Quintessential Tums and Bums Part 2
Tums and Bums
Here in the Advanced Gold Membership Area we will provide some of our favorite toning exercises for bums, tums and thighs. We will start off the video series with general instruction on how to do each of the exercises in good form and technique, as you know we are big on that. For each exercise start with 15 repetitions, then repeat the circuit as many times as you feel comfortable. As you get fitter and stronger, perform more reps each time, moving to 20, then 30. Keep in mind, that tums and bums is just not for the ladies.
Yes guys, the ladies like a nice toned and defined midsection and tight firm bum on you too. Some you may find more comfortable than others, but try and pick specific ones that you enjoy doing and then add 2 to 5 lbs ankle weights to the mix. Master the form and then add weight. Same for you ladies. Once you master the tums and bums exercises, you too can add resistance into the routine to make them harder and more challenging.
It is essential that you remember to keep a tight core throughout all of these exercises, as a vast majority of these moves involve the ab and core region in one way or another. Also remember to listen to your body. You must think about the muscles that are being used as you feel it through out the exercise itself. Connecting the mind to the technique, form and position is critical for not only this group of exercises, but for all the moves here on the site.
The key is to burn fat and tone the tummy area, the glute region and thighs. As with all exercise, pushing out the lactic acid threshold is one of the important keys in getting the most from these exercises in the shortest amount of time. So BREATHING correctly is crucial in keeping the lactic acid burn that you will feel away for as long as possible. The old term "NO PAIN, NO GAIN" or "FEEL THE BURN" is really quite true.
Every time you exercise, regardless of what it is, we are trying to work as hard as we can and do as much work as possible before the lactic acid burn fatigues us to the point where we cannot continue. Breathing out (EXHALING) on the resistance or harder bit of the exercises is VERY IMPORTANT. Get the breathing wrong on these tums and bums exercises will slash your work rate. Lactic acid leaves the body through the respiratory system, which means that to get it out of your system to allow oxygen back in, YOU MUST BREATHE CORRECTLY.
We want to do as many as we can in good form and technique. Breathe in (INHALE) on the easier bits of the exercise to keep the lactic acid from building up. The young ladies in the video's will be very pronounced with there breathing, so not only watch for the form and technique, but also when they breathe. It all works together and most people overlook its importance and significance in toning and work rate.
ABS/OBLIQUES /Tums and bums
ON BACK KNEE AND ELBOW TWIST RIGHT/LEFT
20 LEFT, 20 RIGHT
Also known as a BICYCLE TWIST. Very straight forward exercise to get the abs tight and to get a great twist action on the core. To begin this abs and core exercise in the tums and bums sequence lay onto your back on a mat. Place your legs straight on the floor with your toes pointed. Then take your arms and place them out to the side and then bend them making a bicep muscle. Use a strong wrist, meaning bending the fist down to the inside of your forearm.
Next, lean forward from on your back and round out your back getting your shoulder blades off the floor. Next take your feet off the floor and bend one leg at the knee up toward your chest. Now begin a continuous motion of touching the right elbow to the left knee and then while keeping your shoulder blades off the floor touch the left elbow to the right knee.
This is a continuous exercise and you should be kicking your legs and toes out in between motions of left and right. Also, the elbows should be kept wide and you should have to really reach across with a big twist to get the knees and elbows to touch. Remember to keep the oxygen and breathing frequent and consistent. No holding your breathe on these, as the lactic acid build up will fatigue your ability to keep going. Follow the form and technique in the video.
20 LEFT, 20 RIGHT
20 BOTH KNEES AT THE SAME TIME
Another really good one for the abs in the tums and bums sequence. Lie on your back on a mat with your arms out to the side in a bent elbow position and your feet on the mat together. Now raise both straight legs up and keep them about 8 inches off the ground. At the same time, bring your hands and your feet up to the middle and reach around your knees in a hug, then kick your feet out as you lean back.
Tip: When you bring your legs and your arms together, you should be half way. Don’t let your legs come back to far. it is important for you to get in a good rhythm and get a GOOD crunch on the ab area. Watch the video for good form and technique.
To make these easier, keep one heel on the floor and do one leg at a time. This will make it easier to begin with then try and make it harder bu keeping both heels of the floor doing one leg at a time and build up to get both knees up at the same time.
