Posts Tagged ‘Knees’

Flat Stomach Exercise- Your Ultimate Guide

Everybody wants a toned and flat stomach, but not everybody has the discipline and determination to obtain one. Let’s face it: You cannot get an instant abs by just sitting around and eating junk foods all day. You have to move your body and cut back on fatty foods. It may take a lot of hard work, but the rewards will be worth it. You can start your journey to model-like abs with the following flat stomach exercise routines.

The first kind of flat stomach exercise is the basic crunch. The basic crunch works out the muscles in the upper abdomen. Start this exercise by lying with your back against the floor or exercise mat. Put your hands on the back of your head or cross them in front of your chest. Bend your knees so that it forms a 90 degree angle with your feet. With this position, lift your upper body closer to your knees as if touching them. Do this while keeping your feet in place and using your abdominal muscles to lift your upper body. Then slowly return to your original position. Repeat this around 15-30 times. After doing this exercise, you can feel pain in the upper abdomen. Do not worry because this is a sign that the exercise is working.

The second is the reverse crunch which is a flat stomach exercise that works out the lower abdomen. Start this exercise by lying flat on the floor or exercise mat and place your hands near your hips. Then slowly lift your legs with slightly bent knees around six inches above the floor as if touching the chest. By this time, you will feel pressure in the lower abdomen. After this, slowly lower your legs back to the floor. Repeat this 15-30 times.

The third is the oblique crunch which works out the sides of the stomach. Start this exercise by lying against on the floor. Place right foot flat on the floor with right knee bent forming a 90 degree angle with the foot. Then put left foot on top of right knee and place hands on the back of the head. From this position, bring your right shoulder closer to your left knee while contracting the sides of the abdomen in the process. Then, slowly go back to the original position. After 15-30 repetitions, switch sides and bring left shoulder this time to the raised right knee. Repeat this for another 15-30 times.

No matter how much abdominal exercises you do per day, the results will not show if you have layers of fats covering your stomach. Therefore, it is important to shed off these fats through cardiovascular exercises or aerobic exercises. These types of exercise must be done for at least 30 minutes per day. Some common examples of cardiovascular exercises include running, cycling, brisk walking, dancing, swimming or any activity that can help you sweat and keep your heart rate up.

Now that you have been introduced to flat stomach exercise routines, hopefully you can follow these and see your stomach shape up in no time.

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Lower Stomach Exercises -Unleashing The Best Techniques Ever!

A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.

Crunch less Crunch
This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.

Alternating Touch of Toes
You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.

Sit-Up Hold
When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.

Lower Back Flattening
This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.

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Tips for finding Abdominal Exercise Equipment for Six Pack Abs

Your desire to have six pack abs become more intense when you watch those convincing info-commercials of abdominal exercise equipment readily available in market to be used at home. The number of abdominal exercise equipment consists of abs-rockers, abdominal belts, abs-lounges and many more.

When you are to buy abdominal exercise equipment don’t get deceived by the fancy looks of the equipment. Some research about the machines is a must; the machine selected should be easy to work. Before you start working with the machine for rigorous exercise routine at home, it is advisable to consult a doctor for stable medical conditions. The machine should be maintained the way manufacturer has instructed.

To have abdominal exercise machine at home will help you to focus on the intention of yours to have a fit and healthy body. Better check for the design of the equipment; be assured that it is not made up of undependable materials. Straining your self will be painful and may keep you away from work for long.

If the selected equipment is straining you then the equipment is counterproductive for you. How to select the best abdominal exercise equipment for six pack abs is a matter of availing the appropriate equipment from the market.

Few steps to buy correct abdominal equipment are

Based on the availability of space in your home and the exercise plan you have decided, you choose equipment. Smaller devices are recommended, for people living in smaller apartments.

Adjustments in abdominal exercise machine should be possible to make yourself comfortable all through the exercises.

Interlocking of feet, knees or ankles could be done in the selected exercise equipment for addition support and stability when you are doing workout.

Some excellent pieces for your workouts are:

Stability Ball: This equipment is best suited for large range of crunches and abdominal exercises; in addition it improves balance and coordination.

Medical Ball: It is a weighted ball used to increase your core workout.

