• Quick guide to know what kind of stretches you need after doing sports

Buttocks, abs and legs

, the well-known

GAP

, is the star routine to get in shape and shape our body when there is no time to lose.

That is to say, now, just two months before the "uncovering" begins.

These specific exercises for the most conflictive areas, the ones that usually concern us, are a real two-for-one, because they help us to shape the silhouette at the same time as we burn calories and fat, so they are the best way to

lose weight and tone

our body.

But they are not the only benefits of the

GAP

.

By strengthening these specific muscles, in addition to keeping a flat stomach, firm buttocks and reducing cartridge belts, it is also possible to tone the core -the abdominal area and the lower back-, which

improves posture

and reduces pain in the back. sword.

In addition, the way you walk is optimized and the strength of the legs is increased, which also prevents hip, knee and ankle injuries.

As if they weren't enough points in favor,

GAP exercises

are very simple and can be done at home when there is no possibility of going to a gym or a lot of free time.

Because although normally a

GAP class

is structured in 60 minutes - divided between a warm-up of 10, aerobic work for 25,

glute, leg and abdominal

exercises

for another 20 and 5 more minutes of stretching to finish - it is also possible to achieve results with much shorter routines of just

30 minutes

.

In this sense, the important thing is to be consistent: "To get results you have

to exercise

at least three days a week," explains

Sara Álvarez,

founder and creator of the

Reto48

methodology

for Urban Sports Club.

"The ideal is to train between five and six days, no more, because

doing sports

every day of the week is a mistake; our body needs one or two days of recovery," says the expert.

So if you have 30 minutes a day three days a week and a mat, with this simple

GAP routine you will

start to see results in a couple of weeks, although you should do it at least six weeks in a row, without interruption.

And if you want to improve the results, you can perform the

exercises with bands and weights

, using one-kilo dumbbells or, if you don't have one, one-liter plastic bottles filled with water.

GAP exercises in 30 minutes

These are five

exercises for beginners

.

As a rule, rest 1 minute between each set and increase the number of sets and reps as the weeks go by.

  • Plates.

    Lying on your stomach, prop yourself up on your forearms and stretch your legs hip-width apart.

    Hold on for a minute, rest, and return to that position.

    Then spread your legs out and in, alternating left and right for another minute.

  • Squats

    The exercise that works best after 40. Keep your back straight, throw your shoulders back and fix your eyes on a point in front of you.

    Place your feet in line with shoulder width, pointing them 15 degrees outward.

    Don't relax your abdomen, keep it firm and tight.

    Lower 90º without forcing the back.

    And if you want it to be more effective, do the exercise with some elastic bands or holding some dumbbells.

    Do three sets of 15 reps each.

  • Abs

    .

    There are two very effective types: obliques and hypopressives.

    For the former, lie on your back, with your knees bent, your right foot on your left knee, and your hands behind your neck.

    Direct your left shoulder to the right side, while you exhale, return to the starting position and without touching the ground with your shoulder, repeat the movement 25 times and change legs.

    For hypopressives, lie on your back with your knees bent and your hands on your groin.

    Inhale and exhale deeply 3 times and after the last one put the navel as if you wanted to stick it to the ground while maintaining the apnea for 15 seconds.

    Repeat the exercise 10 times.

  • Tips.

    With your legs shoulder-width apart, stand on your toes and hold for 10 seconds.

    Repeat the exercise 10 times, rest and do another set of 10. If you want more intensity, use the bands by placing them above the knees.

  • Strides.

    Standing with your legs together, arms akimbo and chin high, step forward bending your knee until it is at 90 degrees.

    Go back to the start and repeat with the other leg.

    Perform 3 sets of 15 reps.

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