The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (30 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
BURPEES
The Payoff:
Burpees basically combine a squat, a push-up, and a vertical leap, and therefore strengthen most muscles of the body, build endurance, and improve sports performance.
Where It Burns:
Everywhere!
Blunders to Avoid:
Don’t land on the balls of your feet, or you’ll fatigue your calves and legs during the jump portion. It puts a lot of pressure on the knees. Always land on your heels. You can step down and up if you have knee issues.
Tip:
Keep your tummy tight during burpees in order to prevent stress on your spinal column. Also, don’t forget to clap. Not only does this keep you engaged in the exercise, it adds an element of fun to the move.
VARIATIONS OF THE BURPEES
CRUNCHES
The Payoff:
Tight, flat abs, and a strong core for everyday activities.
Where It Burns:
Abs and core.
Blunders to Avoid:
Never use your neck and shoulders to crunch yourself upward. This is painful and not beneficial to the right muscles. When doing crunches, use the strength of your ab muscles to pull your torso up into the crunch position.
Tip:
When performing this exercise, keep your lower back pressed down into the floor or exercise mat.
SIT-UPS
The Payoff:
The sit-up, when done correctly, tightens and develops the abs. This results in a flatter stomach and the rows of defined abdominal muscles affectionately nicknamed the six-pack.
Where It Burns:
Abs and core.
Blunders to Avoid:
Do not perform sit-ups with your legs straight. Unless your knees are flexed, too much pressure is placed on the base of your spine.
Tip:
The more slowly you perform this exercise, the harder you work your ab muscles and the stronger they’ll get. If you go fast for more of a cardio burn, make sure you are sitting all the way up.
V-UPS
The Payoff:
This exercise firms up abdominal muscles that underlie belly fat and wakes up sluggish circulation so fat burning can proceed. Strong ab muscles burn more calories even at rest and can therefore help prevent your belly bulge from returning.
Where It Burns:
V-ups primarily target the abs and give you that attractive six-pack. You’ll also feel this move in your middle and upper back, as well as in your thighs and hamstrings.
Blunders to Avoid:
Don’t just do crunches or sit-ups! V-ups offer another way to train your abs and core. Muscles respond to variation; add V-ups to your repertoire. The key is to fully engage your abs and upper back muscles for stability rather than using momentum to propel you through the exercise.
Tip:
At the start of this exercise, tighten your stomach muscles, drawing your navel toward your spine. This will stabilize your hips and lower back and strengthen your deepest abdominal muscles.
SINGLE-LEG TOE TOUCHES
The Payoff:
This exercise is similar to the V-up and is a great tightener for the upper and lower abdominals.
Where It Burns:
Abs and core. You’ll also feel it in your back, but in a good way.
Blunders to Avoid:
Don’t tug on your head while doing abdominal exercises or else you’ll place unnecessary stress on your neck. This common mistake takes away from the ab-strengthening power of ab work.
Tip:
For best results, focus on working your abdominal muscles instead of using your hips to lift your legs up. Keep your back straight as you lower your back and legs toward the ground.
THE BICYCLE
The Payoff:
In a study conducted to identify the most effective belly-flattening exercises, researchers at San Diego State University found that one of the best exercises was this bicycle move. So it’s a must for your abs!
Where It Burns:
Abs and core.
Blunders to Avoid:
You may feel tempted to round your spine and pull on your neck. Doing so takes too much tension off the ab muscles you’re trying to work.
Tip:
Mentally focus on the muscles you’re working during any exercise (abs or otherwise) actually does make a difference in how well you execute the move—and the results you get. Try this on every exercise, and you’ll definitely notice a difference.
MOUNTAIN CLIMBERS
The Payoff:
This is a great exercise for your core (especially your abs), arms, and legs, and provides a true whole body workout. Plus, this exercise is time-efficient, meaning that it works more muscles in less time. When you do them with all-out effort, mountain climbers are terrific fat burners.
