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Health & Fit Want beach-ready abs this summer? These are the exercises you need.

01:50  31 march  2018
01:50  31 march  2018 Source:   mensfitness.com

All the Things I Did to Build a Stronger, Bigger Booty

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Looking for the ultimate core workout to sculpt summer abs ? Start now with these crunch-free abdominal exercises designed to tone your waistline. You ’ll have beach - ready abs in no time!

Want beach - ready abs this summer ? Want beach - ready abs this summer ? Why don't you try this great workout. Love your lower back with this 5 simple exercises - no equipment needed - Продолжительность: 5:44 steadyhealth 337 036 просмотров.

Summer is on the way and everyone wants to get that chiseled beach body, which of coures, includes a flat stomach and defined abs. A lot of people (wrongly) assume that to achieve a great stomach they have to do thousands upon thousands of situps. The truth is that's only part of the equation. Having great-looking abs takes time, dedicated training, cardio and eating clean meals.

Situp © AMI Situp

Great abs, therefore, begin first and foremost in the kitchen. It's important to try and cut out fried foods, sugars, refined and processed foods, alcohol, and even dairy (dairy is high in fat). That means eating more natural foods like vegetables, fruits, protein (such as lean meats), lentils, brown rice, whole grain breads, nuts, and drinking lots of water.

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This video provides the best ab workout for men that want to work on getting v cut abs with no equipment Even though that might sound simple by working on these 10 effective exercises , you 'll get more visible muscular abs and you 'll be able to constantly The next exercise is the dying beetle.

Want washboard abs ? Then you need to get to grips with these moves. Nothing hurts as much as the day after you blitz your core in the gym, but the There are tons of abs exercises out there, but one of the best and most natural ways to build the six-pack of your dreams is still the plank.Planks succeed

Another key to looking lean and showing stomach muscles is cardio, cardio, and more cardio. I suggest mixing up your routine and doing intervals instead of slow steady cardio. This way your body is burning more calories to the change in pace. So you can achieve more results in a shorter period of time. So that means whatever type of cardio you choose pick time intervals to go hard then ease off, then hard again for at least 20-60 minutes. You will see a leaner stomach faster this way.

For beach-ready abs, I recommend full-body workouts, starting with these moves. They're all static and perfect for beginners—they'll build up the strength in your abdominals before moving on to more advanced exercise.

1. Static Abdominal Crunch

Opposite arm to opposite leg. Try holding for 30 seconds and slowly increase time for each side.

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These Are the Exercises You Need ! You can cinch your waist with a belt, bare your stomach in a crop top, or wear high-waisted jeans to accentuate your curves. But if you want to change your body without clothes, it will take a bit more work: Without some full-body toning exercises

Showing you my before abs was very emotional for me. I realized that there was a lot that needed to change in the 30 days. If you want to see my transformation, please watch You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

2. Static Opposite Arm/Leg Plank

Keep belly button pulled toward spine the entire time. Try holding for 30 seconds and slowly increase time for each side.

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These Are the Exercises You Need ! You can cinch your waist with a belt, bare your stomach in a crop top, or wear high-waisted jeans to accentuate your Best Barre Exercises for Flat Abs {Barre 100 Abs } | Nourish Move Love. Slim, cinch, and sculpt your abs with this barre-inspired core routine you

Summer is on the way and everyone wants to get that chiseled beach body, which of coures, includes a flat stomach and defined abs . If you want strong shoulders, these are the best moves of all time. If you are looking for rock hard abs and need to take it up a notch, this workout is for you .

3. Plank

Make sure your elbows and shoulders are stacked; you want your neck aligned with your spine and hipsKeep belly button pulled toward spine the entire time. Make sure not to let your hips drop. Try holding for 30 seconds and slowly increase time.

4. Static Crunch and Hold

This exercise is to be done in 2 segments. Keep belly button pulled toward spine the entire time. Crunch and hold for 30 seconds and slowly increase. After the 30 seconds, go slightly higher and hold for another 30 seconds.

5. Static V-Sit

Keep belly button pulled toward spine the entire time. Create a V with your body using your arms and legs. Try holding for 30 seconds and slowly increase.

This Push-Up Challenge Will Make You So Much Stronger

  This Push-Up Challenge Will Make You So Much Stronger Finally master the mechanics of this notoriously challenging full-body burner. Then take things up a notch.Single-arm dumbbell presses (with your back on the floor and knees bent, or on a bench with feet on the floor) challenge the core and chest and test your stability in the same ways push-ups do, says Seedman.

6. Static V-Sit on Bosu Ball

Keep belly button pulled toward spine the entire time. Create a V with your body using your arms and legs. Try holding for 30 seconds and slowly increase.

This Is the 1 Exercise That Totally Transformed My Butt - and It's Not a Squat

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7. Static One-Legged V-Sit

Keep belly button pulled toward spine the entire time. Create a V with your body using your arms and legs while one leg is held 1 inch above the ground. Try holding each leg for 30 seconds and slowly increase the time each week.

