Exercises for a Perfect Ab and Bum
you want to reduce
your tum, bum and
legs, then you're going to
have to lose body fat. You
can't stay at an elevated body fat level and achieve smaller trouble-spot areas.
It will never happen...never! Sixty to 90 minutes (ideally daily) of
aerobic exercise is
still the best way to reduce body fat.
uses the fat in our bodies as one of its fuel sources so, if we exercise long
enough and often enough, we'll "bite into" the stored fat.
In addition to aerobic activity, you can take up the following exercises to tone your abs and bum.
One-legged buttock squeeze
Lie on your back, tighten your abdominals and do a pelvic tilt. Keep your hands by your sides. Bring your right foot over your left knee and place it on your left high. Tighten both your buttock muscles and lift your hips off the floor. Squeeze your left buttock for 2 counts and release for 2 counts. Repeat with the other leg.
Keep your hips still and your abdominals held in tight; do not over arch your back; do not hold your breath
1. Stand with your feet a little wider than shoulder width apart and toes tuned out slightly. Keep your upper body upright and relaxed and place your head on your hips.
2. Tighten both your abdominal and buttock muscles, and then bend your knees in line with your toes for 2 counts. Hold the position for 2 counts, and then push up through your hells to the starting position for 4 counts.
3. Make sure your buttocks remain tight throughout; do not lock your knees.
Inner thigh raise
Lie on your side with one thigh on top of the other and go up on to your elbow. Bend your top leg and bring it behind the bottom one. Keeping your hips forward, tighten your abdominals and raise the lower leg off the floor for 2 counts, then lower for 2 counts. Build up to 15 to 20 repetitions. Repeat with the other leg.
Straight-legged outer thigh raise
Lie on you side with your legs straight, keeping your thighs together and hips facing forwards. Rest your head on your hand. Keeping your hips forward. Tighten your abdominal and buttock muscles and raise the top leg for 4 counts, then lower for 4 counts, Repeat on the other side.
Raise your leg from the hip; your toes, knees and hips should all face forwards
DOUBLE CRUNCH: The Double Crunch is a great exercise because when performed correctly, it focuses on both the upper and lower abdominal region. The entire body is in motion on this movement.
Lie on a mat face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor.
Place both hands crossed gently over your chest or on the sides of your head with the fingertips touching gently. Contracting your abdominals, raise your head and legs off the floor toward one another. Make sure you crunch hard and tight. I want you to hold the contraction at the top of the movement for one second.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck.
Perform 15 slow and controlled reps and immediately go to the next exercise.
MANEUVER: Research consistently rates the Bicycle Manoeuvre as one of the
most effective abdominal exercises. Just like the Double Crunch, it works the
entire ab area.
Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
Don't perform this activity if it puts any strain on your lower back, and don't pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
Perform 15 slow and controlled reps and immediately go to the butt exercises.
If you have a fitness goal in your mind, no matter what it is, you are much more likely to reach your goal if you follow a structured plan. You are also less likely to get injured and more likely to be motivated.