Posts

Best-Butt-Exercises

Best Butt Exercises- The Complete Guide

Best-Butt-ExercisesMany people desire a better butt, but do not know how to go about getting one.

The key to a perky behind is working your gluteus muscles, also know as your butt muscles.

The stronger these muscles are, the rounder your bottom will look.

Squats are the exercise best known for bestowing a beautiful booty.

Below, find information about basic squats, as well as a number of variations, both bodyweight and weighted.

If squats aren’t exciting to you, a number of other exercises have been included after the section about squats to give you an idea of some non-squat exercises that lead to a better butt.

Squats

Squats are the go-to exercise for most trainers when people express a desire to have a better, perkier booty.

To do a basic squat, stand up straight with your feet hip-width apart and pointing forward.

Your hands can be in whatever position is most comfortable for you – extended out straight in front of you, on your hips, or clasped in front of your chest.

Squat down by bending your hips backwards (as if you were going to sit down in a chair), keeping your back straight, and not letting your knees extend over your toes, although they can move forward slightly.

Keeping your weight in your heels, lower your body until your thighs are slightly lower than parallel to the ground, then engage your glutes as you raise yourself back up.

Repeat the exercise for 60 seconds.

There are many squat variations that can be done to make squats harder to engage more muscles, including both bodyweight variations and weighted squats.

Bodyweight Squat Variations

Bodyweight squat variations use different beginning poses or add a harder element to a squat, to ensure that it is working more muscles and to change up the exercise.

Sumo Squat/Plie

The sumo squat, also known as a plie, has a different starting position than a normal squat, with the same body-lowering movement.

Start with your feet a little wider than shoulder width apart and your toes facing outwards, away from your body.

To get the full range of this exercise, extend your arms straight out in front of you, at chest height.

Keeping your back straight, lower yourself down as far as possible, without letting your knees go past your toes.

When you reach as far as you can go, lift yourself back up.

Repeat for 60 seconds.

Variation: Sumo Squat with Calf Raise

At the bottom of the above-mentioned exercise, raise both heels off the ground in a slow and controlled manner.

Return them to the ground before raising yourself back up.

Like the above exercise, repeat for 60 seconds.

Squat to Sumo Squat

Start in the regular squat position, but at the bottom of the squat, raise your hips only a little, then turn your toes and knees out at about a 45 degree angle, and lower yourself again.

Without lifting yourself fully up, bring your toes and knees back forward and squat again.

Continue this exercising, without raising yourself, for 45 to 60 seconds.

Squat with Kick-Back

Do a regular squat, keeping your fists close to your chest.

At the bottom of the squat, lift one leg out behind you while extending your arms forward into a Superman position.

Bring your arms and leg back down, returning to squat position, before repeating with the other leg.

Repeat, alternating legs, for one minute.

Single-Leg Squat with Towel

Stand with your feet together, one leg on top of a towel or other piece of fabric that will slide across a floor easily.

Shift your weight to the leg that isn’t standing on the towel.

Squat with one leg, keeping in mind that your butt and hips should be moving backwards and the knee of the leg that is holding your weight should not go in front of the toes.

As you squat, slide the towel sideways, away from your body, keeping that leg straight.

Return to the start position.

Repeat on one side for 30 to 45 seconds, before transitioning to the other side.

Heel-Lifted Squat

Stand with your feet hip-width apart, as if you were going to do a normal squat.

Lift one heel off the ground, then, without lowering it, and keeping the weight in the other heel, perform a normal squat.

Do not push the toes of your heel-lifted leg into the ground.

Keep your arms extended in front of you for better balance.

Repeat for 45 seconds to a minute, then switch to the other leg.

Variation: Pistol Squat

To make this harder and to work on your balance, lift your entire leg off the ground and keep it straight in front of you, as close to parallel to the ground as you can make it.

Perform a squat using just a single leg.

Repeat for 30 to 45 seconds before switching legs.

