DAMLA'S SCULPTING EXERCISES 

Try fitness coach Damla Yaraman's effective circuit workout with shaping exercises for the abs and bum. The workout takes 30 minutes and is perfect to do at home, with only three tools. Let's go!

 

---

 

10 EXERCISE CIRCUIT

Do the exercises at your own level, approximately 10-15 times and repeating the circuit for 3-4 sets.

 

1. MINI BAND SQUAT

 

Place the mini band around your knees and stand shoulder wide apart. Engage your core and squat. As you come back up, make sure to press away from the floor and drive your hip to the front. Squeeze your glutes at the top of the exercise. Make sure you’re rotating your knees away from your body throughout the exercise.

Damla's tip! By pressing the mini band away from your body, you’re working the sides of your glutes a little extra.

 

2. SLIDER SIDE LUNGE

 

Stand up straight and bend one leg in the same way as in the squat exercise. Except this time your one foot is on the slider. The sliding leg swipes back and forth, while the standing leg is squatting down and coming up by pressing away from the floor. Always make sure your knees are at 90 degrees angle.

 

3. DONKEY KICKS 

Start by standing on all fours. Make sure you’re joints are stacked under each other, hands under shoulders, and knees under hips. Engage your core throughout the exercise, and avoid arching your back. Put the mini band around your knees and hold it against the floor. Press your other leg as high up as possible, and push upwards. Slowly lower your leg and repeat.

 

4. SLIDER PLANK WITH CRUNCH

Stand in plank position, and engage your core by sucking your abs in towards your spine and pushing your bum up against the ceiling. Come back down to plank position. Repeat slowly and with control.

 

5. RUBBER BAND V CRUNCH

Put the rubber band around your feet and hold on tight. Press away from your body and lean slightly backward. Come back slowly and controlled.

 

6. RUBBER BAND SQUAT

 

Engage your core and squat down. As you change directions and come back up, make sure to press away from the floor and drive your hip to the front. Squeeze your glutes at the top of the exercise. Make sure you’re rotating your knees away from your body throughout the exercise.

 

7. MINI BAND GLUTE

Lie down on the floor with your feet placed under your hips, and keep your arms on the floor next to your body. Put the mini band around your knees and press your glutes up against the ceiling. Come down slowly with control, and press back up again.

 

8. SLIDER SKATER SQUATS

 

Stand up straight and lunge down on your standing leg, by crossing your sliding leg back. Make sure your knees are in front and back of each other and bend both your legs. Focus on your standing leg. The sliding leg swipes across while the standing leg is squatting down, and coming up by pressing away from the floor. Always make sure your knees are at 90 degrees angle. 

Damla's tip! This exercise can also be done with just bodyweight or by using a pair of socks instead of sliders.

 

9. LEG DROP ON MAT

Sit up on your forearms and pull your knees against your chest. Always suck your abs in towards your spine. Stretch one leg out and then come back to starting position. Alternate.

 

10. SLIDER PULL CRUNCH

Stand in plank position, and engage your core by sucking your abs in towards your spine and pulling your knees into your chest. Come back down to plank position. Do slow and controlled movements.

Damla's tip! This exercise can also be done with a gym ball. Place the ball under your ankles and do the same movement.