Exercises To Tone Back And Waist

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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 Lower Back Fat Love Handle Myth BUSTED

What's up, guysé Jeff Cavaliere, AthleanX . Today we're going to bust the low back fatmyth. You see, the low back fat is really the love handles, the area that you can grabthat sort of works its way around to the back side here, is a common problem for guys especially. For men it is really the first place for bodyfat to come on your body and the last place to lose it. Even being at a low body fat leveland anybody out there that's watching can still have a good amount of fat right hereon the backside here of the lower back – last place to come off.

If you were going to attack the problem thoughwith exercises like a hyper extension – you see people do these all the time – is thatgoing to help you in the long termé I'm going to tell you; no it's not. The main thing youhave to do is continue to work on your nutrition and your diet. Diet and nutrition is the only way you'reever going to rid yourself of love handles. You can do as many crunches, or as many sidebands, or as many whatever you want to do – don't do side bends – to try to getrid of that fat and it isn't coming off unless you learn how to do three, four, or five setsof keeping your mouth shut when you're around

bad foods. That's the first thing you'd better prioritize.However, there is some real value in strengthening your lower back and learning to get a strongerlow back. One of the best ways to do this is by deadlifting. See, we're big advocates here, not just becausewe train athletes, but because we know how functionally strong you can become by learninghow to dead lift and hip hinging and learning and developing proper strength in your lowerback. Your low back, as you can see here, can becomeextremely active by just doing the dead lift

itself and increasing your strength on a liftand by virtue of the fact that this is a heavy compound movement you're metabolically callingon many more muscles to participate in this exercise and therefore having a bigger bangfor your buck at the end of the day when it comes to what exercises you're performing. So whether you could do a hyper extensionhere, or do some deadlifts and start increasing the weight you're lifting on this exercise,you're much better off going for the deadlift. Over time that's going to help you to startburning more calories even at rest so you can now start to get leaner in combinationwith that diet.

Now, we'll leave you with one other pointhere. Some people who want to create an illusion of a change in their physique can actuallydo it with other muscle groups; not the low back. That area is usually entrenched in alot of tissue that makes it very difficult to create an illusion. If you wanted to create the illusion of widershoulders you can work on your side lateral raises and build up your deltoids and do it– you don't carry much fat in the delts. You hardly ever carry much fat up here. So just by creating more muscle growth andsize there you can create a little more definition.

You see people all the time that aren't verylean, but still have some definition up here in their shoulder. It's not going to happenwhen it comes to your low back. It's just too entrenched in this body fatand this tissue that's around there. The best option is to attack it through your nutritionand work on those big lifts. All right, guys. I hope we dispelled this myth. Again, nutrition number one, nutrition numbertwo, and nutrition three through ten. Then start getting rid of those spot reductiontype exercises and instead trade them in for the bigger, more compound lifts and you'regoing to have much bigger bang for your buck.

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