How To Do A Butt Workout
Having a lifted round butt with toned thighs is something that women yearn for as it makes them confident. A rounded butt will make one have that attractive physique which men want from women. One way in which you can work on your butt and the outer thighs is by doing the butt workout. You can use this exercise to melt the hips, butt, and thighs in one swoop. You can work with a Coquitlam fitness instructor to help you do the moves correctly and safely.
Some of the moves can be difficult to master and unless you have a helping hand of an experienced trainer, you might take too long to learn how to execute them properly. The following are the steps you need to do when executing the butt workout;
- Get to the floor on all your fours and lower the right hip toward floor in order to allow the hips, ankles, and knees to be stacked.
- Now, place your medicine ball or whatever you are using as substitute to the ball behind the left knee while squeezing your ball between your calf and thigh, and then lift the leg slightly.
- Then raise the bent left leg behind and ensure it goes as high as you can before you lower to the start point. You can do this about 10 to 15 reps and switch the sides and repeat the same. Start with 3 sets and progress to more sets in a workout.
In the exercise, you may use the exercise ball but if you do not have it, you can do with a tennis ball or even rolled towel. Exercising is about achieving results from a workout and you do not have to use expensive equipment. You can modify and use what is available locally as long as it is save to use when exercising. The rolled towel may be placed in crook of the knee and properly squeezed so that it does not drop. A personal trainer can tailor the exercises so that they suit your fitness goals.
What Are The Benefits Of Swimming Exercise
Swimming will strengthen your core muscles while ensuring that you work out different groups of muscles. Swimming exercises also reduce blood pressure, improve the strength of heart, and enhance aerobic capacity. They also rejuvenate the mind and keep the family entertained and moving. In order to get optimal results from your swimming workouts, consider hiring a Coquitlam fitness trainer. Here are good reasons why swimming should be incorporated in your workout routine;
- Cardio exercise: Swimming provides a cardio workout that has completely no impact on joints. With swimming being quite different from many other workouts you do in gym, at home, or on the road, it can work on those muscles that have been neglected. This slow impact exercise gives exercisers a break from overworked joints. It offers an ideal cross training workout that has an effect of reducing the calories.
- Abs exercise: Swimming strengthens your shoulders, legs, and arms as well as the glutes. Water provides a consistent resistance, which makes the entire body to be involved in workout. Your core will get an amazing toning without doing the setups and crunches.
- Makes the heart stronger: Swimming creates an ideal aerobic exercise, which makes the body learn how to break facing down in water. Since you are able to expand the depth and volume of breathes when swimming, you force the lungs and heart to be able to process oxygen much efficient. This makes the heart muscles to grow strong.
- Boosts your confidence: When you swim, you overcome the nerves, which are associated with potential risks. People are even afraid of getting in deep water and the moment you find comfort as you swim, you have overcome that fear.
Your fitness trainer can assist you develop the right workout that will get you optimal results in losing weight, strengthening muscles, toning the body, and increasing flexibility. Swimming as a calorie-torching workout will also help you shed the extra pounds. It will stretch and lengthen you body- things you really don’t get enough of when doing other forms of exercises. Whether a mom, an athlete, or a seasoned gym exerciser, you can take advantage of swimming exercises.
Know Your Workouts: Corkscrew Plank
It does not sound good to be exercising at home or in gym facilities and you are doing moves or exercises, which you cannot tell what they are. You do not want to be a fitness instructor but then it also makes you feel confident and enlightened when you know the different moves you do every day. You may ask your Coquitlam fitness coach what is corkscrew plank. As you continue doing workouts, a trainer will introduce new moves and styles.
You do not need to master all of these moves by their names. The most important thing is to know how to execute them. The corkscrew plank exercise targets the shoulders, chest, back, triceps, butt, and the abs. It is an exercise that will work on different muscle groups including the upper body and the core area.
A corkscrew plank is basically a twist of the famous classic plank and acts on the lower back and shapes the shoulders. In doing this exercise;
- You start on floor by getting into full plank position with the feet together and your hands directly placed under shoulders
- With the palms planted on ground, you rotate your torso so that it sits on the floor from the right hip then bent your right knee on the floor in your front.
- Press through the palms, lift your hip, and bent the right leg so that it is off the floor to return to the plank position. Not touching the right foot on floor, now bring the right leg slightly out so that it is to the side at hip level.
- Now return the right hip to floor and then repeat the move. You can do about 15 to 30 reps switching sides on each circuit.
And Voila! You are done with your corkscrew plank exercise. When you are lifting the back up into plank position, make sure you do not lift too high as you may not be able to feel it through abs or the core. If you find any difficulties, consult with your trainer, he or she will assist to do the moves correctly.
Swimming Exercise: Low In Impact But High In Results!
