The tummy is a "trouble area" for many people, especially after all the snacking of the holiday months! This short workout will help you keep your abs tight and your tummy trim, using just a mat and a medicine ball. It takes less than 10 minutes, so you can tone your abs between holiday shopping trips and still make it to the mall on time!
Use a medicine ball that is appropriate for your fitness level; 10 lbs is usually a good weight for beginners. Keep your abs tight throughout to maximize the benefits of the exercises and minimize risk of injury.
Please note that there is no voiceover on this video, so you will want to watch the instructions for each exercise on screen the first time through.
Showing posts with label ab workouts. Show all posts
Showing posts with label ab workouts. Show all posts
Thursday, December 17, 2015
Tuesday, June 23, 2015
How Can You Get Six-Pack Abs This Summer?
Everyone wants those defined, six-pack abs, especially come summertime when you can really show them off! With ladies in their bikinis and crop tops, and guys shirtless on the beach, looking great is taken to a whole new level of pressure. But how can you get that awesome six-pack for yourself? You might be looking for an easier answer, but it all starts with consistency and willpower.
Obtaining six-pack abs comes down to the usual diet and exercise, but understanding the specifics is what will make the difference between trying for six-pack abs and actually getting them.
Eat Correctly
1. Eat Clean - The key to a healthy diet that is effective for dropping excess weight and trimming fat is eating “clean”. This means avoiding processed foods, fast foods, and other foods that are high in processed carbs and sugars, artificial ingredients, and other chemicals. Instead, focus on eating an all-natural diet that focuses on plenty of fresh produce, whole foods, and healthy, clean protein sources. (If you eat meat, it should always be grass fed/pasture raised.)
2. Eat Enough - Many people consider diets to be all about minimizing food intake, but that is simply not the case for healthy and effective diets. When your body feels deprived for a period of time, it may go into "starvation mode," lowering your metabolism and storing fat - which is the exact opposite of what you want! Start thinking about the word “diet” in a different way, one which simply means eating better for a healthier lifestyle. You should always eat enough calories to feed your body so that you have enough energy and fuel to keep your body healthy.
3. Go Plant-Based - Eating a mostly raw, plant-based diet has shown to be extremely effective for weight loss and healthy lifestyles of all types. This is a great diet to explore for anyone that is looking to trim excess belly fat and make room for those cut abs. However, for some people, this diet is too extreme, and may even cause deficiencies and other health problems. For many, the plant-based diet is best used as a short-term cleanse - think 30 days or so. This should be enough to cleanse and detoxify your body, and help you shed some of that stubborn fat too, without depriving your body of needed nutrients.
4. Stay Hydrated - Drinking enough water and fluids is an important part of any diet. You want to keep those muscles hydrated, and help your body release the toxins that are stored in the fat you're losing. Your body needs plenty of water to do this, especially during hot weather.
Exercise Right
1. Consistency Is Key - When you are looking to trim fat and define muscles, remember that consistency with your exercises is the most important factor. After all, you can't just do one workout and expect it to work. You need to target particular muscle groups with each workout and repeat these exercises on a consistent basis.
2. Keep Up With Cardio - To get those six pack abs, you cannot just rely on crunches alone. Cardio workouts are an important part of any exercise regimen, especially because they help you burn excess fat. Some experts report that cardio intervals, with periods of rest in between, boost your metabolism more and burn more fat than steady-state cardio, so you may want to try this. As your abdominals get stronger, you may notice that you use them more during your cardio workouts, too.
3. Core Strengthening - Definition starts at your core. This group of muscles, including your abdominals and back muscles, helps maintain your balance and makes your targeted abdominal exercises exponentially more effective. Many special core exercises, like planking and v-sit exercises, are also more effective for defined abs than plain standard crunches.
4. The Right Workouts - As mentioned before, getting six-pack abs isn't just about crunches. In fact, you will need many targeted exercises to reach all of the different parts of your abdominal muscles to achieve six-pack abs. These targeted exercises combined with cardio and core strengthening workouts are what will make those six-pack abs happen.
If you follow these key fundamentals and stay motivated to follow through, it can be possible to obtain those coveted six-pack abs. Just imagine how good you will look poolside or walking along the beach this summer, and how positively great you will feel!
Check out this excellent workout program for targeted, effective tummy flattening exercises:
Obtaining six-pack abs comes down to the usual diet and exercise, but understanding the specifics is what will make the difference between trying for six-pack abs and actually getting them.
Eat Correctly
 |
| Healthy, whole foods. (Photo credit: Wikipedia) |
2. Eat Enough - Many people consider diets to be all about minimizing food intake, but that is simply not the case for healthy and effective diets. When your body feels deprived for a period of time, it may go into "starvation mode," lowering your metabolism and storing fat - which is the exact opposite of what you want! Start thinking about the word “diet” in a different way, one which simply means eating better for a healthier lifestyle. You should always eat enough calories to feed your body so that you have enough energy and fuel to keep your body healthy.