Pistol-Squat

Weighted Squat Variations

Weighted squat variations add more intensity to your workout, allowing you to build more muscle and gain the ability to move more weight around.

Weighted squats are great in that they not only help your to build up your lower body, including your glutes, but they also work your upper body and your core, including your stabilizer muscles.

Dumbbell Squats

Hold an 8 to 10 pound dumbbell in each hand, with your hands by your sides and your feet shoulder-width apart.

Perform a normal squat as described above.

Do 8 to 12 reps per set.

Barbell Squats

Lift the barbell over your head and place it on your back, on the lower part of your shoulders.

Make sure that the barbell is balanced correctly.

Holding the barbell in place, perform a normal squat.

Do 5 to 8 reps per set.

If you are a weightlifting beginner, use just the barbell until you are comfortable, then add more weight as you see fit.

Kettlebell Squats

Holding a kettlebell in front of your chest with both hands, perform a normal squat as described above.

This is also sometimes called a “Goblet Squat.”

Do 8 to 12 reps per set.

Other Butt-Building Exercises

While many people praise squats for their ability to build a better booty, some people find squats boring, or have trouble holding the correct position.

If you are one of those people, read on.

Standing Exercises

These exercises don’t require you to be on the floor, so they are great for people without access to a yoga mat or other area suitable for floor work.

Lunges

In order to work your glutes, you will want to step into a long lunge rather than a short lunge.

To do a lunge, start by standing straight up with your hands on your hips.

Using one leg, step forward as far you can, until your stepping leg is at a 90 degree or smaller angle and the knee of your back leg nearly touches the floor.

Once you are in the position, step back.

Repeat on the same side for 30 seconds, then switch legs for another 30 seconds.

To add more intensity, do lunges with dumbbells or kettlebells.

Lunges

Variation: Explosive Lunges

Rather than work one side at a time, explosive lunges work both sides.

To do the exercise, start with your right foot, lunging forward as described above.

Once you are in the lunge position, jump up and switch legs, landing with your left foot in the forward lunge position and your right foot behind you.

You can keep your hands on your hips, or as fists in front of your face, for the duration of the exercise.

Repeat for one minute, switching legs with each jump.

Variation: Curtsy Lunges

This is more of a reverse lunge, as you are stepping backwards rather than forwards, but there is also a wider range of movement than with a normal lunge.

To do this exercise, start by standing straight up with your feet shoulder-width apart.

Take your left leg, cross it behind you, and lower yourself as you step back.

Your right knee should stay above your right ankle, and your left knee should come close to touching the floor.

Try to press your right heel into the floor, then lift your left leg for a side kick.

Repeat for 30 seconds, then switch sides.

Single-Leg Front Raises

This exercise requires dumbbells, but you can use any household item, such as two water bottles, if you don’t have dumbbells.

Start with your feet hip-width apart, holding one dumbbell in each hand, then lift your right foot a few inches off of the ground behind you.

Keeping your knee bent and your foot off the ground, raise your hands in front of you, at chest level.

Slowly raise your right hand, keep it straight up in the air for a short pause, then bring it back down.

Repeat with your left hand, alternating sides.

After you have done 8 total arm lifts (4 on each side), put your right foot down, and repeat the entire exercise with your left foot a few inches off of the ground.

Single Leg Dead Lift

Start with your feet hip-width apart, with one foot a few inches in front of the other.

Use your abs to lift your front foot off of the ground, folding yourself in a little as you move your upper body toward the ground.

Touch the tips of your fingers to the ground while lifting your leg behind you, keeping the knee at a 90 degree angle.

Then return to the starting position, without replacing your foot on the ground.

Repeat this exercise for 30 seconds to a minute, then switch sides.

Floor Exercises

For the following exercises, the use of a yoga mat will help keep you from hurting your back, especially if you have a bony tail bone or spine, or trouble with your knees.