Ankle Weights: These are to be used to increase muscle work when regular leg raises are possible easily. This equipment will increase the intensity of leg raises and reverse crunches.

Resistance or Cable Tubes: This will help you add resistance to abdominal muscles; you can do cable crunches while lying on the floor or in kneeling position.

The equipments in the market to work for your six packs are many but the one that suits the best for use is to be selected. After all the equipment with which you are comfortable will make your workouts enjoyable. The abdominal exercise equipment that best suits you is to be decided on the basis of quality and your Requirement. 

 

Jim Samples is an author of many articles and has published many ebooks in this subject. 10 years of resources at gathering correct information. You may find more information at http://wellbournegroup.com.
Before any exercise routine you need to know some stretching exercises http://www.wellbournegroup.com/stretching.htm
Also Find out the truth about getting six pack abs http://www.wellbournegroup.com/truthaboutabs.htm

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Oblique Abdominal Exercise With Exercise Ball

The primary objective of this exercise is to increase the tone and strength of the oblique abdominal muscles. We have previously discussed the toning of the main (rectus) abdominal muscles. This exercise is very similar, but with a little twist.

Like the main abdominal exercise, you prepare for this exercise by sitting in a normal folding style or kitchen chair. You then place your exercise ball (also known as a therapy ball) on your lap. If the exercise ball is properly sized for your body, the ball should allow you to extend your arms over the top of the ball without without too much upward deflection. Now separate your knees about 8-10 inches to help stabilize you while doing the exercise. You may be surprised to know that a lot of folks fall off the exercise ball the first time they use them because they are not used to balancing in a seated position.

Now, place both of your arms over the ball keeping your elbows
extended (which means straight) and your arms shoulders-width apart. With your arms over the ball you are ready to start the exercise and strenghten your oblique abdominal muscles.

Step One: Take a deep breath in.
Step Two: While slowly letting your breath out, try to touch the left elbow and the right knee. Of course, you won’t be able to touch, but the idea is to move the left elbow and right knee toward each other. Just keep the arm and elbow locked straight; now raise the right thigh and knee up on an angle toward your left elbow. Try to steadily breathe out the entire time you are squeezing the ball.
Step Three: Rest for two or three breath cycles.
Step Four: Repeat on the opposite side.
Step Five: Repeat 5 – 8 times for each side.
(If you would like to see pictures of this exercise, please go to www.home-rehab-supply.com and click on the “Exercise Tips” section.)

This abdominal exercise should be comfortable for the low back.
If you encounter shoulder pain, you can try bending your elbows
90 degrees.

This exercise should be preceded and followed by the Abdominal
Pre/Post exercise stretch to warm up the tissues and prevent injury.

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.

Dr. Alan Weidner graduated summa cum laude from Southern California University of Health Sciences. His website, www.home-rehab-supply.com , offers home exercise help, including exercise balls and rolls.
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P90x Exercise Ball

With today’s different equipment used on cultivating the muscular body, different equipment had been invented and widely used for the different exercise people are getting in. One of the most familiar and widely used is the Exercise Ball.

Considered as wonderful equipment for the muscular body that each and every person wanted to have, it was really made for reaching and achieving the perfect body you want.

Here are some reasons why Exercise Ball is a must use than any other equipment the market has.

1. Achieving that six-pack body

Known, as the “six pack exercise” this exercise type is aimed to tone the body as well as the abdomen is concern. It is the easiest way in achieving the oblique body, and its quite popular with the abdominal exercise ball users.

Here are the steps on how to create and have the six-pack body.

Its first step is to position one’s self to lie on the exercise ball, making sure that one’s knees are at a 90-degree angle, with the rest of the body on a position parallel to the floor. From then on, the exerciser would have to slowly lift his/her shoulders upwards, without bending one’s hips. Do this with a relaxed breathing and muscles are well stretched.

After this, the exerciser would go back to the starting position. It is a relatively easy exercise, which produces ideal results.
And rest assure that you have that confident in performing the exercise

2. Exercise Ball Abdominal Roll-ups

Aiming the body’s rectus abdominal, oblique and the hip flexors, abdominal exercise ball roll-ups provide quite a workout experience, strengthening an exerciser’s general abdomen area, on which the body would really feel strength which would then result to much appreciated endurance of the body.

