Thursday, March 01, 2018

7 Firming Butt and Abs Exercises for Women
Do you want the best firm butt exercises which dissolve cellulite and tighten your glutes? What woman wouldn't want to have a sexy bottom which is tight and toned. I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

7 Firming Butt and Abs Exercises for Women

Romanian Dumbbell Lift

Romanian Dumbbell Lift

  • Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
  • Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
  • You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
  • Repeat with each leg 10 times.

Sumo Squats

Sumo Squats

A wider stance will automatically emphasize hamstring and glute work;

  • So stand with your feet a step more than shoulder width apart.
  • Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Slowly stand back up and repeat for two sets of 10 squats each.

Explosive Lunge

Explosive Lunge

  • Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
  • Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
  • Switch feet mid-jump and land in a lunge, with your left foot forward.
  • Repeat for two sets of 5 reps each.

The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.

Bicycle Crunches

Bicycle Crunches

Firstly you'll need to be lying on your back on the ground. It's best to use a yoga mat if you've got one.
Secondly, place your hands behind your head and your legs in the air in a bent L shape position.
Thirdly, bring your right elbow to your left knee and at the same time extend the right leg.
Fourthly, return to your original position. Now do the exact opposite of what you've just done. Bring your left elbow to your right new while extending your left leg.
Finally, repeat these steps for as many repetitious as possible. Remember to perform this workout slowly, this will ensure that you are maximising tension on the abdominal muscles.

V Sit-Ups

While traditional crunches and sit-ups only work the upper abs, V sit-ups target the lower abs as well.

  • Begin on your back with your arms extended over your head and your legs straight out on the ground.
  • Pull your arms forward while you lift your shoulders off of the ground.
  • At the same time, keep your lower back on the ground and pull your legs upwards to meet your arms.
  • Pause and gently lower back to the ground.
  • Repeat.

Flutter Kicks

  • Lie on your back on the ground with your legs fully extended.
  • Place your arms along your sides with your hands under your butt, palms against the floor.
  • Tighten your abs and lift your heels off the floor approximately six to eight inches.
  • Scissor your right leg up so that it forms a 60-degree angle with the ground, then begin flutter kicking your legs, so that you drop your right leg toward the ground as you lift your left leg up into the air at a 60-degree angle. Make sure you initiate these movements from your abs, keeping your lower back flush to the ground and your core tight.
  • Continue flutter kicking for 30 to 60 seconds.

Russian Twists

Russian Twists

The Russian twist is a great exercise for giving your tummy a much-needed workout. The best way to do it is with a ball. Hold it in front of you with both hands while sitting on the floor. Turn one direction in a 45 degree angle. Your back and core should be straight, and your abdomen should do the twisting. You should be really feeling it there when you go to the side. Go 45 degrees one way, and then do it the other way.

The above mentioned exercise are just a tip of the iceberg. If you've never done any of these mentioned exercises, make sure to use light weights until you get used to holding a much heavier weights or barbell overhead. Mix these exercise with any cardio workouts you have and in no time, you will be ready to wear your bikini.

7 Firming Butt and Abs Exercises for Women - I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

Tuesday, March 14, 2017

How To Work Lower Abs - 5 Exercises That Will Get You Started
If you have been working for any amount of time on your abs, there is a good chance, that you have looked at how to work your lower abs. The lower part of your abdominal can be worked as effectively as any other part of your body, as long as you do the right exercises to isolate them.

How To Work Lower Abs

Here are 5 exercises you can take home that will do the trick!

1. Captain's chair

Stand up straight on the chair with your back pressed against the pad, grip the handhold, then contracts your abs and raise your legs while lifting your knees toward your chest.

While you do this, make sure you don't arch your back.

2. The bicycle abs exercise

The bicycle abs exercise

Lie flat on the floor, put your hands beside your head and bring your knees up to a 45 degree angle more or less then start pedaling like if you were on a bicycle.

3. Reverse crunch

The best way to do this is to first lay your back on the floor and place your hands on the floor along your body. Then flex your knees and slowly raise them towards your head while crunching your abs. Make sure to put all the effort into your abs and not your head, sometime people seem to be forcing more with their head then with their abs.

4. Lying leg raisers

Again here you want to lie flat on your back, but this time you want to have your hands underneath your bottom so you have a better balance and support. Once installed, squeeze your abs and lift your legs straight up and lower them down without touching the floor. Hold it for 2 seconds and repeat it.

5. Side turns

Lie your back on the floor with your feet up in the air. It okay if your legs are straight or slightly bent, what's important is that both your arms must be extended on the side with your hands touching the floor. Once you're in that position, slowly start swinging your pelvis and legs on with your feet together on one side, and as soon as you feel that your hand is lifting and not touching the floor, swing back to the other side.

