Exercises For A Firm Butt and Flat Stomach

By on August 4, 2012

Fitness instructors can attest to the fact that a flat stomach and a firm butt are what most women work hard to attain. There is no doubt that these physical attributes can be commonly found in a woman who has what most people consider a sexy body.

Unfortunately, not every one is blessed with good genes that make a firm stomach and a well-shaped butt. Countless of women have to work hard to avoid getting a flabby belly and behind.

If you are one of the many who like to have flat abs and a nice, firm butt, then here are exercises you can incorporate in your daily fitness routine that target your abs and glutes.

Exercises That Target the Butt:

  • Squats

If you have a flat butt, then squats are perfect for you. Aside from toning and shaping your rear end, this form of exercise will also help build lean muscles in that area, thus resulting in a plump butt.

How to do squats:

1.  Stand with hands on hips and your feet  more than shoulder-width apart.

2. Bend your knees until they are about 90 degrees parallel to the ground, making sure to tilt your body slightly forward as you go down.

3. Contract your butt muscles as you push your heels into the floor as you come back up.

To get maximum results, you can rest a barbell across your shoulder all throughout the exercise.

  • Lunges

Lunges are great for strengthening all the major muscles of the hips, glutes, and thighs. If done properly, you will notice amazing results in just a short period of time.

How to do lunges:

1. Stand with your back straight, hands on hips, right foot forward, left foot back, and knees slightly bent.

2. Bring your left knee as close to the floor without touching it and keep your right knee parallel to the ground at a 90-degree angle.

3. Push the front heel of your left foot into the floor as you return to the starting position, making sure to contract your quadricep muscles as you go up.

To make this exercise more effective, you can rest a barbel on your shoulders or simply hold weights in each hand.

Exercises That Target the Stomach:

  • Vertical Scissors

Vertical scissors are excellent as they workout your entire abdominal area without the help of any equipment.

How To do Vertical Scissors:

1. Sit on a bench with your hands under your butt for balance and your legs straight out in front of you.

2. Contract your abdominal muscles alone to lift your right leg and lower your left leg.

3. Reverse the positions of each leg.

As a bonus, you butt and hip muscles will get quite a workout too if you remember to squeeze them as you move your legs up and down.

  • Vertical Leg Crunch

The vertical leg crunch is a slight variation to the popular crunch exercise known to give you fit and firm abs.

How To Do a Vertical Leg Crunch:

1. Lie flat on your back with your hands together behind your head.

2. Cross your ankles and lift both your legs into the air as you curl your head and upper back off the floor.

3. Return to the starting position.

Take two exercises (one for the stomach and one for the butt) and incorporate them in your daily workout routine. Do the remaining two on the second day. Perform three sets of 15 reps of each exercise.

Filed Under: Ab workouts, Fitness and Exercise Tagged With: , ,

4 Easy Ways To Have a Flatter Stomach

By on July 24, 2012

A bulging stomach is not just unpleasing to the eye, it poses a risk to one’s health, too. Whatever our personal reason is in losing unattractive rolls of belly fat – whether just to fit nicely into a fitted shirt or to keep the risks of life-threatening health diseases at bay – we soon realize that a flat stomach does not come easy.

It is something to work really hard for. Years of eating unhealthy food and lack of exercise have taken their toll on our body, and everyday that we postpone that much-needed change towards a better and healthier lifestyle, we only make it harder for our bodies to lose excess pounds.

Sure, there are already lots of products in the market that promise a flat stomach without the need to work your butt off at the gym. While there are products that do show great results after consistent use, most are not safe, show little to no results, and most of all, expensive.

Unless you want to experience the nasty side effects of slimming pills or can afford to undergo a liposuction, you’d want to take the traditional yet still extremely effective route to having a flatter stomach.

When it comes to losing belly fat and keep it off, nothing can beat healthy eating habits and adequate sleep, and daily exercise. Hearing the words diet and exercise may sound intimidating enough to make you want to run to the nearest drugstore or plastic surgeon.

