Jul
30
Posted under
female workout
Finally, here are abdominal exercises you can do without lying down on a floor. Introducing exciting abs work out to tone and firm your midsection. Abdominals are spinal stabilizers that responds better to work done standing compared to the lying down. When the spine is supported, it takes the workload off the abs.
The plan
Start by working three or four of these moves into your daily routine no more than thrice a week to avoid burn out. At the end of two weeks, try the entire routine at once. You’ll need a 3- to 10-pound weight. You won’t get tired with this exercises same way as you do with crunches. Aim to complete a maximum of 10 repetitions per set to prevent injury. Make sure to rest in between sets for one minute.
Technique tips
Start out slowly. Exercises are much more effective when performed in a deliberate and controlled manner. As a pacing trick, count one beat for each phase of the movement. Concentrate on letting your abs muscles do the work rather than other muscle groups.
Side reach
Stand with feet together, holding ends of one dumbbell with both hands, arms extended overhead. Slowly lean to left (as shown) and hold for one count. Return to start. Repeat on right side to complete one repetition. Do 10 repetitions.
Works abs, oblique
Standing bicycle
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right (as shown). Return to start. Repeat on other side for one repetition. Do 10 repetitions.
Works abs, oblique
Side winder
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, and thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other (as shown). Do 10 repetition; switch sides; repeat.
Works abs, oblique
Seesaw
Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, and thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward (as shown). Return to knee lift position and repeat five times. Switch sides and repeat.
Works abs, butt, thighs
Forward bend
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can (as shown). Return to start; switch sides and repeat for one rep. Do 10 repetitions.
Works abs
Reverse wood chop
Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and crouch, lifting right heel (as shown). Stand, rotate torso right and bring weight across body on a diagonal overhead. Reverse motion to return to crouching on left. Do 10 repetitions; switch sides; repeat.
Works abs, shoulders, butt, thighs
Technorati Tags: best abdominal exercises, female, fitness, health, no crunches exercise, woman
May
26
Posted under
female workout
The center of power of your body is your abdominal muscles or simply called abs. It provides core strength, balance, help prevent lower back injuries, an promote good posture, When you regularly perform abs workout for an average of 10 to 15 minutes thrice or four times a week reaps benefits when done correctly. This type of exercises not only improves your physical well-being but also makes you feel and look good.
Secrets on sculpting your abs
We spill the beans on how to make the most out of sculpting your mid section. The long lasting secret to achieve the benefits on doing abs exercises is to treat your body as a complete unit. Don’t fall into a belief that hundreds of repetitions of abdominal exercises will guarantee a flat abdominal region. The truth of the matter is that abdominal muscles are not the largest muscles in the body. To put it simply, it means that your body does not burn too many calories from abdominal exercises. It does firm and tone the muscles but does not efficiently burn and target the abdominal muscles. The fact that you perform hundreds of repetitions of sit ups does not mean you will have abs worthy enough to be shown off by wearing a midrib top. Another secret is to lower body fat to show off your toned and sculpted abs. Cardiovascular exercises such as walking, cycling, swimming and jogging are most effective on reducing lower body fat. The suggested cardio exercises targets the gluteal muscles, quadriceps and calves. The largest muscle is known to be the gluteus maximus or buttocks thus it burns a lot of calories. The more calories you burn, the lower the body fat. Strength training of the back and shoulders also improve and boost the rate of metabolism. Whenever the metabolism is boosted, it enables your body to burn stored fat. In short, your tight abdominal muscles can only be recognized and visible when no layer of fat covers them. This is why you need a routine consisting of exercise for lower abdominal muscles to give you that chiseled and “to-envy” look.
A recent study showed that the classic sit-up is not the most recommended exercise for stronger, flatter abdominals. This exercise is only limited to the use of hip muscles instead of the abdominals. In most cases, strains your neck and lower back. That is why the ‘crunch’ is a better option.
The top three best abdominal exercises are bicycle maneuver, captain’s chair, and crunch on exercise ball. Follow these easy steps on how to firm up and tone your abdominal muscles. Make sure to complement these routines with cardio exercises to maximize your fitness program.
Bicycle Maneuver
• Lie on your back with your knees bent and feet flat on the floor.
• Place your fingers on the side of your head just behind your ears.
• Push your lower back into the floor flattening the arch and hold.
• Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
• Touch your left elbow to your right knee, then your right elbow to your left knee in a slow and controlled manner and with full extension of each leg on every repetition.
• Breathe evenly throughout the exercise.
• Perform 20-30 repetitions (up to three sets).
Captain’s Chair
The second most effective move that targets the rectus abdominis and obliques is the Captain’s Chair Aim to perform this exercise properly or you can increase your risk of developing injuries.
Instructions:
photo credit to good housekeeping
• Stand on the chair and grip handholds to stabilize your upper body.
• Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
• Don’t arch the back and remember to breathe smoothly.
• Slowly lower back down and repeat for 12-16 reps.
Crunch on exercise ball
Last but not the least is the crunch on exercise ball. The exercise ball is an excellent tool to strengthen the abs and works out your rectus abdominis.
Instructions:
• Lie face-up with the ball resting under your mid/lower back. 
• Cross your arms over the chest or place them behind your head.
• Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
• As you curl up, keep the ball stable (i.e., you shouldn’t roll).
• Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Complement these three abdominal muscle exercises by eating a healthy diet along with regular aerobic exercise thrice a week. Watch what you feed your body and lose that extra body fat. The best abdominal muscles in the world may all be hidden under a stubborn layer of body fat.
Technorati Tags: abs work out, best abdominal exercises, bicycle maneuver, captain's chair, crunch ball, woman fitness