PLANK KNEE ELBOW, KNEE OBLIQUE
20 LEFT, 20 RIGHT
This is a great all around tums and bums exercise and that it is in this sequence. Not only does this tighten the core, being in a plank position, but we also hit the ab muscles and the oblique areas. To begin this exercise, get into the plank position on your hands on a mat. The key is to keep your bum down and stay in a nice straight tight plank on hands position. Now bring one knee straight up toward the elbow and drop your chin as you do this. REMEMBER to keep your shoulders totally still and DON'T SWAY.
Then, place you foot back behind you. Next lean over a bit toward your left side on your toes and bring your knee out to the side with the toe in and kick the knee as forward toward the elbow as you can. At the same time as the knee comes up, the head turns back toward your knee squeezing the oblique area. Then return the toe back behind you.
Repeat this on the right side and that will complete 1 round. Later we will add the press up into the middle of these right left exercises. You can do that now if you are strong enough to do it. Follow the form and technique in the video.
SUPER KICKS ON BACK TOES IN
40 LEFT, 40 RIGHT
Great for the low abs and if you keep your toes pulled in an kick down through the heels on this one, you will really get a good squeeze on the bum area. 2 for 1 exercise. Begin this tums and bums exercise by lying on the floor on your back on a mat. Place your hands to the sides for stability. Now reach forward with your palms on the mat and get your shoulder blades off the mat. Once they are up you must stay up and contract the abs under the the parting of the ribcage.
Bring one leg back and the other off the floor. Now you should have a BIG SWING with your legs and throw your heels down to the mat engaging your bum. Keep in a rhythm and kick them low in front of you. A great low ab exercise and a sister to the low ab reverse kick.
V SEAT SIT UP TWIST
Great for the abs in this tums and bums sequence. Lie on your back with your arms straight behind your head and your feet on the mat together. Bring your hands and your feet up to the side of your knees, then straight armed and straight legged go back down to the mat whilst crossing your ankles, then sit up reaching for the ceiling and twist right and left. Start again from the bottom to a V seat, back down cross ankles sit up twist.
Tip: When you bring your legs and your arms together, you should be half way. Don’t let your legs come back to far. It is important for you to reach for the mat past the knees and get a GOOD crunch on the abs. You should be in a V position at the top.
AB STRAIGHT LEG DIAGONAL TOE TOUCH
20 LEFT, 20 RIGHT
Great exercise for the tums and bums sequence here. Begin this exercise by lying flat on your back on a mat. Spread your legs 3 feet apart and place your hands straight and behind your head so the back of your hands are touching the mat.
Now, throw your arms and hands forward while dropping your chin and on the way up raise your elbows with bent arms on the left side and reach down to the left foot with your right hand, then throw the elbow back on the right side and reach and touch the right toe with the left hand and then go back down to the beginning position. Continue with aggression throughout the exercise.
SEATED FOOT FLUTTER AND SCISSOR KICKS
40 FLUTTER, 40 SIDE SCISSORS
Great for the low abs and for the adductors (inside thighs) when done really quickly. To begin this low ab exercise, sit on a on a mat. Place your hands down to the sides of your bum on the mat and straighten your legs with your toes pointed. Now lean back slightly putting a C rounded back into it. Bring your legs up and flutter up and down about 6 inches off the floor.
To do the side scissor, get into the same position as above, but this time cross your ankles and push in and out with the heels. Watch the video for totally correct form on this exercise.
SIDE BRIDGE DUMB BELL OVER AND UNDER
20 LEFT, 20 RIGHT
Start by laying on your side with one elbow on the floor and your feet on top of one another. Grab a 2 or 3 kg dumb bell and hold it on your side on your thigh. Lift your hips and the D/B up until your body is exactly straight and your hand straight above your head.
Now lean over the top and let the D/B drop and push it underneath your side, then push it straight out level with the floor, then return up to the top and lower the D/B and your hips and tap the mat with your hip. DON”T PLOP...TAPPING ONLY...Force It!
Tip: You can use your hand at your side and raise the hand with the hips in unison so that your hand is straight up to the ceiling at the top and at your side on the way down. Breathe out on the way up and in on the way down.
LOW AB REVERSE KICK
Begin the exercise by lying flat on your back. Bring your knees up so that you are on your tip toes just touching the mat. Keep your knees together. Place your palms by your sides. Pushing down and away from yourself on the mat, roll your hips back until your bum comes off the floor. Your knees come back to your face and your hands push away and down. Kick your hips up to the ceiling.