Glute Bridges/Hip Lifts

To do this exercise, lie on your back on your yoga mat, with your knees bent and your feet on the floor, your hands at your sides.

Lift your hips to the ceiling, keeping your shoulders on the ground.

Pause, then lower your hips back to the ground.

Repeat for 45 seconds to a minute.

Variation: Single Leg Glute Bridges

To focus the exercise on your glutes in a bigger way, start in the same position as above, but after raising your hips, extend one leg so that your thighs are parallel but your extended leg is straight.

Keeping your leg straight the entire time, lift your hips to the ceiling, pause, then lower your hips and leg together.

Repeat for 30 to 45 seconds, then work the other leg as well.

Toe Taps

Start this exercise by lying on the floor, hands at your sides.

Keeping your abs engaged, lift your thighs up perpendicular to the ground, bending your knees at a 90 degree angle so that your lower legs are parallel to the yoga mat.

Keeping one leg up and your thighs as close to possible as perpendicular to your core, bring the other leg down, bending your knee and letting your toes touch the floor.

Lift your leg again, then bring down the leg that stayed in the air in the same fashion.

Repeat, switching legs with every toe tap, for 60 seconds.

Sun Salutation

This yoga sequence, while not a singular movement, is a great glute and flexibility exercise, especially steps 4 through 9.

Start by standing straight up, shoulders back, feet together, hands at your sides.

Then, there are 12 steps to a sun salutation:

  1. Bring your hands up in front of your chest into a “prayer” position.
  2. Push your hands above your head and behind you, arching your back as you stretch back as far as you can.
  3. Fold forward, trying to touch your forehead to your knees and your fingers to the ground.
  4. Bend your knees, placing both hands on the ground, then take a step back as far as you can with your right foot, lowering yourself into the stretch and raising your head toward the ceiling.
  5. Bring your left foot to your right, letting your hips raise, trying to make your body into an upside-down “V.” This is also known as the “Downward Dog.”
  6. Lower your body to the ground until your feet, knees, chest, and forehead are touching it.
  7. Raise your head and bend your back as far as possible. This is also known as the “Cobra Pose.”
  8. From Cobra, push your hips up, positioning yourself back into Downward Dog.
  9. Step forward with your right leg, so that your left leg is behind you, mirroring the position you were in earlier (in step 4) when your right leg was behind you. Raise your head toward the ceiling and lower yourself into the stretch.
  10. Step forward with your left leg, bringing your butt and hips toward the ceiling and straightening your legs while trying to keep your fingertips on the ground.
  11. Slowly stand up and bend backwards, reaching as far back as possible.
  12. Bring your hands back together in the prayer position in front of your chest, standing straight.

Clam Dig with Rotation

Start on the floor, lying on one side of your body, with your head cradled in the palm of the arm that is on the floor.

Bend your knees in front of you at a 45 degree angle, then lift your top leg and free arm (with a dumbbell or water bottle to make it harder) at the same time, ensuring that you keep your core engaged throughout the exercise and that your hips stay stacked and your body doesn’t wobble.

Try to get your forearm and top leg both perpendicular to the ground, then pause, before returning to them both to the ground.

Repeat for 60 seconds before switching sides.

Hydrants with Leg Extension

Start on the floor with hands and knees touching the ground.

Hands, wrists, and shoulders should all be in a line, and knees should be directly below your hips.

Lift one leg sideways toward the ceiling, until your thigh is parallel with the ground, then kick out.

Bring your lower leg back in, then lower your knee back to the ground.

Repeat on one side for 45 to 60 seconds, then switch to the other side.

Rainbows

Start in the same beginning pose as the hydrants.

Keeping your toe pointed, bring one leg straight out behind you, and slightly out to the side, making sure to keep it level with your back.

Keeping your abs and back engaged, slowly lower your leg to the floor, tap it with your toes, then, keeping your glutes engaged, bring your leg back to the starting position.

