If your goal is to lose weight and tone up your body, you may find specific areas of the body that are more resistant to your efforts than others. If you notice that you are having difficulty toning your butt, hips or abs, you are likely not performing the right exercises. By creating a workout routine that includes exercises designed to work your trouble areas, you can eliminate these issues and have the body you've always wanted.
Toe Taps
The toe taps exercise is used to firm your backside, specifically the lower portion. To perform this exercise, find an open spot on the floor, lie down and place your arms on the floor with the palms of your hands on the floor. Raise your feet off the ground and bend both of your knees in a 90-degree angle. Your thighs should be perpendicular to the floor. Slowly lower your left leg and lightly tap your toes on the floor. Bring your right leg back to the 90-degree angle and do the same movement with your left leg. Alternate between your right and left leg for at least 60 seconds. If you feel any discomfort in your back, perform the exercise without bringing your toes all the way to the floor.
Hip Hinge
The hip hinge exercise strengthens your hip extensors while also working the butt and thighs. You will need a barbell or a dowel rod. Stand with your feet about shoulder-width apart and your toes either pointed slightly outward or straight ahead. Place the barbell straight up and down behind your back, using one hand to grab it above your head and the other to grab it in the small of your back. Stand in a vertical position, allowing the barbell to touch the back of your head, the area between your shoulder blades and butt. Exhale and shift your body weight towards your heels, push your hips backwards and hinge forward at your hips. Continue this movement until your torso is halfway between parallel and vertical to the floor and only a slight bending of the knees is possible. Make sure that the barbell stays in constant contact with your body. After moving to the downward position, take a breath in, push your hips forward, contract your glutes and slowly return to your starting position. Perform between six and 12 reps, rest for about 30 seconds and repeat.
Inchworm Pushup
The inchworm pushup is used to tone your abs while stretching the rest of your body. Start in a normal pushup position, with your body, toes and palms touching the floor. Perform a normal pushup. At the peak of your pushup, lift your hips and walk your feet in the directions of your hands, making sure your knees remain locked the entire time. Slowly move your hands away from your feet until you are back in a normal push-up position. Repeat for a total of 10 repetitions.
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