Valentin Bosioc
Swimsuit season is just around the corner and you want to look your very best. This is the time when most people start working on their body, look for inspiration on Instagram, and decide they’ll look super hot by summer. There’s nothing wrong with that. All you need is the right approach combined with strong willpower and some effort. Throughout this post, you’re going to see how to get killer abs and super hot butt easily.
10. Leg lifts
Leg lifts belong to the group of the best exercises for toning muscles. The reason why they are included in the workout routine of most people is that they truly work. This exercise completely isolates rectus abdominis, a muscle responsible for adding tone to your stomach area. Leg lifts increase the strength of hip flexors and abs thus making it easier for you to perform other exercises as well. The exercise also supports the upper body and tones your thighs as well.
To perform a leg lift, you should:
- Lie on the ground (face up)
- Raise upper legs until they are perpendicular to the ground
- Bend knees, engage the core, and try to lower your feet as close to the floor as you can for in 3 to 5 seconds
- Raise feet back into the starting position and repeat
9. Butt bridge
Butt bridge is a bodyweight exercise that strengthens your entire midsection. We can consider butt bridge a chain exercise that not only engages your abs, but also activates glutes i.e. your butt, hips, and lower back. It’s needless to mention you’re also working your thighs. The exercise builds and tones muscles, boosts flexibility, and it can be easily incorporated into every workout routine. In order to perform this exercise, you should:
- Lie on the back with knees bent and feet flat on the ground hip-width apart
- Arms should be relaxed at your sides
- Start lifting your butt off the ground pushing with the heels
- Your body should look like a straight line from shoulders to your knees
- Squeeze abs and glutes, hold for 2 seconds
- Take 3 seconds to lower your body into starting position
8. Reverse crunch
Reverse crunch is one of the easiest exercises one can do for firmer muscles. Many personal trainers prefer reverse over traditional crunch because the latter tends to put an unnecessary pressure onto the spine. Reverse crunch is a more intuitive, efficient movement that helps both men and women get shredded core, stronger thighs, and more toned butt. There are several ways to do this exercise, but the easiest way(1) is to:
- Lie on the back with thighs perpendicular to the ground i.e. your thighs should be at a 90-degree angle
- Let arms rest by your sides
- Start “crunching” lower body toward torso area by lifting the butt off the floor and bringing your knees toward the nose
- Slowly lower your legs into starting position
You can add more challenge into the routine by using a foam roller that you’ll place between hamstrings and calves. Then, place hands over your head and start contracting your abs, move legs toward torso area, and quickly return to starting position. When combined with one of the best testosterone boosters 2018, reverse crunch can make your workouts even more powerful.
7. Lunge leg lifts
The amazing benefits of languages can’t be overlooked which explains why there are numerous variations you can do. Not only are lunge leg lifts easy to perform for both men and women, but they bring many perks at the same time. This exercise works quads primarily, but also targets calves, glutes, hamstrings, hip flexors, groin, and outer thighs. Here’s how to perform this exercise(2):
- Stand straight with feet shoulder-width apart
- Lunge back with left leg while raising arms in front of you to shoulder height
- Stand up on your right leg making sure the knee is slightly bent
- Start lifting left knee to hip height in front of you
- While you’re hinging forward, extend left leg behind
- Return to the knee-lift position and stand up straight
6. Side lunge
Side lunge is yet another simple and effective exercise that both men and women can do. The exercise primarily targets and works on lower body. It strengthens your quads, glutes, and hamstrings while targeting outer and inner thighs at the same time. While performing this exercise, you also work on your stability and balance both of which are vital for other exercises too. In order to perform a side lunge, you need to:
- Stand up straight with feet less than hip-width apart
- Place hands on your hips
- Step to the side with right leg and go down as far as you can without bending left leg
- Return to the starting position and repeat, switch legs
5. Jumping squats
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Jumping squats are fun and incredibly beneficial for your body. They help exercise quads and calves, but also tone other muscle groups such as glutes, hamstrings, and abdominal muscles. Jumping squats also increase your stability and flexibility meaning they can fit into every workout routine regardless of your fitness level. Here’s how to do the exercise:
- Stand up straight with arms directly in front of you
- Jump into a wide-legged squat
- Jump back into starting position
This exercise has many variations(3). You can also stand with feet shoulder-width apart, do a regular squat, and engage your core to jump explosively. Return to starting position and repeat.
