help with abs?
what is a great home gym or fitness workout that burns fat around the abdomen region AND forms the abdominal muscles? thanks!
Categories: Exercise Tags:
what is a great home gym or fitness workout that burns fat around the abdomen region AND forms the abdominal muscles? thanks!
Categories: Exercise Tags:
it’s all about proper diet and the right body workout
1) Keep it simple first
here’s 2 articles on eating healthy -
http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-sensible-ways-to-shed.html
http://diets-and-exercise.blogspot.com/2007/09/take-control-of-your-body-with-healthy.html
2) Eat steam food, vegetables, fruits, lean meat
http://bestways-to-losebellyfat.blogspot.com/2007/09/lose-10-pound-fast-key-superfoods-you.html
3) drink plenty of water and green tea
4) Avoid junk food, snacks and soda drinks
5) have 5-6 healthy meals a day (1 plate size only) to keep the tummy
satisfied
If you’re not too sure on how to plan it, try this link
http://www.squidoo.com/fatloss4idiotsreviews/
6) exercise – combine weights and cardio.
here’s a review link to a worthwhile workout, turbulence training
http://www.squidoo.com/turbulencetrainingreviews/
For abs, read these 2 blogs (great articles on abs) –
http://thetruthaboutsixpackabs.blogspot.com/
http://www.squidoo.com/thetruthabout-sixpackabs1/
Hope it helps!
Do this excercise
1. Machine Ab Crunch
Starting Position:
• Adjust yourself in the machine per the instructions.
Movement:
• Contracting the abdominals very tightly, curl your rib cage toward your pelvis, stopping when you have reached a peak contraction of the abdominals. Don’t focus on just pushing the torso downward. Instead, focus on the abdominals pushing down and tight.
• Slowly return to the starting position stopping just short of the weight stack touching.
Key Points:
• Exhale while curling forward.
• Inhale while returning to the starting position.
• Do not round the upper back or let the chest cave in.
After completing, immediately go to the next exercise.
2. Reverse Trunk Twist
Starting Position:
• Lie on the floor with your back relaxed and your arms out to the sides forming a “T” with your body.
• Extend your legs straight up in the air so your hips form a 90-degree angle with a slight bend in your knees.
Movement:
• Contracting the abdominal and oblique muscles, lower your legs toward one side, keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles.
• This may start out as a very small range of motion and gradually increase as you get stronger.
• Slowly return to the starting position.
• After completing the set on the one side, repeat on the other side.
Key Points:
• Exhale while lowering your legs.
• Inhale while returning to the starting position.
After completing, immediately go to the next exercise.
3. Bicycle Maneuver
Starting Position:
• Lie on a mat with your lower back in a comfortable position.
• Bring your knees up to about a 45-degree angle.
Movement:
• Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Key Points:
• This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
• Do not pull on your head and neck during this exercise.
• The lower to the ground your legs bicycle, the harder your abs have to work.
FREQUENCY:
If you’re a beginner, perform each movement slowly and at your own pace. Try for 12 to 15 repetitions of each exercise and take your time moving from one exercise to the next. Perform only one cycle. A cycle is defined as performing all three exercises in order. Attempt the routine three days per week on alternate days of the week. Don’t worry if you can’t get the recommended rep range. Do as many as possible with good form and try to increase week to week.
For those with more experience, perform three cycles with one minute of rest between each cycle. The key is to keep the intensity level high, as well as a constant contraction on the abs. As you progress, you’ll be amazed at how hard and tight your abs get. Perform the routine three days per week on alternate days of the week.
The Machine Ab Crunch will focus primarily on the upper ab region, the Reverse Trunk Twist on the oblique muscles and hips, while the Bicycle Maneuver will focus on the entire abdominal area.
In research studies, the Bicycle Maneuver ranks as of the most efficient abdominal exercises.
Remember, work at your own personal fitness level and focus on perfect form to avoid injury and in order to isolate the muscle.
Heres a simple answer. I did this excerise in football last year and still have a six pack when i flex from it, and all I do is 10 crunches a day to keep it. Ab machines like the ab lounge were proven not to be nearly affective as simple crunches. What you do is an excerise called “flutters”. There are videos on youtube and such sites explaining the workout if my explanation of the workout is a little foggy. You lay flat on the ground and keep your hands under your butt while performing this excerise. You keep your feet 6 inches off the ground and move them up and down. You move your legs up and down quickly. Keep your legs straight while performing the workout. If you bend your knee you are moving your legs too high. Do this workout for about one minute 4 times every day. Have a 10 second break inbetween the 1 minute workouts. You will have stronger and better looking abs in no time.
I’ve seen pills you can buy on the net, don’t waste your cash..
Or faddy diets that say things like “boil Lentils and lemongrass and eat them after midnight as that when your abs are building strength”
The secret is special exercises that anyone can do (forget thousands of situps!)
Full details of the techniques can be found at http://www.absbomb.com
Hope this helps