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Lean Abs Firm Butt Workout

The new lean abs firm butt workout targets the two most complained about trouble zones with fat burning butt exercises and the best flat abs exercises around. This routine is great after a cardio workout or on days when you're not doing fullbody workouts. It can also be combined with quick workouts that target other body parts (legs, arms, back).

Start with 60 seconds of each of the first three exercises (switching half way on single sided moves). Move from one to the next without resting. After one full circuit rest about 30 seconds then repeat two more times.

Continue with 60 seconds of each of the last three exercises (switching half way on single sided moves). Rest about 30 seconds then repeat one more time.

Slideboard Bodyweight Reverse Lunge
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.

Lean Abs Firm Butt Tip:
Use gliding disc or valslide. Contract butt and abs as you pull back up to standing.
Sets RepsWeight/
Saggital Front Reach
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Lean Abs Firm Butt Tip:
Bend both knees and pull belly button in hard as you reach forward and in harder as you pull back up to standing.
Sets RepsWeight/
3 Ring Touch Drill
1. Stand with feet slightly wider than hip-width apart with one hand in the first ring.
2. Jump forward by leaping with one foot and land in front of the second ring and place opposite hand in the second ring. The first two rings should be apart enough to make it challenging to reach the second ring.
3. Now leap to your left or right and shuffle once to reach the third ring and again place the opposite hand into the final ring.
4. Return to the starting position and repeat according to the prescribed number of repetitions.

Lean Abs Firm Butt Tip:
You can use tape or cones or weights for this.
Sets RepsWeight/
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Lean Abs Firm Butt Tip:
Keep belly button draw in, butt down, and head and shoulders relaxed.
Sets RepsWeight/
Side Bridge
Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.

Lean Abs Firm Butt Tip:
Balance on forearm if this is too challenging. Advanced can lift and lower top leg to make it more challenging.
Sets RepsWeight/
One Leg V-Up
1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3) Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Lean Abs Firm Butt Tip:
Be sure your leg does not raise all the way up to perpendicular with the floor. Your body should be in the shape of a V. Advanced lose the ball and use only your bodyweight. Much harder without momentum!
Sets RepsWeight/
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