Contrary to what many people believe, getting a flatter stomach is really not all that hard. Just make sure you follow these tips:

1. Do not starve yourself.

Many people associate dieting with starving oneself. They couldn’t be more wrong. The more they starve themselves, the lower their metabolism becomes and the slower they will lose unwanted weight.

Eating six times during the day is what fitness experts advise. This way, you up your metabolism and you prevent the surging of hunger pangs, which can cause you to overeat.

2. Eat high-protein, fiber-rich, and low-carb foods.

Studies show that foods rich in protein and fiber take longer for the stomach to process, thus making you feel full for longer periods during the day. Make sure to include fresh fruits and vegetables, whole grains, eggs, and beans in your daily diet.

Although carbohydrates remain to be an essential part of our diet in order for our body to have enough energy to last throughout the day,  consuming too much of it will result in belly fats. Therefore, you should stick to low-carb foods if you want to have a flatter stomach.

3. Get enough sleep.

The keyword here is enough. This means that you get not too little nor too much sleep each night. If your body does not get enough rest – as in less than 5 hours of sleep – it will produce hormones that can cause you to overeat when awake.

On the other hand, if you sleep more than 7 hours at night, your body will not be able to shed calories you consume due to long periods of inactivity.

See to it that you get 6-7 hours of sleep to avoid the adverse effects of oversleeping or sleep deprivation on your abdominal area.

4. Perform abdominal exercises at home.

You don’t need to have a gym membership just to be able to perform abdominal exercises. You can do them right in your own home. Crunches, Pilates exercises, and sit ups – so long as done with proper breathing techniques – can go a long way.  You can even invest in an ab toning belt to maximize the benefits of these abdominal exercises.

A flatter stomach does not only make you look fit and lean. More importantly, it minimizes, if not eliminate the risk of diabetes and heart-related illnesses.


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7 Awesome Ab Exercises that are Easy to Do

By on May 12, 2012

Situps and Ab ExercisesThe American Council for Exercise has identified the best exercises to target the abdominal area. In these exercises, your abdominal muscles should do the work. The hands should be used only to lightly support the head and neck. Unless otherwise indicated, complete 12 of each exercise for one set. Complete one to three sets per session.

1. BICYCLE EXERCISE

Lie on your mat with your hands behind your head. Bring your knees toward your chest. Alternating sides, reach the right elbow toward the left knee and then reach the left elbow toward the right knee. The motion is like pedaling a bicycle. Touch the elbow to the knee if you can. Repeat this pedaling motion for 12 repetitions on each side to complete one set.

2. VERTICAL LEG CRUNCH

This exercise is like a regular crunch, but hold your legs in the air rather than on the ground. Lie on your back with your hands behind your head. Lift your legs into the air and cross them. Lift your shoulder blades gently off the floor.

3. LONG ARM CRUNCH

Lie on your back with your arms extended behind you. Place your feet flat on the floor with your knees bent. Use your abdominal muscles to lift your shoulder blades off the floor.

4. REVERSE CRUNCH

Lie on the floor with your hands at your sides. Bring your knees up toward your chest until your legs form a 90 degree angle. Use your abdominal muscles to lift your hips off the floor and reach your legs toward the ceiling.

5. CRUNCH WITH HEEL PUSH

This one begins like a regular crunch. Lie on your back with your feet flat on the floor and your hands behind your head. Lift your shoulder blades off the floor. At the top of the lift, pause and push your heels into the floor and gently lift your glutes off the ground.

6. PLANK ON ELBOWS AND TOES

Lie face down on the mat. Rest your forearms and hands flat on the floor. Lift up onto your toes and rest on your elbows and forearms in the plank position. Hold this position for 20 to 60 seconds. Repeat this one for three to five repetitions for one set.

7. EXERCISE BALL CRUNCH

Lie with your lower back on an exercise ball. Place your arms behind your head or across your chest. Use your abdominal muscles to gently lift your torso off the ball. The ball should remain stationary. Repeat 12 to 16 times for one set.

With the exception of the exercise ball crunch, these easy exercises can all be done without any equipment – at home, in the gym or on the road. If you are also using an ab toning belt be sure that you don’t wear it while performing any of these exercises. Consider using the EMS belt after your workout as a recovery period.