Continue the motion until your straight leg is over the foot that is still on the ground, then tap the ground, and bring your leg back to the starting position.

Trying to keep the motion as fluid as possible, repeat for 45 seconds to a minute, before switching to do the exercise on the other side of your body.

Bear Plank Leg Lifts

Start in the plank position, with your body in a straight line from head to heel, hands and toes on the floor, wrists below your shoulders.

Bend your knees slightly, bringing one leg into a full 90 degree angle before lifting it straight up, keeping your foot flexed rather than toes pointed and trying to get your heel as close to the ceiling as possible.

Pause, then bring your leg back to the starting position with knees parallel.

Repeat on one side at a time for 45 to 60 seconds.

Tips

Here are some things to remember when doing the above exercises.

  • Unless the exercise calls for you to twist your body, try to keep your hips and shoulders square. This will be difficult at first, but will become easier with practice, and your body will thank you for your mindfulness.
  • Breathe through the exercises. Never hold your breath for more than one repetition. If the movement is explosive, exhale as you “explode.” If the movement is slow and deliberate, inhale when you want your body at its widest, and exhale when moving into a new position.
  • Don’t push yourself into a position that is painful. Discomfort is okay, as you are working your muscles, but pain means something is wrong. For example, if you can’t yet do a full squat, do a half squat until your body understands the movement. Pushing your limits is okay as long as you understand the difference between discomfort and actual pain.
Isometrics-for-Biceps

The Best Isometric Bicep Exercises

What are the Best Isometric Exercises for Biceps?

So you want to build your biceps?

Maybe you’ve been lifting weights for a while and want to try a new approach.

Perhaps growth has stalled and your arms need new stimulus to grow.

That’s where isometric exercises come in.

Isometric exercises can jump start growth in your biceps, leading to bigger, fuller arms.

So what are the best isometric bicep exercises?

And can you perform them without any equipment?

Keep reading to find out…

Isometric Exercises are a Different Type of Workout

Traditional weight training exercises involve moving a weight through space and time for several repetitions (reps).

Isometric exercises are different in that they involve keeping the muscle contracted and fixed in a position for a period of time.

This forced contraction causes considerable trauma (the good kind) to the muscle which in turn will bring about new muscle growth and size.

For isometric bicep exercises, this means contracting (or flexing the muscle) and holding the biceps muscle for a given period of time.

You can do this simply with a dumbbell.

Perform a regular bicep curl, but when the muscle is at maximum contraction, squeeze the muscle and hold for 15 seconds.

Slowly lower and repeat on the other arm.

This can be done at the end of your normal arm routine or you could incorporate some of the exercises into an isometric bicep blast!

You could also do this with a straight barbell or an EZ curl bar.

Isometric-Biceps-Dumbbell-Hold

The same face is not required.

Just remember to squeeze hard and don’t raise the weight up too high.

Here are the best exercises:

Single Arm Hang

The single arm hang is an isometric exercise that will put incredible amounts of tension on the bicep.

This will tear muscle fibers and increase muscle growth and size.

With this exercise you don’t need any equipment.

Just your bodyweight and a bar to hang from.

You can use a pull up bar at the gym, home, or even a climbing frame in the playground.

To do the single arm hang, grab the bar with an underhand (supinated) grip.

Your wrists and forearms should be facing you.

Hang from the bar until you are steady – then pull yourself up until your arms are at 90 degrees.

You should already feel the contraction in your biceps.

To start the isometric hold, quickly reach across to grab your left wrist with your right hand so that this is now the only hand holding onto the bar.

Keep the right angle as you use your forearm, biceps and back to keep the body stable.

Hold this position for ten seconds and then rest.

Repeat for a total of five times for an awesome pump.

Towel Hold

The Isometric Towel Hold is one of the best exercises for biceps because you don’t need any gym equipment.

All you need is a regular bath towel.

To Start: Twist your towel round so that it is tight like a rope.

