An Ab and Butt Transforming Workout

WORKOUT
Wednesday, November 23, 2016
AN AB AND BUTT TRANSFORMING WORKOUT

In today’s world, the butt and the core are two areas of muscles that are in true atrophy. Nowadays, we find abdominals in all shapes and sizes, and most of the butts of society have turned into comfortable cushions. What was meant to be strong and supportive appears to be the total opposite. Let it be known that the best machine to tone the butt and core is your own body! The following exercises have been designed to be done in sequence in order to tone your new beach body. Perform all exercises with deep controlled breathing, and slow and conscious movement. 

Butt Lifts
Butt Lifts
This exercise is excellent for toning and strengthening the buttock muscles, while relieving any lower back pain. To perform the exercise, lie down on your back and bring your heels toward your buttocks. Actively reach your arms toward your heels and press your arms into the floor as you extend one leg toward a high diagonal position. Squeeze your buttocks and inner thighs and hold for 10-30 seconds. Reach your extended leg up to the sky and pulse your leg upwards for 10-20 seconds. Then, lengthen your leg back to a high diagonal and hold for 10-30 seconds, and then reach it up to the sky pulsing again for 10-20 seconds. Keep abdominals engaged in the exercise. Repeat this sequence until failure and then switch legs.
Pilates Criss Cross
Pilates Criss Cross
After performing the above exercise, lie down on your back and pull your right knee into your left arm pit as you extend the opposite leg. Contract your abdominals for several breaths and then switch (left knee to your right arm pit and hold). Repeat 5-10 times focusing on contracting your core and imprinting your spine into the ground.
Plank Leg Lifts
Plank Leg Lifts
From plank position, extend one leg up to hip height ensuring it is parallel with the ground and hold. Focus on pulling your abdominals into your spine as you reach your lifted leg in opposition. Switch legs. Repeat 5-10 times per leg.
Side Crunch
Side Crunch
This is the perfect exercise to trim your waist if done correctly. Lie down on your back and bend your knees off to the right side as you simultaneously lift your head and shoulders off of the matt. Focus on contracting your abdominals and holding for 5 seconds; then begin to consciously contract your abs and release... repeating this sequence 10-20 times per side.
Leg Extension
Leg Extension
This exercise will tone and lift your buttock muscles. From table top position (hands and knees in the floor), extend one leg up to a high diagonal, contracting your gluteus and abdominals, while lengthening your neck. Hold this pose for 5-10 seconds and then bend your extended leg to a ninety degree angle and slowly pulse your leg up upwards 10-20 times; then extend your leg to a high diagonal pulsing 10-20 times. Repeat this sequence until failure and then switch legs.
Abs With a Twist
Abs With a Twist
Lie down your back and bend your right knee into your chest as you extend both arms toward your right outer thigh. Pulse 10-20 times and then switch legs and arms. Focus on twisting your abdominals and lifting as high as you can. Perform 10-20 times on each side and continue alternating until failure.
Side Leg Circles
Side Leg Circles
Lie down on your right side and extend your top leg to a high diagonal. Lengthen the leg forward and then circle back up to the ceiling. Avoid rocking your hips and keep your abdominals engaged. Optional: Rest your head on your arm. Perform 10 slow leg circles in each direction and then switch sides.
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