mind & body weight training: abs, legs &...

Firm up from the waist down.

Whether you’re a man or a woman, a student or a senior, strengthening your abs,

legs, and butt can improve balance, posture, and coordination, not to mention make

you look fantastic. This guide will show you how to:

Use proper form to make abs and lower body training safer and more effective•

Stretch your abs, legs, and butt to limit injury and improve flexibility•

Perform more than 30 exercises for the major muscles of your lower body•

Mind & Body

Weight Training: Abs, Legs & Buttpublished by Barnes & Noble

Exercising Your AbsStrong abs help make everyday motions easier and help improve athletic performance.Appearance:• Tight abs are considered attractive on both men and women.

Myths About Strengthening Your AbsThere are a number of common misconceptions about exer-cising your abs that you should know about before starting any ab workout regimen.

Absgadgetswillgiveyouthebestworkout:• You can work your abs just as effectively with exercises that use no equipment at all. Certain tools, though, such as a stability ball, can be helpful if used correctly.Togetresults,youmustdohundredsofcrunches:• The quality, not the quantity, of abs exercises is what counts. If you’re doing hundreds of crunches without getting tired, you may be using bad form, and thus relying on momentum rather than targeting the right muscles. The goal is to do an exercise until you reach the point of muscle fatigue, when you physically cannot perform another repetition.Doingabsexerciseswillresultinrippedabs:• Abs exercises will define and strengthen your abs muscles, but exercise alone won’t melt away the body fat on your torso. If you want a lean midsection, you’ll need to combine abs workouts with strength training, regular cardio sessions, and healthy eating habits.

Abs Exercises: Form and SafetyAb exercises can cause injury to your neck and back if performed incorrectly. To avoid injury, always follow these general guidelines:

Don’tpullonyourhead:• Rather than haul yourself up off the mat by intertwining your fingers behind your head and pulling, rest your fingertips lightly behind your ears and use your abs to lift yourself up. Maintain the distance of a fist between your chin and chest.Keepyourheadinlinewithyourspine:• Avoid bringing your head too far forward. To do so, keep your eyes on the ceiling—don’t look at your knees.Don’treleaseyourlowerback:• When doing ab exercises that involve lying on your back, keep your lower back stable. Don’t arch or hyperextend your

lower back. If you feel your lower back start to lift, exhale and draw your belly button to your spine in order to stabilize the lower back.Don’tliftyourtorsotoohigh:• When doing ab exercises that involve lying on your back, don’t lift your torso more than 45° off the floor or mat. Lifting higher will not work your abs and may lead to back injury.Don’thunchyourshoulders:• Rounding your shoulders forward as you crunch reduces the effectiveness of the exercise. Focus on hinging at the waist, with your torso stable and your shoulders pushed down and spread wide.Don’tletyourabspushout:• You’ll get better results if you keep your abs tight throughout the exercise by performing the drawing-in maneuver.

Stretching Your AbsStretching before and after your workout helps reduce mus-cle soreness and the risk of injury.

Stretches Before Your Abs WorkoutStanding Stretch

Place your feet hip-width apart.1.Tighten your abs and stand up 2.straight.Reach your right hand up, then 3.stretch it leftward. Inhale and exhale.Hold the pose for a few 4.moments, feeling the stretch on the right side of your torso.Switch sides and repeat the 5.stretch.

Stretches After Your Abs WorkoutSide Stretch

Lie on your back. Bend your 1.

knees.With your knees together, rotate your hips and lower 2.your legs to one side. Keep your shoulders pressed against the mat while you rotate your hips and spine.

The Abdominal MusclesThe abdominal muscles (or abs for short) are the muscles that make up the front of the torso. The abs consist of three major muscle groups:

Rectusabdominis:• Begins just below the sternum and extends below the belly button. A well defined rectus abdominis is often termed a six-pack or washboard stomach.Obliques:• Made up of the external and internal obliques, this muscle group stretches down along the sides of your torso. Transversusabdominis:• A sheath of muscle behind the rectus abdominis and the obliques, the transversus abdominis surrounds, protects, and supports your internal organs. To ensure that you work your transversus abdominis, exhale and draw your navel to your spine during each exercise. This is called the drawing-in maneuver.