Step onto one end of the towel with your right foot, holding on to the other end with your right arm.

Your left foot should be behind you with your weight to the front of your body.

Remember to keep the tension and twist in the towel.

Your feet should be shoulder-width apart with a slight bend in your knees.

The Movement: Contract your bicep until you feel tension building in the towel.

Keep your palm facing up but imagine pulling your wrist into your chest.

Hold at 90 degrees for 30 seconds.

To increase the stretch, move your left foot forward and pull up to 45 degrees.

Do this for another 30 seconds.

Try not to lose tension while switching position.

Switch sides.

Do this twice for each side.

That’s one set.

Bonus Tips: You can increase resistance by stepping closer to the end of the towel with your free foot.

Similarly you can reduce resistance by stepping away.

Don’t hold your breath while you do this or you might pass out!

Isometric ‘Prison’ Bicep Exercise without Weights

This is one of the easiest and best isometric exercises to work your biceps.

In a seated position, hold your right elbow against your side with the arm bent at right-angles, palm facing up.

With the left arm, push down on your wrist to add resistance.

Isometrics-for-BicepsContract your muscles and squeeze hard.

Try to imagine your bicep is a balloon and you’re attempting to blow it up.

Hold for 15 to 30 seconds then switch arms.

This simple exercise can be done anywhere – the train, the car or at home.

Now you can have amazing biceps without having to use any equipment.

A word of caution.

Isometric exercises are hard.

Your body will be sore afterwards due to the new stimulus.

Remember to drink plenty water around workouts and consume enough protein to help you recover.

The Best Bodyweight Exercises for a 6 Pack

Everybody wants to have six-pack abs, but not many people are willing to put in the work to achieve them.

The following exercises will help you to build up your abs, but you’ll also have to keep your nutrition in check, in order to reveal the abs.

Nutrition is Important

As a very popular saying goes “Abs are made in the kitchen.”

A more appropriate version of this saying is “Abs are made in the gym, but revealed in the kitchen.”

While you can build up your core strength and develop your abs over time, nobody will be able to see them if you do not keep your nutrition in check.

The less body fat you have, the more likely it will be that somebody will notice all of the hard work that you put into strengthening your core.

What is body fat percentage?

BFP is the total mass of the fat that a person has divided by the total mass of that person.

Body fat is not only the fat on the outside of the body that can be seen, but also the internal fat the cushions that internal organs.

Women need more body fat than men, due to their ability to have children.

The American Council on Exercise states that essential body fat percentages for women are 10-13% and for men, 2-5%.

This also means that women and men will need to have a different amount of body fat before abs can be revealed.

The ACE also defines that an athletic woman will have between 14 and 20% body fat and a fit woman will have between 21 and 24% BF while an athletic man will have between 6 and 13% BF and a fit man will have between 14 and 17% BF.

Unfortunately, being athletic or fit doesn’t necessarily mean your abs will show.

The general consensus in the fitness community, however, says that roughly 10% BF is needed for men to have visible abs and roughly 17% BF is needed for woman.

This does not necessarily mean that, if you hit the percentage for your sex that your abs will show.

Everybody’s body is different, which is why it is important to set a goal, but not be disappointed if your abs aren’t quite visible yet.

What should I eat?

It is best to stick to foods that are filling while still high in your needed daily vitamins and nutrients.

Many nutritionists recommend eating a lot of whole foods and cutting down on processed foods.

After all, you cannot out-exercise a bad diet.

However, the best diet is one you will stick to – make it a lifestyle change and it will seem like less of a hassle.

Bodyweight Exercises to Engage Core Muscles

While a trip to the gym can prove beneficial, if you don’t have the time or the money to join one, you can still achieve the body you want through doing the following exercises regularly.

Each exercise will have an easy, medium, and hard variation, so that you can cater your workout to what your fitness level is currently.

If you really want to build up your muscles, make sure you are doing each exercise for no more than 12 reps.