3. Go Plant-Based - Eating a mostly raw, plant-based diet has shown to be extremely effective for weight loss and healthy lifestyles of all types. This is a great diet to explore for anyone that is looking to trim excess belly fat and make room for those cut abs. However, for some people, this diet is too extreme, and may even cause deficiencies and other health problems. For many, the plant-based diet is best used as a short-term cleanse - think 30 days or so. This should be enough to cleanse and detoxify your body, and help you shed some of that stubborn fat too, without depriving your body of needed nutrients.
4. Stay Hydrated - Drinking enough water and fluids is an important part of any diet. You want to keep those muscles hydrated, and help your body release the toxins that are stored in the fat you're losing. Your body needs plenty of water to do this, especially during hot weather.
Exercise Right
1. Consistency Is Key - When you are looking to trim fat and define muscles, remember that consistency with your exercises is the most important factor. After all, you can't just do one workout and expect it to work. You need to target particular muscle groups with each workout and repeat these exercises on a consistent basis.
3. Core Strengthening - Definition starts at your core. This group of muscles, including your abdominals and back muscles, helps maintain your balance and makes your targeted abdominal exercises exponentially more effective. Many special core exercises, like planking and v-sit exercises, are also more effective for defined abs than plain standard crunches.
4. The Right Workouts - As mentioned before, getting six-pack abs isn't just about crunches. In fact, you will need many targeted exercises to reach all of the different parts of your abdominal muscles to achieve six-pack abs. These targeted exercises combined with cardio and core strengthening workouts are what will make those six-pack abs happen.
If you follow these key fundamentals and stay motivated to follow through, it can be possible to obtain those coveted six-pack abs. Just imagine how good you will look poolside or walking along the beach this summer, and how positively great you will feel!
Check out this excellent workout program for targeted, effective tummy flattening exercises:
Thursday, February 28, 2013
Not Your Typical Ab Exercises...
Check out this article by one of our favorite fitness experts, Mike Geary, on the 3 best ab exercises - this unique ab workout contains no situps or crunches - it's not only not boring, but it's actually pretty fun - and gets great results!
3 Best Ab Exercises:
Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.
I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost! It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).
Here they are:
1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor
Click Here for Exercise Descriptions & Pics...
3 Best Ab Exercises:
Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.
I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost! It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).
Here they are:
1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor
Click Here for Exercise Descriptions & Pics...
Saturday, September 1, 2012
Video - The Truth About Getting Flat Abs
This short interview with Mike Geary, fitness expert and author of "The Truth About Abs" dispels some myths about ab exercises and what it really takes to get flat abs. The reason we like Mike's approach is that, rather than focusing on crunches or other specific ab exercises, he takes a whole-body view, which is much more effective, efficient, and rewarding. Eating the proper foods in the right amounts, and getting regular exercise in a variety of activities and intensity levels, are much more important (and successful) than doing a bunch of situps.
To learn more about Mike's holistic approach, watch the video, and if you want to learn more, check out the resources below:
Mike Geary Interview - Truth About Abs (part 1)
gwnn.me Jackie from Girlwithnoname.com sits down for an informative chat with Mike Geary, author of "The Truth About Six Pack Abs" and "The Fat Burning Kitchen" (and the guy she credits with helping her get her six pack abs). For More Information: gw...
Click Here to Learn More About Abdominal Fat & How It Affects Your Health....
Check Out Mike's Book:
To learn more about Mike's holistic approach, watch the video, and if you want to learn more, check out the resources below:
Mike Geary Interview - Truth About Abs (part 1)
gwnn.me Jackie from Girlwithnoname.com sits down for an informative chat with Mike Geary, author of "The Truth About Six Pack Abs" and "The Fat Burning Kitchen" (and the guy she credits with helping her get her six pack abs). For More Information: gw...
Click Here to Learn More About Abdominal Fat & How It Affects Your Health....
Check Out Mike's Book:
Thursday, November 18, 2010
Video-3 Great Ab Exercises
For those interested in toning your abs, here is a quick free video you may want to check out. Some of the exercises do utilize an ab wheel or balance ball, but for those that hate crunches (and I don't blame you - so do I), these may offer some interesting options to mix it up. (Or, for my favorite ab workouts ever - Pilates and Yoga -- visit our website at http://www.newholisticliving.com/exercise.html for some great suggestions.)
It's only a couple of minutes long, and offers some interesting exercises I have not seen before. (Please note: If video does not appear below, please click link to view.)
ab exercises
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are my 3 favorite abdominal exercises in which none involve lying on your back and curling your shoulder blades off the ground, or any type of movement that requires you to perform hundr...
