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If you think you haven’t been doing squats and lunges because of the pain in your knees or joints, you will certainly adore this abs and booty workout that MadFit has designed. With this workout in 15 minutes, I was lying down and it not only strengthed my core but also my glutes. However no, it’s not so easy. It is like a puzzle that could deceive its difficulty is only on the right casual spot.
What’s Even Better? You Don’t Not Even Have To Get Up
This is a low-impact, no-fuss, knee-friendly workout that gives the best results. There is no need to move from the floor, so if this routine suits someone who is confined within a small space in an apartment, it sure covers the needs of those who are looking for a workout that will not hurt the joints.
So whether you want to gradually come back to fitness or if you just want an easy, slow, and concentrated exercise, this one fits you well.
A Workout Which Is Made To Save The Joints, Not To Damage Them
This time there is no squat. No lunge. No move straight-standing. But rather, it is the set of exercises that aim to maintain all the functions of the abdominal wall and of the glute, muscle groups through slow, but controlled moves that are going to be the key points of this workout. The program includes only the following exercises:
- Glute bridges along with resistent bands
- Leg raises and circles
- Positional core fortifications
- Crunch-style techniques
- Side-lying leg raises for the outside burning of the glutes
Yes, you will still feel the hurt caused by this workout.
How I Felt About This 15-Minute Floor Workout
I was of the view that it would be simple and straightforward in contrast to the pumping and jumping workouts. But it was tricksy. The way some movements were slow really played a major role in the muscle groups as there was no external force to make them work but only the individual muscle’s own force. Here are my impressions:
1. The Effect on the Core Is Immediate
The abs get utilized right from the very beginning. Slow lifts, maintains, and no rest shifts ensure that your core remains active the entire workout.
2. Glutes On Fire
The lower body part is solely devoted to the glutes activation – even with the small stabilizers, not just the big muscle groups. I was dumbfounded by how stiff I felt the following day.
3. Quiet, Controlled Burn
It’s not a high-jump, noisy routine. It is earthed, focused, and suitable for doing it in the early mornings or quietly in the evenings.
Why You’ll Want to Bookmark This One
This is more than just a time-efficient floor exercise. It doubles as a routine that:
- Enhances core stability
- Shapes the glutes minus the knee stress
- Strengthens without requiring heavy reps
- Allows for its usage in one’s busy schedule with a minimal time of just 15 minutes!
In addition, it’s 100% apartment-friendly — no jumping, no equipment, and no noise.
Who This Is Perfect For
- Newcomers starting off gently
- People who have recovered from high-impact exercises
- Workers with sedentary jobs who are trying to activate the sleepy glutes
- Parents and other professionals who are too busy to take a break for a workout but use part of their lunchtime for a power walk
Don’t Underestimate Floor Workouts
This 15-minute abs and booty session is evidence that just lunges, squats, or the loud exercises can make your muscles activate. It is time-saving, clever, and easy to adhere to, and the best thing would be that you don’t leave the mat at any moment.
If you are one of those seeking a less demanding way to reduce fat in the mentioned areas, we recommend that you try this out first. Just 15 minutes a day could be a game-changer — especially for those wanting stronger, more defined glutes and a tighter core without the knee strain.
