Fitness

Having a training plan is crucial. A plan keeps you focused, allows you to track your progress and gives you objective data to understand why you are not reaching your goals.

How to Get Gorgeous ABS

Sculpting your abs while standing is vital and offers plenty of other health benefits. You will engage more muscles at once, improve your postural support,  plus many serious health conditions, including heart disease, diabetes, colon cancer, and breast cancer linked to belly fat. Here are a few tips that burn more calories than most traditional floor exercises since you don’t always have equipment or a lot of space so these are great lower ab exercises, upper abs, obliques, and every other angle. Try them at home, in your hotel room, or at the gym to chisel your core lying on any  floor space you have.

Do three sets  of reps for each exercise. For best results, do this routine at least four days a week after your regular strength or cardio session.

If you incorporate these exercises into your regular fitness program, you will be giving yourself much more than the chance to wear belly-baring fashions with confidence. By targeting the deep-lying fat that surrounds the organs in your belly, you can improve your overall health along with your figure.

Everyone wants washboard abs, but how do you get them? Losing body fat is key, but working your ab and back muscles to make them strong is important too. Lifting weights is important and doing core strengthening exercises so add a little variety to the same old crunches.

An Ab Wheel is an excellent way to strengthen the core abdominal muscles.

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Another great tool to use is a BOSU Ball (short for ‘Both Sides Up) it is a stable dome which allows you to stand, jump, squat, twist and bounce to challenge your stability. Your abs and back are greatly involved in balance and stabilization, so the BOSU is a great tool for working your core without so much as doing one boring crunch. A great way to work your abs with a variety.

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It’s never too late to try these ab exercises.

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Strengthen your Glutes with Multi Joint Exercises

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 A tight, toned tush is a key ingredient for rocking your bikini with confidence. And these moves are the best way to get it. Add them to your weekly routine and by the time summer hits, you’ll find any excuse to flaunt your rear in a swimsuit!

Elevated Split Squat

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

The Elevated Split Squat (Bulgarian Split Squat)
This really works your butt. Specifically, it works the glute max as you press to standing, and the glute med keeps your pelvis even while your feet are on 2 different planes:

1st begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
2nd Straighten your left leg and rise back up to the starting position. This completes one rep.

Single-Leg Bridge

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

Love this backside move that works the hamstrings, too! The glute helps push your pelvis up with your ham string while the glute muscle keeps your pelvis stable in this move:

1. Lie on your back, place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
2. Press your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
3  Then slowly lower your body to the floor for one complete rep.

The Clam

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

The clam targets the glute muscles and helps build hip control.

1. Start by lying on your left side. Bring your knees and hips to a 45-degree angle bend.
Position your top pelvis away from your head to bring your waist off the floor. Maintain a neutral position throughout the full exercise.
2. Lift your top knee up, keeping your heels together. Lower back to starting position, ensuring that you are not moving your pelvis or torso.
3. Repeat for 30 seconds to one minute, then switch sides.

Single-Leg Touch

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

In this one-legged move, the glute max is worked as you stand, and the med gets utilized for stabilization. Your core will need to be working to maintain your balance!

1. Begin standing with all your weight on your left foot.
2. Keeping your spine long, reach forward, bending your left knee and touching your right fingers to the ground. Keep your abs engaged to keep your torso stable. Your right leg will go behind you to help you balance.
3. Press your left heel into the ground as you lift your torso up to return to standing, bring the right toes to touch next to the left foot. This completes one full rep.

Bar Bell Thrust

Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, make sure you keep hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.  Just a bit of warning,  high-rep hip thrusts are brutal. The booty-burn is excruciating!”

MISTAKES AND TIPS

  1. Push through the heels, not the ball of the foot.
  2. Squeeze the glutes and pause for 1 second at the top.
  3. Do not hyperextend the neck — keep your head in place.

 

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Out of all of the fat in the body, back fat seems to be one of the most difficult to lose and to keep off. That is because the back is a difficult area to reach. But it’s not impossible! There are five easy things you can do to effectively – and finally – get rid of that troublesome back fat.

The posterior chain is also known as the back of your body, running from the back of your head to the back of your heels. Prioritize strengthening your posterior areas, specifically your back and glutes.

Do one upper-back exercise for every chest exercise. If you have been over training your chest for years, for the next two months do two upper-back exercises for every one chest exercise.