It's only a couple of minutes long, and offers some interesting exercises I have not seen before. (Please note: If video does not appear below, please click link to view.)
ab exercises
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are my 3 favorite abdominal exercises in which none involve lying on your back and curling your shoulder blades off the ground, or any type of movement that requires you to perform hundr...
Related articles on Abdominal Exercises:
- Fabulous Abdominal Slimming Exercises (justslimming.com)
- Ask Raphael: Exercises for Flat Abs (healthnews.ediets.com)
- How to Get Six Pack Abs (brighthub.com)
- Daily Ab Workout - Daniel Miller (itunes.apple.com)
Tuesday, November 16, 2010
Easy Stomach Exercises to Work off Those Love Handles
A major complaint of people who want to look more fit is belly fat. Specifically, a large number of people have trouble with "love handles." Far from lovely or lovable, these are deposits of fat that take up residence on the sides of one's lower torso, around the external oblique muscles.
Traditional crunches and sit-ups will not do much for this sort of chub, as they mainly work the abdominal muscles and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles. As with any new physical activity, consult a professional before beginning and be sure to properly warm up to avoid injury.
Image via WikipediaAlso please note that these exercises are most effective when used in conjunction with a healthy diet, and regular physical activity. For some ideas on how to implement these aspects into your life, please visit http://www.newholisticliving.com/holisticwellness.html
Side Bend
A simple exercise, side bends are also probably the most effective method for losing love handles. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.
Torso Twist
This stomach exercise is also effective at reducing love handles, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.
Side Crunch
The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.
Seated Knee Drop
First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and with control, using your stomach muscles rather than momentum to raise and lower your legs.
Traditional crunches and sit-ups will not do much for this sort of chub, as they mainly work the abdominal muscles and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles. As with any new physical activity, consult a professional before beginning and be sure to properly warm up to avoid injury.
Image via WikipediaAlso please note that these exercises are most effective when used in conjunction with a healthy diet, and regular physical activity. For some ideas on how to implement these aspects into your life, please visit http://www.newholisticliving.com/holisticwellness.htmlSide Bend
A simple exercise, side bends are also probably the most effective method for losing love handles. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.
Torso Twist
This stomach exercise is also effective at reducing love handles, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.
Side Crunch
The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.
Seated Knee Drop
First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and with control, using your stomach muscles rather than momentum to raise and lower your legs.
Tuesday, October 12, 2010
Lose Your Belly by Improving Your Posture
Everyone knows the children’s song about the leg bone being connected to the hip bone, but how many people really take it to heart? Obviously, everyone knows that the leg bone does in fact attach to the hip bone; that’s not the point. Probably not many people really stop to think about how related and interconnected the parts of the human body really are. In an illustration of this point, the back and stomach muscles are all affected by one another as they form a girdle around the lower torso. It stands to reason, then, that your posture affects how your tummy looks, and the strength of your stomach muscles affects your posture.
Image via Wikipedia Stand Up Straight
This first step to losing a belly is to stand and sit up straight. This actually has a few different effects. First of all, slouching accentuates belly fat, so simply sitting up will make you appear slimmer. Second, proper posture help improves the strength of your back, which of course makes it easier to maintain proper posture longer. Third, poor posture leads to back pain, which makes stomach exercises difficult. Having good posture will make it easier for you to work out your stomach muscles and whittle down that belly. Lastly, a nice straight posture enhances blood flow throughout the body, particularly to the legs and lower back, both of which are involved in many stomach exercises. So, if you are trying to lose a belly, the first step is to simply sit and stand up as straight as possible as often as possible. Do that, and you are already on your way!
Back Extension
For the reader familiar with the crunchless crunch, this move will seem similar but backwards. For this exercise, you will need to start by lying on your stomach with your forehead on the floor. You may use a mat or towel to cushion your pelvis and head. Position your arms by your sides, palms up. Contract your back muscles to lift your torso off the floor. Hold the contraction briefly, then release and slowly lower your torso back down to the floor. Repeat for an entire set.
The next part of this exercise begins by extended your arms out above your head (picture a superhero flying through the air). Now lift your legs off the floor simultaneously while keeping your head and arms held in place. Try to imagine your legs growing longer as you are lifting them up. Hold your legs up briefly, then slowly lower them back to the floor.
Doing these two things will help you strengthen your back and correct your posture, which are great first steps to losing an unwanted belly. You will also want to continue working on your back muscles and other core muscles, such as the transverse and rectus abdominus. Stomach exercises that work the core will help you straighten up your posture, lose belly fat, and gain muscle tone in both your back and tummy. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
* Please note: All suggestions and articles on this blog are the opinions of the author or other contributors, and have not been evaluated for safety in your particular situation. One should consult with one’s personal fitness coach or healthcare practitioner before beginning any exercise program, especially if your fitness level is currently low.
