Cardio Exercises

This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).

Brace yourself between the backrests of the two sturdy table, bend your elbows, move your shoulders down, and lift your head. Keep abs tight, take a breath and pull your knees toward your chest. 3 sets of 15 reps is the frequency recommended in a day.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Lie on your back with your left / right leg extended and your opposite knee bent.

The hip lift, sometimes also referred to as the bridge exercise, is also done while lying on the floor on your back, with your feet flat and knees bent. This exercise is the next step up from the pelvic tilt. It starts in a similar manner; you draw your navel to your spine and engage your glutes. Instead of staying on the floor, you raise your hips and back until your body forms a straight line from your knees to your shoulders. Hold the contraction for up to five seconds, and then lower back down to the starting point. Repeat this motion 10 times, up to three times a day. (See References 3, p. 65)

This is an exceptional abdomen workout that won’t cause too much stress on your back. Start by lying face-down on the floor. Bring your elbows beneath your body, and hold yourself up on the floor. Note: the point of this exercise is to hold your body in a straight, rigid way. Don’t arch or bend your back---if your back is bent at all, your core won’t get the same workout.

3. When lowering your body, make sure that your hips are moved back and knees are slightly bent.

While keeping your heel at your buttocks, gently arch your back so your head, shoulders, and hips line up.

Another good exercise to do is the lower leg lift crunches. This is done by lying flat on the ground with your back. Fold your hands and keep them behind your head. Join both your legs together and lift them up to ninety degrees without bending your knees. You will feel the pressure in your thighs your butt and your lower abdomen. Continue this exercise in sets for five with ten repetitions in each set for

Stretch one leg back into a long lunge. Place your hands shoulder-width apart on either side of your front foot. At this point, only the ball of your back foot is on the ground. Your heel should be extended back. The knee of your front leg must be

Maintain the position for about three seconds then repeats the exercise using your left leg. iii. Basic Squats:According to medical research Basic Squats do high magic to your butts.whenn standing to allow your hip with to remain apart and your back should maintain a straight position. Keenly keep a 90-degree squaring angle with your back straight.repeat each of the set for about 15 repetitions.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

To start, you have to be standing in front of a mirror with your feet shoulder width apart. Have your elbow at 90 degree angles and your palms facing each other. Put your right hand at your eyes in the front of you, and your left hand at your butt. When you say “GO” as fast as you can bring your knees half way up, stay in place, while doing this make sure that your knees point straight ahead, and that your heels do not tough the ground. Your hands should just graze your pockets. You should count how many times your right foot hits the floor. Perform this five times for twenty seconds with a one minute break in between. The equipment needed to complete this exercise is a mirror and a stop watch.

This is a basic technique that you will incorporate into your lower ab workout routine, and is great for getting the body warmed up for squats and deadlifts as well. Lie on your back and have your entire body fully extended including your arms extended past your head. For execution you curl your body upwards while pointing your fingers towards touching the tips of your toes. You might not be able to touch your toes at first, but after performing this exercise enough you will!

Do this for a total of 5 sets at this weight, stretching and resting between each set as prescribed. Do this number of sets and reps for 3 weeks and then change it to 5 sets of 3 reps at approximately 85 percent of your 1 rep max for 2 weeks. Everything else remains the same. After 2 weeks, do 3 sets of 1 rep at 90 percent for 1 week and 3 sets of 1 rep at 95 percent for 1 week. If you are feeling good and have spotters, you can try for a Personal Record, but be careful!The squat is not only beneficial for Powerlifting, but for bodybuilding as well.