Ab & Butt Toners: 10 Best Exercises

A calorie-reduced nutrition program combined with exercise will do wonders to create a tight booty and firm abs. The formula that works for a healthy body is the same one that works for a great butt and abs — nutrition, exercise and loads of consistency.

As far as nutrition, the biggest mistake people make is reducing calories as low as possible. After a few days of this insane approach, they’re back to eating more junk then ever because the approach isn’t realistic. The key is to reduce calories low enough to lose fat but still keep calories high enough to sustain your energy. Food, when used properly, can actually stimulate the metabolism to lose body fat. This is where eDiets can help! Our qualified dietitians have not only created great meal plans, but they’re also accessible to you as an eDiets member whenever you have a question.

Your glutes and abs won’t get tighter and smaller unless your overall body fat is reduced. You can perform all the butt movements on the planet for hours a day, but it won’t make one bit of difference unless you lose body fat. Spot reduction is simply not possible.

To help accelerate your progress, I’ve constructed five great abdominal exercises and five great butt exercises. Take two exercises (one butt and one abs) and include them in your current workout (no matter what the workout is). Perform three sets of 15 reps of each on alternate days of the week. After three weeks, choose two other movements from the list. This alternating schedule will allow you to keep changing abdominal and butt exercises without adapting to the same movement. And it will also prevent boredom.

ABDOMINALS

Vertical Scissors

Starting Position:
# Sit on a chair or bench with your legs straight out in front of you.
# Your hands should be under your butt for balance.

Movement:
# Contracting your abdominals, lift your right leg as you lower your left leg.
# Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.

Key Points:
# Breathe rhythmically throughout the exercise.
# Squeeze your butt and hip muscles as you switch legs.

Cable Kneeling Rope Crunch

Starting Position:
# Kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment. Keep your elbows in.

Movement:
# Contracting the abdominals, curl your body downward toward your legs, stopping when you have reached a full contraction of your abdominals.
# Slowly return to the starting position, stopping just short of the weight stack touching.

Key Points:
# Exhale while lifting the weight and curling down.
# Inhale while returning to the starting position.

Incline Bench Leg Raises

Starting Position:
# Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.

Movement:
# Contracting the lower abdominal area, raise your legs up until your hips form a 90-degree angle.
# Slowly return to the starting position stopping just short of your legs touching the bench.

Key Points:
# Exhale while lifting your legs.
# Inhale while returning to the starting position.
# Point your chin toward the ceiling to avoid using your upper body.

Reverse Ab Curl

Starting Position:
# Lie on the floor with your back relaxed and your hands on the floor by your hips.
# Keep the upper back pressed into the floor throughout the exercise.

Movement:
# Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
# Slowly return to the starting position.

Key Points:
# Exhale while lifting your hips.
# Inhale while returning to the starting position.

Reverse Trunk Twist Starting Position:
# Lie on the floor with your back relaxed and your arms out to the sides forming a “T” with your body.
# Extend your legs straight up in the air so that your hips form a 90-degree angle with a slight bend in your knees.

Movement:
# Contracting the abdominal and oblique muscles, lower your legs toward one side keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles.
# This may start out as a very small range of motion and gradually increase as you get stronger.
# Slowly return to the starting position.
# After completing the set on the one side, repeat on the other side.

Key Points:
# Exhale while lowering your legs.
# Inhale while returning to the starting position.

Smith Machine Forward Lunge

Starting Position:
# Place the bar across the back of your shoulders. Be sure it is not resting on your neck.
# Place one foot forward and one foot back. Both feet should be flat on the floor and facing forward with a slight bend in the knees.

Movement:
# Lower the weight until the front leg is at a 90-degree angle. The rear heel will come off the floor slightly but should remain straight with a slight bend in the knee.
# Contracting the quadriceps muscles, slowly return to the starting position, stopping just short of the legs fully extending.

Key Points:

# Inhale while lowering the weight.
# Exhale while returning to the starting position.
# Do not let the front knee ride over your toes (you should be able to see your foot at all times).
# Do not let the back arch.
# Never let the knee of the back leg come in contact with the floor.

Barbell Wide Stance Squat

Starting Position:
# Begin by standing tall with feet shoulder-width apart. Although the animation shows the feet wider than shoulder width, I’ve found that the glutes receive better stimulation when the feet are shoulder width.
# Place a barbell across your shoulders. Be sure it is not resting on your neck.
# Maintain a neutral spine and a slight bend in the knees.

