Aa
need exercises....
Okay, I have love handles and a flat butt, what exercise do I need to do to Lose my love handles by yet form. Butt??? Anybody have any tips for me. Thanks
Well the best advice that I could give you is that there is NOT a perfect program for what you are asking about the troubled areas like the abs.
When you are dealing with you abs, cardio will help some but nutrition will be 80% of your battle. I wouldn't recommend using weight training in that area because you will be pushing out the fat in your stomach area by strengthing that area. If your body fat is at 1-10% then yes, use weight in that area.
I would recommend doing a full body weight training at lease 3 to 4 days a week with cardiovascular training at the beginning or end to maximize your training. The reason that I say that is because wieght training will have a lasting calorie burn 36-42 HOURS while cardio just 2 hours. This is why you must use weights.
Now your backside, different story. I would recommend that you would start with lighter sets until your body gets accustom. Dead lifts,straight leg dead lifts, sumo deadlifts, walking lunges, Romanian deadlifts, and calf raises. Like I send before, USE all full body workout. You don't want to be that last with the awesome body and flat stomach and then you have lunch lady arms.
When you are dealing with you abs, cardio will help some but nutrition will be 80% of your battle. I wouldn't recommend using weight training in that area because you will be pushing out the fat in your stomach area by strengthing that area. If your body fat is at 1-10% then yes, use weight in that area.
I would recommend doing a full body weight training at lease 3 to 4 days a week with cardiovascular training at the beginning or end to maximize your training. The reason that I say that is because wieght training will have a lasting calorie burn 36-42 HOURS while cardio just 2 hours. This is why you must use weights.
Now your backside, different story. I would recommend that you would start with lighter sets until your body gets accustom. Dead lifts,straight leg dead lifts, sumo deadlifts, walking lunges, Romanian deadlifts, and calf raises. Like I send before, USE all full body workout. You don't want to be that last with the awesome body and flat stomach and then you have lunch lady arms.
For love handles i found this workout very effective.
25 crunches
30sec plank
10 side lunges
25 sit ups
X3
25 crunches
30sec plank
10 side lunges
25 sit ups
X3
Squats for butt exercise and H.I.I.T. cardio and diet for the handles.
Squats for the butt and for the love handles do side plank holds and anything that works out your obliques
SQUATS! SQUATS! SQUATS! I swear by them! They are great at getting your but into shape and will help with the love handles
Aerobic activity causes the body to burn fat reserves, resulting in side fat loss. For the quickest result, select activities with the highest calorie burning potential. For example, high-impact aerobics burns 511 calories an hour for a 160-lb. person and jumping rope burns 730 calories an hour, according to MayoClinic.com. Tae Kwon Do burns 730 calories an hour and swimming laps burns 511 calories an hour.
Using an exercise ball makes strength training more difficult. Your body has to balance while completing the movement. Sit on the ball with your feet flat on the floor. Slowly crunch to your left side 10 to 15 times. Repeat the motion on the right side. Work up to two to three sets of this movement. Aim to tone the abs at least two times a week. Leave a day in between muscles strengthening sessions to allow abdominal muscles to rest.
The pelvic tilt is another exercise that strengthens the love handle area. Lie flat on the floor with your knees bent a little. Slowly lift your buttocks towards the ceiling, contracting the abdominal muscles. Hold the movement for 10 seconds and repeat. Work up to completing 10 to 15 repetitions of this movement, which is called a set. Complete two to three sets, twice weekly.
The plank is an exercise that strengthens the love handle area and the entire midsection area. Lie face down on your exercise mat. Lift the front of your body up slightly on the forearms. If you are just starting out, lift the lower body upward using the knees. Your body should be a straight line between your shoulders and knees. As you get stronger, instead of lifting with your knees, you can lift with your feet. Hold the position for about 60 seconds. Tighten your core the entire time. Work up to completing this movement two to three times during your workout session.
If need be google these exercises to see how they are done! Get the OK from your doctor first!!
As for the BUTT,
The best exercise for strengthening, toning and shaping your buttocks is the following. Perform this exercise using your body weight, a pair of dumbbells or a barbell. Stand with your feet about shoulder-width apart with a barbell resting across the back of your neck supported by your shoulders. Hold the barbell with your hands a little more than shoulder-width apart. If you’re using a pair of dumbbells, hold them in your hands by your sides. Bend both knees at the same time while keeping your back straight and your upper body balanced over your hips. Continue bending your knees until your thighs are nearly parallel to the ground. Hold this position for a second, then use the muscles of your back, legs and buttocks to return to the starting position. Repeat until exhaustion.
