2. Classic sit-up
This is the best known exercise to work the abdominal muscle and, in fact, it is one of the best exercises to treat almost all regions of this muscle.
To do this, lie on the floor and bend your legs. Then, slightly lift the shoulders off the floor and return to the starting position, repeating 20 to 30 times. During exercise it is very important to keep your eyes upwards, in order to avoid bending your neck and straining 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 do the classic sit-up and, every 5, completely raise your back until you are sitting with your legs bent and go down again.
3. Lifting straight legs
Lie on the floor on your back, legs straight, and place your hands under the butt bone. Then, keeping your legs straight, lift them up to a 90º angle with the floor and slowly descend again. The ideal is that it takes about 2 seconds to go up, and another 2 seconds to go down the legs. Repeat 20 times.
This exercise, besides helping to strengthen the legs, is very located in the lower abdominal and helps to have a thinner and toned figure, helping to make the bikini line more beautiful.
4. Lateral leg elevation
Keep lying on the floor, but put yourself in a lateral position with your legs straight. If you prefer, you can place your elbow under your body and slightly lift your torso. Then, lift the top leg and go down again, keeping it always 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, the gluteus and, mainly, the thigh region, being an excellent option for women looking for a thinner figure.
5. Side board with sink
This is a variation of the classic side board, which brings great results for strengthening and thinning the waist and lateral and oblique abdominal muscles.
To do this, you should lie on your side and lift your body with your elbow, keeping your forearm well supported on the floor. In this exercise it is important to push the abdominals to keep your back straight. Then lower your hips to the floor and go back to the plank position. Repeat the exercise for 30 seconds on each side.
6. Elevation from foot to ceiling
This exercise works very well the entire gluteal muscle, helping to get a tougher butt. To do it correctly, you must put yourself in the position of 4 support and look forward, in order to keep your back very straight and aligned. Then, take one knee off the floor and push your foot toward the ceiling, keeping your leg bent.
It is advisable to do between 15 to 20 repetitions with each leg, in order to work the muscle well. To make it difficult, the last 5 repetitions can be done with short movements, keeping the leg always on top, without returning to the starting position.
7. Sink with alternating legs
Stand and then take a step forward until your thigh is parallel to the floor and your knee at 90º, then return to the starting position and switch legs, repeating until you do 15 times with each leg.
This is another great exercise to train your leg muscles, strengthening them and making them more toned.