More tips for carving a beach-ready six-pack

Perform cardio as often as you can, ideally 5-7 days per week, Drink lots of water. Take fried foods out of your diet. Take sugars out of your diet. Eat lots of veggies. Eat lots of protein. Do full-body workouts (this includes abdominal exercises.) Keep a good posture

Alicia Bell is an Elite Personal Trainer, NCCP Sprint Coach and Training Advisor for RIVALUS Inc.

Related Gallery: 0 at-home workouts to get six-pack abs

  • Slide 3 of 11: <p>There’s so much stabilizing going on here, your entire core will be burning way more than your abs do after a hundred crunches.</p><p>Do three rounds of the following:</p><li>20 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don't let it touch)</li><li>10 Pushups</li><li>1-minute Side Plank</li><li>20 Supermans</li><li>Side Plank with 15 Dumbbell Flyes (each side)</li><li>Forearm Plank Series: Hold a plank for 15 seconds in each position:<br>- Forearm plank<br>- Right leg lifted<br>- Left leg lifted<br>- Right arm back to hip<br>- Left arm back to hip<br>- Right arm and left leg lifted<br>- Left arm and right leg lifted<br>- Forearm plank</li>
  • 20 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don't let it touch)
  • 10 Pushups
  • 1-minute Side Plank
  • 20 Supermans
  • Side Plank with 15 Dumbbell Flyes (each side)
  • Forearm Plank Series: Hold a plank for 15 seconds in each position:
    - Forearm plank
    - Right leg lifted
    - Left leg lifted
    - Right arm back to hip
    - Left arm back to hip
    - Right arm and left leg lifted
    - Left arm and right leg lifted
    - Forearm plank
  • Slide 4 of 11: <p>Do 10 rounds of the following:</p><li>20 Mountain Climbers</li><li>20 Situps</li><li>20 Air squats</li><li>20 Lunges</li><p>" role="presentation" data-src="/upload/images/real/2018/03/31/slide-4-of-11-p-do-10-rounds-of-the-following-p-li-20-mountain-climbers-li-li-20-situps-li-li-20-air_768430_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="Do 10 rounds of the following:20 Mountain Climbers20 Situps20 Air squats20 Lunges"Who doesn’t want a... - AMI" />
  • 20 Skater Lunges
  • 20 Mountain Climbers
  • 20 Burpees
  • 20 Knee-to-Shoulder Knee-ins (alternating sides)
  • 1-minute Side Planks
  • 20 Knee-to-Opposite-Shoulder knee-ins
  • Slide 5 of 11: <p>Because holding still in a simple forearm plank for an eternity is both boring and counterproductive, most people lose form after a minute, causing strain on their back. This routine keeps you moving so you keep seeing results sans the back pain. Bonus: No equipment needed.</p><p>Do the following plank series twice, resting between series:</p><li>15 Forearm Side Plank with “Thread the Needle” (curl top arm under and back up), each side</li><li>10 Pushups to Straight-arm Side Plank</li><li>1-minute Side Plank</li><li>Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides)</li><li>Forearm Plank with 20 Side-to-Side Hip Dips</li><li>20 Knee-to-Shoulder Knee-ins</li><li>20 Knee-to-Opposite-Shoulder Knee-ins</li><li>15 Forearm Side Plank with “Thread the Needle”</li>
  • 15 Forearm Side Plank with “Thread the Needle” (curl top arm under and back up), each side
  • 10 Pushups to Straight-arm Side Plank
  • 1-minute Side Plank
  • Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides)
  • Forearm Plank with 20 Side-to-Side Hip Dips
  • 20 Knee-to-Shoulder Knee-ins
  • 20 Knee-to-Opposite-Shoulder Knee-ins
  • 15 Forearm Side Plank with “Thread the Needle”
  • Slide 6 of 11: <p>You don’t have to take all your core work lying down. Do three rounds of the following circuit:</p><li>20 Dumbbell Chops (each side)</li><li>Plank with 20 Knee-ins (do all on one side, hold last one for 5 breaths, then switch)</li><li>8 Forward Lunges</li><li>8 Single-leg Squats with Dumbbell Lateral Raise (weight on same side as working leg), each side</li><li>12 Dumbbell Overhead Press (hold one weight in both hands by the bells), each side</li><li>20 Dumbbell Swings (hold from one bell with both hands; swing like a kettlebell)</li>
  • 20 Dumbbell Chops (each side)
  • Plank with 20 Knee-ins (do all on one side, hold last one for 5 breaths, then switch)
  • 8 Forward Lunges
  • 8 Single-leg Squats with Dumbbell Lateral Raise (weight on same side as working leg), each side
  • 12 Dumbbell Overhead Press (hold one weight in both hands by the bells), each side
  • 20 Dumbbell Swings (hold from one bell with both hands; swing like a kettlebell)