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3 Yoga Poses To Help You Get A Flat Stomach and 6 Pack Abs

By on April 28, 2012

Bridge poseYoga is an ancient practice that improves flexibility, lowers stress and increases strength. It also gives you a flat stomach and well-defined abs without the tedium of yet another set of crunches. Yoga focuses on posture and balance and gives you a core workout that sculpts and defines your entire midsection. While the following moves may seem almost too easy to work, when you do them right you will see results quickly. Yoga can be performed without equipment, though a mat is recommended and foam support blocks are available.

Cat Pose – Bidalasana

One of the simplest yoga moves you can do, Cat crunches your abs and stretches your back. You begin on your hands and knees, palms on the floor and arms perpendicular to your torso. Your knees should be even with your hips and straight up and down, not at an angle. Hold your head up and look straight ahead. You may be tempted to let your stomach sag, but when your posture for this movement is correct, your back will be a straight line and you will feel your abs tighten slightly to keep you steady. Look straight ahead and inhale. As you breath in, contract your abs and arch your back up. Let your head and hips tilt downward, until you are looking at your navel. Inhale and return to the starting position. Repeat this movement three to four times in rhythm with your breathing.

Torso Stretch – Bhujangasana

The torso stretch is the yoga move that most everyone has seen on tv or in a movie. Better known as the Cobra, this pose stretches and strengthens your abs. Lie on the floor on your stomach. Place your hands palms down on the floor even with your upper chest and just a little more than hip-width apart. As you inhale, press your hands into the floor and lift your torso. Your legs will press into the floor. As your arms fully extend you should feel your abs tighten. Breath in and out slowly. Start by holding the pose for 30 seconds and gradually work up to one minute. Slowly exhale and lower your torso back down to the floor.

Bridge Pose – Setu Bandha Sarvangasana

This pose is slightly more advanced. If you need to, you can place a foam yoga block beneath your sacrum to help support your pelvis. Lie on the floor, flat on your back. Bend your legs, with your knees pointing up and your feet flat. Your calves should be straight up and down and your arms should be flat on the floor, parallel to your body. While breathing out, tense your abs and slowly lift your hips as far as you can. You want your abs doing all of the work for this exercise, so keep your lower back as relaxed as you can. Hold the pose for 30 seconds, working up to one minute. Slowly inhale and lower your hips.

Going Further

These are some of the most basic yoga moves that you can do to work on your abs. Most yoga poses strengthen your core, so if these are not challenging enough, there are plenty more that you can try. If you want a full yoga workout, you can find free videos online or try a class at a local gym.

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Best Foods for a Flat Belly

By on April 13, 2012

Oat Meal is an excellent belly fat foodAb belts are a great start towards getting those much coveted six-pack abs, but they are only a starting point. The amount and quality of foods you eat will also play an enormous role. The two work together. Here are some foods you should eat (and some to avoid) to reach your goals.

Oatmeal

Oatmeal is a great food for breakfast if you want a flat belly. Eating an oatmeal breakfast can help raise your metabolism by up to 10 percent. Oatmeal will boost your energy levels and is loaded with fiber, leaving you feeling full longer. The fiber will help your digestion and fill you up, leaving you less likely to snack between meals. As an added bonus, oatmeal reduces cholesterol, fights against heart disease, and helps maintain blood sugar levels.

Nuts

Nuts help you in getting a flat stomach by keeping it full longer. Studies have shown that people eating nuts felt full longer than those eating rice cakes. You might shoot for about two dozen almonds or other nuts daily to avoid consuming too many calories. Be careful eating nuts with added salt.

Protein Powder

Protein powders are a great way to get protein without the added fat that many protein-rich foods contain. They can be conveniently added to water, low-fat milk, or yogurt. You can find them at most health food stores.

Olive Oil

Healthy fat is an essential part of your diet and helps control hunger. Monounsatured fats like olive oil help satisfy cravings. You can get them into your diet by buying olive oil salad dressing.

Eggs

Eggs are loaded with vitamin B12, which your body uses in metabolizing fat. Eggs also contain lecithin- a substance that breaks down fat so it is more easily absorbed and burned for metabolism.