Benefits of Strengthening Your AbsStrengthening your abs will help improve your:

Health:• Strong abs promote good posture and protect your lower back, and can reduce back pain. Strengthening your transversus abdominis also helps protect your vital internal organs.Performance:• The abs are involved in countless movements, from running to jumping to standing.

externaloblique

rectusabdominus

transversusabdominus

internaloblique

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www.quamut.com Weight Training: Abs, Legs, & Butt

Hold for a count of ten while breathing normally.3.Return to the starting position. Repeat on the other 4.side.

Cobra

Lie on your stomach with your arms bent. Place your 1.palms down along your sides.Push your upper body off the mat.2.Keep your elbows directly beneath your shoulders and 3.your legs on the mat. Don’t elevate your shoulders toward your ears.Hold for a count of ten while breathing normally.4.

Abs ExercisesThe following exercises are organized according to the ma-jor muscle group they work—rectus abdominis or obliques. You can safely work out your abs 4–5 times per week; if you add weighted exercise to your ab routine, cut your ab workouts to 3 times a week.

Rectus Abdominis ExercisesCrunch

Lie on your 1.back with your knees bent and your feet on the floor. Rest your fingertips on the back of your head.Crunch up toward your knees. Lift your head, 2.shoulders, and upper torso off the mat. Don’t crunch up more than 45° off the floor.As you crunch, keep your eyes on the ceiling, your 3.belly button drawn in, your upper back flat, and your shoulders lowered.At the top of the movement, tighten your abs a bit.4.Lower yourself back to the mat. Repeat.5.

You can add extra difficulty to a crunch by performing a weighted crunch, in which you hold a weight plate across your chest or behind your head.

Reverse Crunch

Lie on your back with your thighs perpendicular to the 1.floor and your knees bent at a 90° angle. If it’s more comfortable, cross one ankle over the other.Rest your fingertips flat against the floor.2.Use your lower abs to roll your pelvis back and lift your 3.hips an inch or two off the floor until your knees are directly over your chest. Keep your head against the floor and your belly button 4.drawn in.Return to the original position. Repeat.5.

To make the reverse crunch more difficult, attach ankle weights to your ankles.

Dumbbell Crunch

Lie on your back with your legs straight on the floor. 1.Hold a dumbbell so it hangs down between your hands. 2.Then straighten your arms.Lift your head, shoulders, and upper torso off the mat 3.by contracting your abs. Do not move your legs.Lower yourself back to the mat. Repeat.4.

Bicycle

Lie on your back.1.Rest your fingertips on the back of your head.2.Bend your left knee. Extend your right leg and lift it 45° 3.off the floor.

With your abs contracted and your torso against the 4.mat, bring your right shoulder toward your left knee.Then switch: bend your right knee, extend your left leg, 5.and bring your left shoulder toward your right knee.Continue to switch back and forth at a steady rate.6.Focus your energy on your abs; don’t make the 7.exercise about your shoulders or legs.Keep the movement small, and don’t let your torso rock 8.back and forth.

Low Plank

Lie on your stomach with your arms bent and placed 1.along your sides, your hands facing forward, and your feet together. Push yourself up onto your elbows. Keep your hands 2.apart, with your thumbs pointing toward the ceiling.Make your body form a straight line. Be careful not to 3.stick your butt in the air, sag toward the mat, or hunch your shoulders. Keep your head in line with your spine rather than letting it drop down.Hold the position while continuing to breathe.4.

To make the low plank easier, clasp your hands together. To make it more difficult, cross one ankle over the other and switch the crossover halfway through your set.

High Plank

Lie on your stomach.1.Place your hands slightly wider than shoulder-width 2.apart and push yourself up onto them.Make your body form a straight line. Don’t stick your 3.butt in the air, let it sag toward the mat, or hunch your shoulders. Keep your head in line with your spine.Hold the position while continuing to breathe.4.

As with the low plank, cross one ankle over the other to make the exercise more difficult.


Ball Crunch

Lie on your back on a 1. Swiss ball (a large, inflatable exercise ball) with your feet on the floor.Rest your fingertips on the back of your head.2.Crunch up, lifting your head and shoulders off the ball.3.At the top of the movement, try to tighten your abs a 4.little more.Return to the starting position.5.Repeat.6.

