Video - Incredible Abs Workout (Free)

Here is an awesome abs workout that works your entire core, in 20 minutes. View the full workout below - this isn't just a segment, we posted the full video for you - for free! Fast, fun, and effective, this will help you get that flat belly you've been wishing for. But remember, you've got to combine this with a proper diet. (Visit our Cooking from Scratch blog for some healthy and yummy recipes you can make yourself at home.)

And for a full flat-belly system you can pop into your DVD player and follow along with, be sure to check out Thursday's post. 

Remember to stretch first, and go easy until you get warmed up - take care of your body and listen to it - it will tell you if something feels wrong.

Incredible Abs 2! Ab Workout Video - Exercisetv.tv
Tighten and tone your way to a flat belly with top ExerciseTV trainer, Cindy Whitmarsh in this incredible ab workout video. If you loved this video, try her Incredible Abs 1 core workout routine for even more sculpted abs! Visit: bit.ly

Flat Belly Workout – Express Belly Blast

Do you have abdominal weight you want to lose? Across the country and even around the world, many people are gaining belly fat. Unfortunately, the stomach is one of the most common places where fat collects. It’s also one of the most dangerous places for fat to collect.

Image via WikipediaTwo Types of Belly Fat

There are essentially two types of belly fat.

Subcutaneous Fat – This type of fat sits on top of your muscles. It’s the fat that’s easiest to lose but it’s also the most noticeable. It’s commonly referred to as a muffin top, love handles or an inner tube of fat.

The other type of fat is Visceral Fat. This type of fat is hidden under your abdominal muscles and it’s quite dangerous. When we talk about visceral fat we’re referring primarily to your Omentum. Your omentum is a sheet of fat that is attached to the bottom edge of your stomach. It extends down in front of your intestines and is attached to your colon and liver. You actually have a “greater omentum” and a “lesser omentum.”

The omentum’s purpose is to catch and store fat. Fat storage serves a purpose. If your body needs energy stores it can turn to your omentum for survival. However, few people in the US are actually in dire need of energy for survival. We have ready access to food. This means that your body simply continues to store fat.

Here’s what too much abdominal fat can mean to your health:

1. Increased risk of developing heart disease
2. Increased risk of developing diabetes
3. Increased risk of high blood pressure and stroke
4. Sleep disorders like sleep apnea are increased.
5. Increased risk of developing cancer
6. Increased risk of developing degenerative diseases
7. Inflammation throughout your entire body.
8. Weakened immune system

Image via WikipediaAbdominal fat is deadly.

The good news is that you can get rid of abdominal fat with exercise and proper nutrition. The Subcutaneous fat is the easiest to burn however with a proper workout you can get rid of both types of fat.

Prevention Magazine has created a “Flat Belly” system. It includes a Flat Belly diet along with their Flat Belly Blast DVD. The DVD combined cardio exercises for calorie burning and fat burning with yoga and toning exercises to help you get the muscles in shape. The Flat Belly Blast includes:

* 20 minutes of cardio intervals
* 10 minutes of tummy toning
* 5 minutes of yoga (Abdominal fat is often caused by stress. Yoga is a surefire stress buster)

If you’re struggling to get rid of belly fat and you want to improve your health and lose weight, consider Prevention Magazine’s Express Belly Blast DVD workout. It’s a great way to get and stay in shape.

Grab Your Flat Belly Blast Workout Resources Here:

   

What Are The Best Stomach Exercises?

It is only natural that most people want to look their best, and exercising your stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?

Image via WikipediaFirst of all it is important to note that the best stomach exercises are those that a person is willing to do! No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.

Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.

Image by Daniel Conway via FlickrSome people consider the best stomach exercises to be included in a Pilates workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilates workout will work the stomach muscles either directly or indirectly.  These exercises can be found on the internet, either the exercise itself or video's that can be purchased.

Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.

Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Anyone serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.

Check back Thursday for a fun abdominal workout I think you'll love!