It is good news for swimmers and people who want to transform their bodies since swimming offers a super effective exercise that can bring amazing results. You can learn more on how to make the best of swimming exercise from a Coquitlam fitness trainer. Depending on your swimming level and the kind of results you want, you can have the exercises modified to suit your needs. Below are a few points to note about swimming exercise;
- One interesting thing is that hitting the waters has now topped the list of best-known workouts since it offers low impact exercises meaning it puts less stress on joints. It is also an ideal heart pumping exercise for your cardiovascular workout, which helps in lowering blood pressure and building endurance.
- You can reduce the bad cholesterol in body by doing swimming exercises. For instance, a woman weighing 155 pounds would be able burn close to 223 calories when she swims for about 30 minutes.
- The resistance provided by the water force to the body will make it harder to complete the movement, and it helps in toning of triceps, biceps, stomach, chest, and leg muscles.
- Swimming exercise is not about doing perfect strokes- not for the first time. Swimmers should focus on how to get into the water and move. In addition, not all swimming exercises are the same. The strokes you choose and the way you structure the workout can go a long way in making a difference.
- For beginners, they will most likely prefer the sidestrokes and backstrokes since they are not very difficult and they will not require one to breathe out underwater. But for the experienced people, they would choose freestyle and butterfly strokes.
Because the trickiest part when you are learning to swim is breathing, one should practice it in the shallow end. You can put your face underwater and then exhale through mouth and nose, and lift the face out of water and inhale before you go back to water. Practice this until you are comfortable. If you are not comfortable with breathing, then you may not execute your swimming strokes well.
Why Specializing Too Much On Workouts Can Influence Your Training Results
Having a too much-specialized training over diversified and rounded training could affect the kind of results you get from your workouts. If you find that you are lifting weights but it does not produce the results you want, you need to contact a Coquitlam fitness trainer to assist you revise the workout program. Doing a single joint exercise, set after set, will not produce desirable results.
For instance, if you do chest routines, which are heavy on flyes or cable crossovers rather than doing presses and leg exercises where the leg extensions are more pronounced than lunges and squats, you may not be getting optimal results. Nonetheless, this does not imply that you should not do isolation exercises.
You can have calf raises, dumbbell kickbacks, and concentration curls in your workout to have a finer physique, but these will not make the body shredded. It is important you consider doing multi-joint or compound movements since they provide you with exercises, which will build multiple muscle groups and keep the metabolism rate revived.
Today, you are seeing more people doing less deadlifts and step-ups in the gym facilities. It is also the same reason why you are seeing fewer people with significant leg development. Since the best result oriented exercises are also some of the difficult to execute, people tend to avoid them.
If you lift more weight, something that is difficult, you can be able to stimulate more muscles and result to a faster metabolic burn. With this, it means you will have more muscle building and less body fat. There is also a recent phenomenon where people are doing functional training.
Specialized training such as doing dumbbell presses with the back on exercise ball may not produce the same results as doing the dumbbell presses without the exercise ball. You will not go as heavy or make as many reps as you would if you did these presses on a stable surface such as a floor or a bench. This may reduce the fat burning effect in body.
It is important to define your primary goal in a workout regime. If you want to enhance the core strength, it does not hurt to use the exercise ball but if you are seeking for leaner muscles, you should look forward to hit big weights for big muscles.
Why Your Body is not Chiseled Despite Doing Workouts
You hit the gym every week with all cardios and weight lifting, and while you do not take that crappy diet, you are not getting ripped. You may wonder what the problem is. Try to contact a Coquitlam fitness trainer to evaluate your training and determine whether what you are doing is right, and if it is, whether you are doing it correct. These reasons could be the answers as to why you are not getting ripped;
- Have adapted too much specialized training that it is not giving you the results you want. If you are not getting results from your current lifting or other training program, you need to take a closer look at the workout. If you are doing single joint exercises or isolation exercises, you may need to review your workouts.
- Too much cardio in your workout may be another problem. There is a misconception that cardios will get you leaner and lifting weights will get you bigger, and as a result, if your primary goal is to be more defined, you might make cardio the only centerpiece in your work. This makes you forget other equally important exercises. A mix and match of exercises is needed to get a shredded body through weight loss and lean muscles.
- Inadequate weight lifting could also be another problem. There is a theory that cardio burns more fat compared to lifting. There is also the notion that lifting light weights with high reps makes you more ripped than doing lifting with heavier weights at lower reps. What exercisers need to understand is that high reps increase the muscular endurance but they may not necessarily burn the fat.
If you are training without seeing results, there may be an answer as to why you are going to the gym and you cannot see the six pack or striated muscles that you can show off. Your diet may not be related to this and genetics might not be blamed. It is most probably that what you are doing when you go to gym or train at home is what could be undermining your hard work and effort in fitness training.
