What are good abs Exercises?
I am 5’10, 160 and have a small belly. Everyone tells me that I could convert that small belly into a six-pack very easy because I am not fat. But I only know cruches and sit-ups. I been doing those for a while and below my belly, never improves. Need some advise on abs exercises (lower and higher)? How many reps should I do? Do proteins work? Can you over-work your abs like other muscles? Hope to hear from someone soon. Thanks.
pilates.
I cant remember what the first one is called, but I can tell ya how to do it. My doctors had me do it for a while for my stomach and lower back for my lower back pain.
1. Lay down on floor. Put your feet on a chair. Relax for a second or two. Now, you have to do what you do when cut off your urinating. Use your stomach muscles when you do it. That is the only way I know to describe it. Do 15 reps of that. Do it, hold it for 5 seconds, relax for 5 seconds. (hint.if you do this sitting up, it will help your back only)
2. Lay flat on the floor. Raise your legs, feet and all while keeping them straight off the floor about 5 inches, hold it for 10 seconds…relax….do as many as you can stand.
3. Lay on the floor. Pull one knee toward you, pull your foot toward the opposite side, then raise up into it…repeat each leg 10 times like that.
besides the ones mentioned do ab compression. suck your belly button in like you were trying to touch it to your spine. Diet no fat low carbs(but you do need some carbs dont complety cut it out) no sugar and no cafeine. cafeine can stimulate adrenaline which will then cause insulin release in your body which can cause weight gain.
Please read the recommendations below. Also, go to the book store and locate the book “Weight Training for Dummies”. In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is “Muscle and Fitness”. Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to “gainbetterhealth” if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.