It’s the summer time and you want to enjoy yourself wherever you go, whether it is a beach or the dance floor. But you aren’t confident about yourself especially your belly or bum. However, 7 exercises are just enough to shape those zones! Don’t starve and don’t take severe diets as this only makes you lose water from your body, your face and body get skinnier but not your tummy or bottom.
If you want to shrink your target zones, all you have to do is balance your nutrition and work out on your buns and abs. Do exercise every day to achieve maximum results. If you’re a beginner do one set of exercise. You can increase intensity to two three sets. Take a break between each set for no more then one minute. To achieve the best results, pause longer on the maximum muscular extension or contraction.
1. Lunges
Lunges work on your gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. The drop-knee version is the most basic. You need to stand in a split stance, with feet about 3 feet apart. Keep both knees at about 90-degree angles at the bottom of the movement. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Exhale as you lift up. Perform 1 to 3 sets of 10 to 16 reps.
2. Squats
Squat trains the muscles of the thighs, hips and buttocks. Stand straight, move your feet so they're just slightly wider than shoulder width apart. Point your toes slightly out. Keeping your weight on your heels and your feet flat on the floor, lower yourself down. Squeeze the buttocks, keep the back straight, knees unlocked and over the center of the foot. Lift yourself to an upright position using your upper leg muscles. Again lower yourself and repeat. Perform 1 to 3 sets of 10 to 25 reps.
3. Leg lifts
Come onto your hands and knees, wrists directly under shoulders and knees directly under hips. Keep both knees at about 90-degree angles. Lift one leg pointing your heel up. Lower the leg. Be careful not to bend your waist. Perform 25-30 reps. Change the leg.
4. Bent side leg lift
Lie on your side; support your head with one hand. Keep both knees at about 90-degree angles. Move your legs towards your abs, as if you have 90 degrees angle between your buns and waistline. Keep the knees together. Lift the leg up keeping the calf parallely to the floor and then lower down. Perform 25 – 30 reps then change the leg. Remember, don‘t straighten your leg while lifting up.
5. Crunch
Crunches strengthen your abs.
Lie down on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. On exhale contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Keep your neck straight, chin up. Inhaling lower back down. Repeat for 15 to 30 reps.
6. Reverse crunch
Another good exercise for your rectus abdominis.
Lie on your back with knees bend and feet on the floor. Place hands on the floor. Inhale and bring your knees up towards the chest. Contract your abs and lift your hips off the floor in a very small movement. However, try not to swing! On exhale lower and repeat 25-30 times.
7. Side Abs Lifts
This exercise firms not only your torso (back, abs), but also your buttocks and inner thighs. Lie on your side. If you need to place your feet next to each other for stabilization that is fine. Cross your arms across your chest and place your hands on opposite shoulders. Hold your upper body straight and keep your neck straight with respect to your spine. Use the oblique muscles to raise your upper body off the mat. You should be bending at the hip and keeping your shoulders perpendicular to the floor and your abs and obliques tight during the whole exercise. Raise your body until the lower shoulder is about five or six inches off the floor and then lower back to the floor. Keep your body in control and make the movement slow and controlled. Hold the position when you reach the furthest point upward for a second and then lower yourself in a similar controlled slow motion. Repeat this exercise on the other side of the body by flipping and lying on the other side.
Start with 10-20 reps on each side, late increase the number of reps.
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