Butts and Guts

1. Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
2. If fitted, grasp the handles on each side of the machine.
3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
4. While exhaling, press against the legs pads of the machine with your legs, and bring your thighs close together.
5. When you feel a slight stretching in your adductors, pause for a count of one squeezing them as you do so.
6. In a controlled movement, return to the start position, inhaling as you do so.
7. Repeat.

• Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
• Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
• Pause and slowly return your right leg to starting position.
• Repeat the movement.

1. Lie on your right side on top of a yoga mat or other soft surface.
2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
3. Slowly lift the left leg into the air, keeping it straight during the exercise.
4. Slowly lower your left leg. Complete the set then repeat with the other leg.

1. On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
2. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
3. Pause at the top of the movement and slowly lower your right knee down to the starting position.

1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
2. Lock your ankles under the footpads.
3. Start with your body in a straight line head to toe.
4. Place your arms across your chest, behind or at the side of your head.
5. Slowly bend forward by relacing your, back and abdominal muscles.
6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals and obliques.
4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Using a squat or barbell rack, set the barbell at shoulder height.
2. Position yourself so the barbell is resting on your shoulders and you are facing away from the rack.
3. Stand up to lift the barbell clear of the rack and take a few steps away from the rack.
4. Position your feet slightly less than shoulder width apart.
5. Keep your legs straight and bend forward at the hips.
6. Continue bending forward until you feel a mild stretch in your hamstrings. (Do not try to bend past the mild stretching sensation. As flexibility increases so does the range of motion.) Hold for a count of one.
7. Return to the starting position by straightening from the hips. Repeat.

Start with lower weights when performing this exercise for the first few times to allow your body to adapt to the movement. This exercise can also be done with your knees slightly bent to emphasize use of your glutes.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
3. Pause and return to the starting position.

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. Return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetition.
7. Repeat.

1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
2. Keep abs engaged and perform short kicks in an alternating fashion.
3. Repeat as needed and then lower legs to the ground.

1. Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
2. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
3. Touch the chair with your butt then slowly rise back to the starting position.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
2. Keep abs engaged and perform short kicks in an alternating fashion.
3. Repeat as needed and then lower legs to the ground.

1. Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat.
2. Maintaining control, lift the bar up. Bend your knees forward and allow your hips to bend back as if sitting down. Pause when thighs are parallel with the floor.
3. Return to the starting position and repeat.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Grip a chin up or pull up bar with a firm overhand grip.
2. Hang from the bar with your legs straight.
3. Raise your legs by flexing your hips forward and bending your knees up towards your chest.
4. Continue to raise your knees towards your chest by flexing your waist forward. Don’t swing your body to use momentum. Use your abdominals to pull your legs up.
5. Return to the starting position, lowering your legs slowly until they are straight.
6. Repeat.

For added resistance you can wear a dip belt with weight suspended from.

1. Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
2. Your torso should be straight and your lower back pressed against the pad of the bench if using one.
3. Keep your legs extended and pointing down to the floor. This is the start position.
4. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
5. Return to the start position in a smooth, controlled movement while inhaling.
6. Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Position yourself underneath a pull-up bar. Reach overhead, taking a grip that is at or just outside of shoulder-width. Place a slight bend in the elbows at all times.
2. Breathe out forcefully as you bring your knees up and towards your chest. Minimize swinging by contracting your abdominals throughout. Pause at the top of the movement.
3. Slowly bring your knees to the starting position. Repeat.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
4. Slowly lower your legs to the starting position in a smooth arcing motion.
5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

1. Adjust the seated leg curl machine to position the footpad just above your heels.
2. Sit upright and engage your abs as you position your legs in front of you.
3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

1. Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
2. Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
3. Lower down to starting position with arms and ball behind your head.

1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2. Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
3. Keep your elbows locked.
4. Push your back down flat into the floor to isolate your abdominal muscles.
5. Gently curl your shoulders forward and up off the floor.
6. Continue to push down into the floor with your lower back.
7. Raise your shoulders about four to six inches only.
8. Hold and squeeze your abdominal muscles for a count of one.
9. Return to the start position in a smooth movement.

Make sure the weight is held very securely!

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2. Place your hands lightly on either side of your head.
3. Keep your elbows in  so that they are parallel to your body.
4. Push your back down flat into the floor to isolate your abdominal muscles.
5. Gently curl your shoulders forward and up off the floor.
6. Continue to push down into the floor with your lower back.
7. Raise your shoulders about four to six inches only.
8. Hold and squeeze your abdominal muscles for a count of one.
9. Return to the start position in a smooth movement.

1. Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
2. Grip the sides of the bench for stability.
3. Leaning back to about a 45-degree angle from the bench. This is the start position.
4. Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
5. Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
2. Legs straight out in front of you, ankles together and feet slightly off the floor.
3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
4. Return to starting position.

1. Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
2. Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
3. Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
4. Slowly straighten your legs and roll the ball out to the starting position.

1. Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
2. Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
3. Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Lie face up with your legs straight and a swiss ball between your ankles.
2. Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
3. Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
4. Slowly lower the ball down until it gently touches the floor.

1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
4. Extend the legs back down towards the floor to the starting position.

1. Lay on a mat with your arms flat by your sides and your glutes, hamstrings, and calves all resting on a Swiss ball.
2. Pull your heels into the Swiss ball allowing you to ‘grip’ the ball between your heels and glutes.
3. Putting pressure on your arms, roll your lower body back so that your glutes and lower back leave the ground with the Swiss ball held tightly.
4. Lower your back and glutes slowly back to the ground to complete one rep.

Note – Take care not to lower yourself too quickly, this may cause the Swiss ball (with you attached) to bounce in a strange manner.

1. Stand tall against a wall with your head and back touching the wall.
2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
3. Rest your arms at your sides.
4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
5. Return to starting position by straightening your knees and standing tall again.

1. Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
2. Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
3. Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.