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 bottom which is tight and toned. I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

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, December 06, 2016

Abs Are Made In The Kitchen, Not The Gym
Sometimes it's tough, figuring out how to get six-pack abs. Infomercials, magazines, even books all constantly tout that latest, greatest "miracle machine" that will give you a six-pack with zero effort in less than a week!

Abs Are Made In The Kitchen, Not The Gym

Get real. These products simply don't work. The machines are ineffective, or simply not effective enough. The pills are outright dangerous. Don't get caught up in these scams.

The secret to six-pack abs is the same as it has always been...

Ready for it?

Eat right.

That's it. That's the secret that has been used throughout the ages by all the best looking men. If you want six pack abs, you have to eat right.

I'm not talking about some fad diet, or Atkins plan, or anything like that. I'm talking about basic nutrition conscientious applied everyday. The simple fact of the matter is that excellent abs cannot be built through exercise alone. One million crunches won't make your abs any better, if you don't eat right. There's simply not such thing as spot reduction. If you don't have an overall body fat of less than 12%, you simply won't see your abs.

So take a few minutes and make sure that your diet is conducive to six-pack abs.

1. Avoid fast carbs except right before a workout

Fast carbs are also called bad carbs, high glycemic index carbs, or white carbs. Bread, white rice, pasta, sugar, soda pop. These foods turn into glucose (muscle fuel) extremely fast, and unless you're actively exercising within the next 30 to an hour, they're going to be stored as fat. So lay off the fast carbs, except for right before workout.

RELATED: Do You Know the Type of Fat In Your Diet

2. Eat smaller meals more frequently.

It may seem counter-intuitive to lose fat by eating more often, but it's not if you really think about it. Our bodies evolved millions of years ago when a person meals for an entire week where determined by whether or not they caught a buffalo.

If you caught the buffalo, you ate a lot and your metabolism responded by picking up and burning off the excess. If you didn't, you didn't eat much so your metabolism slowed down. These day, we don't have to hunt for our meals, but our body still behaves the same way. Feed it often, and it will ramp up the metabolism - boosting your fat loss.

3. Monitor your caloric intake

How many calories do you eat in a day? Be sure to include "hidden" calories like coffee creamer, soda pop, and powerbars.

There are 3500 calories in a pound, so for every 3500 calories you burn either through exercise or cutting a moderate amount of calories out of your diet results in a pound of fat loss. But be sure to never cut your caloric consumption below 1200 calories a day - at that point you begin burning muscle as fuel, defeating the purpose of the diet. If you cut out a simple 500 calories a day, you'll lose a pound a week.

RELATED: Calories Needed Each Day to Lose Weight

The simple secret to six-pack abs is diet. Eat well, and even if you don't exercise, you'll begin to develop your abs.

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Wednesday, February 17, 2016

Did You Know You Already Have A Six Pack?
Did you know you already have a six pack?

You already have a six pack.. You just can't see it!

Did You Know You Already Have A Six Pack

Your abs are a group of muscles called the rectus abdominus, which are the six muscles that cover the stomach.

Apparently, we're all born with a six pack and it already exists. Believe it or not, you have a flat stomach right now. It's just that you can't see it because it's covered and concealed under the few or many layers of fat on your body. If you really want to see the lean stomach and expose those deep cuts, you've got to burn off the fat sitting on top of it.

Now you might think that 1,000 crunches a day is the key to burning that fat off. Well, it's NOT! There's NO such thing as spot reduction! You can't crunch off the fat covering your abs. So while crunches will certainly train your abs muscles, they will do nothing to the fat sitting on top of those muscles.

The question now is... just how you burn that fat and how to uncover your six pack?

Are you ready for this? Here it goes:

By Lowering your body fat percentage!

Voila! This is all to it. Simply losing some body fat is the super secret key.

And how do you burn body fat?

You create a caloric deficit by eating less calories and burning more calories. This is the only way to strip the fat from your abs by gradually burning it off from your entire body through cardio, diet, and weight-training.

The human body gains and loses fat in a pattern that is predetermined by our genetics and can't be changed.

And it is commonly seen that the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.

Therefore stay persistent with creating a calorie deficit through a clean diet, resistance training, and cardio regimen and lower your body fat percentage. Once you are lean enough you will see your abs pop out.

Directly training the abs a little will make them stronger, better developed and add more definition to the ab muscles (just like what happens to every other muscle group when you train it).

Abs require a lifestyle shift and immense discipline - it's definitely not a quick fix.

Actually speaking, instead of saying we want to get a six pack, we should say we want to uncover a six pack. Because really, that's what needs to happen!

This Article Written By: Rashmi Jolly Online Fitness Coach & Founder of Body Redesign

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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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Saturday, August 17, 2013

A Great Six Pack Abs Diet

You do not have to go on a strict fad diet to be able to see your abs. Instead just follow these guidelines to create an effective eating regimen for yourself.

1) Eat more. Remember you are trying to build some muscle around your stomach while burning fat. Avoid starving yourself and make sure you stay full all day without overdoing it. It is all about balance.

2) Eat healthy natural foods most of the time. Try to eat unprocessed foods at least 90% of the time. Some great choices are lean meats, nuts, beans, fruits, and vegetables. These are the kinds of foods that really promote fat loss.

3) Eat junk food sometimes. You can have about 3 cheat meals a week but make sure they are no bigger than your regular meals. They can be whatever you want. Eating pure crap sometimes really helps with fat loss. So you can indulge without feeling guilty.

A Great Six Pack Abs Diet4) Eat 5-6 small meals a day. Try to eat about every 3 hours. By doing this you will feel full and energized all day. Your belly fat will shrink and you will fuel your body up for workouts.

5) Eat protein with each meal. Having a source of protein like cottage cheese, chicken, salmon, or milk is important if you are trying build muscle since protein is the building blocks for muscle.

6) Limit carbs. Starchy carbs like bread, pasta, and oatmeal should only be consumed after a workout. Eat fruits and vegetables with each meal to get more carbs for energy. Fruits and vegetables are not loaded with calories like starchy carbs are but they provide your body with plenty of carbs.

7) Have healthy fats with each meal. Some great choices are peanut butter, olive oil, and salmon. Healthy fats help your body burn more fat. Just make sure to avoid trans fat from foods that are fried and processed. Saturated fat should be limited to about 10% when reading the food labels.

8) Drink water. Instead of having drinks loaded with calories like juice, soda, and alcohol drink water and tea which have no calories but help wash away your gut.

An example of a clean diet.
You do not have to worry about calories or portion sizes too much. What is important is that you fill up on natural foods like the kinds mentioned above.
  • Breakfast - An omelet with spinach and tomatoes cooked in olive oil with an orange on the side.
  • Mid-morning snack - Smoothie made up of milk, frozen fruit, almonds, and some whey protein.
  • Lunch - A banana with spoonful of natural peanut butter and a cup of green tea.
  • Afternoon snack after workout - A bowl of oatmeal with milk, cinnamon, and an apple.
  • Dinner - Salmon cooked in olive oil with asparagus.
  • Night snack - Cottage cheese and red grapes
Don't forget you can have junk food as long as you eat clean like this for 90% of the time.
To learn more about having an effective diet check out the Truth About Abs program for more tips and exercises.

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