This article discusses exercise and health, includes, weightlifting, bodybuilding, exercise program, exercise equipment,
You will be surprised how just a few helpful tips can make a huge difference to your workout.

ABS training tips

* Keep your lower back pushed into the floor or bench. Unless you are advanced, and have sufficient abdominal and lower back strength, do not perform exercises that encourage you to arch your back up. If you find in general that your back arches up keep your knees bent and closer to your body so that your lower back if pushing into the floor or bench.

Breath out as you crunch up.

* Train your lower abdominals first - as they usually are the most difficult and will tire you out faster. So to ensure you give them the workout they deserve - make them no 1 on your list of your ab workouts.

* If you have your hands behind your neck when performing your ab exercises, make sure you keep your elbows back, and crunch up using your shoulders. If your elbows are pointed upwards then you will pull or drag on your neck which encourages neck soreness and pain.

* Don't over train your abs. Three quality training sessions per week is ample. Remember muscle needs recovery time to grow. It's muscle growth that increases your muscle tone in your midsection. Make sure you have at least one to two full days rest from ab exercises before performing your next ab workout.

* Don't go overboard with perfroming loads of repetitions. Rather than trying to achieve 5 x 100 crunches per exercise. Hold, for a count of 2-5, each rep you perform using 4-5 x 12 burning sets and reps. This will get you better results by far!
Remember: Your goal is to damage the muscle to promote muscle growth for increased muscle tone.
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* Don' t just train your abs. You need to be performing a full-body program rather than just concentrating on your abdominal region. Focus on training each body part so that you can a acheive a "toned and firm look" all over.

* Note: Always perform a warm up before your workout, a cool down after and then your stretches.


Lower Ab Crunches

Lie flat on your back on the floor, legs raised, knees bent and lower legs folded. Push your lower back into the floor. Place your hands by your sides, palms facing the floor. Raise your backside and hips slightly, breathing out at the same time. As you crunch up push your lower back into the floor and squeeze the lower section of your tummy (pelvis region) as tight as possible. Lower your hips and backside back down to the floor and repeat. You should feel a burning sensation in your lower tummy area and upper pelvis.

Floor Crunches

(you can also use your ab roller/ frame for this exercise)

Lie flat on your back on the floor, legs bent, feet flat, pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your tummy as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper tummy area and midsection.

Side Crunches  

(you can also use your ab roller for this exercise)

Lie flat on your back on the floor, have your knees bent and legs twisted to one side. Your lower body should be twisted to the side but your upper body should remain straight and flat on the floor. Have your hands by the sides of your head and your elbows back. Crunch up slightly pushing your lower back into the floor, raising your head and shoulders, squeezing the side of your waist. Lower your head and shoulders back down to the floor. Repeat the exercise until you have finished your reps. Then change to the other side.

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Arm Training Tips:

* Always, always keep your midsection firm and your back straight - don't slouch.

* Breath out at the hardest point of your exercise. Never hold your breath as it can cause dizziness as well as making you feel quite ill.

* Don't train too heavy. Because our biceps are normally quite a bit stronger, compared to our other muscles, we tend to use weights that are often too heavy for us.

Always, always keep your midsection firm and your back straight.


If you are swinging your weights up, arching your lower back, and grunting like there is no tomorrow, you should probably reduce the weights you are using. I know "everyone else does it" but I am telling you correct form (performing the exercise correctly) will get you better results. Get someone to help you (or spot you) if you want to train really heavy.

* Training your triceps. So "the back of your upper arms are floppy and you can't stand summer because you have to wear shorts sleeves." Sound familiar? Yep?
Train light to start with. Unlike your biceps your triceps aren't often used. So make sure "performing your tricep exercises correctly" is at the top of your tricep workout list.

* If you suffer from back pain perform your arm exercises seated. At most gyms now you will find Seated Bicep Curl Machines and Seated Tricep Extension Machines. Adjust the seat pad and the back pad to suit your height.
When using dumbbells make sure the bench you are using to train your biceps and triceps has a back pad on it to support your back. Also make sure your feet are either planted firmly into the floor or on the foot pads on the bench.
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* Include your arm workout as part of an exercise routine that includes your whole body. If you are going to show your arms off for summer you might as well show your legs too.