RELATED: Lower Abdominal Workouts For Women

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Saturday, December 24, 2016

Top 10 Abs Workout Equipment - Your Complete Guide
It is a fact that bodybuilders work hard to create great six pack abs and washboard stomachs. However utilizing one or more Abs workout equipment can lead to having great abs. This look can be achieved by anyone who could spare some time to perform exercises to tone these muscles. The key is to isolate your workout of your stomach muscles and oblique muscles and combine this exercise with a good cardio exercise routine. The isolation of these muscles can easily be achieved through the correct use of one of many abs workout equipment.

Top 10 Abs Workout Equipment - Your Complete Guide

The simplest workout equipments are the floors of the house and a mat. Really, anyone can do crunches with just these two. However, for those who wish to directly target their abs and sculpt a ripped midsection then it is recommended that one of the following Top 10 Abs Workout Equipment are used.

10. Ab Tightener

The Ab Tightener is a simple piece of equipment that can be used anywhere, and at any time. In fact, this equipment can be used while watching TV, sounds interesting, right? The equipment is very easy to use. While seated with the legs folded at 90 degrees, the user places the bottom of the tightener near the knees. Then, while holding unto the handles, the abs muscles are contracted so that the upper body is folded down into a crunch, then, back to the starting position. What is so great about this equipment is that it targets the abs with a simple motion but tightens the whole abs as well as the obliques.

Top 10 Abs Workout Equipment - Ab Wheel

9. Ab Wheel

The Ab Wheel is an inexpensive piece of equipment that provides a fantastic and effective Abs workout. Although it looks quite easy to use, caution must be exercised at all times when using the wheel as the user can easily fall flat on the floor. While bending, the wheel should be placed just in front of the user's feet, making sure that the arms and the legs are straight. Slowly and carefully, the wheel must be rolled as far as the user can. Then, without standing up, the body is pulled back up to starting position. Quite challenging but effective once mastered.

Top 10 Abs Workout Equipment - Ab Circle Pro

8. Ab Circle Pro

The Ab Circle combines a cardio exercise with an abs workout. The main position for using the equipment is by kneeling, with the knees placed inside the knee bowls while the hands firmly grip the handle bars. There are difference exercises that can be done on the Ab Circle but the simplest would be the right/left side flexion where the body must swing towards one side and to the other side. These exercises tone the obliques, abs, and the upper body.

Top 10 Abs Workout Equipment - Ab Swing

7. Ab Swing

The Ab Swing targets all the abs muscles. The user sits on the cushion while holding the handlebars firmly; the feet should be resting on the foot rest. The body is then tilted to one side so that it sits on the left/right buttocks. By contracting the abs and the obliques, the legs are pulled up, then, down. The procedure is repeated for the other side of the body.

6. 45 Degree Slant Board

The Slant Board is used to tone the back muscles but those who have one at home or at the gym can use it to trim the abs. This can be done by turning the body sideways on the board, with the feet secured on the supports at the bottom. With this position, oblique exercises can be performed.

RELATED: The Top Training Equipment for Your Home Gym

5. Medicine Ball

The weighted medicine ball can be used for abs workout. It can be moved around to ensure a challenging workout routine.

4. BOSU Balance Trainer

The Both Sides Up or BOSU Balance Trainer is a domed equipment use for balancing and other exercises that can also tone the muscles at the abdomen.

Top 10 Abs Workout Equipment - Exercise Ball

3. Exercise Ball

The Exercise Ball is among the most versatile and inexpensive equipment used for abs workout. It can be used for a variety of crunches, planks, and oblique exercises.

Top 10 Abs Workout Equipment - Captain's Chair

2. Captain's Chair

The Captain's Chair is a padded exercise machine where the user can also get great abs. The starting position is letting the legs hang towards the floor. While gripping the handles firmly, the user slowly raises the knees towards the chest and back to the starting position.

Top 10 Abs Workout Equipment - Ab Exercise Machines

1. Ab Exercise Machines

To best target the abs, abs exercise machines are the equipment of choice - an example is the horizontal ab exercise machine. It strengthen the legs and thighs while toning the abs. These equipment allow the user to do crunches and other abs exercises.

The road to having washboard abs is long and difficult but can be fun and easier with the help of any of these top 10 abs workout equipment.

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Friday, May 20, 2016

Get Great Abs - How to Get Killer Abs in Just 12 Weeks - Expert Tips
Want the perfect washboard abs? Have you spent hours in the gym with little or no result? Here is a real plan for getting hard abs in as little as 12 weeks.