Ball Pike

Rest your stomach on a Swiss ball. Walk yourself 1.forward so that your knees are on the ball and your hands are on the floor beneath your shoulders. Your body should form a straight line parallel to the floor.Tighten your abs and try to fold over at your hips. 2.Continue folding until your ankles are against the ball and you are in a pike position.Return to the starting position. Repeat.3.

Captain’s Chair (Leg Lift)Stand up on the chair and 1.grasp the hand grips.Contract your abs and lift 2.your knees, keeping your back flat against the pad.Hold the position.3.Return to the starting 4.position. Repeat.

Oblique ExercisesOblique Crunch

Lie on your back with your knees bent.1.Extend your right arm along the floor so that it’s at a 2.90° angle to your torso.Rest the fingertips of your left hand on the back of your 3.head.Crunch up at an angle, bringing your left shoulder 4.toward your right knee.Keep the movement small. Focus on working your abs 5.rather than moving your shoulders and elbow.

Return to the starting position. Keep repeating the 6.movement on the same side.When you’ve completed your set, switch sides: crunch 7.up, bringing your right shoulder toward your left knee.

Side Crunch

Lie on your back with your knees bent.1.Keeping your torso straight and your knees as close 2.together as possible, swing your legs to the left. Rest your bottom leg on the mat.Crunch up, bringing your head, shoulders, and upper 3.torso off the mat. Move straight up (as if you’re doing a basic crunch) rather than turning toward your legs.Return to the starting position.4.Repeat until you’ve completed the set.5.Swing your legs to the right and then do another set.6.

Side Plank

Lie on one side, with your bottom hand directly under 1.your shoulder and your front foot just in front of your back foot.Push yourself up so that you’re resting on your hand 2.and foot.Bring your top arm up toward the ceiling. Your body 3.should form a “T” shape.Keep your abs contracted and don’t let your bottom hip 4.sag toward the floor.Hold the position for as long as you can.5.

To make the side plank easier, rest your hand on your hip rather than raise it in the air. To make it more difficult, stack one foot on top of the other.

Moving Low Side Plank

Lie on your side with one arm directly under your 1.shoulder, fingers pointing forward. Rest your other arm on your side.Stack one foot on top of the other.2.Tighten your abs and lift yourself up so that you’re 3.resting on your lower arm and foot. Make your body into a straight line.Hold the pose for a count of three and then lower down 4.until you almost touch the mat. Repeat.After you’ve completed the set, switch sides.5.

Abs Workout RoutinesThe following tables provide beginner, intermediate, and advanced ab workouts. If you can do one routine without difficulty, either increase reps and/or sets or jump to the next routine level. (For more on constructing weight training routines, see the Quamut guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.com.)

Beginner Abs Routine

Exercise Reps/Time Sets

Crunch 10–12 2–3

Reverse crunch

10–12 2–3

Low plank 20–30 seconds 2–3

Bicycle 5–6 2–3

Oblique crunch

10–12 per side2–3 per side

Intermediate Abs Routine


Ball crunch 12–15 2–3

Dumbbell crunch

12–15 2–3

Side plank 30–60 seconds per side 2 per side

High plank 30–60 seconds 2 per side

Side crunch 12–15 per side 2 per side

Advanced Abs Routine


Bicycle 20–30 2–3

Ball pike 20–30 2–3

Captain’s chair

20–30 2–3

High plank 60–90 seconds 2–3

Moving low side plank

20–30 per side2–3 per side


Myths About Strengthening Your Legs and ButtThere are a number of common misconceptions about exer-cising your legs and butt that you should know about before starting any leg and butt workout regimen.

Doinglegandbuttexerciseswillgetridofcellulite,•saddlebags,andhipflab: Leg and butt exercises can tone and firm the muscles of your lower body but won’t work magic on their own. To get the best results, you have to combine your leg and butt workout with overall strength training, aerobic exercise, and healthy eating habits. Peopleinterestedonlyinstrongupperbodies•don’tneedtoworryaboutlegandbuttexercises: A strong lower body will give you the support you need to build biceps, lats, shoulders, and so on.

