10 Most Effective Ab Workout

These ab workouts are the most effective way of strengthening the muscles.

1.  Windshield Wipers – Lie on your back with your arms stretched on each side. Lift the legs without bending the knees until the body is in 90% position. Move the legs from left to right and vice-versa, doing the action like that of the windshield wipers. Repeat the process up to 10 times.

2.  Knee Tucks – Using an exercise ball, place the body into a plank position wherein the shins are over the ball. Roll the ball forward to the upper body. The abs will be tightened this way.

3.  Front Plank over the Ball – Place the elbows on a flat bench while the feet is resting on an exercise ball. Allow the body to be parallel to the floor by contracting the abs. hold on to this position up to 60 seconds.

4.  Ball Crunches – Lie on the ball with the mid lower back. Place both hands behind the head. Lift the torso by contracting the abs. Curl up with the ball steadily remaining on its place. Repeat up to 10 times.

5.  Reverse Crunch – Lie down on a flat bench. Bend the knee to form 90% and the upper leg should also be 90% to the torso. Hold on to the upper part of the bench above the head. Roll the body up until the knees reaches the elbows. Hold the position up to 3 seconds. Do these ab workouts up to 10 times.

6.  Knee Drops – Lie on the floor with knees bended up to 90% and the upper legs bended up to 90%. Place the ball between the knees. Stretch the arms on each side with palm facing upwards. Move the legs to left side until it almost reach the floor and go to the other side. Let the abs contract throughout the process and do this without lifting the shoulder.

7.  Long Arm Crunch – Lie on the flat surface. Place the arms over the shoulder closed to the ears. Bend the knees while feet lay flat on floor. Contract the abs and then lift the shoulder blades. Lower it back to the floor and repeat up to 12 times.

8.  Elbows and Toes Plank – Lie down with face on the floor. Lift the body supporting the weight with the elbows and toes. Keep the body straight. Hold to the position up to 60 seconds and repeat up to 5 times.

9.  Russian Twist – Sit on a declined chair. The legs must be firmly placed over the pads. Position the body unto 90%. Stretch the arms with the hands clasps together. Keep the back straight and begin moving the arms from left to right side without bending it. Repeat this in a moderate speed within 60 seconds.

10.  Bicycle Exercise – Lie with back on the floor. Put the both hands to the head with fingers firmly pressed over the head. Simultaneously rotate each knee like cycling on the air while lifting the opposite shoulder. Repeat these ab workouts up to 3 sets with 12 repetitions each.

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Great Ab Workouts for Women

These are great ab workouts that perfectly suits women aging 18 years old and above. These exercises will help developing the abdominal part of the body with the use of bands or an exercise ball.

•  Wood Chops – Tie a stretchable band onto a pole or something hard and immovable object and wrap the other end around the hands. Hold the band with both hands with the body reaching towards the place where the band is attached. Slowly rotate the arms to the left without bending the elbow. Return to the starting position and rotate to the other side. Repeat this exercise up to 12 times.

•  Ball Traps – This is one of the great ab workouts that must be done while sitting on a huge exercise ball. Sit up straight, contract the abs and place the hands behind the head. Place one foot over the medicine ball on the floor and then lower the foot and place the other one. Maintain the balance by the contraction of abs.

•  Hip Extension – Lie on the floor. Place the heels of the feet over the ball. Lay the hands flat on both sides. Keep the abs tight and slowly lift the hips off the floor until the body is straight. Hold to the position up to 5 seconds and lower back the hips. Repeat up to 12 times.

•  Arm Sweep – Sit on a flat surface with bended knees. Stretch the arms in front of the body. Lean back until the abs is contracting without straining the back or hunching. Rotate the arms in a circular motion. Sit back up and then move the arms to the other side. Repeat these ab workouts for 12 times.

•  Side Plank – Lie on the side, lifting the body with one arm, palm down. Lower the hips to the floor for a few seconds while holding up the torso steadily. Lift back the hip again. Repeat this up to 12 times then do it on the other side.

•  Reverse Crunch – Lie down on the floor with arms on both sides. Cross the feet together while the knees are bended to 90%. Curl the hips with contracted abs until the legs are positioned into reaching the ceiling. Repeat this up to 16 times.

•  Crunches – Lie on the floor with bended knees. Insert the medicine ball between the knees. Hold the ball with squeezed thighs. Place the hands at the back of the head. Slowly lift the shoulder blades and the hips off the floor. Lower back again and repeat.

Things to remember:

•  These suggested exercises are effective when done 3 times a week, non-consecutively.
•  Do 1-3 sets for each exercises with 12-16 repetitions each.
•  Make sure that the exercises are done properly to avoid straining the muscles and overdoing the exercises.
•  Exercises that aren’t properly done will have a poor result or may lead to extreme body pain.
•  Drink lots of water to keep the body hydrated.
•  Lastly, as advised by any physical instructors, before performing any kind of these ab workouts, it is important consult the physician first to know the limits of the body.