Video - Beginner Pilates Exercise with Exercise Ball

Here is a short video demonstrating several simple but effective Pilates exercises performed with an exercise ball. This short combo works nearly all the muscles in your body, and challenges your core, while remaining easy for beginners to accomplish with a sense of mastery. Remember to focus on your breathing, and maintaining proper alignment and core contraction throughout each move.

Pilates: Balance Ball Workout
Visit www.videojug.com - for thousands more free beauty tips and tutorials. This Pilates workout focuses on using the balance ball to get you working all the muscles which contribute to your core strength - your abs, deeper lower back muscles and pel...

(If video does not appear above, click title to view video.)

Ball Workouts – On the Ball Pilates for Beginners

When it comes to home fitness equipment, exercise balls offer tremendous benefit. These inflatable balls were introduced more than ten years ago. And while many people thought they were a fad, they’ve remained popular.

Image via WikipediaFitness balls offer stability and strength training benefits. You can use them in any number of exercises to work out every muscle in your body – from your arms to your ankles. They’re also extremely cost effective. A basic fitness ball costs around $30 (or sometimes less). Much less than many fad fitness equipment and certainly less than a full strength training system.

One of the tricks to getting the most from your exercise ball is choosing the right size for your height. Here’s a quick guide:

If you’re:

4'11" - 5'4" choose a 55 cm ball.
5'5" - 5'11" choose a 65 cm ball
6'0" - 6' 7” choose a 75 cm ball

If you’re overweight or concerned about the ball bursting consider purchasing a burst resistant ball. There have been some cases where a person is using an exercise ball as a chair and the ball has burst. This can cause serious injury. However, if your ball is well maintained they generally last for many years without issue.

How to Use an Exercise Ball

We just mentioned using the ball as a chair, and that is actually a great way to strengthen your core muscles and improve stability. Sitting on the ball forces you to engage your muscles as you balance on it. However, the most common use for an exercise ball is to use them as part of your workout. In fact, there are many workouts specifically designed for exercise balls.

A word of caution…if you’ve never used an exercise ball start slowly. The exercises generally look much easier than they are. Balancing yourself on the ball and engaging your muscles can take time, patience and determination. Don’t worry, you can do it - it will just take some practice!

Consider starting with an entry level program like “On the Ball Pilates for Beginners.” This top rated DVD has won accolades from health magazines and fitness experts.

This workout, designed for newcomers to both Pilates and exercise balls provides a full body workout. Even if you’ve never worked out on the ball before and never done Pilates you will be able to follow the moves and complete the workout the first time. You’ll be challenged but you won’t be frustrated.

The workout helps you:

* Increase strength.
* Tone muscles.
* Improve posture.
* Gain energy.
* Burn fat.
* Improve balance.

The instructor, Lizbeth Garcia, also offers several “Bonus workout blasts” that help you focus on core areas like your stomach or your backside. If you don’t have time for a full workout, you can use these bonus blasts as an easy way to spend a few minutes working on your problem areas.

Enjoy the benefits of working out on a ball and Pilates all in one great workout. Work out in the comfort of your home and see results quickly. Grab a ball and this highly rated workout DVD and start toning and strengthening today.


A Few More Fun "On The Ball" Pilates Workouts:
   

Choosing Proper Fitness Apparel for Your Workout

If you've ever visited a sports apparel specialty store you may have felt overwhelmed with the wide range of clothing plus accessories that are available in the market. Specific sporting apparels like golf, fitness exercise, equestrian and yoga are everywhere - in fact, for many sports, you don't even need to go to a specialty store anymore. Apparel for sports like surfing or rafting and even mountaineering are now easy to find. Even wetsuits for surfing are abundant if you are in pretty much any ocean-side location. Sports apparel also include caps, batting gloves and rafting vests.

It can be a little confusing to choose what you need from all the available options. But having the right apparel can really help your workout go smoothly and comfortably, and in some cases, even minimize instances of injury.