Movement:
# Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees.
# Stop when your thighs are parallel with the floor.
# Slowly return to the starting position, stopping just short of your knees fully extending.

Key Points:
# Exhale while returning to the starting position.
# Inhale as you lower down.
# Do not let your knees ride over your toes (you should be able to see your feet at all times).
# It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow.
# Think about sitting back in a chair as you are lowering down.
# Push off with your heels as you return to the starting position.
# Perform this movement in a slow and controlled fashion without using momentum.
# You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

Straight Leg Reverse Lift

Starting Position:
# Start this exercise on your hands and knees.
# Straighten your left leg as if you were going to do a push-up.
# Keep the right leg bent, supporting your weight along with your arms.

Movement:
# Contracting the buttocks muscles, lift your left leg up toward the ceiling, stopping when you feel a full contraction of the buttocks.
# Slowly return to the starting position.
# After completing the set on the left side, repeat on the right side.

Key Points:
# Exhale while lifting the leg.
# Inhale while returning to the starting position.
# Do not let the back arch.
# If you are an intermediate or advanced exerciser, you can add an ankle weight to the working leg to make it more challenging.

Dumbbell Lunges

Starting Position:
# Stand straight with your feet together.
# Hold a dumbbell in each hand with your arms down at your sides.

Movement:
# Step forward with the right leg and lower the left leg until the knee almost touches the floor.
# Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position.
# Alternate the motion with the left leg to complete the set.

Key Points:
# Inhale while stepping forward.
# Exhale while returning to the starting position.
# The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
# Make sure your head is up and your back is straight.
# Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
# Your right knee should not pass your right foot. You should be able to see your toes at all times.
# If you have one leg that is more dominant than the other, start out with the less dominant leg first.
# Discontinue this exercise if you feel any discomfort in your knees.

Treadmill Incline Power Walk

Starting Position:
# Stand tall with your legs straddling the belt.
# Choose the manual program.
# Step carefully on the belt.

Movement:
# Perform a five minute warm-up and then adjust the incline setting to 12. Increase your speed between 3 mph and 3.5 mph, based on your fitness level. Make sure to use your glutes and hips with each step Walk at this level for 15 to 20 minutes.

Popularity: 5% [?]

10 Painless Ways to Lose 10 Pounds!

Here is a sampling of 10 proven tips:

1. Read the fine print! When you’re dining out, you can lose 10 pounds per year by choosing a “light” entree, such as grilled chicken and salad. Those healthy choices can have at least 250 calories less than traditional meat dishes.

2. The sundae solution! Pour a tablespoon of chocolate over fresh fruit and your total calorie intake for this snack is 110 to 160 calories compared to the 250 calories found in a candy bar or the 500 calories found in an ice cream cone.

3. Set your alarm! Even a modest amount of exercise — walking 15 minutes, 5 times a week – — burns calories.

4. Pedal while you prattle! Next time you’re chatting on the phone, get on your bike. Pedaling on a stationary bike at 10 miles an hour for 25 minutes burns 100 calories. A faster pace of 17 miles per hour for 15 minutes also burns 100 calories. Get spinning.

5. Beware the burger blast! A half-pound of grilled hamburger meat has about 800 calories. The same amount of lean roast beef has half this amount.

6. Cooking with spray! Each tablespoon of butter or margarine has 100 calories. Substitute a vegetable oil spray for one tablespoon.

7. Join the snack committee! Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual supercookie each week will save you at last 500 calories. And you’ll probably save 1,000 calories since few of us stop at one cookie!

8. The Happy Hour trap! Suppose you avoid three happy hours a month. You could possibly lose up to 31 pounds in a year (if you are usually somewhat of a party animal).

9. The secret is plastics! When you use plastic containers to store meals — especially batch meals you prepare ahead of time — you’ll forgo all those calories that come from lunches at greasy spoon dinners.

10. Slash corporate calories! Office-prepared dinners, a frozen dinner or frozen leftovers, will easily have 400 fewer calories than restaurant meals. If you work late an average of three times a week, this change alone will help you lose about 18 pounds a year.

Popularity: 3% [?]

10 Ways to Improve Body Image

Your image of yourself shapes your thoughts, feelings and actions every day. It can be the source of obstacles, deep pain and fear, but you can change it!

