The GAG is a famous workout that works the legs, abdominals and buttocks which are the 3 “hot” areas for women. In fact, it is a very effective workout that aims to tone the lower part of the female body. Training can be done with small tools (fitness elastic bands, anklets, etc.) to enhance results and tone legs-abdominals-buttocks.
The GAG workout can be done in the gym or at home.The GAG circuit consists of 8 exercises to be carried out with a chair to train at home.
The chair is part of our daily life, as evidenced by the fact that during our life we spend at least 3 years sitting, on average 9 hours a day. However, it is a habit that costs us dearly in terms of well-being, because those who sit too long are more exposed to the risk of cardiovascular disease, diabetes, high cholesterol and postural and back problems.
So, the chair is the number 1 enemy of health , because the position you take while seated causes a relaxation of muscle tone, with serious consequences: relaxed abdominals, prominent belly, wrong breathing, bad digestion, poor circulation, tense cervical muscles and spinal problems.
So, thanks to fitness experts, you can “take revenge” and transform the chair into a work tool to tone the body, stretch and relax.
This GAG circuit will work those muscles that tend to lose tone if you are sitting too long!
GAG: what it is
G = legs, A = abdominals, G = buttocks
GAG is a muscle toning that focuses on the lower body . So, the work involves the abdominal belt (belly and waist), the buttocks (small, medium and large buttocks) but also the legs (quadriceps, adductors). In fact, they are the areas most exposed to the accumulation of localized adiposity and represent a problem for 90% of women.
Although proper nutrition is essential , however, these muscles must also be constantly stressed so as not to allow fat to settle.
Why do the GAG circuit with the chair?
There is no need to go to the gym and use sports equipment, a workout can be effective even if done at home , with natural load or with the help of objects that you commonly have available between home walls: the chair is one of them.
In fact, to tone you up, you don’t need material, you just need an object of daily use, which can help you perform simple and effective physical exercises.
Why the chair? Because everyone has at least one, so you have no excuse for not training! And then because it is a stable and rigid tool that will help you improve your balance and stay well aligned with your back. In addition, training with a chair is also an optimal solution for those who travel frequently and cannot enroll in the gym.
GAG Circuit legs, abdominals and buttocks: benefits
- improve your physical condition
- boost your muscle strength
- improves posture
- relieve stress
- shapes the body.
GAG: how to make the circuit
This program is within everyone’s reach, men and women, beginners and athletes, young and old people in good health.
It is a circuit made up of 8 simple but demanding exercises that require motivation and concentration and which, if done consistently, will give you excellent results.
So, the general principle is to repeat the same movement several times , or to hold the position for 30 seconds and then give yourself a 30 second recovery time between exercises. The speed of execution must be sustained but not maximal.
How to modulate your training according to your fitness
Depending on your physical preparation, you can perform between 20 and 30 repetitions of each exercise during the 30 second effort. To give you the rhythm and respect the execution and rest times, you can use a stopwatch.
If you haven’t played sports for a long time , it’s okay to do the circuit once. The important thing is to be constant! But, don’t think of running the circuit once a week and having dreamy buttocks or abdominals sculpted like a tortoise. In fact, if you decide to run it only once, train at least 4 times a week!
Instead, for those who are trained : it is fine to run the circuit 3 times a week. After each sequence, pause for a few minutes and repeat the circuit twice. After 2 weeks, you can move on to 4 reps and after a month you will notice the results!
GAG: the video lesson
GAG circuit: recommendations
Before starting the program, take at least 5 minutes to warm up to avoid hurting yourself and to prepare your body and mind for effort.
In fact, warming up before sport stimulates the heart and lungs and helps them achieve their optimal functioning in anticipation of intense exercises. For example, you can do active walking or jump rope, but the exercise bike or rowing machine is also fine if you have them.
Finally, after training, do muscle stretching exercises.
Recommendation to correctly run the GAG circuit at home
- If you have balance problems during the exercises, you can rest one hand on a wall or use a second chair
- keep the abdomen active during the exercises
- each exercise must last 30 seconds
- actively works and rhythms with dynamic music
- remember to consult with your doctor before starting any sport, to evaluate the entire clinical picture with him and avoid health risks.
This circuit is not recommended for those who:
- have back or knee problems
- have cardiovascular problems
- to pregnant women.
GAG: how to correctly perform the circuit exercises
1 – Step on the chair
Exercise aimed at toning the legs and buttocks, it is also a cardio exercise that raises the heart rate.
Starting position : standing in front of the chair, arms extended at your sides. Bring your left foot to the center of the chair (make sure you have a sturdy chair!)
From this position, push with your left foot, get on the chair and go back down. Continue the exercise for 30 seconds with the same leg. Arms in opposition to the movement of the legs. Rest for a minute and switch legs.