Get Great Abs - How to Get Killer #Abs in Just 12 Weeks - Expert Tips


The truth is, if you do not cut down on your body fat, you will not get well defined, ripped abs. You can do exercise all day long, but without watching your diet, you will have very little to show for it. This means cutting out the sugar, junk food, fats, snacks and sweetened drinks. Swap those for fruit, salad, healthy carbohydrates (pasta, vegetables, brown rice). An apple before your meal helps make you feel full and will reduce the amount you eat at the table. Likewise, warm, 'slurpy' liquids like a good vegetable soup will make you feel satisfied and thus less likely to gorge at mealtimes or head for the snack machine.


This might be another cold hard truth, but you have to exercise at least four times a week to see fast results. Do not listen to those TV ads for stomach gadgets which promise a washboard stomach with only 10 minutes a day. Exercise for 30-40 minutes, four days a week and with intensity. You will need some kind of cardiovascular activity to burn off the fat. Running, cycling, swimming, hiking, skipping, rowing...there are enough cardiovascular exercises to keep you from boredom.

Talking of boredom, this is one of the key reasons why people do not exercise regularly or for long enough. Pick an activity that interests you. For me, I find running on a treadmill or around a racetrack/circuit quite boring. However, if I run a linear route, I find there are more things to see around me and I almost forget that I am running. Plus, if I start at one end of town, I am forced to get myself home no matter what and therefore I am less likely to give up.


The Fartlek system of continuous and interval training is worth trying. Fartlek is a Swedish exercise method developed in the 1930s in which you vary the speed and intensity of your exercise in intervals. For example, you may start with a 10 minute warm-up job, then run hard for 4 minutes, jog for 1 minute, run hard for another 4 minutes, jog for 1 minute and continue this way 5-8 times depending on your fitness level, before ending with a 10 minute cool down jog. I started out with 20 seconds of sprinting, followed by 1 minute of jogging and built up from there.

Start out slow, take it a day at a time and gradually build up your stamina.


At least four times a week, preferably five times, do at least two sets of standard, reverse and oblique crunches. Aim for 15-10 reps per set. Make sure your middle and lower back stay on the floor and that you are using your stomach muscles, rather than your hands or neck to pull your head up. Do not let your chin touch your chest.

Once you get used to this, add 10 reps of jackknives. This is a crunch that also involves bringing your knees up to your shoulders, preferably with your lower half balancing off a bench (beginners should start on the floor). Then introduce side bends in which you stand up straight with both arms to your side (you may carry a dumbbell in one arm for extra resistance). Using your obliques or side stomach muscles, lower one side. Repeat on the other side.


Small, barely noticeable changes in your routine will make all the difference. Park 10 minutes further away from your home or office so you have to work a little farther, skip your daily snack attack and always pick the stairs over the escalator. Swap your latte for ice water. Drinking ice water burns extra calories as your body uses energy to heat it up, and an action as simple as chewing gum can burn off 11 calories per hour.


Perhaps you went away for the weekend trip and overindulged. That does not mean you have to write off your health and fitness routine. Just start again immediately (do not wait until 'tomorrow' as we all know that never comes!) and keep persisting. The results may not be evident immediately but if you keep at it, those killer abs will come.

Gemma Swansburg wishes you success in your quest for the perfect washboard abs. Gemma is a writer/researcher mainly in the areas of health and beauty. Read Gemma's latest article, a Luminess Tan review about the at-home self tanning system featured in Allure Magazine. For the best prices, special offers and step-by-step tutorials on the best airbrush tanning equipment, visit her site at

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Wednesday, March 02, 2016

Flat Tummy Exercises - The 5 Great Exercise Moves That Will Help You Achieve a Flat Tummy
Flat tummy exercises are aimed at burning the fat from the stomach and achieving a toned belly. It is much effective when combined with resistance training exercise and food intake with reduced calories. These enable the body to develop into a fat burning machine and reduce fat around the stomach slowly. The caution here is not to reduce too many calories to prevent weight loss plateau because this tends to lower the metabolic rate eventually resulting in weight gain.

Myths about stomach exercises...

 The 5 Great Exercise Moves That Will Help You Achieve a Flat TummyDue to mass media about stomach exercise in the TV advertisements about the latest tummy flattening machines, fitness magazines and even gym influence that just by doing some abdominal exercises and crunches, the accumulated fat in the stomach can be removed. This is truly a myth and it is the root cause of fitness failures. The truth is, one cannot reduce the fat from the stomach (midsection) area just by using exercise alone.

The best and proper way to lose fat is working out the entire body causing burning more calories than one consumes. Sad to say but many people are of the opinion that they get a flat stomach by performing hundreds of crunches per day. They are also under the influence of one meat that they can get flat stomach through abdominal crunches. Even today, people are still under the misconception. Again, it is to be corrected that to achieve a flat stomach, healthy planned diet, resistance training exercises and the most direct exercise, the flat tummy exercises that work together to achieve the best result.