Here's a short list on how to choose your sports and fitness apparel for several popular sports and fitness activities (click on the header of each category to view some examples, or shop for clothing):

Image by BEST PHOTO via Flickr1. Golf Apparel

Golf apparel can be found in any specialty sport or sporting goods store. Golf apparel is pretty simple, and usually includes a trouser with a t-shirt. In golf apparel, comfort is the most important factor. Chinos are also very popular golf wear. Hats and caps of varying designs and makes are also available. Of course you can also find more outlandish gear worn by some professional golfers.

2. Running / General Fitness Wear

Running apparel is best made with cotton to retain moisture that causes friction and might lead to possible chafing. Running shorts and tights including cotton socks are the basic running gear.  When running apparel is being chosen, try to select a base layer top which keeps you dry for an extended run. Comfortable and well-fitting running shoes are a MUST.

General fitness gear pertains to all kinds of apparel including aerobics and gymnastics. Multi-colored tights and leotards are often the best and most comfortable during a workout, and very easy to find. It should be quite elastic and also able to wick away moisture, so usually mixed fibers work best. This fitness gear must be selected with care. Choosing the proper material and correct size when selecting the apparel is a must.

Image by lululemon athletica via Flickr3. Yoga Apparel

Yoga apparel should be very comfortable and loose for easy movement. A t-shirt and a loose-fit short are basic yoga apparel which will keep you fresh and comfortable - and they're inexpensive. Designer yoga apparel is also available at special yoga stores. Yoga Capri pants and unitards are available at yoga apparel stores, and yoga pants have become quite popular and easy to find these days at many stores. Special Asana clothing can be found at very exclusive yoga outlets.

4. Athletic Apparel

Athletic apparel must be chosen with the climate and weather in thought. An apparel that is not suited for the weather will hinder the performance of an athlete. A very popular type of athletic wear is running or jogging pants with a drawstring waist. This type of athletic apparel can be purchased at many discount stores, and seeking out a specialty store is not necessary. All-weather gear is designed to keep most of the elements out, and should be used when performing outdoors in wet or cold conditions. An athlete depends on good athletic gear to perform at his best.

5. Equestrian Apparel

Equestrian gear is mainly about breeches and boots. There are specialty equestrian stores that stock clothing and other equipment for riding. Casual equestrian gear could be riding breeches matched with a plain shirt. The paddock boots available also at equestrian apparel stores complete the set for an equestrian. A pair of riding pants and a jersey can be bought at an equestrian apparel store. When having lessons on riding, you may want to look online for equestrian stores to see and choose an outfit which lets you ride with style and comfort. It can be a little pricey in some cases but if it's good quality it can last quite a long time, and will be well worth the price. Western-style gear is also available in specialty shops.

Video - Choosing a Yoga Style For You

I hope you enjoyed this week's posts on the different types of yoga, and hopefully you learned enough to know what form of yoga you would like to start with and try out. This quick video offers a quick summary of these, as well as some visual guidance on the different yoga styles.

You can find some good basic beginner yoga videos below, which incorporate several of these types of yoga, and are quite affordable if you decide to try them out yourself.

Tips for Choosing a Yoga Style
Choosing a yoga style that works for you can be difficult, since there are so many different types of yoga to try. Here are some tips on the different yoga styles so that you can choose one that fits with your fitness level and exercise needs.



A Few Good Introductory Yoga Videos:

   

Guide to Different Yoga Styles - Part 2

Today we are exploring several more types of yoga. If you missed Part 1, you will want to check that out too as it covers some styles that form the basis for the ones we are discussing today. Also check out the videos at the bottom for some examples of these yoga types that you can grab quite affordably if you would like to try them at home.

Image via WikipediaBikram Yoga
Bikram yoga was created by Bikram Choudhury. It is a structures series of 26 asanas or poses and the classes are always in a hot room. This type of yoga isn’t for everyone. Make sure you bring a lot of water and are healthy enough to take this type of class.

Iyengar Yoga
Iyengar yoga may be the second most popular type of yoga, second to power yoga. Most of the poses in Iyengar yoga are active poses. You’ll be on your feet. You’ll also use props like blocks and belts to help you adjust the pose to your fitness level and experience. It’s popular because it is welcoming to most all health levels and fitness levels. And instructors are rigorously taught before they receive certification. You know an Iyengar yoga teacher is on top of things! Precise alignment and attention to detail are part of an Iyengar practice.

