The Workout For Abs and Butt You can Do From Anywhere

Equipments Not Required

Seeking the perfect workouts for abs and butt but don’t have the equipment then this article is for you.

Generally ab and butt workout are those which cannot be thought of without equipments, equipments are mandatorily required for these but in this article you will get to know how its possible without workout equipments.

Do you know about the superset and triset programming which are based on the concept of using multiple muscle groups more efficiently. In the supersets programming method two exercises are grouped together and you have to do both the exercises one after the other without taking any rest or break. With trisets the group of exercises would consist of three rather than two.

The workout for abs and butt without any equipment that you can do from anywhere makes use of this method which is a good option for people who are not advanced exerciser also and is not intimidating as well. Working out using these methods of exercises keeps your core engaged during the lower body workout which helps to maintain proper techniques and is safe for your core too.

You have to coordinate between the butt moves and core exercises so that the larger and the lower muscles are not tired after working continuously. In this workout every exercise is focussed on various movement patterns for various muscles to provide an overall well-balanced training stimulus.

For example- Your butt which is made up of gluteus maximus, gluteas medius and gluteas minimus which requires focus on three movement patterns- the squat(based on lunge variation), the hip hinge(glute bridge) and the hip external rotation(fire hydrant).

For the abs you should primarily target the “anti movement” moves- The plank and the pilates pilates pulse train anti extension(where you resist arching your lower back), the side plank works anti-lateral flexion(where you resist side bending) and the bird dog trains anti rotation(where your hips and spine brace to resist rotating). The leg lift allows some dynamic movement to really zero in your lower core.

What you need for the Workout?

An exercise mat to make comfortable moves, advanced exerciser’s can also use a mini band above the knees to the glute bridge and fire hydrant for adding more challenge.

Moves Required-

Superset 1 –

  • Curtsy lunge to reverse lunge with hop
  • Plank to side plank

Superset 2 – 

  • Glute Bridge
  • Leg Lift

Triset:

  • Fire Hydrant
  • Pilates Pulse
  • Bird Dog

Directions- Complete each of the move for 12-15(12-15 per side) reps. Its better to not to rest in between each superset and triset exercise. Each superset and triset has to be completed 3 times, after resting for 1-2 minutes between superset 1and superset 2.

 

 

 

 

Deck Of Cards Workout – What Is It?

What is Deck Of Cards Workout?

The deck of cards workout is based on the card numbers where a particular card represents a specific exercise and the number on the card represents the number of reps that you have to complete.

Surprising isn’t it? But it’s not that easy as you think.

A deck of cards workout can be fun and is an easy way to plan your workout sessions. If you want to do cardio workouts then you will choose exercises to increase heart rate like jumping jacks. If strength training is to be done then your deck of cards workout variations will include resistance exercises like dumbbell chest press, squat presses, burpees, lungee curls or spider pushups.

Deck of cards workout benefits you in many ways, it makes exercise and workout routine interesting and you will motivated as well but it can be draining as well because the number on the card denotes how much reps you are going to perform and demands serious stamina.

Deck of cards workout

How to do Deck Of Cards Workout and Select Exercises?

On a sheet of paper write ace, spades clubs and diamonds and make a deck of cards, after deciding exercise for deck of cards workout. The choice of exercises is completely yours but be sure to choose exercises related to your workout focus. For reference you can look exercises and strength training grouped based on a specific workout focus mentioned below:

Full Body Workout – Sit-ups, squats, push-ups.

Core Workout – Leg Lifts, Sit-ups, oblique twists.

Upper Body Workout – Push-ups, shoulder press, tricep dips.

Lower Body Workout – Bridges, Lunges, Weighted deadlifts.

Cardio Workout – High knees, jumping jacks, burpees.

Now that you have got an idea about how to select the exercises and also group them, we will discuss more about deck of cards workout.

To make it easy see an example on the working of deck of cards workout.

1) Pair the exercises belonging to a workout with each card suit –

  • Diamonds: Squats
  • Hearts: Push Ups
  • Spades: Jumping Jacks
  • Clubs: Sit-Ups

2) We know that the number on the card is the no of reps we will perform so it is better to decide the no beforehand. As a reference assign each face card 11 reps, 15 reps for aces or alternatively you could assign each face card different number of repetitions and for aces also you could follow the same -Different number on each ace card or a similar number on all the ace cards.

3) Deciding the time – You have to decide the time for which you will do a particular exercise. It would be good if you spend atleast 5-10 minutes on a particular exercise.

Benefits of Deck Of Cards Workout

You all know that exercising daily is not an easy task but with the deck of cards workout any exercise we do is much more engaging and doable. With this unique method of doing workout we tend to perform more than we would actually have done that too feeling positive and engaged. Our daily schedule is set and we tend to see the results more quickly as it is intense to perform the reps according to the number which is there on the cards and would help in achieving results be it weight loss or bodybuilding.

