No matter one’s age, it seems that toned abs and tight glutes are constantly in high demand. Do you know that, apart from boosting your self-confidence, tight abs keep your back healthy, protect your midsection and promote better posture? Also, because they are the biggest muscle group in the body, strong glutes help with total body strength and overall stability. In light of that, let’s review some of the best ways to work your abs and glutes.
First, let’s see some things you need to consider to make the best of your abs and glutes training.
Ab exercises – how to do them right.
1. Focus on your transverse abdominal muscle
It is a small muscle in the lower abs, stabilizing your core and pulling your tummy in tight. You can imagine it as a girdle that goes around your waist. If it is toned, it gives the abs that flat, lean appearance.
2. Pay attention to your diet
This means eating nutritious, clean, whole foods. You can never go wrong with things that come from the earth – veggies, fruit, nuts, seeds - high quality animal and plant protein, healthy fats – olive and coconut oils. You should definitely avoid packaged foods, because of all the fillers and preservatives in them. Don’t forget to lower your sugar intake and avoid artificial sweeteners (they bloat the belly).
3. Cardio rules!
If you want to get rid of body fat, you can’t do it selectively. It is one of those all or nothing things. The best way to become slim is to mix strength training with cardio exercises to burn belly fat. Ideally, you should do 30 minutes of cardio, five times a week.
4. Hydration is key
We can’t stress this one enough: you need to hydrate properly. A good hydration level will not only show in your energy level and appearance but it will also help your body flush out the toxins and keep you trim.
Train your glutes the right way!
1. You should do that strength training
You can only achieve a great butt by using strength training. Use moves that engage the glutes – proper squats and lunges, then, after you have the basics down, mix and match squats and lunges.
2. Good form or no form
It does not matter the number of squats and lunges you do per week, if you do them wrong. For example, the right way to do a squat is this: sit back, drop your butt to at least knee level and, as you return to starting position, push upward through your heels. But if you do a squat that only takes you down a few inches or pushes your knees forward, you will mostly use leg muscles instead of the glutes.
3. Glute-enhancing cardio is the way
Ideally, you should choose a type of cardio exercise that gets both your heart rate up and helps strengthen your butt. Think stair climber, walking uphill or at an incline, going backward on the elliptical.
And now onto the workout routine. It will take you back and forth between 9 ab and glute moves, for a total of 10 minutes. You should do 10 to 15 repetitions per move (except for Pilates 100, which is done only once for a count of 100). Use this workout two or three times per week, in addition to your cardio exercise.
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#2. Plié squats
#3. Pilates 100
#4. Kick Through Lunges
#5. Oblique Crunches
#6. Sweeping Scissors
#7. Cross-Behind Lunges
#8. Side Plank Scoop
#9. Single Leg Hamstring Bridge
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