GAP: exercise glutes, abdomen and legs at the same time



The acronym GAP refers to Buttocks, Abdomen, and Legs. GAP is an activity that is made up of a series of exercises that exercise these three parts to keep them toned and fit. To do this, different types of activities such as squats, sit-ups or planks are combined. The GAP is simple to perform and, thanks to its benefits, it has more and more followers, being a common activity in all gyms.

What parts do a GAP class consist of?

A GAP class is divided into three very different parts. As a general rule, GAP classes usually last 45 minutes, since the intensity of the exercise is high. However, the results are seen within a few weeks. In almost all sports centers, each session consists of a part of cardiovascular and aerobic exercise, another part with specific exercises for buttocks, abs, and legs, and the last part, shorter, stretching, and relaxation.

The GAP has no contraindications but they have to take special care when doing it pregnant women, people with a hip problem, or herniated disc. In these cases, the exercises can be changed or the intensity decreased. If there is a medical accompaniment, anyone can do it. The largest can perform the activity and manage their intensities.

Some examples to practice GAP at home

The GAP can be carried out in different ways. It is advisable to do it in a gym recommended by an instructor. However, it is also possible to carry it out at home following a series of guidelines. Here are some basic GAP exercises:

Hip lift

The elevation of the hip helps to work the gluteus and the muscles of the abdomen and the thigh, therefore, it is an optimal way to start the training to avoid muscle injuries and to warm up the areas that we are going to work.

Classic abdominal

The classic abdominal is well known for working all regions of the abdominal muscle. It is about lying on the floor and trying to get up until our back is raised. To make it easier, we can place our hands behind the head.

Straight leg lift

The straight leg raise, in addition to helping you strengthen your legs, is focused on working the lower torso.

Lateral leg raise

With the lateral leg raise, it is possible to work the lateral abdominal, gluteus, and obliques, being an excellent option for those who want a flattering figure.
Side plank
The side plank exercise is a variation of the classic plant, which brings great results for strengthening the waist and the lateral and oblique muscles of the abdominals.

Elevation of the foot to the ceiling

The elevation of the foot to the ceiling works very well the entire gluteal muscle, helping to harden the butt.


Lunges are another ideal exercise to train the muscles of the legs, strengthening them and leaving them more toned.

Different benefits of practicing GAP

Practicing GAP brings many benefits to the body and health, so it is a very good idea to consider it for training. These are the good things that GAP can bring:
Helps to lose weight: Carrying out a GAP class helps to eliminate localized fat in the most conflictive areas such as the abdomen, legs, and buttocks. In these areas, it is very easy to accumulate fat and you have to work with special intensity to eliminate it.

Iron glutes:

Keeping the buttocks toned, which is one of the areas of the body that can be most affected with the passage of age or sedentary lifestyle. Thanks to GAP you will be able to tone these muscles and make them stronger and stronger.

Defined Legs :

Through GAP exercises, your legs will not only become stronger but by doing aerobic and cardiovascular exercise, they will also be more defined. Plus, it’s also a good way to do sit-ups. In a GAP class, you will perform abdominals in a much more effective and original way than the series that are included in any routine. With perseverance and a little work, you will achieve the six-pack you want so much and a firm and defined abdomen.

Improves body stability:

GAP classes mix various exercises to dynamically strengthen the midsection and lower body. With these exercises, the body improves its postural stability. By not working with traditional gym machines, you work more standing up or doing activities that require more movement. Both of these factors improve stability and keep supporters away from the risk of injury and falls. Do not forget also that performing these exercises at a moderate speed level and with several repetitions favors blood circulation, the main problem in the appearance of cellulite.

Correct your back posture :

By strengthening the central part of the body, you can improve back problems. These exercises are often part of many physical therapy routines to solve back problems and straighten the spine. Any athlete can practice it, the GAP classes are suitable for all levels since the level of effort can be adapted.

Prevents urinary incontinence problems:

By improving the pelvic floor muscles, older people can try to mitigate urinary incontinence problems, and younger people can prevent them. Also, GAP classes help prevent cardiovascular diseases and lower cholesterol. Regular physical activity can help you control your weight and thus lower your LDL cholesterol. It can also help you increase HDL cholesterol, lower triglycerides, and improve the condition of your heart and lungs.

Free body and mind:

In GAP classes you will not only tone your body, but you will come out of them freer and with a clear head. Aerobic exercise is one of the best ways to combat stress and anxiety. In addition, in this way, our body releases the so-called happiness hormones, among which endorphins stand out. It must also be borne in mind that being a sport that is taught in group classes, you will not only be able to improve your physical condition, you will also be able to meet many people with the same interests and hobbies as you.

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