Between 5 and 8 reps per set is ideal.

If each of your sets is more than 12 reps, the exercise is cardio work and you are limited more by your ability to breathe than your ability to follow through on the exercise.

You want to be doing the hardest possible variation for you in order to gain strength.

This is called progressive overload.

If you keep doing the same exercises at the same level, your body will adapt to that exercise and you will stall.

If you consistently push yourself, you’ll be able to build strength using only your own bodyweight!

Remember to breathe out when you are contracting your muscles, and breathe in when you are stretching out and releasing the muscles.

This will help your workouts to be more effective.

Your abs recover quickly, so you can train them every other day, or every day if you are advanced. Try to do 5 sets at first, working up to 8 sets.

Squats

A squat is exactly what it sounds like – you lower yours upper body using only your legs and your stabilizer muscles.

Squats work your glutes and quads, but if you keep your abs engaged the entire time you are squatting, not only will you work your lower abdominals, but you will be helping your stability.

For each of the below exercises, your starting position is the same: standing with your back straight, feet hip-width apart.

Easy: Half-Squats

From the starting position, lower your butt down like you are going to sit down.

Keep your feet straight ahead, and don’t move your back from the straight position.

Go as low as you can, then come back up.

That is one repetition.

Try to do 5 or 8 reps before resting.

Medium: Full Squats

Follow the advice from the “easy” version of the s
quat, but push yourself until your thighs are parallel with the ground.

Hold for a second before coming back up.

Make sure that your knees and feet do not move position.

Hard: Pistol Squats

From the starting position, lift one leg forward, straight, trying to keep it at a 90 degree angle from your other leg.

Lower yourself down, then push back up, keeping your leg in the air the entire time.

For a “starting” pistol squat, you can hold onto your leg.Pistol-Squat

Planks

A plank is when you keep your body straight, but raised.

It requires you to contract all of your muscles in your back, abs, legs, and arms to keep yourself stable and steady.

Planks are a timed exercise rather than an exercise where you do reps, so start with 30 seconds at whatever difficulty you think you can handle.

Once you get to 60 seconds, move on to a harder variation.

Doing a plank beyond 60 seconds is endurance-based, and will not give you muscle hypertrophy.

The beginning position for the easy and medium plank versions laying face-down on the ground.

Easy: Elbow Planks

From the ground, position your elbows underneath your shoulders, then raise your body up, keeping your back and legs straight.

You should be using your forearms and hands to steady yourself – they should be on the ground.

Hold for as long as you can, making sure not to sink your shoulders into the position.

Medium: Straight Arm Planks

From the ground, position your hands underneath your shoulders, then push-up.

Use your hands to support your body.

Hold for as long as you can.

Straight-Arm-Plank

Hard: Raised Foot Planks

Find a ledge, a box, or a chair.

Go into a straight arm plank, but with your feet positioned close to the raised ledge.

After you are in the plank position, lift your legs up, one at a time, until you are planking with raised feet.

Hold the position for as long as you can, up to 60 seconds.

Leg Lifts

Leg lifts work all of your abdominal muscles as well as your back muscles.

Starting position for all forms of the leg lift are lying on the ground, face-up.

Easy: One-Legged Leg Lift

Keeping one leg on the ground, lift the other leg until it is at a 90 degree angle from your body, then lower, but don’t touch the ground.

If this is too hard, you can keep the other leg bent.

Medium: Full Leg LiftLeg-lifts

Contract your abdominals and pull your legs up, while they are straight and together, until they are at a 90 degree angle from your body.

Lower, but don’t touch the ground.

Do 8 to 10 reps before you allow your legs to touch the ground again.

Hard: Hip Lift

Do a leg lift, but as you pull your legs up, also pull your hips up.

Push your hips into the air with your legs, then lower yourself back to the ground, allowing your lower back to touch the ground, but not your legs.

