IF YOU LONG FOR AN HOURGLASS FIGURE, EXERCISE CAN TAKE YOU A
LONG WAY TOWARD YOUR GOAL. BY TARGETING YOUR ABDOMINAL
REGION, YOU CAN TONE YOUR ABS AND DEFINE YOUR WAISTLINE WITH
BUTTOCK-BLASTING MOVES, YOU CAN LIFT UP YOUR REAR BY BUILDING
MUSCLES. HOWEVER, YOU'LL NEED TO DO MORE THAN SPOT-FOCUSED
STRENGTH TRAINING TO TRIM YOUR PHYSIQUE. GETTING TONED ALSO
TAKES CARDIO EXERCISE AS WELL AS A HEALTHY EATING PLAN. FOR
THE BEST RESULTS, REPLACE HIGH-CALORIE FOODS IN YOUR DIET WITH
FRUITS, VEGETABLES AND OTHER FOODS WITH LOW-CALORIE CONTENT.
Aerobic Interval Training
To torch away the fat in your midsection and reveal a trim waist, start aerobic interval training. To do this, alternate short spurts of intense cardio with lighter exercise. For example, you might jog for 3 minutes, walk for 3 minutes, and continue the pattern for 30 minutes total. Your intensity will depend on your fitness level, but intervals can help everyone burn calories more quickly. As a bonus, interval training keeps you on your toes and combats boredom.
Abdominal Exercises
Strength training that targets your abs won't remove fat, but it will tone your stomach. A University of San Diego study of abdominal exercises in 2001 found that the best stomach toner is a move called the "bicycle maneuver." To start, lie on your back, elbows bent, with one hand on each side of your head. Lift your knees to a 45-degree angle and slowly move your legs as though you are riding a bike. Bring your right elbow to your left knee and then switch, continuing until you are tired. The study also found that exercise-ball crunches are great for working your abs.
Squats to Lift Your Rear
To give your buttocks a lift, you'll need to work the gluteal muscles, or "glutes." Squats are a great way to do this, and they don't require any equipment. Stand up with your feet spread a bit wider than your hips. With your chest up, shift your body weight to your heels and push back with your hips. Lower your body, bending your knees and hips simultaneously. Stop when your thighs are parallel to the ground. Slowly move back up by pushing down on your feet, and repeat. Watch your breathing; you should inhale on the way down and exhale on the way up.
The Dangers of Abdominal Fat
When you trim your waist, you are doing more than just improving your looks. You may actually be saving yourself from some potentially serious illnesses. Your abdominal region has visceral fat, which your body stores in between your organs. Having too much of this type of fat puts you at greater risk for diabetes and cardiovascular disease. Visceral fat is also linked to gallbladder problems and breast cancer in women. Fortunately, visceral fat is relatively easy to lose with diet and exercise.
source:- http://healthyliving.azcentral.com/trim-waistline-lift-buttocks-exercises-3132.html
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