Slim tight abs and body fat

Everyone needs a fat free sexy slim and tight abs. But to get rid of fat from tummy is not easy. It needs more then just ab exercise. To gerdt strong abs and tight tummy you need to get good lifestyle, good diet and yes lots of hard work (I mean ab exercise).






To understand abs, you need to understand abs anatomy well.
There are three main muscle groups in abs:
Rectus Abdominals
Internal & External obliques
Transverse abdominis

To get defines well toned abs with 6 pack, 4 pack or 8 pack you need to get rid of your fat. To get well toned, it is very important to reduce fat percentage. Tummy fat is very loyal to body, lol, really it leaves body after almost all body parts get fat free. You will not see a chubby guy with 6 pack abs. That's why it is more tough to get abs.

Generally body fat range to get your abs started defined you need 10% fat percentage for men and 14% for women. If you can make it little lower then it will start getting 6 Packs. 6 Packs getting started at about 6% for men and 11% for women.

Proper form in Abs workout:


Do Not bend joints vigorously: Do not do any exercise vigoursly. If you straightening legs or arms do do it till the joint gets locked. Try to move smoothly with joints.

Joints alignment: Keep your joints in good alignments. Go smoothly for the positions you find awakward.

Support your Spine: While doing abs workout its very important to take care of your spine. Avoid jerk in spine and excessive shocks.

Keep Breathing: Always maintain your normal breathing while exercise. Exercises makes blood pressure high, so with that if breathing momentum breaks it can be harmful.

Brazilian Butt workout

Whats similar in Jenifer Lopez, Kim Kardasian, Jessica Beil, Shakira, Beyonce, Sofia Vergara?
Yes, perfectly shaped butt.

Butt is just a muscle group that can be toned and made fit with exercise. To made your butt firm, in shape and in tone manner. Make sure to do this set of exercise for 3 times weeks in addition with cardio exercise.
Do this first set for 3 times a week and set 2 about 1-2 times a week.

Brazilian Butt Workout Part 1:
1) Kneeling Glute lift with pulses
2) Single leg bridge
3) Resistance band crab walk
4) Squat with kickback
5) Standing side kicks
6) Explosive lunges

Brazilian Butt Workout Part 2:
1) Ball Bridge
2) Stability Ball Glute lift
3) Bench side step up with side leg raise
4) Stability ball side leg lift with rotations
5) Dumbbell Sumo Squats
6) Elastic band bridge

Run Properly

Generally, when it comes to running, people think about just legs. While the truth is running is the best exercise and it involves almost all body parts from head to toe. people forgot to take care their upper body and torso and somehow hurt themselves or they didn't get full advantage from exercise.

Running is the best workout and it gives great fat burning session. Running should be efficient and one should run with their full efficiency but injury free. 

Here are some tips how to run properly.
Head: Its very important to keep your head straight and in proper alignment while running. Do not look downwards. Keep your head straight and look straight. Relax yourself.
Shoulders: Keep your shoulders relax and lose. Keep it square. Do not slouch.
Torso:  Torso must be in correct position with hands and shoulder. Torso should be straight and in upright position. Do not lean forward or lean back while running. Leaning forward or back causes extra stress in your spine.
Feet: Your Feet should hit ground properly in relax manner. Your feet should be springy and relax.