GAP exercises: work glutes, abs and legs in 9 steps

One of the main goals of most women when exercising is to reduce and work the abdominal area, thighs and buttocks, since they are areas where fat accumulates more easily and that are more difficult to mold.

Now there is a training system called GAP, which is aimed at working precisely these areas. In this article we tell you what it is and what are the best GAP exercises to easily shape buttocks, abs and legs from home.

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What are GAP exercises

GAP exercises are a set of workouts that aim to work those three areas of the body that concern us so much, especially women. These are the glutes, abs, and legs, and that's where the acronym GAP comes from.

These 3 areas are the ones that most women seek to work, since they are parts of the body that define our silhouette, in addition to being where fat accumulates more easily and where it is also more difficult to work it. GAP exercises are then focused on strengthening these 3 areas of the body and help shape the figure in a single routine.

A GAP routine usually consists of a 5-10 minute cardiovascular or aerobic warm-up, then repetitions of specific exercises to work glutes, abs and legs, to finish with a rest and stretching. The ideal is to do this exercise twice a week to begin to notice the results in a month and a half.

With GAP exercises we obtain multiple benefits, such as toning the abdominal area, reducing cartridge belts, firm the buttocks, strengthen legs, improve posture and prevent back pain or injury To walk.

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9 GAP exercises routine

Do not forget that before starting these GAP exercises, it is advisable to warm up for 5 or 10 minutes with some aerobic exercise, as can be for example running. Also, don't forget to stay hydrated and finish with a few stretches to avoid injury.

Between each exercise, it is advisable to rest for about 30 seconds before starting the next one.

1. Squats

To start this GAP exercise routine you can start with the classic squats.

Stand tall with your feet hip-width apart or higher. Then squat down by bending your knees and keep your hips back. It consists of lowering the body until the thigh is parallel to the ground, and then propel yourself with your feet to climb back up. It is important to keep your torso as straight as possible. Do 20 repetitions of this exercise.

2. Thrust

Another of the most effective GAP exercises is the known as lunges, lunges, or lunges. To do this, you just have to stand up and take a step forward with one of your legs, keeping your torso always straight.

As you step, you should bend your knee at a 90-degree angle, so that your thigh remains in a straight line and parallel to the ground. The foot of the other leg should be kept flat to the ground in the same position. In this way the other leg will be straight and with the knee bent, almost touching the ground.

Return to the starting position and repeat the process 15 times for each leg.

3. Side lunge

The next point in this routine will consist of perform the previous exercise but laterally. Maintaining the same posture as before, it is about striding towards one side of the body, slightly tilting the back when performing the movement.

Return to the starting position and repeat the process 15 times on each side.

4. Raised leg crunches

With this exercise you will work your abs, and to do it, it is enough to lie on your back with your legs raised in a straight line, with your feet facing the ceiling if possible.

The movement consists of lifting the trunk forward, keeping the legs elevated, and trying to stretch the hands so that they reach the feet. Then return to the starting position. Repeat the movement 15 times.

5. Double crunches

This is another GAP exercise to work abs. Lie on your back with your hands behind your head and your legs bent with your feet flat on the floor near your glute.

To perform the movement you must lean the trunk forward, as you raise your knees and stretch them towards you, against your chest. Stay in this position for a few seconds and then return to the starting position. Repeat the process 15 times.

6. Oblique crunches

For this abdominal exercise you should also position yourself on your back and with your hands behind your head and your legs bent with your feet on the floor.

This time you should only lean your trunk forward, but directing the right elbow to the left side when performing each crunch, to work the sides. Then repeat this process but to the other side. You can do 10 reps on each side.

7. Glute kick

This exercise allows you to work your legs and glutes. To do this, you must get on all fours, with your knees resting on the ground and with your back straight. The movement consists of raising one leg backwards, stretching it as far as possible until it is parallel to the ground.

Repeat the movement about 10 times with the same leg and then repeat the process with the other leg.

8. Side glute kick

For this exercise you must place yourself in the same initial position as before, only that in this case the leg is raised laterally and without stopping flexing the knee. You can do 15 repetitions on each leg.

9. Bridge

This is a exercise that allows you to work both the abdominal area and the buttocks. To do this, you must lie on your back, with your knees bent and your feet resting on the floor. To perform the movement you must raise the hips, until the trunk forms a straight line with the shoulders and knees.

You should hold this posture for a few seconds and then return to the starting posture. Repeat this exercise 20 times. It is recommended to contract the glutes during each lift for greater efficiency.

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