This exercise is done positioning the exercise ball in front of a kneeling exerciser, then, after positioning the ball in front, lies on top of the ball. The exercise’s second step comes with the exerciser reaching out, letting his/her hands touch the ground, rolling the ball towards his/her thighs. The exerciser then walks his/her hands until he/she touches the ball, making sure his abdominal are tightened as well as his/her shoulders are properly aligned with his/her hands. Making a perfect balance would then result to a better bending and other body movements.

From there, the exerciser pulls the ball forward, then bending his/her knees towards his/her chest, while the ball is rolled beneath the exerciser until the exerciser’s knees touch his/her chest, and feel the grip and contact with the ball.

After this, the exerciser rolls back into the starting position, then repeating the steps, making a successful Exercise Ball Abdominal Roll-Up. And now result to a better feeling.

There are other exercises, which utilize abdominal exercise balls.
With this 2 simple ways. Achieving the body you want will always be at your hand and what to wait for but to have these Exercise Ball.

Finding the perfect P90X Exercise Ball takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.

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Easy way to Burn Abdominal Fat

Yoga- light style to become appealing

There are many yoga asanas that are antique to fade away our belly fat. Yoga acts as a great cure for excess amount of belly fat storage, weight increase and for deep stress. The power of our body to struggle against the diseases will also be boosted by performing some of the yoga postures. In yoga, there are postures done which act upon our stomach muscles. Light postures must be tried at the starting and then going along to the tougher ones will be better. By doing yoga, our confidence gets mounted up. At the same time, our body is toned up to a adjustable mode.

This yoga pose desires you to lie down on the floor. You can use either a mat or towel to rest on it. Try to stretch out. Move your knees to reach the chest. Grasp the knees with both of your arms. Before proceeding to other steps, think back that you need to do all these very slowly. Firstly, pressure up your stomach with your thighs. Then move your knees towards the nose. This might be a tough task. But you can proceed on day by day. Rest in your position for 30 seconds and take a huge breathe. Then relieve yourself.
You can do this asana with both your legs together or with either one of the legs at a time.

For the next yoga position, again you have to lie down on the floor with the mat or towel. Your arms must be at the base of the spine at your back. Raise your upper body up without the support of your arms. The head with the middle portion of our body is called the torso. To flatten your abs, you have to rest in the following position for 30 seconds. Hold your head straight up. This involves the toning up of back muscles.

When you mix up abdominal crunches and sit-ups along with yoga, there will be a quicker and faster result of what you expect. Bent leg curls also prove to be efficient. Yet burning of fat will be more efficient in abdominal workouts.

You must lie down on the floor for doing this. Bow your legs with the feet flat on the floor. Place your feet 6-8 inches away. Shift your body with the arms on your head. You can also turn around after raising up. 10 repetitions of 2-3 sets will reduce the belly fat to a great extent.

People sometimes don’t get their results, even doing exhausting physical exercises. People don’t get the expected result because they may suffer hormonal problems. These problems may be cured the doctor and then trying the tips for reducing the belly fat will be better. The results are not fruitful because they are not properly done. You can sort the help of the masters.

To attain a smarter belly, you need to mix all these with a good diets.

Checkout the top 25 belly belly exercises and learn how to lose belly fat easily and naturally in just 4 weeks from now

Johnny is a well experienced person in losing belly fat and knows the intricate tricks and tips for losing stomach fat. For more information visit, http://lose-fat-belly.com.

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Easy Ab Exercise for a Woman

Your head must be spinning after watching all the commercials on TV that promise flat abs in just days. Can they really be true? Are there really abdominal exercises that will help you shape your body? Do they work for women? The good news is there really are easy exercises for women that will help you get rid of your love handles.

Abdominal exercises can help you gain strong stomach and back muscles, which can reduce the likelihood of back pains and provide protection against injury. All effective ab exercise programs progressively increase in their intensity. Ensure that your back is adequately supported while you are exercising.

If you are going to start an exercise program, remember that abdominal exercise should be followed religiously. It’s more about frequency rather than intensity. Don’t continue if you experience pain or extreme discomfort though.