Not Doing Enough Heavy Weight May Affect Your Workout Results
If you are doing fitness training, you need to understand how different exercises and workouts benefit the body. There are different workouts that you will need to adopt in your training but make sure they will give you the desired results. A Coquitlam fitness trainer can assist you to understand more on how you need to do your weight lifting. You may think that cardios will burn more fat than weight lifting, but this may not always be the case.
You may lift weights by doing high reps using small weights aiming to shred and rip the body instead of using heavier weight and doing less reps. When you do high reps, you are increasing the endurance of muscles and it may not even burn the fat. The best rep count that can add muscular size is within the range of 8 and 12 reps.
A true heavy weight lifting should be taken at lower reps about six or less, but you can also do up to 8 reps. This lower rep for heavy weight has some great results in boosting strength. It also keeps the testosterone levels at higher levels for an extended time period after you have worked out. This means that you will keep your metabolism high and be able to burn more fat even after the workout.
Weight training should be intended for strength building and not endurance. Low repetition sets are idea for offering fast twitch motor units as well as raising the level of testosterone in body. The motor units and the testosterones are very critical elements in achieving leaner physique.
While you should not only stick to six reps and less, there is need to have a rounded routine which encompasses of high, low, to moderate reps. This ensures that the body does not adapt to one load and keeps the muscles confused, which keeps them building.
If you are doing 8 to 10 rep sets, ensure they are done with challenging weight. If you are able to reach past 12 reps, you need to consider picking heavier sets of weights and aim at the 8-rep range. You should not be afraid to add more weight in your workout, as this will help in increasing testosterone levels, which can do wonders when it comes to attaining lean muscles.
How to Lunges Cardio and Strength Training
Lunges are among body weight exercises that strengthen the legs, stomach, and arms. Alongside pull-ups, pushups, and squats, the lunges can be used as strength and cardiovascular training. To tune your leg muscles, try doing some lunges. Lunges, when done properly can produce amazing results since they try to isolate each individual leg and help transform the body. You add some cardios and increase the intensity by doing some jump lunges. Learn how to do the lunges with help of a Coquitlam fitness trainer and get your hamstrings, quadriceps, hips, and buttocks into shape;
- When doing lunges, consider a hard but even surface and not an exercise mat. Stand straight with the legs at hip width apart, and then place the hands on hips. Flex the abdominal muscles inwards as well as upwards.
- Relax your chin downward and then remain standing up straight as the shoulders relax down farthest possible. Keep the spinal cord in good posture as you do your lunges.
- Now, step forward with right foot placed about 2 to 3 feet. Remember the tall you are, the bigger the step. While the body moves forward, ensure the back remains straight. Lift the left foot to allow the toe to be in contact with floor while the heel is raised.
- Bend your knees both at the same time ensuring that they stop at 90 degree while making sure the knee is not past the toe line. Remain at that position for about 5 seconds.
- Then push off the right heel to ensure it raises and return the right leg to the initial position. You can repeat this step with the left leg.
In order to get the best outcomes, do the lunges until you feel that the thigh muscles are fatigued and the heart rate has increased. You may want to increase the difficulty of the lunges by making use of some hand weights. As you get stronger, increase the amount of weight. In order to ensure you are doing the workout in correct form, you can do it next to a mirror.
3 Exercises a Fitness Trainer Would Recommend Every Woman
Women want to have good shape and keep the belly fat off the body. They also want to have toned buttocks and that straight posture. You may wonder which forms of exercise could help women achieve these goals. A Coquitlam fitness coach will recommend a number of exercises to help in losing weight, conditioning the body, and building that slim appearance with tight butts. Squats, one-arm dumbbell rows, and bicycle crunches are three exercises that will transform the women’s body and give them that great desired look.
- Squats: To engage more muscles in your body including the glutes, hamstrings, quads, outer thighs, and the core, you can use squats. While you may not need special equipment to do squats, you may want to make variations of the exercises to target more muscles by adding the dumbbells or using the stability ball to increase the challenge.
- One arm dumbbell row: The easier way to make you look leaner and longer is to enhance your posture. When the weight of breasts of women pull the shoulder forward, you are likely to witness rounded shoulders among the women. This gives a bad posture to women. Weak upper back muscles may also result to this rounded shoulder appearance. Strengthening the lats will give the back a V shape and improve posture. The one arm dumbbell rows are intended to help you improve the posture and strengthen the upper back muscles. These exercises can work on different muscles at once including the shoulders, biceps, traps, and rhomboids thus improving the overall upper body strength.
- Bicycle crunches: Crunches are good as they work on abdominal part but then you can make the exercises to be more effective by doing bicycle crunches. One of the most effective exercise that can work on the core is the bicycle crunch. It works on the oblique, abs, and the hip.
These exercises do not even require you to have some fancy equipment or attend gym classes. You can make them your fitness routine whether you train in the gym or at home. Let your personal trainer show you how to make these exercises fun while also delivering the fitness results you need.
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