The GAP: what exercises should you know to get started in this sport?

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Would you like to tone your inner train? The GAP is the perfect exercise to achieve these results. Through different activities focused on the buttocks, abs and legs, you will be able to improve this aspect of your body. It should be noted that, to achieve benefits in your lower body, the muscle groups are worked in isolation. This is the main peculiarity of the GAP.

When it comes to practicing this sport, you can take both group classes and train on your own. You just have to take into account a series of exercises to get started in the GAP and accompany the activity with music.

What do you have to take into account to practice the GAP?

The GAP is a physical activity that brings numerous benefits to the body. Its practice favors the elimination of focused fat, prevents the body from back injuries, and helps control incontinence, among others.

Beyond the benefits of this sport, if you do not know how to structure a GAP session, you will not be able to benefit from its advantages. For this you must take into account the following steps:

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  • Warming up. During this phase of the exercise, the aim is to activate the body through different movements. It also serves to coordinate the body with the music. This phase will last for around 10 minutes.
  • Cardiovascular exercise. It consists of working for 25 minutes exercises that involve the whole body.
  • Localized exercise. This part focuses on exercises for the legs, glutes, and abs. The specific job will take about 30 minutes.
  • Stretches. The last 5 minutes of activity should be dedicated to stretching to prevent sports injuries and regenerate muscles.

5 basic GAP exercises

To start in the GAP on your own you have to know a series of activities that are part of the localized exercise. Learn 5 basic GAP exercises and add this exercise to your training routine.


The squats are a great exercise to work the buttocks and legs. To perform this activity, stand with your legs spread shoulder-width apart. Once in that position, bend your knees with your back straight and when your legs form a 90º angle. Having achieved this, return to the starting position and repeat the movement.


They are another of the most common exercises in the first GAP class. And is that isometric abs are one of the easiest types of abs to perform and with greater benefits for the abdomen.

To do the planks, lie on your stomach and support your body with the balls of your feet and your forearms. Hold in this position for about 30 seconds and repeat the exercise after having rested for a few seconds.


With your legs shoulder-width apart, take a step with one of your legs and flex the opposite leg until you are a few inches off the ground. Return to the starting position and repeat the exercise with the other leg.

Leg raises

Lying on your back, stretch your legs and lift them without bending your knees until they are almost vertical. Return to the starting position without your legs touching the ground and repeat the activity.

Leg extension

Get on all fours, bend one of your legs up to chest level and then stretch it until it is horizontal. Then return to the starting position and perform the movement with the other leg.

What do you think of these activities? Now you know how you can get started in the GAP on your own. Learn how to perform these exercises and immerse yourself in the practice of GAP and its benefits.



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