Are you dreading putting
away those heavy winter jackets and boots? Does facing the heat by slipping
into a more soothing and comfortable slinky swimsuit scare the heck out
of you? Well it is time to pull yourself away from the comfortable fireplace
and comfort foods that have been with you throughout the winter.
Don't dread the beach or
those short shorts that you would love to wear. It is time to get that
6 pack to match those gorgeous glutes you will have.
You can have a better butt
and slimmer waist in time for the beautiful weather. Linda Fredette's hottest
but firming, and tummy-toning routine will give you the toned tush, and
flat tummy you've been looking for. Linda Fredette is the (Canadian Natural
Pro Bodybuilder with the WNSO).
Cardio alone cannot
shape and form your body. It is a very important part of your training
regime to burn fat but if you start out a large pair and only do cardio
you will still be a pair but you will be a smaller pair. You need to sculpt
your buns and abs to be bikini worthy.
The most important rule to
having the perfect posterior and mouth watering mid-section is proper stance
- proper posture and the right resistance. You need to literally
work that butt off! So in order to shape and sculpt you need to fatigue
your muscles. Feeling a slight burn is a good thing but if you go
until you cannot move anymore, you probably went too far.
This is called progressive
overload. When the body is pushed beyond its normal demands it will adapt
to those demands by becoming stronger and building more muscle fibers hence
a rounder rump.
Do 2-3 sets and keep your
reps between the 12 to 20 range. When you find it becomes easy don't do
more reps, increase the weights. This will accomplish both toning and fat
burning. Training every second day will allow your body to rest and
recover so that you don't over train
or get injured.
Remember, Nutrition is always
an important key to maintaining weight and/or losing weight. Small
meals every two to three hours is key. KEEP YOUR CARBS AT BAY AFTER
2PM BECAUSE IT WILL ONLY SLOW YOU AND YOUR METABOLISM DOWN not allowing
your body to be an ultimate fat burning machine.
Hang on to your
seat: ultimate butt-toning workout about to commence
up is squats - perform 12 to 20 reps. Then move directly to 12 to 20 reps
of the standing kickback - Rest one minute repeat two more times.
Next exercise - perform 12
to 20 reps Plie squats. Then move directly to 12 to 20 reps of STEP
UPS - Rest one minutes repeat two more times.
Last but not least – perform
12 to 20 reps DEADLIFTS. Then move directly to 12 to 20 reps of Lunges
Your feet should be shoulder-width
apart, holding dumbbells or jugs of water at your sides. Your head held
straight while maintaining the natural arch in your back, knees should
be slightly bent. Inhale stick out your butt as you bend at the knees and
hips moving downward to a sitting position. , Or as low as you can comfortably
without pain in your lower back or knees. Never let your knees go past
your toes. Exhale, slowly rising to a standing position..
Hold the back of a chair
or bench to keep your balance. Feet should be underneath your hips, rotate
the foot from your hip joint to the right.
In a slow and controlled
manner lift the right leg behind you – keeping the knee soft but not bent.
The movement is a slight lift and ankle weights can be worn for higher
intensity. Repeat with other leg.
Stand - feet shoulder-width
apart, point your toes slightly outward. Hold a dumbbell between your legs
and make sure your abdominals are contracted and shoulders down and back.
First stick your butt out
and start to move downward simulating sitting in a chair. Continue to move
downwards until your legs are almost parallel to the floor, hold position
for 2 seconds. Your back is always straight and you should look straight
ahead. At the end of the movement - push up in a smooth controlled manner
until the weight is raised to full extension and repeat.
Stand in front of your steps
- Place your right foot flat on the step and your left foot flat on the
floor. Squeeze your right glute and push up on the right leg minimizing
the push off by the left foot. Bring the left foot up so that both
feet are on the step. Then lower your feet one at a time to the floor.
Repeat. Perform all reps with one leg before switching to other leg.
For higher intensity you can adjust step height or hold dumbbells.
DEADLIFTS – STIFF LEGGED
Stand with your feet underneath
your hips and your knees soft. Contract your abdominals and keep
your back straight. Shoulders are back and arms are close to the
legs. Slowly lean forward from the waist until you feel a good stretch
in the hamstrings. Then move back up slowly squeezing your buttocks - keeping
your back flat – contracting abdominals and head up throughout entire range
Holding dumbbells at your
sides. Bring one leg forward; making sure that your bent knee does not
go past your toes. Progress downwards in a controlled manner until your
back knee is close to the ground. Push on your front leg while squeezing
your buttocks to help you move back into the starting position. Move on
to the next rep without pausing. Perform all reps with one leg before switching
to other leg.
Now on to
my military experience we were taught how to effectively work both our
cardio and abs as part of a team to be more time efficient.. Since then
I have found combining cardio and abdominal exercises gives you the best
of both worlds.
Begin with 10 minutes of
brisk walking outdoors or on a treadmill. After 10 mins. Drop and
do CRUNCHES to failure. Restart your brisk walking for another 10mins and
then drop and do ALTERNATE ELBOW TO KNEE for oblique to failure.
Repeat each the cardio with
crunch and cardio with alternate elbows to knees twice for each.
As you become stronger,
your cardio can increase in intensity.
For a more rigorous workout
do another 20 minutes of cardio afterwards.
This is an excellent exercise
to keep the contraction within the abdominal muscles.
Lie on a mat on your back,
your feet off the floor, make a right angle with your legs, your shoulders
should be just off the floor but still back. Inhale and bring your knees
inwards to your chest using your abdominal muscles lift your upper body
to a 30-degree angle.
Always keep your chin off
your chest, making sure that your neck is not moving and you are looking
to the ceiling. Your goal is to crunch your ribs & your hips together
hold for 2 seconds release slightly under control but never losing the
contraction in the abdominals.
ALTERNATE ELBOW TO KNEE
This exercise is good for
working the side oblique and hip flexors.
Keep your chin off your
chest, your hands by your ears. Your shoulders should be just off the floor,
under control take your right shoulder up and across to your left knee.
Repeat 20-30 reps and then do the other side. Alternating shoulders
and knees are also accepted. Your abdominals should be the muscles lifting
your shoulders off the floor and your oblique muscles bringing your shoulders
across to the knee. Keep your actions smooth and controlled throughout
The first step is done now
with your positive action you will bring positive results. Take control
of your changes be flexible and become the you you have always wanted to
Linda Fredette is a professional
WNSO Natural Bodybuilder where she earned her pro status by taking the
overall title at the FAME 2004 World Championships. Linda will be
making her pro debut at FAME 2005.