Vinyasa / Vinyasa Flow
Vinyasa yoga offers more flow between poses than other forms of yoga however, it is still quite rigorous. You’re only supposed to take one breath per movement. So breathing and control are necessary. Yet most Vinyasa yoga classes are considered less traditional than other forms. You may experience a variety of poses, rather than repetition. You may also listen to music during your class instead of meditative silence.

Before starting any yoga class consider what you want to gain and focus on. Are you looking for a spiritual experience? Do you want it to be part of an intense fitness program? Are you looking for a more well-rounded experience? Most yoga studios offer beginner classes and a first class is free option. Take advantage of these. Don’t be afraid to ask questions. And if you’re considering power yoga or hot yoga make sure your doctor gives you the okay.

To try out some of these yoga styles in your own home, videos are a convenient and affordable choice. Here are some examples of videos on the styles we covered today.


Yoga Videos for Home Workouts:
   

Guide to Different Yoga Styles - Part 1

If you’re considering taking up yoga you may feel overwhelmed. There are many styles of yoga. Understanding them all and knowing which one is right for you can be complicated. You are welcome of course to try several different styles of yoga and see which you like best, but this guide can also help you make a choice.

Image via WikipediaHatha Yoga
Most yoga styles are Hatha based. In fact there are more than 90 different types of Hatha yoga. Hatha yoga is based on poses or asanas, cleansing techniques and breathing. If you’re looking at a yoga class or practice chances are it is a form of Hatha yoga. Ha and tha mean sun and moon. It’s a forceful type of yoga that can be physically demanding. However, when most people talk about yoga they’re referring to Hatha yoga. It’s the most popular type of yoga.

Ashtanga Yoga
Ashtanga is a type of Hatha yoga. It is physically demanding. You’ll move quickly through series of postures. This type of yoga is designed to build strength, flexibility, and endurance. If you’re a beginner, only take an Ashtanga yoga class if they offer beginner instruction classes. Consider starting with a basic Hatha yoga class to learn the postures and breathing first.

Kundalini Yoga
Kundalini yoga is more focused on the breath and release of energy than other forms of yoga. In a Kundalini class you’ll likely see the same classic poses you’d find in a Hatha yoga class. However, you’ll spend more time focusing on breathing and coordinating your breathing to your movements. You’ll also likely spend a bit more time on meditation than in a standard Hatha yoga class.

Cover via AmazonPower Yoga or Power Vinyasa
Power yoga is often also Hot Yoga meaning it takes place in a heated room. Most rooms are gnerally around a 100 degrees. The goal is to eliminate toxins from your body through sweat. Power yoga is more active and physically demanding than other yoga styles. Generally the goal is to improve strength and flexibility however you’ll move through the poses quite quickly.

Take a beginners course if you’re not familiar with standard yoga poses. In a power yoga class you certainly won’t have time to figure out what the instructor is doing before they move onto the next pose. It is important to be somewhat knowledgeable so you get the most out of the class.

Also, if the course is taught in a hot room make sure it’s safe for you. If you have high blood pressure or other conditions spending ninety minutes in a 100 degree room while exercising may not be good for your health.

Be sure to check back on Thursday for Part II, where we will cover several more yoga styles!  Or if you are ready to get started with some fun yoga workouts, check these out below.

Fun Yoga For Beginners (and Beyond):
   

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Video - 10 Minute Trainer Workout

I just came across Tony Horton's 10-Minute Trainer concept recently, and I am impressed. As someone who is often pressed for time, this is a fast, fun way to workout and get your exercise in just 10 minutes per day. Of course it is great to have 45 minutes to exercise, but some days I simply don't, and it's great to have something on hand like this, so I can just pop in a DVD and get a great full-body workout in just 10 minutes between running here and there. And if I get more time later, hey, I can do it again!

There are loads of testimonials from happy people who have used this system. Check out the quick intro video below, and let me know what you think. Have you tried this system? Do you like it? How is it working for you so far? (And if you haven't, you can find more info below the video.)

