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The GAP is a great way to strengthen and strengthen the gluteal, abdominal and leg muscles. These muscular sets work in a remote way to achieve a good toning, allowing you to achieve a slimmer and more elegant silhouette.

Although it can be done at home, it is also very common for gymnasiums to give GAP classes, which usually last from thirty to forty minutes. For best results, this training should be done 2-3 times a week. The GAP has been in full swing for a number of years for many reasons. One of them is therefore to assist in removing cellulite and burning calories. But the GAP is not only that, since it covers important benefits. Now we are going to show you all the advantages of doing GAP and why it is good to practice it, whatever your objective.

Why is it a good idea to start doing GAP?

The GAP classes can be performed by anyone as long as we can adapt the intensity level according to the individual's form state. These adjustments are made on the number of repetitions, the speed or the rest time of each exercise.

To get started in the gym and, specifically, to get started in the GAP, you simply need to wear comfortable clothes and the usual yoga mat or pilates. We can also include complementary materials such as dumbbells, bars or rubbers to make the exercises more active.

  • Strengthening of the buttocks, improving the balance of the hip, a fundamental part of our skeleton.
  • Definition of abdominals and pelvic floor, ideal for women who have given birth.
  • Toning of the legs.
  • Loss of fat in the buttocks, abdomen and legs. Women tend to accumulate fat in these muscle groups, for this reason, practicing GAP alongside cardiovascular training will be very advantageous for suppressing fat tissue from unwanted areas.
  • Improves anatomical posture and prevents back problems. The movements carried out in the GAP classes work on the stabilizing muscles of the spine, which is really useful to avoid back pain and to avoid pinching in the lumbar or cervical area.
  • Prevents urinary incontinence. Strengthening the pelvic floor and the small muscles surrounding the excretory apparatus are key to avoiding age-related urinary incontinence.

Basic exercises to train GAP at home or in the gym

In addition to taking into consideration the GAP tips that will determine your personal trainer, we also want to show you the basic exercises for doing GAP at home or in the gym:

  • Elevation of the hip. This exercise helps to work the gluteus and muscles of the abdomen and thigh, so it is an excellent way to start training to avoid muscle injuries.
  • Traditional abdomen. This exercise is well known for working each and every area of the abdominal muscle.
  • Elevation of straight legs. This exercise, apart from helping you to strengthen your legs, is very focused on working on your lower abdomen and helps you to have a slimmer, more toned figure.
  • Lateral leg elevation. With this exercise it is possible to work the lateral abdominal, gluteus and obliques, being a great option for women who want to achieve a slimmer figure.
  • Side plate. This exercise is an alteration of the traditional plant, which brings great results for strengthening the waist and the lateral and oblique muscles of the abdominal muscles.
  • Elevation of the foot to the ceiling. This exercise works really well on all the muscle in the buttocks, helping to harden the buttocks.
  • Strides. This is another ideal exercise to train the muscles of the legs, strengthening them and leaving them more toned.

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