1. Stop being preoccupied by the number on the scale. Too many people allow their weight to dictate how their life is going to be or how they’ll feel for the rest of the day (”Life will be so much better once I weigh ‘X.’”). This is how so many people end up regaining lost weight (and more). Getting healthy and fit is a process, not a single event.

2. Stop talking about your weight. This can lead to utter obsession with body weight. What you give attention to grows. Keep focusing on your weight, and your weight will grow. Start focusing on you and the changes you need to make to have a healthy body image. Set your fitness goals and then become as involved with them as you were with your weight.

3. Come from a positive place.Despite the way you were raised and the environment you’ve been familiar with, you can change your attitude. Ban thoughts such as, “I can’t stick with a program,” “I’m a procrastinator” and “I’ll never be successful.”

Quick review of the Universal Law of Opposites: For every action, there is an equal and opposite reaction. Simply put, you can’t have an up without a down, a hot without a cold, an in without an out or a front without a back.

What does this mean to you?

If you think negative thoughts, then, by law, there are equal and opposite positive thoughts.

Here’s a simple little exercise: Whenever you catch yourself putting yourself down, immediately say, “NO!” or “STOP!” Then take the negative self-talk and turn it into a positive statement. Use the positive statements as daily affirmations to remind you of the new person you are.

4. Stop worrying about what others think of you. “I won’t go to a gym because I feel like people are looking at me and thinking, ‘Why is this fat person bothering?’”

How much longer are you going to let others control how you think? Isn’t it what you think of yourself that matters? So you’re overweight! You’re doing something about it, right? OK, you’re going to the gym. You don’t have to justify to anybody what you’re doing. You’re doing this for yourself, so your mind, body and life benefit. You are in control.

5. Take a few minutes a day for a mind, body and soul checkup. Today’s lifestyle is time-restricted, overloaded with information and moving at a pace so fast that we lose sight of who we are and what we’re trying to do. Just take a few minutes during your day to pause and think about why you may feel out of sync; perhaps you’re eating out of control, not exercising and feeling over-anxious. Record this in a journal and continue refining and growing every day.

6. Find the source of your hunger and feed it. There’s a couple of ways to look at this. The first is obvious: If you’re hungry, eat something healthy. Sometimes thirst is a hunger measurement, so drink a big 16-ounce glass of water before eating. Still hungry? Eat.

The second “hunger” is about your own personal growth. Each of us is beautiful and has a variety of hunger zones. Conversations, relationships, art, music, laughter, dance, creative expression, connections… find your other hunger(s) and fill up on them!

7. Get physical and have fun with it. Get yourself on a structured fitness routine to give yourself the ultimate gift: a leaner, energetic and motivated you. Also, find a variety of activities that you like to do for fun. Make time in your life to do those activities regularly. Moving your body is the best thing you can do for yourself — enjoy it.

8. Laughter is the best medicine.  It takes 37 muscles to frown and just two to smile. Get out there and start smiling! Next time you have a compulsive eating thought, laugh at it! Or if you have just spent an hour trying to get dressed and your closet looks like a battlefield, sit down and laugh. Chances are your friends will not be remembering what you were wearing, but they will remember your charm, grace and humor — turn it on!

9. Make your own definition of beauty. Forget the fashion magazines, TV and other forms of media. Ask yourself, “What is beauty to me?” Define it on your own terms. Is it something you “put on,” or is it something you radiate? Look to nature, art, others and yourself. Just be sure to define “beautiful” on your own terms.

10. Be gentle toward yourself. Step back and really start to be gentle with yourself and others. Let go of the judgment — completely! Honestly, it is just food, not the entire definition of who you are or who you have the potential to be.

Popularity: 3% [?]

The Top 10 “Trans Fat” Foods:

1. Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.

2. Packaged Foods. Favorites such as cake mixes and Bisquick contain generally have several grams of trans fat per serving.

3. Soups. For example, ramen noodles and soup cups contain very high levels of trans fat.

4. Fast Food. Those beloved fries and other crunchy foods are deep-fried in partially hydrogenated oil.

5. Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.

6. Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.

7. Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.

8. Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be “healthy.”

9. Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.

10. Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.

Popularity: 3% [?]

10 Most Effective Exercises

Chest:

1. Dumbbell Chest Press: This exercise activates the muscles in the upper, middle and lower chest, as well as the shoulders and triceps. In order to complete this exercise, you need to lie on a flat bench with your spine in a neutral position. Now, hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Contracting your chest muscles, press both of your arms upward above the chest until they are almost fully extended, with a slight bend in both elbows. Slowly return to the starting position.

