Abs and butt workouts include a variety of exercises that strengthen the muscles and increase muscular endurance. Simple leg strengthening exercises, such as squats and lunges, work the butt muscles, which are involved in moving and lifting the legs. Your abs can be strengthened by crunches and twists. You can also do combination workouts that provide aerobic exercise along with muscle-strengthening moves.
Anatomy
The abdominal muscles, or abs, consist of several muscles, including the rectus abdominis, external obliques, internal obliques and transversus. The abs run vertically, horizontally and diagonally to form layers that cross each other for maximum support of your trunk. The transverse abs are the deepest muscles and work like a corset to support your core. The internal obliques are next, then the rectus abdominis and finally the external obliques. The erector spinae muscle is also sometimes included with abs because it works in opposition to them. Its function is to extend the trunk and the erector spinae should be strengthened as well as the abs to avoid muscular imbalance. The butt muscles consist of three muscles: the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest muscle in the human body and the muscle that most people think of as the butt muscle.
Strengthening Core
The abs provide support for your trunk, or core. Crunches are perhaps the best-known exercises for the abs. The standard crunch consists of lying on your back with your hands behind your head and slowly raising your body until your shoulders are off the ground. Variations on crunches include reverse crunches, crunches with twists, and doing crunches on an exercise ball. Side bends, trunk twistsand exercises that raise the legs, such as vertical scissors or leg raises, are all helpful in working out the abs.
Strengthening Butt Muscles
A variety of exercises strengthen your butt muscles. Walking is helpful, especially up hills or stairs. If you have access to a treadmill, set the incline as high as you can and walk briskly for 15 to 20 minutes. Lunges and squats are excellent for strengthening the butt, and these exercises can be done with just your body weight or with dumbbells for added intensity. Other butt workouts include straight leg reverse lifts, which can also be done with or without weights.
Pilates And Yoga
Pilates is a system of exercises that focus on the abs and strengthen your core. Most Pilates exercises require only a mat, although specialized equipment is available to add intensity to your workouts. Yoga is also beneficial for the abs and butt muscles. Standing poses such as the chair pose or half-moon pose firm up the butt muscles by making them work to support your weight.
Other Exercises
Weight-bearing exercises, including running, dancing, inline skating and skiing, will work your butt muscles, and any exercise that requires you to lift your legs will activate the abs, too. Twisting and bending exercises also work the abs. One workout that is beneficial for abs and butt muscles is cardio kickboxing, which involves kicking and throwing punches. It will help you burn calories as well as strengthen abs and butt. Other abs and butt workouts include dance workouts, whether you choose ballet or hip-hop or belly dancing.
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