Next is the lunge among its five absolute best butt-building exercises. Stand with your feet about shoulder-width apart and your hands resting by your sides. Keep your shoulders positioned directly over your hips and step back with your left leg in an exaggerated step that is about double an average walking step. Bend both of your knees until your front thigh is about parallel to the floor and your back knee is almost touching the floor. Return to the standing position and repeat until you’ve performed an equal number of repetitions with both legs. You also can perform this exercise with a forward stepping motion.
Next is the Glute Kickback this exercise, It's one of the top exercises for building muscles in your buttocks. Start in a crawling position with your body supported by your hands and knees. Keep your head looking forward throughout this exercise. Lift your right leg back and upward while keeping your knee bent at a 90-degree angle, keeping your elevated foot higher than your head when performing this exercise. This motion should end in a position with the sole of your lifted foot pointing toward the ceiling. Hold this position for about two seconds, then return to the starting position. Repeat using both legs until exhaustion.
The last is the Single-Leg Deadlift,
Stand with your feet about shoulder-width apart and your hands resting in front of your thighs. Lift your left leg and support your body weight on your right leg. Lower your upper body by bending over while supporting your body on your right leg. Continue bending forward on one leg until you can touch the ground with your fingertips. Your right leg should swing behind your body to act as a counterbalance to your torso bending forward. Return to the starting position using a slow and controlled motion and repeat for an equal number of repetitions with each leg.
If you google these exercises you should be able to see how they are performed.
Using an exercise ball makes strength training more difficult. Your body has to balance while completing the movement. Sit on the ball with your feet flat on the floor. Slowly crunch to your left side 10 to 15 times. Repeat the motion on the right side. Work up to two to three sets of this movement. Aim to tone the abs at least two times a week. Leave a day in between muscles strengthening sessions to allow abdominal muscles to rest.
The pelvic tilt is another exercise that strengthens the love handle area. Lie flat on the floor with your knees bent a little. Slowly lift your buttocks towards the ceiling, contracting the abdominal muscles. Hold the movement for 10 seconds and repeat. Work up to completing 10 to 15 repetitions of this movement, which is called a set. Complete two to three sets, twice weekly.
The plank is an exercise that strengthens the love handle area and the entire midsection area. Lie face down on your exercise mat. Lift the front of your body up slightly on the forearms. If you are just starting out, lift the lower body upward using the knees. Your body should be a straight line between your shoulders and knees. As you get stronger, instead of lifting with your knees, you can lift with your feet. Hold the position for about 60 seconds. Tighten your core the entire time. Work up to completing this movement two to three times during your workout session.
If need be google these exercises to see how they are done! Get the OK from your doctor first!!
As for the BUTT,
The best exercise for strengthening, toning and shaping your buttocks is the following. Perform this exercise using your body weight, a pair of dumbbells or a barbell. Stand with your feet about shoulder-width apart with a barbell resting across the back of your neck supported by your shoulders. Hold the barbell with your hands a little more than shoulder-width apart. If you’re using a pair of dumbbells, hold them in your hands by your sides. Bend both knees at the same time while keeping your back straight and your upper body balanced over your hips. Continue bending your knees until your thighs are nearly parallel to the ground. Hold this position for a second, then use the muscles of your back, legs and buttocks to return to the starting position. Repeat until exhaustion.
Next is the lunge among its five absolute best butt-building exercises. Stand with your feet about shoulder-width apart and your hands resting by your sides. Keep your shoulders positioned directly over your hips and step back with your left leg in an exaggerated step that is about double an average walking step. Bend both of your knees until your front thigh is about parallel to the floor and your back knee is almost touching the floor. Return to the standing position and repeat until you’ve performed an equal number of repetitions with both legs. You also can perform this exercise with a forward stepping motion.
Next is the Glute Kickback this exercise, It's one of the top exercises for building muscles in your buttocks. Start in a crawling position with your body supported by your hands and knees. Keep your head looking forward throughout this exercise. Lift your right leg back and upward while keeping your knee bent at a 90-degree angle, keeping your elevated foot higher than your head when performing this exercise. This motion should end in a position with the sole of your lifted foot pointing toward the ceiling. Hold this position for about two seconds, then return to the starting position. Repeat using both legs until exhaustion.
The last is the Single-Leg Deadlift,
Stand with your feet about shoulder-width apart and your hands resting in front of your thighs. Lift your left leg and support your body weight on your right leg. Lower your upper body by bending over while supporting your body on your right leg. Continue bending forward on one leg until you can touch the ground with your fingertips. Your right leg should swing behind your body to act as a counterbalance to your torso bending forward. Return to the starting position using a slow and controlled motion and repeat for an equal number of repetitions with each leg.
If you google these exercises you should be able to see how they are performed.
squats with weights help for the butt area butiI don't know what works for the love handles, after I lose a certain amount of weight I will definitely do the squats.
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