Push-Ups

Push-ups work your arms and shoulders, but require your abs and obliques to keep you steady and straight, since you are in the same position as a plank.Push-Up

Easy: Wall Push-Ups

Stand close to a wall. Keeping your feet together, stretch out your arms until you can place your hands on the wall.

Make sure your hands are shoulder width apart.

Push yourself into the wall and then away from it.

If this is too easy, you can move down, using different heights of ledges until you are able to do a push-up on the floor.

Medium: Straight Body Push-Ups

Start in the straight-arm plank position.

Lower yourself down, keeping your elbows close to your body and unflared.

When you get close to the ground, push yourself back up, ensuring that you keep your back straight the entire time.

Hard: Diamond Push-Ups

This is the same as a straight body push-up, except that your hands are underneath your head, making a diamond shape with your thumb and forefinger on the ground.

This is harder, as you need more balance.

Pullups for losing weightPull-Ups

Disclaimer: While some people do not consider a pull-up a bodyweight exercise, because you need something to hang from, the entirety of the work of the exercise is done by pulling your own body weight, so it will be included here.

Pull ups work your arms, shoulders, and back, as well as your obliques.

Easy: Negatives

Start from the top of the bar or ledge where you are doing your pull-ups, arms bent, chest to the bar.

Lower yourself down as slowly as you can.

Jump back up to the starting position, and repeat.

Medium: Pull-Ups

Start in a free hang from the bar or ledge.

Using your arms, keeping your abdominals contracted, pull your chest to the bar, then lower yourself back down.

Hard: One-Armed

Like the regular pull-ups, start in a free hang, but instead of using both hands, use only one hand.

Pull yourself up, keeping yourself steady and not swinging.

Touch your chest to the bar, then slowly lower yourself down and repeat.

This move really works your core, as you need to keep yourself steady and relatively straight as you do this move.

Russian Twists

Russian twists work your abdominals and obliques.

They are like crunches in that your body is in a “V” shape the entire time, but they are better for your lower back health than crunches or sit-ups.

For each of these, the basic move is the same, but the position as you are doing the exercise is different.

To do a Russian twist, keep your body in an upper sit-up position, but twist your torso from side-to-side.

Easy: Feet on the Ground

Keeping your feet on the ground, but your body in the sit-up position, and keeping your arms crossed in front of your chest, twist your torso from side to side in slow motion.

Each rep is a twist on both sides.

Medium: Hands Clasped

Start in a basic sit-up position, then lift your feet off of the ground.

Holding your hands together in front of you, twist from side to side using only your abdominal and back muscles.

Hard: Arms Out

Keeping your feet off the ground, in a sit-up position, stretch your arms out in front of you.

Then twist your torso from side to side in slow motion.

While each of these exercises is a strength exercise, be sure to include cardio in your workout.

Aerobic activity is important for the heart, and certain types of cardio can help to burn fat.

Try adding a fun cardio activity like jogging or swimming to your daily routine.

How long will this take?

Now that you know the key exercises needed to achieve your six pack, you may be wondering how long you will need to be doing these exercises before you can see results.

You’ll notice your workouts become easier within two to three sessions.

You will notice your body changes at around 6 weeks, but other may not notice until 12 or more weeks.

You can use a number of devices to measure your bodyfat changes.

The easiest way to measure changes is through using a tape measure, but for body-fat specifically, you can use calipers.

They aren’t the most accurate tool, but they can help you see changes as you progress.

Current weight loss guidelines recommend losing no more than one or two pounds of fat a week, but this for the whole body and not specific to just body fat.

The American Council on Exercise says that losing 1 percentage point of body fat per month is the healthiest and most achievable way to lose body fat.

However, some overweight and obese individuals can reduce body fat faster, since they have more overall.

Extreme dieting can help you lose body fat faster, but isn’t recommended, as it isn’t healthy.

Remember, abs are usually visible for men at around 10% BF and 17% BF for women.