Exercises for a perfect Ab and bum
you want to reduce
your tum, bum and
legs, then youíre going to
have to lose body fat. You
canít 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.
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
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
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
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
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
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
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
Donít perform this activity if it puts any strain on your lower back, and donít
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