Beans

Beans have low carbohydrates and are loaded with fiber and protein, which helps you raise your metabolism and feel full. You could make a bean dish once a week, instead of meat. You will be reducing your saturated fat and replacing it with fiber.

Lean Meats

Your body will be burning more calories when it is digesting protein than carbohydrates or fat. Great lean meat choices include turkey and fish like salmon and tuna. These fish are also packed with omega-3 fatty acids, which reduce stress chemicals that can load fat over the abs you are working so hard on.

Some foods, no matter how good they may taste, will absolutely derail your efforts to get those six-pack abs.

White Flour

White flour is flour that has been highly processed; most of the nutritional value has been stripped out. White flour lacks the original vitamins, minerals, and fiber it once had. It will also spike your blood sugar, promoting insulin release and trigger the accumulation of fat.

Soda

Drinking soda can counteract your efforts. Soda will massively spike your blood sugar levels, triggering fat accumulation, and loading your body with empty calories. Just cutting out soda will dramatically help many people lose fat.

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Ab Belt + Healthy Diet = Winning Combination

By on April 13, 2012

The Ab Belt is a powerful way to help build the six-pack abs you crave. But it wasn’t designed to work alone. You can have the most amazing abs in the world, but they will be invisible if they’re covered by a thick layer of fat. That’s why it’s so important that you combine the Ab Belt with a healthy diet that encourages you to lose fat around your belly.

The Importance of Fiber

Adequate fiber is lacking in the diet of the average person. Fiber helps you by improving your digestion, adding roughage to your digested meal, which helps it move along through your digestive tract and out of your system.

Fiber is especially important when you are trying to lose weight. Fiber can be hard for your stomach to digest, which is a good thing. Your body will expend extra energy breaking down the fiber, resulting in weight loss. Fiber also helps you feel full longer, so you are less likely to overeat.

Some good foods that will help you get the fiber you need are: nuts, whole grain bread, whole oranges, apples, and lettuce. Be sure to incorporate some of these foods that are rich in fiber to see the fat melt off your belly.

Limit Carbohydrates

Carbs can trigger your body’s insulin response. Eating sugary foods like donuts, chips, and pastries can lead to a spike in your blood sugar. Your body prefers to maintain a certain level of sugar in the blood. When too much sugar is present in your bloodstream, your pancreas secretes insulin. This tells the body to remove the excess sugar in your blood and store it as fat. That’s why you should be careful with soda and foods laden with sugar.

Try cutting back on carbs and increasing your protein intake. Protein will be needed as your body builds muscle in your abs. Protein also takes longer to digest, burning more calories and helping you feel full longer.

Eat Fresh Fruit and Vegetables

Eating lots of fresh fruit and veggies ensures that you are getting all the vitamins and minerals your body needs to provide energy for your workouts and burn fat. All the exercise in the world won’t help if you aren’t getting proper nutritional support.

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Top 5 reasons to work out with an Ab Belt

By on April 6, 2012

1. Work Out Even When You’re Tired

Using an Ab Belt allows you to work out your abdominal muscles even when you’re tired. The belt will stimulate your abdominal muscles, causing them to flex, without you needing to complete an intense work out. Of course, the results of the Ab Belt will be heightened if you also complete abdominal exercises at other times.

2. Better Results

When used in combination with diet and exercise, an Ab Belt will increase the results of your work out. The Ab Belt will help your abdominal muscles to look fine-tuned and sculpted. It is hard to achieve such sculpted abs without the use of an Ab Belt.

3. Great for All Levels

Whether you ar just beginning your foray into fitness, or are an experienced body builder, you can benefit from the Ab Belt. The Ab Belt is a great investment for anyone of any level, and can be used for years as you become more fit and toned.

4. No One has to Know

The Ab Belt can be easily placed under your clothing, and no one will even know when you are using it. You can go about your day relaxing or doing household chores, all while toning your abdominal muscles.

5. Everyone Will Say You Look Great

Once you start using the Ab Belt, you’ll begin to see amazing results. You’ll notice your ab muscles are more toned and sculpted, and so will everyone else. Next time you go to the beach, you’ll get more compliments than you have in years!

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