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TRACYS Bikini ABS How to have a tiny waist and flat stomach MIAMI style

Hi, It's Tracy. So today I'm going to share you with as a part of our Miami Beach series some bikini ready standing abs. These are awesome workouts that you can do can do absolutely anywhere. They're really really effective. Make sure you keep your mind into it and your really focused and your squeezing those abs super tight. I hope that you like it and make sure to leave your comments below Alright, so lets get those abs beach ready. So I want you to start with your legs about hip width apart

just pull in your abdominals as tight as you can without changing anything and then release. Then pull in super duper tight, and release. So that's your sandwich press. You know that exercise and if you don't, you can check out this tutorial which will explain it in greater detail. Good and squeeze. Lets do two more. Pull in and last one, ok good, so bring your ribs side and side to side as your doing this your not

moving your hips at all, and side that's it keep going, side, and 7 and 8 Good, 9 and excellent. OK so bend your knees here and your hips are going to go side to side and side, that's it and side and side really pull in, keep this super tight and 6, good a few more and 7 and 8, good 9 and excellent, ok good so lets go back to the ribs, just ribs alone, you got it and 3 and 4

squeeze (counting) and 7, 8, 9, really work those sides keep the belly pulled in, now hips. Side to side (repeat) keep on going good, 2 more ok good, so now we're gonna go twisting just to one side center to the side

good, other side. Really squeeze those obliques ok good so now what your gonna do is rotate to the side, come forward here like a little crunch you should feel it thru here straight up, come forward and straight up, so my body is on this diagonal here good really squeeze, isolate this

so now make sure your feet are parallel, you're gonna do a leg lift as you do that crunch and good and crunch, let the leg go forward so we're still on that diagonal, don't get out of that okay with this leg lift, what it's going to do is tone in your back. The back of your waist so you have no extra stuff back there. Ok good, so now to the other side. Forward and forward and forward, you got it. keep pulling in here, really tight

The Key To A Wide And Powerful Looking Upper Body

What's up, guys. Sean Nalewanyj here atSeanNal BodyTransformationTruth . I've got a question on my Facebook pagehere that I wanted to answer. If you're not following me on Facebook by the way, thenyou can the link here or use the link in the description box, because I do post a lot ofdifferent tips and updates there. The question is from Jack and he asks, “How would yourank the main upper body muscles in terms of how much they contribute to a developedaestheticbigphysiqueé I was talking with a friend about this and we had different answersâ€�. NowI guess part of this comes down to a matter of perspective because everybody looks atphysiques differently and might tend to focus

on certain areas over others, just dependingon how they personally look at things, but I think it's safe to say that in generalmost lifters do have the wrong idea about what will actually cost their upper body tolook as wide and powerful as possible. If you take a look around in what the averageof person in the gym was doing then that's pretty obvious because they tend to focuson where, usually it's the chest and arms. These are usually considered to be the “showy�muscles and most lifters, at least novice lifters, are under the impression that theseare the most important upper body muscle to develop. Now ultimately you should be trainingevery muscle group with equal focus anyway,

but the reality is that the most importantones for looking as big and aesthetic as possible are not the chest and arms. Those muscle groupsare actually a lot smaller than most people think, they don't stand out as much as mostpeople think and what's actually most important on the upper body, at least in my opinion,is going to be adding size to your delts and adding size to your upper back, mainly yourtraps. Those are the muscle groups that are really going to give your upper body thatwide and powerful look. It doesn't matter how well develop your chest and arms are ifyou have small narrow shoulders and no traps then it's just not going to look that great.You're not going to have that really strong

look, whereas if you do have those round andwide looking shoulders and good upper back development then even if your chest and armsare weaker body parts, you're still going to look pretty impressive regardless. Again,obviously every muscle group is important and a big chest and big arms are impressivetoo, but if you're one of those guys who puts more emphasis on those areas in yourtraining and you might even be doing this without even really realizing it, it's justnot the way to go, because if you do that then you're diverting more effort onto musclegroups that aren't going to have as big of an impact on your overall physique as youmight think. If you really want to appear

bigger the key is in adding mass to this,sort of top area here, especially if you want to look big underneath regular clothes. Sohow do you build your delts and your upper back effectivelyé I've talked about thisquite a bit in the previous tutorials, the best way to directly train your traps is throughshrugging exercise and I just recently posted up a tutorial that shows you how to do shrugsin the most effective way, because most people actually don't do them correctly, so you'lldefinitely want to check that out if you haven't seen it because there are some really importanttips there. The link to that tutorial is here and I'll also put it in the descriptionbow below. Shrugs will target more toward

the upper trap area and the middle and lowerfibers, those will get hit during your compound pulling exercises for backs, so rows, pullups,pulldowns and keep in my mind that if you're doing deadlifts or even rack pulls in yourroutine then those will hit the whole upper back area as well. And then when it comesdown to delts there are three separate heads of course, the anterior head which is thefront, the lateral head which is inside and then the posterior head which is the rear.The front delts are hit really hard during all of your compound pressing exercises, sothere's really no need to directly isolate them with things like front raises, that'sgenerally a waste of time, and on top of that

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