Leg and Butt Exercises: Form and SafetyTo maximize your progress and limit the risk of injury, always follow these safety guidelines:

Don’tslumpforwardorarchyourback:• While doing exercises that involve standing, make sure to stack your head and shoulders over your hips. Think of your spine as a healthy “S” curve and avoid slumping your shoulders or arching your back. Don’thunchyourshoulders:• Don’t let your shoulders elevate toward your ears.Tightenyourabs:• Exhale while you lift the weight and draw your belly button in toward your spine. This will work your abdominals and protect your lower back.Don’tlockyourjoints:• Don’t let your elbows or knees tense into a fully locked position.Don’tusemomentum:• Force yourself to make your muscles do all the work. Don’t swing your limbs and allow momentum to carry the weight up and down.

Stretching Your Legs and ButtStretching your legs and butt before and after exercising helps reduce muscle soreness.

Butt/Glute StretchLie on your back.1.Wrap your arms 2.around your bent legs, hugging your thighs in toward your chest.Bring your head up to meet your knees.3.Hold the position for a few moments while continuing 4.to breathe.

Quad StretchStarting in a standing 1.position, bend one knee so your foot comes up behind your butt. Grasp that ankle firmly with the hand on the same side.To keep your balance, focus 2.your eyes firmly on a spot on the wall, or rest your free hand on a stationary object for support.Pull your ankle upward toward your butt until you feel a 3.stretch. Don’t let your knee open out to the side.Hold the position for 30–60 seconds while continuing 4.to breathe.Switch legs and repeat. 5.

Exercising Your Legs and ButtHamstring Stretch

Lie on your back.1.Bend your right 2.leg slightly and raise it off the floor. Wrap your hands 3.around your hamstring. Keeping your back and butt on the floor, pull your leg toward your body until you feel a stretch.Hold the position for 30–60 seconds while continuing 4.to breathe.Switch legs and repeat.5.

Calf StretchExtend your arms and 1.place both hands flat against a wall. Place one foot forward so 2.your feet are in line but about 2–3 feet apart. Bend your front leg. Keep 3.your back leg straight, with your back heel pressed to the floor.Keeping your back heel 4.pressed to the floor, push your hips forward slightly.Hold the position for 30–60 seconds while continuing 5.to breathe.Switch legs and repeat.6.

Leg and Butt ExercisesThe following exercises are organized according to the major muscle group they work. You should work out your legs and butt 2–3 times per week, allowing at least one day of rest between each workout. If you prefer, you can break up the routines to focus on specific muscle groups within the legs: quads and glutes one day, hamstrings and calves another, and so on. Some of the following exercises call for dumbbells or barbells; if you’re a beginner, you may want to do those exercises without weights at first. The effort of lift-ing your own body weight is a great workout in itself.

Combo Exercises: Legs and ButtSquat

Place the barbell on your shoulders behind your head.1.Stand with your feet slightly wider than hip-width apart 2.and your toes pointing forward.Squat down as if you’re going to sit in a chair. Don’t let 3.your knees buckle outwards. Try to continue until your thighs are parallel to the floor.As you squat, rest your weight on your heels, rather 4.than your toes: look straight ahead, keep your chest lifted, and don’t let your knees go beyond your toes.Return to the original position.5.

If you’re a beginner, start out without using a barbell. In-stead, let your arms hang at your sides.

The Leg and Butt MusclesThe legs and butt include several major muscle groups.

Glutes:• The muscles of your butt, including the gluteus maximus and, underneath and beneath it, the gluteus medius and gluteus minimusQuadriceps(quads):• The muscles that make up the front of your thigh, including the rectus femoris, vastus medialis, vastus lateralis (outer thigh), and vastus intermedius (beneath the rectus femoris) Hamstrings:• The muscles on the back of your thigh Calves:• The muscles on the back of your lower leg, including the gastrocnemius and soleus

Benefits of Strengthening Your Lower BodyStrengthening your legs and butt will help improve your:

Health:• Strong legs help protect you from knee, hip, and ankle injuries. In addition, strengthening the large muscles of your legs speeds your metabolism and helps you burn calories.Performance:• Working your legs and butt improves your ability to perform basic everyday tasks as well as your balance, coordination, and athleticism. Appearance:• Strong, shapely legs and a firm butt are considered attractive on both men and women.

rectus femoris

vastus lateralis

vastus medialis

gluteus medius

gluteus maximus

vastus lateralis

gastrocnemius


Plie Squat

Grasp a dumbbell with both hands, holding it between 1.your legs.Stand with your feet slightly wider than hip-width apart 2.and your toes facing outward.Squat down as far as you can without letting your butt 3.tilt back. As you squat, keep your torso upright rather than lean forward. Keep your knees over your toes rather than let them cave in toward the floor.Return to the starting position. Repeat.4.