4. Superman/Superwoman
Superman is a wonderful exercise to strengthen lower back, thighs, and butt. If you’re a beginner, you probably won’t have too much lower back strength, but it can be improved with regular activity and by sticking to your workouts. In order to do a superman or superwoman exercise, you need to:
- Lie on your stomach with arms and legs extended
- Simultaneously lift both arms and legs off the floor like you’re about to fly
- Return to a starting position
Add more challenge to the exercise by lifting right arm and left leg, then return to a starting position and lift left arm and right leg. Another great benefit of this exercise is that it can also prove to be useful between the sheets. It works all muscles you need for mind-blowing sex and offers male enhancement effects similar to those observed in VigRX Plus Reviews.
3. Tabletop on toes
Here’s a wonderful exercise that works and tones your entire body. Tabletop on toes maneuver targets shoulders, arms, abs, butt, quads, and calves. That way, not only will you have killer abs and firm, sexy ass, but your shoulders and other muscles will be super defined too. Here’s how to perform this exercise:
- Sit on the ground with knees bent and feet flat
- Slightly lean torso back and place palms onto the ground under your shoulders
- Start lifting hips off the ground
- Your body should resemble a tabletop, with torso parallel to the floor
- Raise your heels off the floor and support yourself on your toes and palms only
- Return to a starting position
2. Saddlebag slimmer
Saddlebag slimmer is an easy-to-do exercise that you can do even if you’re not physically active or just a beginner. The exercise targets abs, butt, and both inner and outer thighs for overall sexy appearance. Here are the instructions:
- Start on all fours
- Lower right hip to the ground
- Make sure your hips, ankles, and knees are stacked
- While you’re bending elbows to lower your chest to the ground start bring your left knee to your chest
- Return to starting position and switch sides
1.Plank
Many personal trainers consider plank an exercise of all exercises. Although it seems like the exercise requires minimal movement, it tones your entire body. Benefits of the plank are numerous including toned and flat abs, greater flexibility, reduced back pain, improved posture and balance, toned legs, and so much more. This is yet another exercise that works all muscles men need for optimal sexual performance. If you combine it with some super powerful male enhancement supplements then you’re going to hit the jackpot. Before you buy one such product always look for user reviews to avoid scams. For example, Virectin reviews are positive and show it’s a trusted product so you won’t be throwing your money away. Here’s how to do the plank:
- Get into pushup position on the ground
- Bend your elbows at a 90-degree angle and rest your weight on the forearms
- Make sure elbows are directly under shoulders
- Press toes into the ground to lift your body
- Your body should form a straight line from head to heels
- Stay in this position as long as you can before you release
Conclusion
Getting sexy abs and butt isn’t the most difficult mission to accomplish. All you need is to introduce some healthy lifestyle measures. Modify your diet and exercise regularly. Be consistent and results will come.
References
–https://www.girlslife.com/fitness/workouts/25567/6-easy-steps-to-amazing-abs-like-zendaya
-https://www.fitnessmagazine.com/workout/butt/exercises/butt-shaping-exercises/?page=4
-https://www.popsugar.com/fitness/How-Do-Jump-Squats-994573
Brian Adam
Brian Adam is a Health Writer and Advisor from Georgia, US with a passion for Men’s Health and Wellness, places a strong emphasis on Diet as well. He has been writing blogs on Erectile Dysfunction Natural Treatment and also writes Virectin Reviews. He encourages people to live a healthy lifestyle. Say Hi to Brian on Twitter & Facebook.
