Good Lifestyle

By Dana Leigh Smith

From the buttocks of Pippa Middleton, crushing the royal wedding at the back of Kim K Crashing Internet, the rear ends are at the forefront of what is hot, sexy and beautiful. But while Zeftig Stars like Nicki Minaj, Sofia Vergara and Iggy Azalea are sitting pretty today, a woman deserves the credit to do the chest the most coveted part of the machine: Jennifer Lopez.

Before J. Lo, the female stars were lean and nervous. But Jenny from the block broke the mold and rendered it so that girls to Grande Ascendese stop hiding their assets. And now you can get the buttocks you have always searched (Anaconda or other) thanks to this exclusive Eat this, not that! Best Butt Still Jay Cardiello Training, The Celebrity Trainer who helped J.Lo (who also refuses to drink coffee and alcohol) Building his devastating behind.

All the circuit exercises below target the gluet muscles of each angle to help you sculpt a solid, complete and defined spoil.

To complete the workout, perform as many representatives of each exercise as you can in thirty seconds, then go directly to the next exercise. If you spend an exercise just in the neighbor looks overwhelming, do not fear! Cardiello suggests taking a one-minute breather between the two circuits to recover. Go through the complete workout three days a week to get your best end to time - in no time!

Pendular oscillations

Start in a position of traditional push-up. Your hands must be directly under your shoulders and your legs must be completely extended behind you. Make sure you keep your eyes concentrated to the ground. Bring your right knee under your navel and then to your right side in a fast motion. Take a break for a while, then swing your knee, let it move to its original starting position. Continue to repeat until the time is operational, then go left.

Modification: Exercise on the four to four legs with the width of the hip on his knees.

Half-ups

Start in a traditional push-up position with both hands directly under your shoulders and legs completely extended behind you, feet together. Then hook your kernel and jump the two feet outside your right hand. Jump your feet in a traditional Pushup position, then precipitate your kernel and jump the two feet outside your left hand. Repeat this exercise sequence as quickly as possible until the weather has elapsed.

Modification: If you start getting tired, slow down the rhythm of the exercise sequence.

Rest for 60 seconds before starting the second circuit.

Start on the four legs with your back dish and your head in a neutral position. Push yourself through your toes so that they are raised under you. In a fast motion, move your weight on your left hand, bring your left leg under your hips and on your body. Turn your torso so that your toes and bellybutton are directed towards the ceiling. Your leg should be completely extended. Reach your right hand at your left foot until they touch. Return to the starting position and repeat on the other side. Continue to alternate the sides.

Rockin 'the cradle

Start in a traditional slit position with the left foot forward, knees are slightly folded with your hands firmly on your hips. Keep your chest, lower in a slot position until your right knee is about an inch of the ground. Push your left foot into an explosive movement so that it stands from the ground and transfers all your weight on the right leg. Return to the slot position and repeat. Continue this movement until the time is operational, then tilting the sides.

Tic Tac toes

Start in a traditional slit position with your left foot about three feet behind your right foot. Your hands must stand firmly on your hips. Brace your kernel and go down the hips to the ground until your right knee forms a 90 degree angle. Maintains the position. In an explosive movement, skip your foot before as far as possible. As soon as your foot contacts the floor, skip the same foot as far as possible to the left. Continue jumping to the left and right for thirty seconds. Then switches the sides, placed your left foot at the front and right three feet behind your left foot and pass again on the exercise sequence, but this time, jumping your foot before as far as possible from the left , then jumping right.

Modification: If you start getting tired, slow down the rhythm of the exercise sequence. If you need more challenges, increase your effort rate.

In addition, if you want to ban your belly and love handles, do not miss these training sessions approved by the expert.

Bicycle sides

Why are they perfect for your belly: The bicycle exercise has been proven that it stimulates more abdominal activity in the abdominus rectus (AKA yoursix packAnd the internal and external obliques that the traditional crunch, in studies using electromyography, a whimsical word for technique - this muscular activity.

How to do it: Lie down flat on a carpet. Bring your knees up to 90 degrees, and take your hands behind your head (apply as much neck pressure as possible). Lift the top of the body and turn through the body while simultaneously performing a bicycle movement with your legs, pulling on the opposite armpit towards the opposite knee. Try keeping your elbows as open as possible and draw the kernel in and as much as possible. Perform 12-15 repetitions (one on the right, one left like a representative) for 2-3 sets.

The suspended leg increases

Why are they perfect for your belly: The suspended leg increases the target the transverse abdominus (before and side of the abdominal walls located under your internal obliques), which is an important part of the resistance to the heart.