  • Slide 7 of 11: <p>No equipment? No problem. Do three rounds of this circuit:</p><li>20 Butterfly Kicks (done lying on your back)</li><li>20 Crunches</li><li>20 Russian Twists</li><li>20 Elbow-to-Knee Crunches</li><li>20 Butterfly Situps (soles of feet together, knees out to the side)</li><li>20 Side-to-Side Knee Drops (on back, knees bent up in a right angle)</li><li>20 Crunches</li><li>20 Butterfly Kicks (done lying on your back)</li>
  • 20 Butterfly Kicks (done lying on your back)
  • 20 Crunches
  • 20 Russian Twists
  • 20 Elbow-to-Knee Crunches
  • 20 Butterfly Situps (soles of feet together, knees out to the side)
  • 20 Side-to-Side Knee Drops (on back, knees bent up in a right angle)
  • 20 Crunches
  • 20 Butterfly Kicks (done lying on your back)
  • Slide 8 of 11: <p>These moves work by forcing your body to resist flexing forward, to make the core muscles more stable. Do three rounds of the following:</p><li>20 Supermans</li><li>20 Dumbbell Pullovers (you can also do this with a medicine ball, as shown)</li><li>Forearm Planks with 20 Toe Taps on each side (do all 20 with one foot, then switch)</li><li>Side Planks with 20 Leg Pendulums (each side)</li><li>20 Prone Reverse Crunches (face down, place hands behind head and raise chest off the ground, toes stay down)</li><li>Side Plank with 15 Dumbbell Flyes, each side</li><li>1-minute Forearm Plank</li><li>20 Supermans</li>
  • 20 Supermans
  • 20 Dumbbell Pullovers (you can also do this with a medicine ball, as shown)
  • Forearm Planks with 20 Toe Taps on each side (do all 20 with one foot, then switch)
  • Side Planks with 20 Leg Pendulums (each side)
  • 20 Prone Reverse Crunches (face down, place hands behind head and raise chest off the ground, toes stay down)
  • Side Plank with 15 Dumbbell Flyes, each side
  • 1-minute Forearm Plank
  • 20 Supermans
  • Slide 9 of 11: <p>The aim of this one: to create that deep-V definition in your abs. Do three rounds of the following circuit:</p><li>12 Lying Alternating Leg Lifts (each side)</li><li>20 Supine Reverse Crunches with Overhead Dumbbell (hold the weight right above the ground, and raise your legs up to a reverse crunch)</li><li>20 Bicycle Crunches (make sure to fully extend your legs)</li><li>10 <span href=Inchworms (hold briefly in plank position)
  • 20 Knee-to-Shoulder Knee-ins
  • 20 Knee-to-Opposite-Shoulder Knee-ins
  • " role="presentation" data-src="/upload/images/real/2018/03/31/slide-9-of-11-p-the-aim-of-this-one-to-create-that-deep-v-definition-in-your-abs-do-three-rounds-of-_529847_.jpg?content=1" src="/img/no_img/content/no_img_content_flip.jpg" lazyload="lazyload" title="The aim of this one: to create that deep-V definition in your abs. Do three rounds of the following ... - AMI" />
    9/11 SLIDES © AMI
  • Slide 10 of 11: <p>For when you’re short on time but not on motivation. Do three to five rounds of the following:</p><li>20 Dumbbell Pullovers</li><li>20 Bicycles with Full Leg Extension</li><li>Forearm Plank with 20 Side-to-Side Hip Dips</li>
  • 20 Dumbbell Pullovers
  • 20 Bicycles with Full Leg Extension
  • Forearm Plank with 20 Side-to-Side Hip Dips
  • Slide 11 of 11: <p>Twisting—or, really, learning to control against a twist—is an advanced technique but essential for improving core power. After a warmup, do two rounds of the following circuit:</p><li>8 Forward Lunges with Dumbbell Twist, (each side hold dumbbell from its bells and bring weight across front knee)</li><li>12 Dumbbell Overhead Press with a twist (each side)</li><li>20 Dumbbell Renegade Rows</li><li>10 Pushups to Straight-arm Side Plank</li><li>15 Forearm Side Plank with “thread the needle,” each side</li><li>20 Dumbbell Chops, each side</li><li>10 Side-to-side Dumbbell Chops (staggered feet, chop, then as you bring weight back up, pivot on feet 180 degrees before chopping again)</li>
  • 8 Forward Lunges with Dumbbell Twist, (each side hold dumbbell from its bells and bring weight across front knee)
  • 12 Dumbbell Overhead Press with a twist (each side)
  • 20 Dumbbell Renegade Rows
  • 10 Pushups to Straight-arm Side Plank
  • 15 Forearm Side Plank with “thread the needle,” each side
  • 20 Dumbbell Chops, each side
  • 10 Side-to-side Dumbbell Chops (staggered feet, chop, then as you bring weight back up, pivot on feet 180 degrees before chopping again)
  • The 15 Best Abs Exercises Of All Time .
    Screw crunches.

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