Tony Horton's Ten Minute Trainer New Video!
www.tenminutetrainer.com - The secret behind my 10-Minute Training system is my breakthrough Super Stacking Technique™ using resistance bands!


10 Minute Trainer Series:
   

Fun Ways to Exercise Fast

This weekend was super-packed and I hardly had time to breathe, let alone work out. I did manage to get a good workout in on Saturday, but the fast pace of the recent days made me think this would be a good time to offer some solutions for those of you looking for a way to work out that is not just fun, but quick! Of course we all know we need to exercise daily, but knowing it and finding the time to do so in today's hectic world are two very different things. It is best to get 30-45 minutes of exercise per day. However, if sometimes you can only get 10 in, make them count! Here are some recent articles on ways to get a fun workout in just a few minutes.

And be sure to check back later this week, as we will be sharing a couple of great resources you can pick up for just a few bucks, but that will give you a fabulous workout in just a few minutes per day!

Cover via AmazonFit in 15 | Fitness Plus Magazine
Try these fast, fun workouts when you're short on time. Short, intense strength-training workouts are great for sculpting muscle, improving fitness, burning calories and losing fat. If you focus your efforts and make the workouts ...
Publish Date: 09/30/2011 15:05
http://fitplusmag.com/magazine/feature-articles/fit-in-15/

How to Lose 10 Pounds Fast With Cardio Workouts | Fast Diets
One of the best ways to lose 10 pounds fast is to do cardio workouts. And indeed, losing weight with cardio is a relatively easy thing to do, provided that you know what you're doing. Unfortunately, most people don't. That's why ...
Publish Date: 10/02/2011 1:11
http://www.riverofhopeinternational.org/health-and-fitness/how-to-lose-10-pounds-fast-with-cardio-workouts

Super Fast Fat Burning Workouts for Outdoors | Icarus Online
I've got just a quick tip today to help get you started on your summer beach body with fast workouts that can be done anywhere. Now that it's nice outside, why not take some of your workouts outdoors, instead of the stuffy old ...
Publish Date: 10/01/2011 11:53
http://www.icarusonline.com/icarus-online/super-fast-fat-burning-workouts-for-outdoors

Kathy Smith – Timesaver – Lift Weights to Lose Weight [VHS ...
That said, these are two fast, fun workouts that produce results. The lower body, especially, seems to burn my legs up but then, maybe that's where I need the most work. The mercifully-short abs/back “bonus” workout is over ...
Publish Date: 10/02/2011 12:23
http://www.optionbg.com/kathy-smith-timesaver-lift-weights-to-lose-weight-vhs/

Fat Loss Quickie Fast and Fun Home Workouts To Boost Your ...
Fat Loss Quickie is a home workout program to help busy women and men lose stubborn belly fat.
Publish Date: 09/24/2011 8:19
http://tguide.net/alcohol-fuel/fat-loss-quickie-fast-and-fun-home-workouts-to-boost-your-metabolism.html

Beginners Yoga Free Video Series

If you've been following along throughout the beginners yoga workout series we've posted over the past few weeks, we thought you might find it handy to have links to the whole series all in one place. However, keep in mind you can always just do one segment for a couple of good yoga exercises, if you don't have time for the whole set - it is perfectly okay to just do one or two of the videos at a time.

Image via WikipediaHere they are - enjoy, and of course have fun!

Part 1: http://www.youtube.com/watch?v=AI9CvLUXUc8

Part 2: http://www.youtube.com/watch?v=mMRrRCi6b7A&feature=related

Part 3: http://www.youtube.com/watch?v=sk3BjmTwLxg&feature=related

Part 4: http://www.youtube.com/watch?v=GkmVEKmn1UQ&feature=related

Part 5: http://www.youtube.com/watch?v=rvOjFs_lLpc&feature=related

Part 6: http://www.youtube.com/watch?v=6LalDfXwmPQ&feature=related

Stay tuned for more great yoga workouts, or visit http://www.newholisticliving.com/exercise.html for some more fun exercise ideas.