If you’re a beginner, try plie squats without dumbbells at first. Then proceed to using weights.

LungeHold a dumbbell 1.in each hand with your palms facing your sides and your feet hip-width apart.With your 2.right leg, step forward.Bend both knees 3.and descend until your right thigh parallels the floor. Keep your left thigh perpendicular to the floor, keep your torso upright, and make sure your front knee doesn’t go past your toe.Return to the starting position.4.Switch legs and repeat.5.

If you’re a beginner, try lunges without dumbbells at first.Then proceed to using weights.

Ball Lunge

Stand with your feet hip-width apart. Lift a 1. medicine ball (heavy exercise ball) up in front of you.Stride forward with your right leg, keeping your left leg 2.stationary and straight.As you move forward, straighten your arms parallel to 3.the floor, extending the medicine ball away from you.Push back to the starting position, bending your 4.elbows slightly and bringing the ball back to its original position.Repeat, this time with the left leg.5.

Deadlift

Stand with your feet shoulder-width apart.1.Bending at the knees, grasp the barbell with your palms 2.facing the floor. Your hands should be spaced slightly wider than your legs.Stand up, pressing your hips forward and keeping your 3.back flat.Lower the bar to the floor.4.Return to the starting position. Repeat.5.

Straight Leg Raise

1. Stand roughly a foot away from a chair. Lean forward, resting your forearms on the chair.2.With your right leg slightly bent, raise your left leg 3.behind you, lifting it at a right angle to the floor. Keep your left leg straight and move it in line with your spine, rather than letting it angle inward or outward. Keep your abs contracted and your torso straight.4.Hold the leg steady at the top of the movement, then 5.return the leg to the ground.Complete a full set before switching to the other leg. 6.

Bridge and Leg Lift

Lie on your back with your feet hip-width apart and 1.your knees bent.Lift your butt off the floor, contracting your abs, until 2.only your upper back remains on the floor.Staying in the bridge, lift your left leg so that your 3.thighs are parallel.Lower your left leg to the floor.4.Repeat steps 3–4, keeping your torso still.5.Complete a set before switching to the right leg.6.

Swim Kick

Lie on your stomach with your arms bent at your sides 1.so your hands are near your head.Lift your legs a few inches off the floor. Contract your 2.abs so they don’t touch the mat.Kick your legs rapidly up and down, as if swimming, for 3.30–90 seconds while continuing to breathe.

Glutes ExercisesKneeling Butt Lift

Balance on your hands and knees, with your hands 1.under your shoulders and your knees under your hips.Keeping your foot flexed and your knee at a 90° angle, 2.lift your leg in the air until your thigh is parallel to the floor.Keeping the lifted leg at a 90° angle, bring it down until 3.it almost touches the mat. Perform all repetitions on the first leg before switching 4.to the other leg.

Seated Leg Curl

Sit down in the machine so that the backs of your 1.ankles are against the pad. Grasp the handles.Bring your legs toward the floor until your knees are 2.bent at a 90° angle.As you move your legs, keep your back pressed against 3.the pad and your abs contracted.Straighten your legs slowly, returning to the original 4.position. Repeat.

Inner and Outer Thigh ExercisesSide Leg Lift

Lie on your left side with your feet stacked. Extend your 1.left arm along the mat and rest your head on it. Put your right hand on the mat in front of you.Flexing your foot, lift your right leg to hip height. Keep 2.your leg straight throughout the movement. Try to move only your leg—keep your torso motionless.Lower your leg. 3.Repeat steps 2–3.4.Switch sides and repeat.5.


