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Abs Back Core Glutes Legs Workouts

The Most Powerful Lower Body Workout, The Squats

Squats is an exercise with many benefits including lower body strengthening and calorie burning. We can say that squats benefits females more than even males. Specially, squats exercise for buttocks lifting is a definite go for ladies. But when discussing about squats, there are many types of squats to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat, jump squats and sumo squats. Some squat variations can be perform even at home without any equipment. You only have to go to a gym if you are performing squats with weights.

If we categorize the best workouts for lower body strengthening exercises, Squats will win the first place. Because it is a such a great workout to work your leg muscles including your abs. When you perform squats it will active your quads, hamstrings, glutes, abs and also calves. Squats is also a great exercise with many benefits. It helps to build your quads, calves and hamstrings while improving the muscle mass. Also squats will help you to activate your glute and back muscles.

For ladies, squats is a indispensable workout which cannot be replaced by any other exercise, to activate glute muscles to get a round big buttocks. In here we are going to present you the steps to perform the traditional weighted squat with weight plates or dumbbells. You can also follow the same steps without weights if you want to do squats at home. Replace weight plate or dumbbells with a barbell after you get the correct position

  • Stand on your feet with a little wider than the shoulder width apart
  • Hold the weight (weight plate or dumbbell) with both of your hands symmetrically
  • Let the weight hang downwards freely
  • Bend your knees in a posture like seating on a chair, until your thighs are almost parallel to the floor
  • Your Shoulders must stay back and core should be straight with no bends
  • Press your feet and straighten your legs to reach a standing position
  • Hold this position for few seconds
  • Reach back to the initial position
  • Do 3 sets of 10, 12 or 15 repetitions

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Back Core Shoulders Workouts

The Best Upper Body Workout, Dumbbell Reverse Fly

Dumbbell reverse fly is another great workout which targets major upper back muscles and rear shoulder muscles. This works on rear shoulder blades by causing shoulder blades to pull in toward each other.

Also reverse fly is a great workout with many benefits including, improving balance and posture, improving strength and stamina and reducing pains in neck and shoulder. Another positive thing in dumbbell reverse fly is, you do not need to go to a gym to perform this exercise. You can do it on your own home just with pair of dumbbells.

Here are the steps to perform the dumbbell reverse fly.

  • Stand on your feet with shoulder width apart while holding dumbbells on your sides
  • Slightly bend your knees and bend your core to the front until almost parallel to the floor
  • Then let the dumbbells to hang freely towards down
  • Make sure to maintain your back straight without any bends
  • Then raise your both arms to outwards while squeezing the shoulder blades (maintain a slight bend in your elbows when raising the dumbbells)
  • Come back to the initial position which the dumbbells hanged freely
  • Repeat for 3 sets of 15 repetitions

Make sure to select a dumbbell with a low weight if you are a beginner. If not you can start with a lower weight and increase the weights when doing second and third sets.

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Categories
Back Core Glutes Workouts

The Most Effective Workout for Back Strengthening, The Superman

Superman workout is another great workout to perform as it specially targets your lower back. Not only that, it works on your glute muscles and helps to build up your core.

Our back does a major role in maintaining our body postures and also it helps to show how fit you are. Not having a strong and nice back is a very common problem in women. Because even though you are not fat, but it forms like you have tires when you wear your bra. It really reduces your personality and obviously it is not nice at all. So here I’m presenting another great workout to strengthen your back.

Follow the below steps to know how to perform the superman exercise.

  • Lay a mat on the floor
  • Lie on the mat facing down
  • Stretch both of your hands pointing towards your head and your legs towards your bottom (stretch your hands and legs to the opposite directions)
  • Now lift your hands and legs at the same time and try to lift high as much as you can from the ground
  • Hold this position for about 5 -10 Seconds
  • Slowly lower to the initial position
  • Do 3 sets with such 15 repetitions

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Categories
Abs Workouts

Most Effective Exercise for Strong Abs, The Bicycle Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article we are going to discuss more in detail about bicycle crunches.

Bicycle crunches is a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10% . Because any of these ab exercises will not help you to burn your fat. These workouts will work only, if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.

When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.

  • Lay a mat on the ground and lie on it
  • Put your hands behind your head after crossing the fingers
  • Keep your legs straighten and lift them for about 20 -30 degrees inclination
  • Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
  • Now come back to the initial inclined position and do the same for left elbow and right knee
  • Repeat for 50 – 100 repetitions
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