If you want to add some shape and curves to your frame, compound exercises should be part of your workout routine. These exercises challenge more than one muscle group at a time, increasing the efficiency and effectiveness of your exercise routine. Do resistance training exercises that challenge your lower abs, butt and thighs to increase your muscular strength and endurance. Consult with your doctor before starting a new exercise program.
Mountain climbers tone your lower abs, butt, thighs, lower back and arms. You can do them by kneeling in front of a workout bench and placing your hands on the bench with your palms facing down. Extend your legs behind you and lift onto your toes. Tighten your abs and align your hips with the rest of your body. Lift your right foot off the floor and pull your right knee toward your right shoulder. Extend your right leg behind your right hip, and then start another rep without lowering your foot to the floor. Complete 10 reps before switching legs.
The crunch to standing exercise tightens your butt, lower abs, thighs and lower back. Sit on top of a BOSU ball, a rubber, dome-shaped piece of exercise equipment. Bend your knees and place your feet on the floor in front of you. Tighten your abs, straighten your back, and place your hands behind your head. Lower your back 45 degrees, then crunch forward, push up through your heels and stand. Sit back down on the ball and begin another repetition.
The heaven and earth exercise tones your butt, abs, thighs, quads and lower back. Stand up straight with your feet together, and hold a rolled towel with both hands directly in front of your shoulders, parallel to the floor. Tighten your abs, stick your hips out behind you, and lower your hips until your legs form a 90-degree angle. Fold your chest onto the top of your legs, tuck your chin, bend your elbows, and pull the towel to your knees. Immediately lift the towel overhead, push up through your heels, and return to the start position.
The glutes bridge ball squeeze tones your glutes, inner thighs, abs and lower back. Lie on your back, bend your knees, and rest your feet on the ground, hip-width apart. Place a medicine ball between your thighs, and press your legs against it to hold it in place. Lift your hips off the floor and into a straight line with your shoulders, lower back and knees. Lower your hips toward the floor and begin another repetition before your hips make contact with the floor.
- Fitness: The Short Shorts Workout
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- Photodisc/Photodisc/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.