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I am not one to get out of the house and spend time at the gym or fitness center. What I wanted to do was to get in shape at home. Maybe once I was in shape I might venture out to the gym once in a while just to show off but to start with I wanted to stay at home. I did a number of things at my home workout routine including a six pack ab exercise or maybe I should say a number of 6-pack abs exercises.

I basically did two things once I made my mind up to lose my belly fat and get a flat stomach. Again, I wanted to get in shape at home so I had to figure out where and how I was going to do it. Not always easy if you do not have the space or the home gym equipment. But I was able to do it because I found a great program to point me in the right direction starting with making my mind up. Here are the two things I implemented.

I decided on my exercise routine. This is a necessary. If we do not have a plan we will fail every time. I know it can be a huge elephant to eat if we try to do it all at once. But even the largest elephant can be polished off if we take one bite at a time. Once you get your routine of exercises, and it does not have to be a lot just a well rounded routine, you need to begin at a moderate pace. Do not try to lose it all in two days. It will take weeks and months to get in shape at home or anywhere else for that matter. I purchased an exercise ball and put up a pull-up bar in the garage and followed a great program I found on the Internet and did one specific six pack ab exercise daily. I did not do all my exercise routine daily because we need to rest the muscles too but this one I did daily. It is called the plank and all you do is get into a push up pose leaning on your forearms and on your toes. Try to hold that position as long as you can and if you get past two minutes you are doing great.

I also decided to watch my nutrition. Yes, along with exercise you need to watch what you are eating. This nutritional and exercise program I got online has a fantastic section on the kinds of foods to eat and the ones to stay away from. So I just began to change the way I ate and actually started to see the effects of my changed eating habits in just a couple of days. My energy was better and I felt better than I had for years. Eating fat is not the problem we all need fats in our system the key is knowing which fats to eat and which ones to stay clear of. If you want to get in shape at home then watch what you eat.

Well the length of time to get in shape at home might take longer than if you were to hire a personal trainer and spend your days at the gym but it does not have to take any longer. However, you will have to make your mind up and get motivated to get it done.

Find out what plan I followed to learn how to get in shape at home here at http://losemy-belly-fat.com ArticleArticle Source:http://www.articlesbase.com/health-articles/get-in-shape-at-home-with-six-pack-ab-exercise-1622602.html

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Do you dread some summer months because you know that you really have to? Foreseeing that you won’t be enjoying the beach for some reasons. Expecting worst shaped body on a tight swimwear was never that ideal for us. End all the worries for here are some glimpse on the Exercises to Lift your Butt.

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Machine Leg Press. This would be performed using a leg press machine which you can usually find in gyms or aerobic centers that you would be visiting. You have to sit in the Leg Press Machine, straighten your back and this would be requiring two equal levers on both side to support you on your way. Straighten legs and toes on outward position. Keeping your feet stable lower the plate down towards you controlling it slowly down, until you feel the pull in the back of your thigh.

Butt Tightener – Exercise Ball. This would be requiring an exercise ball to perform the exercises completely. Abs directly touching the ball and weight should be transfered towards the ball, Lie face down on the exercise ball and rest your hips on the top of the ball. reach your arms in front of you, hold onto a bench or any stable frame using both hands just to keep you stable. Now, lift your legs upward and slowly downward. Remember yo raise your legs higher than your abs and hips. When lowering your legs down it would be requiring for it to touch the floor completely.

Step Ups off a Bench or Step. This would be requiring a Bench for you to complete the exercise. Standing in front of your bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure your feet are securely on the bench at the top of the movement. Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot and so on. Alternating from one leg to the other.

These are just some of the exercises to lift your butt. You can do it at home, in a gym with friends or with your family. The steps given are really that simple to cope up with so even a beginner could perform these exercises to lift your Butt. Start it now, it would really be a big help for you and would give you the right benefits you deserve.

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Recently, I started taking Yoga and Pilates and have really enjoyed the added benefits that it has brought to my life. Initially, I looked into yoga classes to help improve my flexibility as well as to help me manage stress better in my life (because I tend to be high-strung at times). However, upon taking the first few classes, I realized that there is so much more to these practices. While I am still unable to touch my toes, my overall flexibility has greatly improved from what it used to be. I am more aware of my posture when I am standing or sitting, and doing Yoga has brought an entirely new awareness to my breathing.

There are many practitioners of Yoga who also believe that doing Yoga helps you to lose weight because it brings an increased awareness to your body, making you more in tune to your body, which then transfers over to being more conscious about what you are feeding your body. In today’s society, we are living in a world that is constantly moving, shifting and changing, and at times it seems like we can’t even set aside a moment for ourselves to stop, think and breathe. As much as our employers would like to believe that we are well-oiled machines, the truth is very different from the reality. In reality, people need to relax a little (’Relax’ shouldn’t be mistaken for laziness here). We need to set aside time for our spiritual and mental development because after all, a more relaxed employee is an employee who puts out more quality work and who can think and react more quickly.

Pilates also has numerous health benefits. One of the major places that people gain weight is in their core (or stomach area). According to various studies, your core area of your body is the absolute worst place that you can gain weight, and while this doesn’t help you lose weight, it does help you tone up problem areas. My boyfriend, who used to be a personal trainer, once told me, “Even if you’re fat, underneath that fat are 6-pack abs.” and he’s right. Many people think that doing yoga or pilates alone will help them lose weight. And while it is true that doing either activity will help you burn a few calories, ultimately, you’ll need to couple a Pilates and/or Yoga regimen with one that involves eating healthier, smaller portions as well as some sort of cardiovascular exercise (I.e. running, walking, cycling, etc.).

