How To Trim Your Waistline And Lift Your Buttocks With Exercises

(Photo: Comstock/Comstock/Getty Images )

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

Fitness & 

Fitness Challenge: Abs and Glutes

If you’d love to feel more toned, but you don't have time to hit the gym, you can do simple exercises on your own to get results.

"It only takes a few minutes, three times per week, to keep your abs and glutes looking their best -- no gym membership required," says Joan Pagano, fitness consultant and author of Strength Training Exercises for Women.

She offers these moves that target your abs and glutes.

Slideshow: The 7-Minute Workout

Work Your Abs: How to Do Bicycle Crunches

Do this move along with a 30-minute cardio workout three times a week (beginners can take three brisk 10-minute walks, working up to a 30-minute workout), and you’ll whittle your waistline.

"The bicycle crunch engages all four abdominal groups," Pagano says. "Instead of doing three different exercises, [you] can get the same results with one." Here's how to do it:

1. Lie on your back, bend your knees, and raise your legs until your knees are over your hips, calves are parallel to the floor, and feet are in the air.
2. Cradle your head in your hands and tighten your abs as you lift your head and shoulders off the floor.
3. Exhale and twist your left shoulder toward your right knee while extending your left leg.
4. Inhale and return to the start position, keeping your head and shoulders elevated off the floor.
5. Do 20 times, then repeat on the other side.

Work Your Glutes: How to Do Squats

Squats will strengthen your glutes, the large muscles in your buttocks. Not only will you look great in a pair of jeans, but this move will improve your strength, posture, and balance, too.

How to do it:

1. Stand in front of a chair, facing away from the chair, feet parallel and hip-width apart, and bend slightly forward from the waist.
2. Keeping your spine straight, inhale and lower your body toward the chair as if you were going to sit down.
3. Touch the edge of the chair with your glutes (but do not sit), keeping your knees over your ankles.
4. Exhale, squeeze your glutes, and return to the start position.
5. Repeat 10 to 12 times.

Source:-  http://www.webmd.com/fitness-exercise/features/fitness-challenge-abs-and-glutes

Kai explains these moves really well.
=============================================================




Source:- https://www.youtube.com/watch?v=Lk-SEvBILFo