Lastly it’s a systematic means of exercising as the number of exercise and reps is pre-defined as earlier without the deck of cards workout strategy it might have been possible that we might cut down our exercises based on our convenience but now we are forced to follow this strategy and perform the exact number of reps written on the card even when we are tired.

What To Do Now?

Now that all is done you just have to start your workout. Shuffle the deck of cards then pick up a card from the deck and perform the exercise according to the number of reps mentioned on the card chosen for the time defined for the exercise associated with that card, now repeat this process till your workout is completed. Yes, you have planned and implemented your complete workout routine with a deck of cards.

Don’t follow the rules mentioned above strictly you can add your own twists and modify the strategies told above. For instance if you chose the same card 3 times during a workout session then you can keep that card aside and pick another card so that you perform a variety of exercises and not only same exercise multiple times. Hope you liked the deck of cards workout. Do write in the comments below that how was your experience with it.

 

 

7 Workout Exercises For Weight Loss

Weight loss is also possible by workout, Let me tell you more on this.

I will be guiding you through 7 best workouts/exercises to lose weight.

1) WEIGHT LOSS BY WALKING – Walking is one of the easy and convenient weight loss exercises. It is scientifically proven that a 70 kg person can burn 167 calories per 30 minutes of brisk walking. Walking is easy to adjust in your daily routine and could help you shed off those extra pounds from your body. As a beginner you can start off with walking 30-40 minutes daily and then gradually increase its frequency as you start to lose weight.

2) WEIGHT LOSS BY JOGGING OR RUNNING – Jogging and running are more intense than walking but can be an excellent fat burning workout. As scientifically stated a 70 person can burn 298 calories per 30 minute of jogging and 372 calories per 30 minute of running per session.

Another major benefit of this fat burning workout is that it targets your harmful belly fat and melts it considerably. You can start with 30 minutes of jogging 3-4 times per week. You can also workout on treadmills if you find jogging or running outdoors hard on your joints.

3) WEIGHT LOSS BY CYCLING – Cycling is fun and it can also be your weight loss exercise and improve your fitness levels. Cycling is an outdoor exercise yet gyms and fitness centers have pre-installed stationary bikes to practice cycling weight loss exercise.

Cycling is a great activity which not only helps in weight loss but can help in overall health development of our body. Cycling regularly helps in increased insulin sensitivity, lower risk of heart disease and cancer in comparison to those who don’t cycle.

According to studies a 70 kg person burns on average 260-290 calories per 30 minutes of cycling at a moderate pace. Cycling is a perfect workout for weight loss from beginners to athletes which does not involve any strength training or intense exercise sessions.

So, cycling is a great way to lose weight which can be performed indoors as well as outdoors with numerous health benefits.

4) WEIGHT TRAINING – Weight training is another popular option to lose weight along with muscle gain, weight training basically is a workout plan to increase our resting metabolic rate (RMR) which in turn increases the fat burning capacity of our body. Weight training is a core exercise which helps build strength and promote muscle growth.

Also, body burns calories even after hours of strength training workouts as compared with aerobic exercise. According to studies 24 weeks of weight training caused the metabolic rate to increase by 9% in men and 5% in women.

In short weight training can be your workout for muscle gain as well as burn calories during and after the workout.

5) SWIMMING – Swimming, is it a workout?, yes it is, it’s our favorite fun activity and on the same time we can also get in shape. We can burn approx. 233 calories per half hour of swimming. Swimming is one of the most fun filled workouts for weight loss.

But how many calories you burn depends on your swimming style, for example a 70 kg person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 doing butterfly and 372 calories treading water by doing 30 minutes of workout session.

Swimming can significantly reduce body fat, improve flexibility and reduce clogging of arteries. Swimming is not like those high intensity interval training exercises which put pressure on our joints, rather it is a great alternative for people who want to lose weight but suffer from injuries or joint pain.

6) WEIGHT LOSS YOGA – Yoga which is very popular exercise to relieve stress. Yoga is not that exercise which you can consider as a substitute for weight loss exercise but it can contribute to overall health of an individual which could lead to weight loss. A 70 kg person can burn 140 calories per 30 minutes of doing yoga.

Yoga can help to reduce waist circumference and help to achieve mindfulness as well. Yoga can help to resist eating unhealthy food, sweet cravings and help you identify your body’s hunger signals.

Yoga can be learnt from gyms as well as it can be learnt by online tutorials.

7) PILATES – Pilates can be a good weight loss exercise if you are a beginner. Pilates can be used to reduce lower back pain, improve endurance, flexibility, balance and overall fitness level.

You can incorporate pilates in your workout week plan alongwith other weight loss exercises. Since pilates can be done at home they can be the best weight loss home workout. As mentioned pilates can improve your overall fitness levels in your weight loss journey….

Pilates can fasten your weight loss process if it is combined with healthy diet and your weight training or cardio programs.