It helps to tone areas of your legs, back and arms, but it mostly focuses on your core. Your core area of your body plays an extremely important role in maintaining your balance and vitality. From walking to running to cooking to cleaning to laughing, your core is involved. Could you imagine what you would feel like if you injured yourself in your stomach area? Think about how someone (maybe you) felt if they had ever been punched in the stomach. They are almost immediately and temporarily debilitated! Doing Pilates and Yoga helps to improve both your flexibility, balance and strength.

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Many of us wonder how almost every star in Hollywood has the body of the Greek god. In some cases a lot of us believe that they are born with it; but of course this is not the case. It takes a lot of hard work and training to get the chiselled and sculpted look that we see in most movies and on magazine covers every day.

In a recent survey, when you are going to the beach or swimming pool, the body part that most people look at is your abdomen. There are plenty of different workouts that you can do to help yourselves get a six pack that you so greatly desire. What you have to understand is that everybody has abs. The difference is that some people’s abs are covered by more fat than other people’s abs.

Abs Exercise Is By the Plenty

In terms of exercising your abs there is a machine at the gym aptly named the ab machine. This machine makes you do a crunching motion while you are sitting in the proper position for maximum effect. You are able to decrease or increase the resistance if you wish to do so. When you are looking to do an abs exercise, do not try and break any speed records as you should take your time and flex them while you are doing any exercises. If you add more resistance to the machine it will help define your abdomen once you have reached that point.

You can use everyday items such as books or even a dumbbell or whatever you like. You should then place the weighted object into one of these positions. Placing the object above your head and holding it in place with your hands. When performing these types of workouts you should use exercise techniques that you would use if you are not using any weight to train with.

Another good abs exercise to perform is hanging leg lifts; but to do this you will need a pull up bar. All you do is simply allow your legs to hang; making sure that your body is relaxed enough so that as you pull yourself up, there is no bend in your knees. Also make sure that your toes are pointed.

Another good way of exercising your abdomen is quite simple and easy to do. By simply laying flat on your back and bending your knees with your feet placed firmly on the floor position and your hands behind your ears making sure that they do not actually touch any part of your head. By simply raising your body up and down, you are performing a crunch to your abdomen and across your body. Try to also touch your left elbow with your right knee and vice versa as this also helps define your abdomen. Always try and flex your stomach while performing these exercises and then gently ease yourself back into the starting position and perform the exercise once again.

These are just a few simple abs exercise techniques for your abs. If you take the time and put in the effort, then you will get the beach body abdomen that you have longed for.

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There are dozens of exercises to choose from for your lower body. But if you really want to progress and see some changes to your thighs butt and hips then incorporate these top five exercises into your workout pronto!

# 1 Static Lunges

Lunges in general are really good for developing lower body strength. It works a bunch of muscles (quads, hamstrings, gluteus) and it’s a fairly easy exercise to get used to.

Stand with your feet shoulder-width apart and keep your head straight and shoulders back.

Step out with one foot and bring your opposite knee down toward the ground.

Keep your back straight and head looking forward.

Keeping that same leg forward, repeat the motion for the required time or reps.

Switch sides to work the other leg.

Breathe out as you push yourself back up.

# 2 Squats

Another great exercise for the lower body. The squat will work mainly the front of your thighs and most importantly your butt. One of the biggest mistake women make when doing the squat, is they tend to have their weight forwards on their toes rather than on their heels.

Stand with your feet shoulder-width apart with your knees slightly bent and head looking forward.

Bend your knees and stick your butt out to the back as you squat.

Once your thighs are parallel to the ground, use your legs to push yourself back up.

When you are in the down position, you can extend your arms outward to help keep your balance.

# 3 Sumo Squats

All of my female clients love this exercise. Why? Two words. Inner thigh. This is a great exercise to work your inner thighs. The key to really toning and defining your inner thighs is to use a decent amount of weight when you do your sumo squats so working up to a weight of 30 lbs and beyond would be ideal.

Stand with your feet double shoulder-width apart with your back straight and head looking forward.

Bend your knees and squat down until your knees cover your toes. Push yourself back up and squeeze your butt.

You can place your hands in front of you to act as a counter balance.

As you push yourself up, breathe out. Maintain a straight back throughout the exercise.

#4 One-legged Step ups

With the 1 legged step ups you’ll be able to develop that lower body power. Similar to the squat this exercise is going work the front of your thigh and butt.

Place one foot on a bench and bend your knee to a 90-degree angle.

Using the front of your thighs (quads), push yourself up until your opposite foot is fully on the bench.

Step back down carefully and switch legs.

#5 Hamstring Pull-ins with Stability Ball

I had to add this exercise in here. Not just because it’s a good exercise but also because it’s an exercise that works the back of your legs. The exercises that we took a look at before mainly worked the front of your legs …so we need to have that balance. And plus you want the backs of your legs to look good too, right?

Lie on your back with your hands by your sides.

With good control, dig your heels into the stability ball and lift your pelvis off the ground by contracting your butt.

Slowly roll the ball out by extending your legs.

Repeat this “in and out” motion as you keep pressing your heels into the ball.

You should feel this in the back of your upper legs.

Breathe out as you extend your legs.

Guidelines:

Beginner: 12-15 reps/ 3 sets (30 sec rest)

Intermediate: 20 reps/ 4 sets (15 sec rest)

Advanced: Each exercise for 1 minute/ 3 sets (10 sec rest)

Marci Lall is a nationally recognized weight loss and body sculpting specialist, certified personal trainer (CPT) and the author of the internationally popular e-book – The Rebound Workout. Go to The Yo-Yo Diet Report to get your FREE copy of his special report: “How To Lose Weight and Permanently Keep It Off.”Article Source:http://www.articlesbase.com/health-articles/top-5-lower-body-exercises-for-women-900256.html

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