Related articles on Abdominal Exercises:
Image via Wikipedia Stand Up StraightThis first step to losing a belly is to stand and sit up straight. This actually has a few different effects. First of all, slouching accentuates belly fat, so simply sitting up will make you appear slimmer. Second, proper posture help improves the strength of your back, which of course makes it easier to maintain proper posture longer. Third, poor posture leads to back pain, which makes stomach exercises difficult. Having good posture will make it easier for you to work out your stomach muscles and whittle down that belly. Lastly, a nice straight posture enhances blood flow throughout the body, particularly to the legs and lower back, both of which are involved in many stomach exercises. So, if you are trying to lose a belly, the first step is to simply sit and stand up as straight as possible as often as possible. Do that, and you are already on your way!
Back Extension
For the reader familiar with the crunchless crunch, this move will seem similar but backwards. For this exercise, you will need to start by lying on your stomach with your forehead on the floor. You may use a mat or towel to cushion your pelvis and head. Position your arms by your sides, palms up. Contract your back muscles to lift your torso off the floor. Hold the contraction briefly, then release and slowly lower your torso back down to the floor. Repeat for an entire set.
The next part of this exercise begins by extended your arms out above your head (picture a superhero flying through the air). Now lift your legs off the floor simultaneously while keeping your head and arms held in place. Try to imagine your legs growing longer as you are lifting them up. Hold your legs up briefly, then slowly lower them back to the floor.
Doing these two things will help you strengthen your back and correct your posture, which are great first steps to losing an unwanted belly. You will also want to continue working on your back muscles and other core muscles, such as the transverse and rectus abdominus. Stomach exercises that work the core will help you straighten up your posture, lose belly fat, and gain muscle tone in both your back and tummy. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
* Please note: All suggestions and articles on this blog are the opinions of the author or other contributors, and have not been evaluated for safety in your particular situation. One should consult with one’s personal fitness coach or healthcare practitioner before beginning any exercise program, especially if your fitness level is currently low.
Related articles on Abdominal Exercises:
- Better Abdominals: From Flab to Fab Abs in 4 Weeks (men.webmd.com)
- I’ll Tell You What is Causing Pain for Almost Everyone in the Western World (chrishugh.blogspot.com)
- 4 Yoga moves for a slimmer middle on Shine (shine.yahoo.com)
- Exercises for Strong Deep Abdominal Muscles for Ballet (brighthub.com)
Monday, September 27, 2010
Quick 10-Minute Core Burn Pilates Video
Looking for a quick workout for your abs and core muscle? Here is a crazy-intense Pilates workout for your core. It’s a short 10-minute video, and you don’t need anything but an exercise mat or folded blanket to lie on. (Note: This is a more advanced video, so if you are a beginner, you will want to modify by bending your knees and/or keeping your head down on the mat.)
Check out this fun, free workout video now, and get those abs in shape quick! (If video does not appear below, just click the link.)
POP Pilates: Crazy Core Workout – Intense! Fun! (Full 10 min) Pilates Video
www.ogorgeous.com This Pilates workout video really hits the core. I’m serious. You’ll be feeling the wrath of Pilates on your lower abs, your upper abs, and your obliques. You’ll be sore tomorrow and you’ll love it. Cassey Ho is a fun Pilates Instru…
* Please note: All suggestions and articles on this blog are the opinions of the author or other contributors, and have not been evaluated for safety in your particular situation. One should consult with one’s personal fitness coach or healthcare practitioner before beginning any exercise program, especially if your fitness level is currently low.
For other fun workout ideas, as well as book and video recommendations, please visit http://www.newholisticliving.com/exercise.html or Amazon.com.
Check out this fun, free workout video now, and get those abs in shape quick! (If video does not appear below, just click the link.)
POP Pilates: Crazy Core Workout – Intense! Fun! (Full 10 min) Pilates Video
www.ogorgeous.com This Pilates workout video really hits the core. I’m serious. You’ll be feeling the wrath of Pilates on your lower abs, your upper abs, and your obliques. You’ll be sore tomorrow and you’ll love it. Cassey Ho is a fun Pilates Instru…
* Please note: All suggestions and articles on this blog are the opinions of the author or other contributors, and have not been evaluated for safety in your particular situation. One should consult with one’s personal fitness coach or healthcare practitioner before beginning any exercise program, especially if your fitness level is currently low.
For other fun workout ideas, as well as book and video recommendations, please visit http://www.newholisticliving.com/exercise.html or Amazon.com.
Related articles on Pilates Workouts:
- Pilates 101 (lifescript.com)
- Best Pilates Exercises for Arms, Legs and Abs (brighthub.com)
Subscribe to:
Posts (Atom)