Below are several easy ab exercises that can be very effective for women:

- Short Crunch: The short crunch conditions your rectus abdominis through a short range of motion, requiring a concentrated contraction as you press upward. Lie on your back with your knees bent, feet flat on the floor, and hands placed behind your head. Begin with your upper body lifted midway and the abdominal muscle held in tight. Keep your head and neck in alignment and moving as one unit. Lift your upper body a short distance, keeping the abdominal muscle contracted. Concentrate on the lift upward. Breathe and repeat for 8 times. Progress to 3 sets of 8 times.

- Combo Crunch: The combo crunch emphasizes both the upper and lower region of the abdominal. Although the full length of the muscle is contracting, you should perform the exercise slowly to emphasize isolating the lower region of the abdominal. Lie on your back with your legs elevated, knees bent, and ankles crossed. Place your hands behind your head. Keep your head and neck in alignment as you perform the exercise. Slowly and gently contract the upper body toward the lower body while lifting the hips off the floor. Slowly lower to starting position. Repeat for 8 times and progress to 3 sets of 8 times.

- Oblique Curl: The oblique curl involves bending and rotating at the waist to isolate and contour your waistline. Tighten the oblique muscles on the side you are lifting toward, and always move slowly. Lie with your lower back relaxed into the floor, knees bent, left foot flat on the floor, and left arm under your head. Rest your right foot on your left knee and extend your right arm out to the side. Keeping your hips squared and your lower body motionless, lift and rotate your upper body, aiming your left shoulder to your right knee. Repeat for 8 times. Repeat with the other side.

- Beginning Back Extension: The beginning back extension conditions your lower back and should be performed slowly and gently. Try to keep your hip bones on the floor and lift only as far as you can keeping your elbows on the floor. Lie on your stomach with your forehead resting on the floor. Place your hands under your shoulders with your elbows bent alongside the body. Extend your legs. Slowly and gently lift your upper body, keeping your forearms and elbows on the floor, exhaling on exertion. Return to your starting position and repeat for 8 times.

Once you’ve mastered these easier ab exercises, you can move into the intermediate and advanced arena. As you start seeing results, you’ll have a lot of incentive to keep on exercising.

Joan Yankowitz writes on a wide variety of health and fitness topics. She can provide you with an effective free home exercise program.

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Great Abs Exercise to Give You the Abs You Have Dreamed Of

Many of us wonder how almost every star in Hollywood has the body of the Greek god. In some cases a lot of us believe that they are born with it; but of course this is not the case. It takes a lot of hard work and training to get the chiselled and sculpted look that we see in most movies and on magazine covers every day.

In a recent survey, when you are going to the beach or swimming pool, the body part that most people look at is your abdomen. There are plenty of different workouts that you can do to help yourselves get a six pack that you so greatly desire. What you have to understand is that everybody has abs. The difference is that some people’s abs are covered by more fat than other people’s abs.

Abs Exercise Is By the Plenty

In terms of exercising your abs there is a machine at the gym aptly named the ab machine. This machine makes you do a crunching motion while you are sitting in the proper position for maximum effect. You are able to decrease or increase the resistance if you wish to do so. When you are looking to do an abs exercise, do not try and break any speed records as you should take your time and flex them while you are doing any exercises. If you add more resistance to the machine it will help define your abdomen once you have reached that point.

You can use everyday items such as books or even a dumbbell or whatever you like. You should then place the weighted object into one of these positions. Placing the object above your head and holding it in place with your hands. When performing these types of workouts you should use exercise techniques that you would use if you are not using any weight to train with.

Another good abs exercise to perform is hanging leg lifts; but to do this you will need a pull up bar. All you do is simply allow your legs to hang; making sure that your body is relaxed enough so that as you pull yourself up, there is no bend in your knees. Also make sure that your toes are pointed.

Another good way of exercising your abdomen is quite simple and easy to do. By simply laying flat on your back and bending your knees with your feet placed firmly on the floor position and your hands behind your ears making sure that they do not actually touch any part of your head. By simply raising your body up and down, you are performing a crunch to your abdomen and across your body. Try to also touch your left elbow with your right knee and vice versa as this also helps define your abdomen. Always try and flex your stomach while performing these exercises and then gently ease yourself back into the starting position and perform the exercise once again.

