Trying to work your lower abs is always tough but then isn't any ab exercise, one great exercise for lower abs is the reverse crunch.
To do the reverse crunch you need to lie on the floor with the palms of your hands under your back, this gives you some support, then bring your knees up still with your feet on the floor so they are bent.
Next pull your knees slowly towards your shoulders and chest so that you curl your midsection and lift your backside of the floor, hold this position for say 30 seconds then return your feet to the floor, this should then be repeated say 10 times.
Another great lower ab exercise is flutter kicks, this involves you laying on your back with your hands resting on your chest and having your legs extended, next raise your legs of the floor keeping them straight, after you have your legs straight slowly raise one leg slightly above the other leg in a slow movement and then swap legs so that your legs are going up and down in a slow motion keeping your feet of the floor.
One more great lower ab exercise is to lie on your back again raise your legs straight up in the air pointing towards the ceiling or sky wherever you happen to be, once you are in this position slowly raise your hips upwards so your slightly off the floor then lower repeat this process.
Lower ab exercises can help your back but always consult a doctor before taking on and new exercise routine. It is important when trying to lose weight around your abs that you need to boost your metabolism.
This is only the tip of the iceberg, if you'd like some really great information to getting those great abs visit http://www.squidoo.com/getperfectabsHope this article is of some help B.Payne
Article Source: http://EzineArticles.com/?expert=Brett_Payne
Tuesday, July 28, 2009
Friday, July 10, 2009
Thursday, May 21, 2009
2 lbs down!
So, I have yet to notice a significant difference, but my pants are getting bigger and I have lost 2 pounds! All this is two weeks! Not bad I guess! Now I just have to keep the motivation to keep it up!
Monday, May 11, 2009
I'm slimming my waist!
I have been doing this and noticed my waste is slimmer in a week!
Breakfast: Kashi Bar and BananaSnack: Yogurt with crushed almondsLunch: a salad or fruit with a lean cusine or lean pocketSnack: (for something sweet) organic fruit leatherDinner: something light. chicken breast and rice (gotta splurge somewhere) and I eat 3 hrs before bed. I also drink alot of water.
*I don't like water, so I use crystal light alot as well.
Breakfast: Kashi Bar and BananaSnack: Yogurt with crushed almondsLunch: a salad or fruit with a lean cusine or lean pocketSnack: (for something sweet) organic fruit leatherDinner: something light. chicken breast and rice (gotta splurge somewhere) and I eat 3 hrs before bed. I also drink alot of water.
*I don't like water, so I use crystal light alot as well.
Friday, May 8, 2009
Everyone admires beautiful abs. Women and men alike consider ab exercises to be some of the toughest exercises of all. However, this is not true. Abdominal exercise can be easier than you think. Both the upper and lower abdominal muscles need to be worked to get the best overall look and strength. There are a variety of crunch positions that will work but here are three of the best ab exercises for women who want to get great results.
Exercise ball crunches - This is a good one if you are just starting to exercise.
- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - Keeping your elbows pointing out to the side slowly raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then slowly lower the shoulders to the ball and repeat for as many times as you can perform the exercise without straining.
Rest for 30 seconds or less between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.
Floor bicycle movement – This exercise does not require any equipment.
- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - Contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bicycle movement touching knee to elbow. Repeat .
Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very effective and works the oblique as well as both the upper and lower abdominals.
Hanging Knee Raises – This is a most effective exercise but needs gym equipment (Captain’s Chair. )
- Step 1 - The body is held upright by the arms resting on padded arm bars with the feet handing down. The lower back is straight and supported by a back rest.
- Step 2 - Contract the abdominal muscles and lift both knees slowly up toward the chest,
- Step 3 - Pause and then slowly lower the legs back down to the starting position. The muscles are constantly contracted throughout the exercise.
This abdominal workout is the most effective because it works both the upper and lower abs, back and arm muscles for an overall core strengthening exercise.
The Best Results
It's not enough to just focus on doing abdominal exercise. For women especially, - you can have rock hard abdominal muscles, but if there is body fat covering them you won’t be able to see them. To make these exercises not only pay off but really show off you need to consider the following;
- Eating a well balanced diet low in saturated fats
- Doing a cardio or Aerobic warm-up before a workout
- Stretching both before and after exercise for increased flexibility
- Making regular exercise part of your lifestyle
Conclusion
Pay attention to what you eat and when you eat. It is as important as exercising if you want to lose weight or maintain an ideal body weight. If you want results you have to do the things that are needed to get the results. It is as simple as that. Once you get started in any exercise program it will become second nature and a part of your everyday routine. So suck in that stomach and get the beautiful abs you always wanted.
*Deborah Prosser(http://ezinearticles.com/?The-Three-Top-Abdominal-Exercises-for-Women&id=672110)
Exercise ball crunches - This is a good one if you are just starting to exercise.
- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - Keeping your elbows pointing out to the side slowly raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then slowly lower the shoulders to the ball and repeat for as many times as you can perform the exercise without straining.
Rest for 30 seconds or less between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.
Floor bicycle movement – This exercise does not require any equipment.
- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - Contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bicycle movement touching knee to elbow. Repeat .
Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very effective and works the oblique as well as both the upper and lower abdominals.
Hanging Knee Raises – This is a most effective exercise but needs gym equipment (Captain’s Chair. )
- Step 1 - The body is held upright by the arms resting on padded arm bars with the feet handing down. The lower back is straight and supported by a back rest.
- Step 2 - Contract the abdominal muscles and lift both knees slowly up toward the chest,
- Step 3 - Pause and then slowly lower the legs back down to the starting position. The muscles are constantly contracted throughout the exercise.
This abdominal workout is the most effective because it works both the upper and lower abs, back and arm muscles for an overall core strengthening exercise.
The Best Results
It's not enough to just focus on doing abdominal exercise. For women especially, - you can have rock hard abdominal muscles, but if there is body fat covering them you won’t be able to see them. To make these exercises not only pay off but really show off you need to consider the following;
- Eating a well balanced diet low in saturated fats
- Doing a cardio or Aerobic warm-up before a workout
- Stretching both before and after exercise for increased flexibility
- Making regular exercise part of your lifestyle
Conclusion
Pay attention to what you eat and when you eat. It is as important as exercising if you want to lose weight or maintain an ideal body weight. If you want results you have to do the things that are needed to get the results. It is as simple as that. Once you get started in any exercise program it will become second nature and a part of your everyday routine. So suck in that stomach and get the beautiful abs you always wanted.
*Deborah Prosser(http://ezinearticles.com/?The-Three-Top-Abdominal-Exercises-for-Women&id=672110)
Wednesday, May 6, 2009
I have tightened my abs by doing this:I drink a protein shake in the morningI then have a snack later of fruit and cottage cheese, or yogurt or something similar with a water based drink (flavored water, tea, etc)For lunch, I eat a wrap or a sandwich or chef salad, and apple sauce or something similar with another water based drink.Next work break, I have another protein shake.Light dinner like a chicken breast, veggie and a roll with water based drink again.The thing that I have noticed to help the most helpful is leg lifts, and surprisingly enough, I hold my abs in the form of how I want them to look, like aligning my posture, and tightening my abs, and holding them flexed while breathing normally for as long as I can. I take a break and do it again. It's great cause I drive 40 min to work, and I sit at a desk, so I can do it whenever I want. It is actually tightening my ab muscles! Good luck!oh, and by the way, don't over do it, it can do more harm than good. Just eat healthy, drink lots of water, and exercise 3-4 days a week. You have to give your muscles time to heal in between working them! Take it from someone who has taken it way too far as a teen, and has had to learn to stay slim in a healthy way.
I thought this might help:
EXERCISE TO FLATTEN STOMACH:
Standing up, or lying on your bed, or even driving in your car (exactly. And this saves so much time!): inhale slowly, and as much as you can. Stop for a second. Start exhaling, slowly. When you exhale all the air, stop, and squeeze your abdominal muscles as hard as you can. Count until 7, or 10 if you can. Release the muscles and inhale slowly.
You should do this short slow exercise in repetitions of 4-5 to get best results. I am doing these 3 times a day. If you stick to it, find 4 minutes in the morning, afternoon and evening for this short and simple routine, I can promise you will have a flatter stomach one week from now.
If you are not feeling comfortable with 7-10 seconds after exhaling and squeezing the muscles, start with 5 seconds or so for the first few times.
I thought this might help:
EXERCISE TO FLATTEN STOMACH:
Standing up, or lying on your bed, or even driving in your car (exactly. And this saves so much time!): inhale slowly, and as much as you can. Stop for a second. Start exhaling, slowly. When you exhale all the air, stop, and squeeze your abdominal muscles as hard as you can. Count until 7, or 10 if you can. Release the muscles and inhale slowly.
You should do this short slow exercise in repetitions of 4-5 to get best results. I am doing these 3 times a day. If you stick to it, find 4 minutes in the morning, afternoon and evening for this short and simple routine, I can promise you will have a flatter stomach one week from now.
If you are not feeling comfortable with 7-10 seconds after exhaling and squeezing the muscles, start with 5 seconds or so for the first few times.
Lose the buldge?
Hey all! My daughter is 4, and I still feel like I am struggling to get rid of the "baby buldge"! I figured there has to be other people out there that want to lose a buldge or love handles or weight in general! Please share ideas on how to do this... diets, exercises, success stories, etc!
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