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Monday, August 9, 2010

Abs and Glutes Workout

Did you know that if you have weak glutes, butt muscles. it can make your belly stick out even more? Not cool, huh! We all want a tight, flat midsection but often go about achieving it the wrong way. I know of so many people that do crunches religiously yet complain that they don't get the results they want. That's because crunches aren't the best ab exercise to be doing. Most women actually engage their hip flexors more than their abdominal muscles when doing crunches, probably not the part of the body they intended to be working. You might wonder what to do now that you discovered that the well-known crunch isn't the go-to ab exercise. Well, I have a workout for you that will tone your middle, getting all the important little muscles of your core, and will also tighten up your glutes as well. Don't forget that diet is extremely important in maintaining a flat, strong midsection. If you want to be able to show off your hard earned work, you have to eat clean, healthy foods, being sure you get lots of lean protein in your diet, lay off the salt, and up the water intake. Also, be sure to get in some cardio on the days when you do this workout to up your calorie burn. Your best bet is to do intervals to really get your heart rate up and blast some serious calories. Also, don't forget to get in a good 3-5 minute warm-up before you do the workout and cool down at the conclusion of your session. Be ready to flaunt that tight midsection in no time and and have a healthier body to boot.

Do these exercises in this order 3 times a week, on non-consecutive days. Do one set of each exercise, in the order shown, to create a circuit. Rest 30 seconds after each exercise. Repeat the circuit 2-3 times based on your fitness level and time availability.

1. Basic Plank - try to hold for 60 seconds. If you have to work your way up to that, break it into intervals, but challenge yourself.
2. Side Plank - try to hold for 60 seconds on each side.
3. Glute bridge - do 20 reps.
4. Lunge with rotation - holding a weight in front of you, lunge forward, then rotate your torso to one side, rotate back to the front, return to start. Rotate sides.
5. Repeat circuit 1-2 more times.

If you're not familiar with these exercises, just google them, then select images. You will be able to clearly see how to do all of them. Good luck!

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