I hate to see anyone feeling awful about their body, but at the same time that's what it sometimes takes for people to make changes. Looking in the mirror and being honest with yourself, becoming annoyed with how tight your clothes fit, going to the doctor's office and hearing about your health issues...Most times a wake-up call is exactly what we need.
So what areas of the body stand out so much that they practically initiate this wake-up call? We are obsessed with these two areas of the body -- glutes and abs. If an alien landed on earth and knew little of our culture, it would quickly assume that a firm butt and tight abs were reserved for those with royalty and prestige. It may sound crazy but just think of the way you look at someone with a tight butt or flat stomach.
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A calorie-reduced nutrition program combined with exercise will do wonders to create a tight booty and firm abs. The formula that works for a healthy body is the same one that works for a great butt and abs -- nutrition, exercise and loads of consistency.
As far as nutrition, the biggest mistake people make is reducing calories as low as possible. After a few days of this insane approach, they're back to eating more junk then ever because the approach isn't realistic. The key is to reduce calories low enough to lose fat but still keep calories high enough to sustain your energy. Food, when used properly, can actually stimulate the metabolism to lose body fat. This is where eDiets can help! Our qualified dietitians have not only created great meal plans, but they're also accessible to you as an eDiets member whenever you have a question.
Your glutes and abs won't get tighter and smaller unless your overall body fat is reduced. You can perform all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat. Spot reduction is simply not possible.
To help accelerate your progress, I've constructed five great abdominal exercises and five great butt exercises. Take two exercises (one butt and one abs) and include them in your current workout (no matter what the workout is). Perform three sets of 15 reps of each on alternate days of the week. After three weeks, choose two other movements from the list. This alternating schedule will allow you to keep changing abdominal and butt exercises without adapting to the same movement. And it will also prevent boredom.
Starting Position:Sit on a chair or bench with your legs straight out in front of you. Your hands should be under your butt for balance.
Movement:Contracting your abdominals, lift your right leg as you lower your left leg. Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.
Key Points:Breathe rhythmically throughout the exercise. Squeeze your butt and hip muscles as you switch legs.
Cable Kneeling Rope Crunch
Starting Position:Kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment. Keep your elbows in.
Movement:Contracting the abdominals, curl your body downward toward your legs, stopping when you have reached a full contraction of your abdominals. Slowly return to the starting position, stopping just short of the weight stack touching.
Key Points:Exhale while lifting the weight and curling down. Inhale while returning to the starting position.