How to keep your Abs and Glutes in Shape

It is always essential to keep your body toned and fit. Especially it is true when you eat a lot and tend to have a fluctuating rate of weight gain or weight loss. Some people do rigorous exercise keeping their body in shape and keeping their diet tight on schedule so that they do not get a disheveled body posture or body shape. Rigorous exercise might be one solution but what of those who can’t find time out of their busy schedule to exercise and keep their body in shape?thigh_workout

Most of us complain that finding time and going to the gym after a hard thrashing load of work is extremely difficult and almost close to being impossible. Well here are some simple and quick routine crunches that you can follow to keep your trouble spots especially the abs and glutes in shape:

If you are always worried about your tummy bloating up, do not worry at all. This thirty minute exercise combined with cardio every can help you keep your tummy in and bring out those beautiful Abs. The exercise basically helps build up muscle internally. If you’re a beginner you can always start with ten minute brisk walks working your way up to the thirty minute exercise. This exercise can enhance your waistline and you don’t need some extra work up to make those lines prominent.

Bicycle Crunch:

Lie down on your backside, bend your knees, and lift your legs until your knees are over your hips and your calves are parallel to the ground, and feet are in the air.

Hold your head in your hands and tighten your abs as you lift your head and shoulders above the floor. Inhale while you do this.

Breathe out and coil your left shoulder toward your right knee while straightening your left leg.

Breathe in and come back to the initial position, keeping your head and shoulders high off the ground.

Do this some 20 times and then repeat on the other side.

The next exercise is best for glutes which is that large muscle on your butts. This exercise basically tones up your buttocks. Also this routine will not only tone your hips but also shall help you maintain your posture and balance in your body as well. This routine will make you feel stronger and much more confident as it will build up your body shape immensely.

Squat:

Stand at front of a chair anywhere, looking away from the chair. Your feet should be parallel and hip-width apart. Now bow down slightly forward from the waist.

Maintaining a straight posture and keeping your spine straight, breathe in and lower your body in the direction of the chair as if you were going to sit down.

Tap the edge of the chair with your glutes (making sure that you do not sit down), keeping your knees over your ankles.

Breathe out, clutch your glutes, and return to the initial position.

Repeat 10 to 12 times.

Source: Fashioncentral.pk