If you want to add some shape and curves to your frame, compound
exercises should be part of your workout routine. These exercises
challenge more than one muscle group at a time, increasing the
efficiency and effectiveness of your exercise routine. Do resistance
training exercises that challenge your lower abs, butt and thighs to
increase your muscular strength and endurance. Consult with your doctor
before starting a new exercise program.
Climb That Mountain
Mountain climbers tone your lower abs, butt, thighs, lower back
and arms. You can do them by kneeling in front of a workout bench and
placing your hands on the bench with your palms facing down. Extend your
legs behind you and lift onto your toes. Tighten your abs and align
your hips with the rest of your body. Lift your right foot off the floor
and pull your right knee toward your right shoulder. Extend your right
leg behind your right hip, and then start another rep without lowering
your foot to the floor. Complete 10 reps before switching legs.
Crunch and Stand Up
The crunch to standing exercise tightens your butt, lower abs,
thighs and lower back. Sit on top of a BOSU ball, a rubber, dome-shaped
piece of exercise equipment. Bend your knees and place your feet on the
floor in front of you. Tighten your abs, straighten your back, and place
your hands behind your head. Lower your back 45 degrees, then crunch
forward, push up through your heels and stand. Sit back down on the ball
and begin another repetition.
Heaven and Earth
The heaven and earth exercise tones your butt, abs, thighs, quads
and lower back. Stand up straight with your feet together, and hold a
rolled towel with both hands directly in front of your shoulders,
parallel to the floor. Tighten your abs, stick your hips out behind you,
and lower your hips until your legs form a 90-degree angle. Fold your
chest onto the top of your legs, tuck your chin, bend your elbows, and
pull the towel to your knees. Immediately lift the towel overhead, push
up through your heels, and return to the start position.
Glutes Bridge Ball Squeeze
The glutes bridge ball squeeze tones your glutes, inner thighs,
abs and lower back. Lie on your back, bend your knees, and rest your
feet on the ground, hip-width apart. Place a medicine ball between your
thighs, and press your legs against it to hold it in place. Lift your
hips off the floor and into a straight line with your shoulders, lower
back and knees. Lower your hips toward the floor and begin another
repetition before your hips make contact with the floor.
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