Inner Thigh Lift

Lie on your left side. Extend your left arm along the 1.mat, bend your arm, and rest your head in your hand.Bend your right knee and place your right foot flat on 2.the floor in front of your body. Flex your foot and lift your left leg up as far as you can. 3.Keep your left leg straight throughout the movement. 4.Try to move only your leg—keep your torso motionless.Lower your leg. Repeat.5.After doing a full set, repeat the motion, this time with 6.your toe pointed.Switch sides and repeat.7.

Outer Thigh LiftStand close to a chair or 1.table, resting your hand lightly on it to balance yourself.Lift your right leg up and 2.out at a slight angle.As you move, keep your 3.right hip pressed down and in line with your left hip.Lower your right leg, but 4.don’t let it touch the floor. Repeat.Complete a set, then switch legs and repeat.5.

Thigh Adductor

Position yourself with your back against the pad. Put 1.your inner thighs against the pads.Press against the pads to bring your thighs together.2.As you move your legs, keep your back against the pad.3.Return to the starting position. 4.

Thigh Abductor

Position yourself with your back against the pad of the 1.machine. Put your outer thighs against the pads.Press against the pads to spread your thighs apart.2.As you move your legs, keep your back against the pad.3.Return to the starting position.4.

Quad ExercisesLeg Press

Place your feet 1.shoulder-width apart with your toes pointing out slightly.Release the brake 2.(to one or both of your sides) and lower your knees to 90° but no further. Pause, then return 3.to the starting position. Repeat.

Leg Extension

Position yourself so your back is against the pad and 1.your shins are against the lower pads. Grasp the handles firmly. Extend your legs, keeping your back against the pad.2.Return to the starting position.3.

Hamstrings ExercisesLying Leg Curl

Lie face down with your calves under the pad and your 1.knees below the pad. Grasp the handles firmly.Bring your heels toward your butt, keeping your abs 2.tightened and your pelvis pressed against the pad.Return to the starting position. Repeat.3.

CalvesSeated Calf Raise

Sit with your heels hanging over the edge and the balls 1.of your feet on the step.Press your heels up, leaving your toes on the step.2.Return to the original position, letting your heels sink 3.below the level of the step.

Standing Calf Raise Stand on one leg with your heel 1.hanging over the edge of the step and the ball of your foot on the step. Cross your other foot behind the heel of the foot you’re standing on.Grasp a dumbbell in each hand. 2.Let your hands hang down with your palms facing in.Press up onto your tiptoes, 3.keeping your knee straight and without bouncing.Return slowly to the original position, letting your heels 4.sink below the level of the step.Finish one set with one leg, then switch sides and do a 5.full set with the other leg.

To make standing calf raises easier, use both legs at once instead of one leg at a time.

Lower Body Workout RoutinesThe tables below provide beginner, intermediate, and advanced lower body workouts. If you can do one routine without difficulty, either increase reps and/or sets or jump to the next routine level. (For more on constructing weight training routines, see the Quamut guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.com.)

Beginner Lower Body Routine


Squat 6–8 2–3

Straight leg raise 10–12 per leg 2–3 per leg

Swim kick 20–30 seconds 2–3

Reverse leg extension 8–10 2–3

Thigh adductor 8–10 2–3

Thigh abductor 8–10 2–3

Leg extension 8–10 2–3

Sitting calf raise 8–10 2–3

Intermediate Lower Body Routine


Squat 10–15 2–3

Kneeling butt lift45–60 seconds per leg

2–3 per leg

Leg press 10–15 2–3

Bridge and leg lift 12–15 per leg 2–3

Inner thigh lift 12–15 per leg 2 per leg

Outer thigh lift 12–15 per leg 2 per leg

Leg curl 10–12 per leg 2–3 per leg

Standing calf raise 10–20 2–3

Advanced Lower Body Routine


Squat 8–15 2–3

Plie squat 8–15 2–3

Ball lunge 8–15 per leg 2–3 per leg

Deadlift 8–15 2–3

Leg curl 8–12 per leg 2–3 per leg

Side leg lift 12–15 per leg 2–3 per leg

Standing calf raise (on one leg)

10–20 per leg 2–3 per leg

mind & body weight training: abs, legs &...

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