Tag Archives: planks

Best Exercises for Butts

We have written a lot about how to work your abs, biceps and even back and whip them into shape in our various articles on Fitho’s exercise routine. Its time we gave the “butt” the importance it deserves. A good butt doesnt only look good on women but men need it as much to complete the look. You can work your butt according to your body shape, meaning whether you are a pear shape or straight shape this routine will even out your minus points and highlight your plus points.

The idea is to target the relevant muscles directly to first lose the fat  and then tone up. These set of exercises can be done any where at anytime without any equipment. 15 minutes a day for 5 days a week and you should see results in just two weeks.

Squats: One of the best exercise which will not only train your butts but your hips and thighs. They also help build body strength. Stand with feet apart and bend your knees while going down. Keep your butt out and torso straight. Do 10-12 reps and 2-3 sets in a day. You can do it in the morning before leaving for office or in the evenings. This exercise will tone your butt quickly.

Lunges: Another highly effective butt exercise which works the hamstrings, quadriceps and calves. It is easy to perform and its intensity can be varied by holding weights in the hand. To perform this exercise stand straight. Take one step forward and bend the front knee along with the back knee.  Keep the front leg put and move your back leg up and down. You could do lunges while walking, doing alternate legs in the same exercise.

Step-ups: You could do this exercise on any platform that is not very high. On stairs on a step box. Like we climb steps put your feet on the platform and pull your body help pushing the heels. Do as many reps you can though 30-40 would be sufficient for the day.

Hips Raise: Lie down on a floor and keep the knees bent while keeping your back touching the floor. Slowly raise your from your butts and hold it for a few second. Get down to normal and repeat 10-15 times. You could not let the body touch the ground holding it in the air. Count it as one everytime you near the ground. Keep your glutes squeezed while doing the exercise.

Planks: This is a great core exercise as it works your abs, obliques, legs and your butts. Lie down on the ground on your stomach. Place your forearms on the ground and lift your body with it keeping toes on the ground and keeping the body straight. They help build strength and stamina.

Include these exercises in your schedule and see the difference. Do the exercises in the correct posture. Stay tunned if you want to increase the intensity and graduate to the next level of fitness.

 

— this article is written by a dietitian @ FitHo
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Core Exercises

Core(Cr/freedigital)

Core is the centre of the body where the wondered six pack abs lies hidden beneath the fat. The abs, hips and lower back together are known as core.  Strong core is essential to do strength training, lift heavy weights, do any moving work faster and easily. Core brings a balance in the body and stabalizing it while aligning it as well for greater work efficiency. Therefore it becomes important to give priority to strengthening your core before you move on to any other fitness training. Most of the times we neglect exercising our core maybe thats also another reason behind increasing number of back pains amongst young people.

Strengthening the core improves the strength and athletic ability and reduces injury on lower back and midsection. Core comprises of pelvic, rectus abdomins(Abs), tranverse abdominis, internal and extarnal obliques and multifidus which is the deep muscles of the back. You must have seen people do crunches to build their abs but that is a half-hearted effort towards getting it right. You want a stronger and more defined core you need to work the whole section.

Here are some exercise to strengthen your core including your six pack abs (more…)

— this article is written by a dietitian @ FitHo

How to Get a Six Pack

Reveal your six packs with the right combination of diet and exercise. Everyone is born with abs but over a period of time they get covered by the layer of fat on our belly. Only exercising your abs will  make your stomach grow bigger and thicker. The secret to well defined abs is bringing down the body fat to 7-8 % and they will start showing itself. The fat percentage can be lowered by simply eating and exercising right.

Here are a very simple tips to get better abs:

1.Increase your water intake, drink cold water to rev up the metabolism.

2.Do high intensity interval cardio twice a week for fat loss and strength training to build muscles on your body. When there is more muscle then the body’s metabolism automatically increases even when the body is
not exercising.

3.Drink green tea as it is a natural metabolism booster and helps in fat loss.

4.Watch what you eat to cut down on the extra calorie intake. Avoid foods with fat, sugar and oil.

5.Don’t skip breakfast and eat lighter dinners. Keep some time between dinner and sleep. Read here for healthy breakfast ideas.

6.Work out the abs indirectly with exercises like planks, push ups, pull ups, legs ups etc. Working out the abs directly thickens your stomach taking you away from your abs and v shape.

7.Eat less sugar as insulin levels decrease the level of fat burn. Eat fish, fish oil tablets to drop the insulin level and increase fat burn.

Get started with your 6 pack abs resolution and achieve it this summers to enjoy your perfect body. Keep yourself motivated and every pound of fat loss will successfully reveal the  abs.

— this article is written by a dietitian @ FitHo

Abs – Best Exercises to Get Them!

We all have abs hidden under layers of fat. Well defined abs are a lot of hard work that require burning away all the fat on it with the help of a strict diet and exercise. . If abs is what you are looking to work on then check out this list of exercises below for some sculpted abs:

Watch the video’s below and learn to perform the Exercises for Abs:

Crunches: The crunches help build strong mid core and is a great exercise for abs.

Ab jack knife:It helps builds the core and helps tone the back muscles along with legs.

Wood Chop: The woodchop exercise  provides an effective workout for the entire body. Thearms, back and shoulders also receive workout throughout the process. The legs and core muscles develop giving you good tight abs.

Frog Sit Ups: It helps develop abs and core giving great strength and resistibilty to the
abs.

Plank: It is a good ab builder and helps strengthen arm muscles too.

These are a few exercises for building stiff and strong abs. For more abs see here.

— this article is written by a dietitian @ FitHo