How to do it: Find a pull-up bar. By holding yourself until you stubborn (pull the shoulders as much as possible), keep your feet together and exhale to fold the knees and pull them up to a 90 degree angle. Take a pause for a second at the top and slowly lower the legs to the suspended position. For an additional challenge, make the leg raises straight legs (pointing the toes of you) and add a torsion right and left (alternate on each representative) to hit not only transverse ABS, but also the internal obliques. To stimulate even more heart rate, make a pull-up between each suspended leg lifting. Make sure you do not swing the legs and stay in control of the motion! Perform 3 sets of 10-12 increases.

Balloon stability climber

Why it's great for your belly: The Pushup-Board position will help stabilize the core, while mountain mountaineers will help develop hip flexion.

How to do: Place your hands a foot and half apart on a large stability ball (in pushup position). Make sure the body is in a straight line of the head to the toe. Slowly bring the right foot on the floor and pull the right knee towards the chest. Pause at the top, then lower on the ground and repeat on the opposite side. For an extra bonus, make a push on the stability ball between each representative. Alpinists should be slow and controlled. Perform 2-3 sets of 10-12 per side.

Tilt the inverted crunch

Why it's great for your belly: The inverted crunch is an easy exercise to continually progress to challenge the abdominus rectus. The higher the inclination, the higher the resistance (and it is also an excellent exercise if the Pullup position of the rise of the suspended leg is too difficult for you)

How to do:Find an adjustable tilt bench. Define the inclination to about 45 degrees (flattering the inclination, the more exercise becomes easier, then beginners can start with the completely flat bench). Place your head at the top of tilt and legs at the bottom, folded knees. Grab the bench behind your head, exhale slowly when you get up your knees to your head, rolling a vertebra at a time. Take a break at the top, then slowly control the kernel (continue pull it in a top!) When you base yourself at the bottom of the bench, articulate a vertebra at a time in the bench. Perform 3 sets of 10-12 representatives.

Russian Twist with a Kettlebell

Why it's great for your belly: The Russian twist with a Kettlebell targets the upper and lower abdominals and the oblique.

How to do: Sit on the ground with your folded legs. Hold a Kettlebell in front of you. Turn as far as you can left, then turn as far as you can right. This can be executed at a higher intensity with a heavier kettlebell for more calorie burns. Bicycle Legs for an extra challenge! You must perform 3 to 6 series for 30 seconds each, with a 30 second pause between the two.

Raised

Why it's great for your belly: Deadlifts are a gym session must because they work mainly south of your neck: traps, lats, PECS, ABS, drops, quads - the list is happening. It is the most fundamental movement in the history of man. By building a solid foundation oflean muscle Mass, your body will burn more fat during rest.

How to do: This one is a must to go right, so learn the basics of this article from our friends toForm and find variations in strengthening the strength of our partners toMen's Fitness.

To run. Faster. Run again. Faster.

Why it's great for your belly: Look at the body of an Olympic sprinter compared to a marathon runner. You will notice any differences not so subtle. Both have impressive cardiovascular systems, but the sprinter has a more impressive physique. And it's not because sprinters ramve weights and make crunches all day. When you sprint, you activate your fast contraction muscles, which help you lift heavily and move explosively. So when we sprint, we will light these muscles throughout your body. Your oblique will take place when your heart works to maintain stability.

Walkouts by hand

Why are they perfect for your belly: These are one of my preferred basic exercises. I like this movement because it incorporates flexibility and mobility in basic reinforcement and stabilization. You activate so many muscle groups in your "machine" that you do not need to do too much before you feel high time.

How to do it: From a standing position, bend to size and place your palms on the floor in front of your feet (bend your knees a little if necessary). Slowly "walking" your hands away from your feet as far as you can. After a break for a beat, slowly walk your feet slowly until they reach your hands, then get up. Repeat. (Or watchthis video on how to do them.)

X Push-UPS

Why are they perfect for your belly: This incorporates all your body. I believe our body responds better when we train it as a complete unit - not a game at a time. In this exercise, there is an element of proprioception (basically, throwing your body out of balance), which forces your basic muscles to activate - fight to keep you stabilized.

How to do: Push, then pivot one hand on the floor and point to the sky. After stabilizing in a "t", raise the upper leg and point it as well, forming an "x" with your body. After a break for a beat, lower your leg, then lower your hand, repeat with a thrust and on the other side of your body. (Or watchthis video on how to do them.)

Slot

Why it's great for your belly:The high slot is a complete exercise that works on endurance, strength and flexibility in your lower body, your balance and a base force, in addition to helping it open the chest. This position puts your body in full alert mode, which speeds up yourmetabolism And help you burn fat faster.

