Wednesday, 3 December 2014

CWP Fitness: Perfect body for the Season; Get a Flat tummy and Bigger butt in 1 week!



Yes! It is very possible to get a flat tummy and bigger butt in just 1 week. So, are you ready??? Its the festive season, a season of many celebrations, a season where a lot of people travel either to their home town or abroad, a season of so many re-union; meeting old friends and families....I can feel the excitement already.

Now, I'm pretty sure you will love it when you old friends/families see you and all they can do is STARE. You can only make that happen if you work on that body, so dearies, I want to share 5 simple workout that can give your a toned abs and bigger butts in one week.

Here goes....

1.  CRUNCH 

Do This

Lie on your back on the floor. Using a mat or carpeted surface is more comfortable, but make sure it doesn't have too much cushioning. Bend your knees. Your feet should be flat on the floor. Place you hand behind your neck or head. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop tight abs any quicker. When your shoulders are off the ground, pause and hold that position for a full second. Exhale and contract your abs as you go up. Ease back down slowly as you inhale. Don't just "plop" back down. Your control on the way down works your ab muscles as well. Repeat this action up to 30times for starters.

2. PLANK 

Do This

Lie down on your tummy and then go into a pushup position, lift the knees off the floor. Next, place your elbows on the floor. Make sure your legs are still in the push-up position. Aim to hold the post for 30 seconds, or however long you want to.

3. SQUAT

 

Do This

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position (refer to the pic above). For starters, do this 50 times.

4. BICYCLE CRUNCH 



Do This

Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides. Place your hands behind your head. You can interlock your fingers if you desire. Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle. Now touch your left elbow to your right knee. At the same time, straighten your left leg, keeping it off of the floor. Don't forget to tighten those abs. Repeat this up to 30times. 

5. LUNGE

Dumbbell Reverse Lunges - Women's Health & Fitness Do This

1.    Grab a pair of dumbbells and hold them at your sides (optional)
2.    Stand straight with your feet hip-width apart.
3.    Brace your core.
4.    Step backward with your right leg and slowly lower your body until your front knee is bent at 

       least 90 degrees.
5.    Your rear knee should nearly touch the floor, stay in that position for at least 20 secs.
6.    Push yourself back up and repeat for the recommended number of repetitions.
7.    Repeat steps with your left leg, for starters, repeat 10 times on each side.


Do these workout routine for a stretch of 1 week and see the magic it will do to your body, also do not forget to STRETCH before you start any workout  routine. 

I will love to know how helpful this post is to you, do share with us. *hugs* 

9 comments:

  1. I need more of dis exercises. Thanks dear.

    ReplyDelete
  2. It's going to be helpful i know..thanks pat.

    ReplyDelete
  3. My wrist hurt,what can I use

    ReplyDelete
    Replies
    1. Lol...Bolaji, you do not need to use anything, just be consistent and with time you will feel less pain. Thanks.

      Delete
    2. Can't wait to c d result

      Delete

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