1. Cardio

The first thing to consider is your physical activity. To reduce fat, it’s recommended you do 60 minutes of cardio 5 days a week. Try interval training and alternate between high intensity and low intensity exercises. This is a beneficial method of losing weight all around!

Workouts such as boxing and swimming are also great fat-eliminators. They have the ability to burn a large number of calories, plus they’re fun and take your mind off of the fact that you’re actually working out.

2. Smarter Eating and Drinking

Put only good foods put into your mouth. What you eat can take a toll on the amount of back fat you lose or accumulate. Become more aware of the things you eat and replace the not-so-healthy foods with healthier options to battle against the back bulge. You’ll also want to drink more water. Water has no calories and helps you to lose weight, flushes out toxins and hydrates your body.

3. Toning and Posture

Focus on workouts that tone the muscles in your back, shoulders, and obliques. Workouts such as planks and bent-over flies help to align the body and improve posture while also toning back muscles and, in turn, decreasing back fat.

4. Choose Your Clothes Wisely

Some people think they struggle with back fat, but in reality they just aren’t dressing themselves properly! For example, experts say 80 % of women wear the wrong bra size. Simply getting yourself sized and it is important find the right bra can eliminate the appearance of a bulge at your back.
Find the proper size for all your clothes and everything will just look better.

5. Yoga

A Yoga routine is also helpful for eliminating back fat. Do a yoga routine that incorporates cardio to help boost your heart rate and burn fat. Poses such as “the boat” and “the revolved chair,” target your back and can gradually eliminate the problem area. Yoga will also help to tone other parts of your body, like your arms, legs and stomach.

 

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Muscle Groups  Often Ignored at the Gym

Any activity at all is commendable, but the above exercises primarily train the front of the body and can contribute to a rounded posture fir improving back & shoulder injuries.

So, whether you’re a gym newbie, or have been training for years, make sure your plan is balanced. The five muscle groups below are a critical part of any plan, but are typically overlooked. Don’t be typical; train smart.

Chest exercises include push-ups, the bench press and flys. Upper-back exercises include any type of row, lat pull downs, pull-ups and reverse flys.

Do at least one lower-back exercise such as the bird dog, back extensions or Superman’s.

 

 

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 Balance & Feet Exercises

Balance and feet strengthening exercises require pro prioception– the body’s mind/body loop, which allows the brain to register where the body is in space, and then to tell the body which muscles to “turn on.”

Decreased proprioceptive abilities, and/or weak feet, can contribute to a plethora of injuries including plantar fasciitis, ankle sprains and knee and hip pain.

Running helps your feet and brain  to communicate so your feet can safely negotiate the terrain. Otherwise, you trip or fall. And when your proprioception is poor, your body compensates by using vision; you look down to know where your feet are. Over time, looking down will also round your spine. Do some balance work barefoot to strengthen your feet or on a BOSU Ball.  BUY IT HERE

3. Rotator Cuff Exercises.

The rotator cuff is made up of four small muscles that originate on your shoulder blade. Together, they help stabilize your arm bone in your shoulder socket and help maintain proper posture.

Try band external rotations. Stand against the edge of a door frame, shoulder blades on either side of the frame. Hold a resistance band, palms up and arms at 90 degrees. Draw your arm bones back in your shoulder sockets.

Then use the muscles around the back of your shoulders to rotate your hands out to the side.
As your arms move, squeeze your shoulder blades slightly around the door frame. Repeat 15 times.

4. Wrist exercises.

Weak wrists are often the limiting factor when people are trying to improve their pull-ups, push-ups and dead lifts. Strengthen your wrists by changing your hand position or the width of your grip when you use free weights or barbells. For example, use a thicker bar when doing bench press or bent-over rows; do biceps curls with your palms down; triceps cable presses with your palms up; or put Fat Grips around dumbbells to increase the diameter of what your hands have to hold.

5. Mindfully do functional multi joint exercises.
If done correctly, functional multi joint exercises such as planks, dead lifts, squats, wood chops and bird dogs are an integral part of any program. They work the entire core, integrate the trunk into the rest of the body and prepare the body for real life.

Unfortunately, most people just go through the motions. To get the most out of any exercise, to improve your bio mechanics and to properly train your core, you have to pay attention to how your body is positioned.

For example, when you are doing exercises such as squats and dead lifts, think of them as a core challenge, a moving plank. Focus on stabilizing your spine, don’t let your back arch or round as you move.

Regardless of your exercise selection, always progress appropriately, ask a gym employee for instructions when needed and listen to your body.

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