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24.06.2013

Toning abs exercises for women, exercise for 6 pack abs for men - How to DIY

Author: admin
The best exercise technique for great abs is to work the entire area of the waistline, not just the front of your belly.
Body-weight butt workout plan for women to get a perkier butt, leaner legs and flatter abs. So before we dive into the workouts let’s take a look at the muscles that make up your abs, legs and butt, so we can better target them with more effective workouts and get better results. Exercises are placed in order from most demanding compound exercises to less demanding or single muscle exercises. Naturally, exercises that target more number of bigger muscles place a higher demand on the body, so they do best in the beginning of the workout.
Exercises with lesser number of muscles involved such as crunches are best suited at the end of the workout. Stretching is often pushed to the side or left for the end of workout, but it should be part of your exercise regimens and performed prior to your workout. Lower body exercises often rely on the work of well stretched and conditioned muscles, and stiffness in your lower body can only lead to a poor performance and higher risk of injuries. The glute bridge also known as the butt bridge or supine hip extension, is one of the best exercise for working your glutes (butt), lower back, and hamstrings.
This glute exercise is so simple, yet super effective at developing strength in your lower posterior. Another characteristic of glute bridge that can make this a superior choice than other butt toning exercises is butt bridge is one of the few exercises that accommodates people with bad knees.


When many lower body exercises place pressure and stress on the knees, this glute exercise does not.
Clenched your butt muscles, push through the heels and raise your hips off the floor until your knees, hips and shoulders form in straight line. You can perform this exercise using your bodyweight, a pair of dumbbells, a medicine ball or barbell. Tighten your abs, bend your knees, and lower your body as far as you can by pushing your hips back. Some people find solely performing squats, bilateral exercise makes their one leg (often the dominant one) stronger and more toned than the other leg (the weaker one). In bilateral exercises, there is a natural tendency to shift the weight to the stronger side to compensate the work of the weaker one, and heavier your weight is, this tendency comes out more.
Hip thrust is a super effective butt lifting exercise that strengths your glutes (butt).
While squats are very functional and one of the best lower body exercises for working the glutes, hamstrings and thighs, it requires more balance, coordination and core strength to perform than hip thrust.
Clenched Your butt and push through your heels to raise hips off the floor to form a straight line from your knees to shoulders, with your upper back completely resting on chair, bench or couching.
This crunch workout is great because you can activate your abs at a very high level without needing any fitness equipment or ab machines. Engage your abs to lift your upper body to drive your elbow toward your left knee, release, and then drive your left elbow toward your right knee.


Your core is a combination of muscles that make up the trunk and helps the body maintain stabilization when stationary like sitting, standing, running, jumping, or performing exercises like squatting and planking. While traditional exercises such as crunches and situps are excellent ab exercises, they are inadequate at targeting core entirely. Squat is also really effective at toning and shaping your thighs in addition to the buttocks. Unilateral exercises work each leg independently and allow both legs to develop muscles evenly. Since this advanced crunch exercise stretches the hips and glutes, it can also be considered as a flexibility exercise.
Push your forearms away from chest so your  body form a straight line from your shoulders to your ankles. While the focus is your butt and abs, the exercises engage your core, shoulders, and arms.



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