* Your workout should always goes hand in hand with a low fat eating program as well as cardiovascular exercise - that is, if you really want to kick butt and acheive decent results.

Standing Dumbbell Curls

Stand with your feet shoulder width apart, and knees slightly bent. Keep your midsection firm throughout the exercise and your back straight.

Hold a dumbbell in each hand down by your sides of your thighs, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel the "pulling feeling" in your biceps. Now lower the dumbbells down to starting position and repeat exercise until you have complete your set.

Tricep Dips

Sitting on a bench or chair, have your legs extended out in front of you. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement.

Have your hands besides your backside and facing frontwards. Place your backside to the edge of the bench or chair, making sure the chair is secure and won't slip out from under you.
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Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders. Push yourself back up and lower your self down again without stopping. Do this for the required amount of reps
 

LEG Training Tips
Note: Always perform a warm up before your workout, a cool down after and then your stretches.

Things to remember when training
your legs:

* No matter what exercise you are performing keep your midsection firm. Don't hold your breathe though! Just remember to keep your tummy tight to help support your lower back.

* Beware of knee injuries. If you have knee injuries always make sure you check with your doctor or physio before performing your leg exercises.

Train according to your body type. Certain exercises will acheive different results.
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* Don't go too heavy. When starting out go for no weights at all if possible. Training too heavy can cause injuries.

* Make sure when performing squats or lunges, (unless the squat specifies it and you are advanced or experienced in squatting), that your knees don't move forward past your ankles. This puts too much pressure on your knees.

* Don't over train your legs. Unless, of course, you don't need to use your legs for two weeks- :-). Just train your legs according to your personalised program and that's it. Believe me, you won't do it again in a hurry once you've felt the severe muscle soreness of overtraining.

* Make sure your program works all of your leg muscles not just one area in particular. Back and front, inner and outer thighs plus back and front of your lower legs.

* Train according to your body type. Certain exercises will acheive different results. For example you wouldn't perform a workout that encourages muscle mass and growth if your thighs are large and you want them smaller. Your requirements would be a workout that includes toning, re-shaping and the reduction of the size of your thighs.

* Muscle Recovery. Give yourself a few days rest in between training your leg muscles, they will need time to recover and repair. You will most probably feel muscle soreness kick-in almost immediately up to a day and a half later, this can last for 1-2 days. 
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If you can hardly move for about a week or two then you will be experiencing what I mentioned above about overtraining - which means you should re-assess your program to a more appropriate workout to suit YOUR needs.

* Make sure you train your calf muscles. Toned calf muscles look great and really do make a difference to the appearance of your legs.
Once again, don't over train them. If you flex your foot up and down you will feel your calf muscles moving - feel it? yep? Well imagine if you couldn't move them from overtraining. Yep, you will be most definately walking funny for a week or so.

Note: Always perform a warm up before your workout, a cool down after and then your stretches.

Standing Calf Raises

Stand with your feet narrower than shoulder width apart and your toes pointed frontwards. Keep your chest out and midsection firm, do not arch your back.

Beginners do not use weights! If you are more advanced and experienced with using weights you can hold a dumbbell in each hand, with your palms facing your outer thighs.

Now push up onto your big toes so your heels are raised. Squeeze your calf muscles then lower your heels down slowly. Repeat until you have finished your set. Keep your legs straight throughout the whole movement.
 
This can also be performed with your heels hanging off the edge of a sturdy step. When using this method lower your heels downwards until you feel a slight pull then push your heels up as high as possible squeezing your calf muscles.

Lunges

Lunges are an excellent shaping and toning exercise for the lower body for girls and guys.

Place your hands on your hips or by your sides. This is great for beginners who are not used to performing Lunges. Once you are comfortable with lunging you can increase your intensity by using dumbbells or a barbell.

Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg, repeating the exercise until you have completed your reps.

Note: If you are having difficulties performing your lunges place your front foot on a sturdy step when stepping forward.
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BUTT Training Tips

Exercise Tips for training your butt:

* Always keep your midsection firm.

* It is necessary to train your butt according to your body type. If you are keen to reduce the size of your butt then keep your weights lighter and stay away from mass building exercises. However if you have a flat butt then you should aim for exercises that will build muscle mass.

Mass Building Butt Exercises:
Squats with heavier weights