A toned stomach and butt is a common fitness goal for many. Not only does this contribute to a well-toned appearance, but it is also a sign of a strong core and lower body - important for overall health and performance. Here are the top 10 exercises to incorporate into your workout routine to achieve targeted results.
-
Planks
The plank exercise is a classic core stabilizer that works the entire abdominal area. Support your body on your forearms and toes in a straight line from head to heels. Keep your abdominal muscles tense and hold the exercise for 30 seconds to a minute.
-
Squats
Squats are the quintessential glute-training exercise. Stand with your feet shoulder-width apart, bend your knees and lower your body as if you were sitting down in a chair, then return to standing. Make sure your knees do not go past your toes to maintain proper form.
-
Bicycle Crunches
These crunches are great for working the obliques and deep abdominal muscles. Lie on your back, clasp your hands behind your head, and alternately touch your elbow to the opposite knee to mimic a bicycle motion.
-
Lungs
Lunges work the glutes and thigh muscles. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Make sure your front knee is directly over your ankle. Push yourself back up and repeat on the other side.
-
Russian Twist
Sitting on the floor, lean back slightly and twist your upper body from side to side. To increase the intensity, hold a medicine ball or dumbbell. This exercise trains the rotation muscles of the abdomen.
-
Pelvic lift
Lie on your back with your knees bent and your feet flat on the floor. Raise your hips toward the ceiling while squeezing your glutes. This movement is great for your butt and lower back.
-
Lift a leg
Leg raises are great for the lower abdominal muscles. Lie on your back with your legs straight and raise your legs to a 90-degree angle, then slowly lower them without touching the floor. Repeat the exercise several times.
-
Deadlift
This powerful exercise strengthens the entire glutes. With your feet hip-width apart, bend at the hips and lift a barbell or weighted dumbbells, keeping your back straight and your core engaged.
-
climber
Start in the plank position and quickly pull one knee at a time to your chest, alternating legs. This cardio move also works your core and lower body.
-
Step Ups
On a bench or sturdy platform, step up with one foot, then the other, and walk back down. This exercise mimics climbing stairs and is extremely effective for toning the butt and legs.
By incorporating these exercises into your workout routine, you can significantly improve the tone and firmness of your abs and buttocks. Always start with a proper warm-up and seek advice from a fitness professional to ensure you are performing each exercise with the correct form. Remember, consistency is key and if you are committed, you will see and feel the difference.