Warrior 3

Why it's great for your belly: Similar to the high slot, it is a complete exercise that requires you to be extremely attentive to detail. It's a very difficult pose that can leave you waste from the air in just a few seconds if it is tempted correctly and a maximum effort. This pose will impose your base strength, your balance and your flexibility, and push your maximum movement amplitude into your chest and shoulders.

To the unique body, we rarely use crunch. Most of our customers belong to us with posture problems, long-working hours of work and bulky shoulders. So when we program basic movements, we try to open our customers with stretching and activation activities, bringing them back into alignment (which is a basic exercise in itself), then we fight the core With a basic and super-efficient base moves.

Low board

Why it's great for your belly: I absolutely liked this exercise because it creates a lot of stability around the whole core (front / back), it helps to better support the spine, because you activate all the back of your body while engaging your core on the front side. . This helps you run a lower risk of back pain. It's also a fantastic exercise to help reduce your turn.

How to do:Define your forearms on the floor with elbows directly under your shoulders and your legs completely extended behind you, with your knees locked. The trick on this exercise is to be also parallel to the ground possible, so try not to drop your hips or your head push to the ground. The more you are aligned, the more effective it is. Draw your navel in, press your buttocks and try to pull your elbows toward your feet (it will hire your lats). If you do this exercise properly, you will probably only keep it for 20 seconds. It's ok-put your knees on the floor with your forearms in place, rest for a few seconds and have another representative.

Sitting Medicine Ball Anti-Rotations

Why it's great for your belly: This creates stability around the median, connects the upper and lower body through the core and wake up your oblique.

How to do: Sit down and hold a light medicine ball. Sit down, the feet of the hip width, with your standing chest. With your navel drawn, bring the ball of medications to the height of the chest with waterproof elbows on your sides and shoulders. Then press the ball directly in front of you. Keep your shoulders through your feet and your expanded arms, bring the ball from one side to the other, ending in front of each shoulder. To make this movement more difficult, move a little faster.

Stability Balling Casters with Mulle

Why it's great for your belly: It is a combined movement that involves all the core and your upper and lower body, which increases the burning of calories. And it's fun!

How to do: Place yourself with your hands on the floor directly under your shoulders and tibias on a stability ball. Get as stable as you may have, with your navel pulled, before moving on to the next step. Drive your body keeping your hands in place, so the stability ball ends around your thighs, your hands above the head and the chest falling slightly to the ground. Be stable in this position then pause for a moment (you will feel it in your triceps, your shoulders and your lats). The next step is to go in the opposite direction. Move to your initial position with your hands directly under your shoulders and hips pushing forward in a pike position to the ceiling, with your bent legs. Then return to the starting position and repeat.

Kettlebell above walking

Why it's great for your belly:It is a fantastic way to integrate the strength you have won with previous movements. You will increase your calorie burn because it is a force formation and uses the whole body.

How to do: This exercise can be done with dumbbells, kettlebells, a weight plate, a bag of sand or any other weighted tool. Find a weight you can hold above your head with your expansed elbows without hypertext your lower back. Bring it on top and pack your shoulders in the outlet (this will help stability). Try to keep your therapist and navel fired cage. (For security reasons, start slowly!) Walk slowly while remaining stable. The weight will derive so that you can stay as steep as possible. Once you feel comfortable, you can take more action.

Lift weight with cardio

Why it's great for your belly: Research shows that a program consisting of the training of resistance and cardiovascular exercise, as well as nutritional changes, is idealweightloss method.

How to do: The resistance formation program must focus on moderate resistance with moderate sets and representatives (2 to 3 sets of 10 to 15 repetitions), with a focus on functional movements that engage more than one part of the body. (like squats, rowing and a motions hash). Make sure to work different body regions with little rest between the movements. This will keep your heart rate and give you a muscle and metabolic boost.

Perform your resistance program three times a week. The type of cardiovascular exercise should vary from bike, jogging and even swimming for a week. Make sure the intensity is high enough to make you breathe moderately for at least 20 minutes, five days a week.

Training at the high intensity interval

Why it's great for your belly: An excellent program for those who are in good health, but have a little more beyond their intensity interval.Hiit) This program requires you to make a rapid effort of effort followed by a recovery period). HIIT is one of the main 2015 fitness trends and offers important benefits to strengthen your metabolism, lose weight andWin muscle.

How to do:I would suggest finding a certified personal trainer or a physical therapist to help you head at the beginning of such a program. If you are eager to start, make sure to make a separation period from 6 to 8 weeks to avoid injury and overcome them before starting.