Moreover, this article will give you an idea what are those exercises for tummy that can be helpful in one way or the other to tone abdominal muscles and eventually lose those unwanted fats when combined with other health related techniques.

Before starting any exercise, it is but a must to know postural guidelines for stomach exercises so that it will be effective and prevent injury.
  • While doing the exercise, your head should always be horizontal to the ground over the shoulders.
  • Knees should be aligned and lie with your feet spaced comfortably apart.
Pelvic Tilts
  • What you need to do is to lie down on the floor with your back pressed against the floor.
  • Put the soles of your feet flat on the ground with your knees bent and your arms at the side.
  • Lift the hips (pelvis) section up and hold for 1-3 seconds before lowering slowly back on the ground.
  • The upper body must remain flat on the floor while doing this.
  • Do this as desired and as long your body can tolerate.
Right Twist Left Oblique
  • Just lie down flat on the floor with your hands behind the neck.
  • The body should be twisted upward towards the right flexed knee.
  • Try to lift your right leg to meet your left elbow.
  • Repeat on the opposite side; do this as long as you can.

Scissor Kicks
  • Lie on the floor and place hands under your buttocks.
  • Keep your back pressed against the floor and raise one leg off the ground and slowly lower it down.
  • Raise the other leg off the ground and slowly lower it back down.
  • Do 3 sets for 10 counts.
Flat Tummy Exercises - Scissor Kicks

Hanging Frog Kicks
  • With hands about shoulder width apart, hang your body straight down from a bar and move your legs and pull your knees up to your chest, while simultaneously bending your legs completely.
  • Hold this position for a moment as long as you can and lower to the starting position.
  • Do this as long as you can.
Reverse Crunches
  • You need to lie flat on the floor with your legs elevated.
  • Pull your legs towards the chest while contracting the lower abdomen.
  • Get back to the starting position and repeat as long as you can tolerate.

Next, check out how to Get Rid of Tummy Fat and remove away that excess fat now.
Find out which weight loss program is suitable for you through our Compare Weight Loss Programs page here. Click on the above link to discover which programs can help you lose weight today.
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Sunday, July 05, 2015

Uncover the Mystery of the Six Pack Abs and How You Can Get It Fast
There are many myths around when it comes to getting that washboard, six pack abs. Most people would be inclined to believe that the six pack abs can be obtain just by doing some rigorous target training that focuses on the abdominal areas. Others are adamant that spot reduction or target training won't work at all. Yet the truth lies somewhere in between. Target training do in fact work, and it is also important to include some overall weight reduction program with cardiovascular training if you are looking to develop that six pack look.

Uncover the Mystery of the Six Pack Abs and How You Can Get It Fast

Let's look at three secrets to help you develop that sexy six pack look which you can actually do right in your own home.

Six Pack Abs Secret 1: Fat Loss
The basic truth you need to be aware of is everyone has six packs abs to start with. Unfortunately for some people these muscles are well hidden under layers of fat in the abdominal area. So if your own six pack abs muscles are hidden underneath, you would need to get rid of that excess fat around the tummy area. Start with a good fat loss program and you are well on your way to revealing those sexy six pack abs!

Six Pack Abs Secret 2: The Right Food 
All bodybuilders know the importance of consuming the right kind of food to help you lose weight. Whole foods such as grains, cereals and high fiber foods which include vegetables and fruits would rank high on their list of preference.

Another great way to lose weight within a short duration of time is to use thermogenic foods or negative calorie food. this term is coined a few years back by an weight loss expert who claims that you can burn off fat simply by consuming food that are extremely low in calorie. These types of foods would put your body in a position where it would be using more energy to convert the food into energy than what the food is proving.

Six Pack Abs Secret 3: Target Training
Target training is an important part of developing those sexy six pack abs! You'll need to include some form of intense muscle targeted repetitions which would help build a stronger set of abdominal abs muscle. When fat begins to melt from your abdominal area, you would soon reveal those six packs that are hidden underneath. And if you have been working hard on those abs muscles, you would be rewarded with a great set of abs muscles you would be proud to show off.

Here are three moves which you can use right away that would help you develop that great looking abs you would be proud of! First start off by performing a simple sit-up, but instead of going all the way up, hold it mid way with your arms behind your back. Just hold this position and count to ten. Repeat this as much as thirty times per day or more. Second you can put your self in a push-up position with your arms on the floor.

Now lift yourself up and hold yourself in that position for ten counts. Repeat this movement thirty times a day too. Finally, seated ion your chair, lift both of your leg up and extend it forward. Hold this for as long as ten counts before you let go. You can actually feel the tension in your abs muscles as you perform these exercises.

These are three extremely simple ways how you can develop that washboard six pack abs in no time at all.

Dramatically Increase Your Six Pack Abs by checking out our free report. Go to right now before we wise up and decide to no longer reveal our secrets!
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