It is important to maintain proper form throughout the movement. When you reach the top of the movement, do not fully lock your elbows. And be sure to contract the chest muscles, as opposed to just extending the arms.

Back:

2. Cable Wide Over Grip Lat Pull-Down: This exercise impacts a number of muscles, including the upper back, the shoulder and the biceps.

This exercise simulates the same movement, though. It is a good alternative until you are strong enough to perform chin-ups.

In order to perform this exercise, extend both arms up and reach for the straight bar. Now, sit tall with your knees supported under the leg pad with knees and hips at a 90-degree angle. Your arms should be a little more than shoulder-width apart, and you should use an overhand grip and keep a slight bend in the elbows. Relax your shoulders and keep your chest raised.

Contracting the upper back muscles, pull the bar down, leading with your elbows and stopping when the bar is just above your chest. Slowly return to the starting position and stop just short of the weight stack touching.

Do not rock your body when performing this exercise. And do not allow your upper back to round or your chest to cave in.

3. Fitball Prone Trunk Extension: This exercise works your lower back.

Most people don’t work the lower back, and the lower back needs to be strengthened. You can also do this exercise in your own home if you own a fitball.

Lie on the fitball with your knees on the floor and your feet up on their toes. Place your hands behind your head. Maintain a neutral spine with your head and neck relaxed as a natural extension of the spine.

Contracting the lower back muscles, raise your chest off the ball slightly. Now, slowly return to the starting position.

Exhale while lifting your body and inhale while returning to the starting position. Do not hyperextend your back or overdo the range of motion.

Shoulders:

4. Dumbbell Alternating Shoulder Press: This exercise impacts the entire range of muscles in your shoulders, as well as the biceps and triceps. Sit up straight on a bench with your feet comfortably resting on the floor. Hold a dumbbell in each hand and bend your elbows to a 90-degree angle with your palms facing forward. When you do this exercise, your hands should be slightly higher than your shoulders.

Contracting the shoulder muscles, raise one arm toward the ceiling and stop when your arm is fully extended, with a slight bend in the elbow. Slowly return your arm to the starting position. Raise and lower the other arm in the same manner. Alternate the right and left sides in order to complete the set.

You don’t have to do one arm at a time. They can both go up at the same time.

Legs:

5. Barbell Close Stance Squat: This exercise works the butt, quadriceps, hamstrings, inner thighs and outer thighs. Stand tall with your feet closer than shoulder-width apart, with a slight bend in the knees. Place a barbell across your shoulders. Be sure the bar is not resting on your neck.

Contracting the quadriceps muscles, begin to lower your body by bending from your hips and knees and stopping when your thighs are parallel with the floor. Slowly return to the starting position, stopping just short of your knees fully extending. Do not let your knees ride over your toes (you should be able to see your feet at all times).

You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body but if done improperly, it can lead to injuries.

6. Dumbbell Lunges: This exercise works the front of the legs and the butt. It also works the back of the legs to some degree.

Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contract the quadriceps and push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Arms

7. Bench Dips: This exercise works the back of the arm, the triceps and the shoulder.

I would prefer that you perform straight dips, but not everybody can do them.

Using two benches or chairs, sit on one. Place your palms on the bench with your fingers wrapped around the edge. Now, place both feet on the other bench. Slide your upper body off the bench with your elbows nearly but not completely locked.

Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows and return to the starting position, stopping just short of the elbows fully extending.

Beginners may wish to start with their feet on the floor and knees at a 90-degree angle.

8. Dumbbell Double Biceps Curl: This exercise works the biceps and part of the shoulder. Sit on a bench or chair with both feet in front of your body and keep your back straight. Hold a dumbbell in each hand with your arms at each side and your palms facing forward.

Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders. Slowly return to the starting position.

Your upper arms should remain stationary throughout the exercise. Do not rock the elbow.

Abs

9. Double Crunch: The reason I like the double crunch is that you are activating the entire abdominal area. The key is to contract tightly at the top part of the movement.

Lie on the floor with your head facing up. Bend your knees until your legs are at a 45-degree angle, with both feet on the floor. Your back should be comfortably relaxed on the floor. Now place both hands behind your head.

Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

10. Bicycle Maneuver: Research consistently rates this as one of the most effective abdominal exercises. It works your entire ab region.

Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion; alternate your left elbow to your right knee, then your right elbow to your left knee.

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.

Popularity: 3% [?]