Do an LBT exercise routine at home to strengthen your lower abs.

As you may have guessed, LBT works on three specific areas: legs, bums and tums. These exercises are designed to strengthen these areas with targeted aerobic and toning exercises.

There are numerous advantages to this, since these movements work the muscles around the spine, the rectus abdominis muscle, and lumbar region, for stronger legs and a firmer abdomen, improving many aspects of daily life.

LBT classes usually last an hour and start with a gentle, 10-minute aerobic warm-up. This is followed by cardiovascular training (work with a step, knee lifts, etc.), followed by exercises with weights (squats with a bar, etc.) ending with floor exercises (particularly with the abs and buttocks). The last few minutes are usually spent stretching and cooling down, to get your strength back again.

Reasons for joining a LBT class

Regular LBT exercises slim and define the body, realign the spine and strengthen the abductors, quadriceps and hamstrings.

1. They help to maintain a healthy weight

This is a highly effective technique, particularly for people who tend to carry fat on areas of the body such as the legs, buttocks and hips. Working all these muscle groups in conjunction with cardio and toning exercises reduces localised fat deposits. These, added to abdominal exercises, will give you a flatter stomach and a stronger core.

2. Better posture

These movements strengthen the muscles that stabilise the spine, an effective remedy for people with postural conditions and back problems. Within a few weeks they can relieve and/or reduce ailments like lumbago, trapped nerves and neck pain.

3. Pelvic floor health

They tone the pelvic floor, helping to prevent urinary incontinence.

4. Activate blood circulation

LBT exercises stimulate venous return and pump more blood to the limbs, improving the circulation and giving legs a lighter feeling.

LBT exercises to do at home

This very flexible type of exercise is easy to do at home. Here are some exercises you can try:

1. Buttocks

Get on all fours (with your arms and knees on the floor), extend and lift one leg. Hold the position, keeping your stomach tight and keeping your back straight. Repeat 15 times on each side, and do three sets before moving onto the next exercise.

Lie on your back with the soles of your feet on the floor and your knees bent. Raise your pelvis, tightening your buttocks and thighs. Your back should be diagonal to the floor. Keep your hips raised for five seconds, then lower them, without allowing your buttocks to touch the mat. Do three sets of ten reps.

2. Legs

Stand, lunging sideways and supporting all your bodyweight on the bent leg. Lower your trunk, keeping your back straight and your feet firmly on the floor. Repeat twelve times and then change leg. Rest for a few seconds before repeating. Do a total of three sets.

3. Abdominal exercises

The plank position works almost all the muscle groups, particularly the abdomen, since this is where the movements, strength and balance originate. Lie face down, supported by your forearms and the tips of your toes. Keep your back straight and your neck relaxed. Hold the position for at least 15 seconds (up to a minute) then relax. Repeat three times.

If you do these exercises for at least two hours a week, they will tone your body, strengthen your posture, and boost your energy reserves.

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