These are just a few simple abs exercise techniques for your abs. If you take the time and put in the effort, then you will get the beach body abdomen that you have longed for.

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Six Pack Stomach – How to Really Get Those Six Pack Abs!

There are a lot of info commercials selling abdominal machines of all kinds claiming to be the best way to get a six pack stomach.


If it is that easy you would think that every one would have a six pack stomach.While many of these machines are great for developing your abs, to see your six pack stomach you need to get rid of your tummy fat.


In order to get a nice six-pack, you will need to lower your body fat percentage. This will remove the layer of fat that is preventing those beautiful abs from being seen.


When you go to the beach you will notice that most skinny people already have good abdominal muscles even if the don’t work out. The reason for this is because they have a low body fat content.


You will need to do more than abdominal exercises to reduce the percentage of body fat to where it needs to be. A combination of diet and exercise is required.


One more wrong belief is that by simply exercising the muscles located below an area of your body, you can burn the fat in that target area. This is totally not true. Your body will adjust to your exercise routine and will use the appropriate energy source needed for the completion of your routine.


Carbohydrates or proteins are usually used during this type of exercise. Now, which abdominal exercises are going to provide the most bang for your buck?


There is no need for any special equipment, you can get a six pack stomach by doing the following exercises:


There are two simple workouts which I advise – three sets of crunches at 80% of your maximum. Be comfortable as you lie flat on your back, place your hands on your chest, then bend your knees, your heels close to your bottom.

In order to begin your “crunches”, pull in your navel toward the floor, and roll your body forward smoothly beginning with your head. You want to go forward just enough to get the middle of your back off of the floor. Do not try to go all the way up.

To set your routine up you simply do a sample of as many as you possibly can. Whatever that amount is, take 80%. For example, your first attempt was a maximum of 10. Obviously when you multiply 10 by 80 per cent, you get 8. So your routine for the first week is to do 8 crunches 3 times with a one minute gap in between each set.

You should re assess your maximum each week.


I wish you well in building your six pack stomach, and be sure to stick with it and It won’t be long before you can show them off.

Steve Roberts is an industry expert in Lifestyle Health and Fitness, you can read more about health and fitness and exercises to lose weight quickly at his blog Lifestyle Health and Fitness.

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Learn How to Get Six Pack Abs Fast With These Simple Ab Workouts

I am sure any man is looking to get six pack abs fast and this article will help started right away. Losing belly fat is not easy but it is possible if you follow the correct exercises and have a proper nutrition.

It is important that you always warm up before every session, it increases your blood circulation and prepares your muscles for the actual exercise. When you warm your body up you’ll notice that you are able to handle the weights a lot easier and prevent possible injuries, therefore never forget this step.

The Ab Crunch

An easy exercise to get a six pack quick is the “Ab Crunch”. You need a mat to perform this one. Lay on the mat with your knees slightly bent and the hands at the back of your head. Slowly lift your head up from the mat (8-10 inches) and hold it there for five seconds. (you should feel your muscles contract)

The Hanging Leg Raises

Another easy exercise that aids you achieve a quick six pack is the “Hanging Leg Raises” which is supposed to help you get rid of the excess fat on your stomach and build muscle at the same time on the lower abs which in fact is the hardest to build. Here how to perform this exercise: All you need is a chin up bar, grab it with your hands and slowly bring your feet to your waist area. You should feel your midsection muscles contract, keep your legs there for 5 seconds and release slowly. (Do 15 reps on each session).

Apart from these two exercises a proper nutrition is important to get a quick six pack. If you are serious about getting a firm and flat abdomen you should be doing these exercises at least 15 minutes each day and you will slowly accomplish your goals.

Joining a solid fitness program is another great way to lose belly fat and get six pack abs fast. One of the most popular fitness programs online is “The Truth About Six Pack Abs” by Mike Geary which you may want to give a try.

If you want to lose belly fat fast and get firm and fit abs without starving yourself or doing boring and ever-lasting exercises make sure to visit the most popular fitness program online: Truth About Six Pack Abs

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