How to Build Abs and Buttocks

How to Build Abs and Buttocks

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The Best Workout Advice.


In the summer especially want to be slim and have toned body, which look great in light dresses or swimsuits. One of the most problematic areas in girls is the belly, and that appeared abdominal muscles, will have to work hard.

Abdominal muscles and buttocks are the most problematic parts of the body. It is most susceptible to changes that may be associated with a reduction in body weight. In order to return attractive appearance to these places, necessary to turn to physical exercise.

Some grueling workouts a little in order to get results. If you’re determined to build your body, should be paid enough attention to nutrition.

Make regular physical exercises for abdominal muscles. Begin to perform it daily, and then transition to the 3-4 times a week.

Start with the abdominal muscles. Lie on the floor, bend your knees, put your hands behind head. Lift the body through the abdominal muscles, it does not strain your back and neck muscles. Lifting is carried out on the exhale, inhale when you return to the starting position. Complicate this exercise can be using dumbbells. Take it with both hands and keep near the chest at runtime.

From the same starting position lift the body, elbow touching the opposite knee. In this case, you can either raise the knee toward the elbow, or leave your feet on the floor.

Lie on the floor, put your hands under the buttocks, lift up straight legs to ninety degrees. On the exhale, lower the legs, but do not touch the floor. Then return them to the top.

Lying on the floor, alternately raise the legs up to ninety degrees, touching them with his fingers.

Now exercises for buttocks. Lean on forearms and knees, with your elbows should be under shoulders and knees under hips. From this position, lift the leg without straightening the knee, at the height of the pelvis. Lower down. At run time, keep your back and abdominal muscles tense, your body should not sag.

Stand with your feet shoulder width apart, hands pull ahead. Straighten your back and shoulders. Bend your legs at the same time pushing the hips back and torso – forward. Return to starting position.

Lie on your back and bend your knees, put the hands along the body. Lift the pelvis and in this position alternately lift feet off the ground, straightening the legs.

Taut and toned buttocks to attract the attention of men. But those women who work in the office, the gluteal muscles can weaken and sag, resulting in beauty and attractiveness may be lost.

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Author: Nasichol