Practice like this like the fairy supermodel! 9 ways to get a flat belly and firm butt at home

Is it really that difficult to get rid of a stubborn belly? ! Don't ignore the existence of belly fat just because it is hidden by clothes.

Whether you want to slim down your waist, slim down your belly, sculpt your abdomen and train your core, or you want to get a tight and perky butt, just follow supermodel Sanne Vloet and do these 9 exercises for 15 minutes a day, you can have a flat belly and enjoy a party dinner!

Please continue to enjoy exercise with VOGUE. You can lose weight easily and healthily at home without having to take time out to go to the gym.

Remember to warm up before exercising. Practice each of the following movements for 50 seconds, and remember to switch sides. If you have limited time or are physically unable to complete all nine movements at once, it is recommended that you start by practicing one movement a day and proceed step by step.

Exercise 1 - Glute Training/Donkey Kicks

Step 1 Kneel on all fours, straighten your spine and tighten your abdomen, and keep your body in a straight line from shoulders to hips.

Step 2 Inhale to activate your hips, keep your back flat, squeeze your gluteal muscles and try to lift your right foot back so that your thigh and calf are about 90 degrees. Pause in the air, exhale, and then lower your legs back to a kneeling position.

Step 3 If possible, after 30 seconds, keep your right leg in the air, keep your hips lifted, and gently lift them up for 20 seconds, 50 seconds per set. Remember to change feet when practicing.

Tips: When doing the exercise, your shoulders should remain down and away from your ears throughout the entire process. Take your time when practicing, and remember to pull in your abdomen and tighten your core muscles.

Action 2 - Advanced / Kneeling back leg lift training / leg lift middle

Step 1: Kneel on all fours, inhale to activate your hips, and slowly straighten your legs back to touch the ground.

Step 2 Inhale to lift you up, exhale to touch the ground, inhale to lift you up, exhale to touch the ground, 50 seconds per set, remember to change feet when practicing.

Action 3 - Advanced / Kneeling side leg lift training / leg lift outside angle

Step 1 After returning to the four-legged kneeling position, support the floor with your left forearm parallel to your arm, and stretch your right foot outward 45 degrees to touch the ground. Inhale and slowly raise your right leg, exhale and touch the ground. Inhale and raise it high, exhale and touch the ground. Take your time and don't rush.

Step 2 After about 30 seconds, lift your right leg and keep it in the air, keeping it at 45 degrees outward to do the knee bending and leg lifting exercise. At this time, you will feel your muscles sore. One set for 50 seconds, remember to practice with alternating legs.

Movement 4—Superman pose/arm/leg raises stretched leg

Step 1 Return to all fours, with your hands shoulder-width apart, wrists directly below your shoulders, fingers spread out, and feet hip-width apart. The knee is in a straight line directly below the thigh bone

Tips: Keep your body as stable as a table, keep your spine extended, don't arch or round your back, keep your shoulder blades stable, and look at the front of your mat.

Step 2 When you are ready, inhale and straighten your right foot backwards. When you exhale, lift your foot up, stabilize your core, tighten your stomach, extend your thoracic spine, and move your left hand forward.

Tips: Keep your lower back level, don't let your body fall over, and don't lift your hips too high.

Step 3: Stay steady while inhaling, and lift your right foot and left hand up together while exhaling. Do this for 50 seconds per set, and remember to switch sides.

Tips: Relax while inhaling, and stay stable while exhaling. When you are done, return your hands and feet to the four-legged kneeling position and relax.

Move 5—Superman variation/arm/leg raises 90”

Step 1 Kneel on all fours, extend your right foot backward, keep your body stable, exhale and raise your foot upward, and move your left hand forward to the Superman pose. When you inhale, lengthen your spine and keep your stomach tight.

Step 2: When you exhale, crunch your right knee to your left elbow. Do this for 50 seconds each set. Remember to switch sides.

Tips: Keep your body stable, hold your stomach, and stretch while inhaling. After finishing, you can return to the child pose to rest.

Movement 6 - Boat crunch variation 1 / crunch toe tap outside angle

Step 1: Go to the yoga mat, put your body center of gravity in the middle, gently put your hands on both sides of your body, pull in your stomach, squeeze your buttocks, straighten your back, and bend your knees.

Step 2: When you inhale and exhale, lift your feet slightly to the same height as your chest.

Step 3 Open your legs outwards, then press your heels down to the ground and bring your legs together. Do this for 50 seconds per set.

Action 7 - Boat crunch variation 2 / crunch left leg tap

Step 1 Sit in the same position, put the center of gravity of the body in the middle, gently place your hands on both sides of the body, tighten your stomach, squeeze your buttocks, straighten your back, and bend your knees. As you inhale and exhale, lift your feet slightly to the same height as your chest.

Step 2 Hold your right leg in the air, open your left leg outward and touch the ground, then return to the center position. Practice this set for 50 seconds, remember to switch sides.

Action 8 - Leg lifts and crunches

Step 1 Lie flat on your back with your hips and knees bent 90 degrees

Step 2 Slowly lift your upper body, lift your shoulders off the ground and place your hands behind your head.

Exercise 9 - Reverse Crunches

Step 1 Lie flat on your back with your entire back and shoulders touching the ground. Place your palms down on both sides of your body or on the back of your head. Bend your legs and bring them together, slightly off the ground.

Step 2 Inhale, use the core strength of your lower abdomen to slowly lift your knees up, with your thighs perpendicular to the floor and your thighs and calves at about 75 degrees.

Step 3 Exhale and slowly lower your feet with your toes close to the ground. When you inhale, use your abdominal strength to lift your feet up.

Tips: Keep your upper body stable, don't shake your lower body left and right, maintain a steady rhythm, and use your lower abdomen to control the movements!

Remember to stretch after completing the entire training!

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