Recommendations : on the ascent, feel the heel push well, the toes are light and the knee never exceeds the foot, it always remains in axis above the heel.
If you have balance problems, for the first workouts, you can use a lower step.
2 – Moments
This exercise uses the chair as a support and is an excellent workout for the buttocks.
Starting position : standing in front of the chair, place both hands on the edge of the chair. Semi-bent right leg and extended left leg. Perform a series of backward jerks with your leg stretched for 30 seconds. Rest for 30 seconds and change legs. Try to pace the exercise.
Recommendations : never rotate the pelvis but try to keep it parallel to the chair. In momentum, try to keep your leg parallel to the floor. Active abdomen, belly in and back straight but not in extension.
3 – Squats on one leg
This exercise aims at toning the quadriceps and calf muscles.
Starting position : standing in front of the chair, bring your left foot to the center of the chair, resting only the heel. Support leg straight. Arms along the body. Bend your right leg by doing a squat, bringing your arms in front. Return to the starting position and repeat the movement for 30 seconds. Rest 30 seconds and change legs.
Recommendations : if you have balance problems, you can put your hand on the wall or use a second chair.
4 – Plie
Starting position : standing start, turn the back of the chair towards you and place your hands. Active core and straight torso. Open your legs past your shoulders and rotate your toes 45 degrees. Taking lightly on the hands, he detaches the heels from the ground, legs stretched. Keeping on your toes, perform a plie by bending both legs. The bust must remain perpendicular to the floor. Go back up, stretching your legs and staying on your toes.
Recommendations : the chair helps you keep your balance but don’t hold on! It is the push that helps you to get back up. It is very important to keep your upper body straight and your abs contracted . In the descent, the knees bending follow the direction of the toes: never push them in! Contract your glutes in the ascent. If you suffer from calf cramps, you can perform the exercise with your heels on the ground.
5 – Bulgarian lunge
It is one of the best exercises for the development of the back of the legs and buttocks.
Starting position : standing start, back to the chair, rest the back of the foot on the chair, left leg stretched. Perform a lunge, bringing the right knee perpendicular to the heel, arms forward to aid movement, and back up. Do lunges with your left leg for 30 seconds. Rest 30 seconds and change legs.
Recommendations : the leg to bend is the leg that is on the chair while the supporting leg flexes accordingly, not the other way around.
On the way up, push up with the support leg without fully extending it.
6 – Reverse crunch
This exercise is excellent for toning the rectus abdominis and especially the low insertion of the abdominals.
Starting position : place a towel or mat on the floor near the chair and lie down with your back on the ground. Bring your arms back and hold the legs of the chair. Inhale and, exhaling, detach the pelvis from the ground pushing the legs towards the ceiling. The oscillation is minimal, the pelvis rises because it is pulled by the abdomen , you don’t have to feel the fatigue on your back. Return to the starting position and repeat the reverse crunch for 30 seconds.
Recommendations : do not work on speed of execution but focus attention on correct execution. When you hold the legs of the chair, you contract your arms as if you want to bring them closer to each other to counteract the tendency to pull the chair towards you.
7 – Rectus of the abdomen
This sequence makes the rectus muscle work in isometry, which performs the function of helping to bend and is what can make the famous turtle.
Starting position : sit on the edge of the chair trying to stretch your spine as much as possible as if a thread pulled you upwards. Straight look, arms stretched back, shoulders low, feeling the shoulder blades approaching supports the hands to the seat. Inhale and, exhaling, raise your right thigh, flexing the knee as high as possible and keeping the spine stretched. Hold for 30 seconds. Rest for 30 seconds and repeat with the other leg.
Inhale and, while exhaling, stretch your right leg and hold the position for 30 seconds. Rest and change legs.
Recommendations : the difficulty of this exercise lies in maintaining the correct position . It is important to associate breathing with stretching. It is equally important, during the effort, to bring the belly in.
8 – oblique abs
This sequence is excellent for making the obliques work but also for lengthening the spine. The obliques are often overlooked but are very important because they help support the spine and have a correct posture.
Starting position : (phase 1) sit on the edge of the chair trying to stretch the spine as much as possible as if a thread pulled you upwards. Straight look, arms stretched back, shoulders low, feeling the shoulder blades approaching supports the hands to the seat. Inhale and exhale, bring the belly in and the knees upwards keeping the legs bent.
Hold for 30 seconds. (phase 2) Rest for 30 seconds and, returning to the previous position (knees up), breathing in and out, twist the knees bringing them to the right and left. Do the exercise for 30 seconds.
Recommendations : focus on keeping your back straight and your stomach in at all times. If it is too difficult for you to perform each phase for 30 seconds, start with 10, then go to 20 to reach 30 seconds in a few weeks. When you twist, keep your upper body straight and apply strength to your arms.