Tip: Breathe out when rolling back and breathe in when tapping your toes on the mat coming back down. A more advanced exercise is to do this as Carlene is doing this exercise. Think, bum off the floor and try not to break the legs on the way down...move from the low ab area!
PLANK ALTERNATE FOOT TO HAND
20LEFT, 20 RIGHT
You are really going to need pretty flexible hip flexors here on this exercise. Come down into the plank on hands position. Your hands should be wider than shoulder width. Now pick up your right foot and step up and place your flat foot next to your hand. Once there, place it back behind you.
Continue with left right rhythm. Remember to keep dropping your chin and squeezing the abs when you bring your foot up.
WIDE SCISSOR AB CRUNCH
20 LEFT, 20 RIGHT
This tums and bums exercise is a derivative of a basic ab crunch but really gets the obliques working with the right foot position. To begin this abs and core exercise in the tums and bums sequence lay onto your back on a mat. Place your legs straight on the floor with your toes pointed. Then take your arms and place them out to the side and then bend them making a bicep muscle.
Use a strong wrist, meaning bending the fist down to the inside of your forearm. Next, lean forward from on your back and round out your back getting your shoulder blades off the floor. Next raise both your legs until they are both off the floor and in a still, wide scissor position. Now crunch forward as far as you can pushing down through the middle of the abs, and then back down. Continue on.
Tip: Drop your chin and NEVER grab the back of your head with your hands. Always try and pause at the top for 2 to 3 seconds to get a good contraction.
STANDING KNEE ELBOW OBLIQUE CRUNCH
20 LEFT, 20 RIGHT
A tough one to master, but worth the time it takes to master. Start by standing in front of a mirror. Start on the left side. The object is to get a crunch on the entire left side for the obliques. Getting the head moving in each direction is the key to good form and getting the most out of this exercise.
Lean over to the right side with your elbow bent over your head. You should be up on the the left toe and always land on the left toe...softly. This is a rhythm based exercise. Now lean over so all of your weight is on the right foot and and pick up the left knee and lean the elbow into the front of your knee cap. The head must lean left to get the crunch going from the top and the bottom. You will do 20 on the left then change stance and do 20 on the right.
Tip: You must keep in a VERY tight core and ab crunch position. If you don't, you will not get the total benefit from this tums and bums exercise.
PLANK RISE AND FALL SIDE STEP
20 UP and DOWN
To begin this exercise, get into the on toes plank position. Be sure to be nice and straight and very tight in the center of the core and ab area. WITHOUT swaying, keep as still as possible, take your right hand and replace it palms down where your elbow was.
In one big push, push up using both palm down right hand and the clenched neutral fist of the left and come up to the press-up position. At this point do one press up then fall back down to the plank position. with the alternating left hand...execute the same way by replacing the palm down hand where the left elbow was, with a big push, come up to the press up position again.
Tip: Push together with the palm down hand and the neutral fist of the other hand and try not to sway. Proper execution of this exercise requires you to move maybe an injch with your bum, but NO MORE.
PLANK ON HANDS SUPERMAN
20 LEFT, 20 RIGHT
This is a great core static exercise. Get into the plank position on your hands. Keep your bum down, but do not DIP the hips on this exercise. At the same time, lift your right hand and your left leg in unison. This will throw you off balance.
The key is to reach your hands and arms straight out and your leg straight with a pointed toe. This is a tough one to master. The tighter your core the easier it becomes. If you can not achieve this one in the plank position on the hands, do it on your elbows and knees until you have gained a sufficient tight core to do this on your hands.
PRISONER SQUAT ELBOW TWIST
20 LEFT. 20 RIGHT
To begin the exercise, stand with your feet very wide 2’. Adjust your posture, tighten your core and focus on form. Now put your hands behind your head as if you were a prisoner.
Squat down, keeping your chin and shoulders back...NO HUNCHING. Breathe in on the way down. Now Drive up through the heels, lift your left knee as high as it will go as you press up from the bottom and twist your RIGHT elbow and touch your knee..BREATHE OUT.
Come back to the standing position with your feet wide and squat down again. Now drive up from the bottom through the heels..Breathing out, lift your right knee and twist over with your left elbow and touch your Right knee. Continue this form and do 15 reps each side and 2 sets.
Tip: Remember your breathing technique. Always breathe in on the way down and out as you drive from the bottom and twist. Keep your chin and shoulders back and keep a tight core.