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Workout with Your Exercise Bike

 

There are numerous advantages that a bike exercise can offer. They are fat burn, cardiovascular, and muscle building. With these advantages, you should consider using the exercise bike as one of the machines in your exercise routine. However, do not restrict yourself to one type of exercise as it will make you bored. Once you are bored with exercise, there is a high possibility that you will stop exercise. On that note, mix your workout with other activities, such as jog, walk, hike and aerobic.

You can also vary your bike exercise by adding extra movements such as lunge and dumbbells. Put some variety into your exercise bike workout. This additional step will make your bike workout more interesting without compromising the benefits of the exercise. During the dumbbell movements, your heart rate will still be maintained at the exercise rate thus the workout continues.

The bike comes with some preset workouts. This feature allows you to mix the cycling with mountain biking and high resistance cycling. You can do mountain biking on your exercise bike by increasing the inclination. Do not worry if your exercise bike does not have the load and resistance setting as you can make the variation manually by changing the pace of your cycling.

Make an effort to log your exercise as from there you can monitor and increase the intensity of your workout. The log should have information on the duration, load, and the pace. The variation in the cycling pace from fast to medium to fast will give a challenge to your exercise. Remember to stay within your desired heart rate and not to over challenge yourself. If you do the variation, you should get a good exercise by only spending a 20 minutes of your time doing the cycling.

For a fat burn exercise, a 20 minutes session is the minimum to get the fat burnt. The division of the session can be a three minutes warm up and a three minutes warm down giving you 14 minutes to do the exercise.

 

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Dieting And Exercise For Quick Weight Loss

Many quick weight loss plans pay a lot of attention to food and cooking and it’s true that your food choices are of utmost importance. However, a large percentage of dieters make the mistake of ignoring the exercise side of the deal, telling themselves that their weight loss problems can be sorted simply by dieting. That is so far from reality! Exercise is extremely important whatever diet plan you are subscribed to, and not just for quick weight loss.. Exercise is important to all of us for our overall health and well-being.

Exercise should be part of your daily routine. It has numerous major benefits, even at limited levels. Not only does it burn fat but it also boosts your metabolism and increases circulation. Regular daily exercise will help your body to eliminate toxins through sweat glands and lymph systems, and is especially important to the low-carb weight loss programs because it regulates blood sugar levels.

Physical exercise is essential for all weight loss diet success. Without exercise, your body will not be configured to process carbohydrates successfully. Research demonstrates that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This shows that exercise doesn’t just help you lose weight, it will help you keep it off too. Exercise teaches your body how to process the carbohydrates in your diet. When you exercise regularly, you’ll find you are able to eat more carbohydrates over time because your body will use them efficiently.

There are two basic types of exercise formats. These are aerobic exercise and anaerobic exercise. The best weight loss regimen will typically combine these two forms each week. So let’s look at how these two styles of exercise differ.

Aerobic exercise’s main aim is to increase your heart rate. This will cause your body to take in more oxygen and it gives all of your cells a fresh supply. If you’ve not exercised regularly in a long while, many of those cells will have been deprived of oxygen. Aerobics will regenerate them and in turn, will make you feel better during those times when you aren’t exercising.

If it’s been a while since you last exercised, it may take some time for your body to get used to your new aerobic workouts. Be sure to start slowly to give yourself time to adjust to these new aerobic movements. You must learn how to stretch and warm up correctly in order to avoid any muscle strain. Some good aerobic activities include walking, golf, tennis and dancing. These activities will not cause too much strain on your body, but they will get your heart pumping. Start slowly and set yourself goals. For instance, if you want to be involved in a walking program, begin by walking four blocks. Then increase your training to six blocks, then eight. Your body will respond well to any exercise.. after all your body was designed to move!

Anaerobic exercise includes any activity that is not technically aerobic. The exercises in the anaerobic category are typically designed to build muscle mass. Weightlifting and strength training are good examples of anaerobic exercises. Working out with weights at the gym can be an important part of any weight loss program. As you lose fat, you’ll want to replace it with muscle if you want to stay lean. Don’t imagine that working out with weights are only for those wanting to become a bodybuilder. Weight bearing exercises like isometrics and resistance training will improve your bone density, your posture and your overall fat burning potential.

If you do not have an exercise program as part of your weight loss efforts, you are setting yourself up for failure. Make a commitment to incorporating exercise into your weight loss regimen and you’ll see results almost immediately. If in doubt about any aspect of your exercise workouts, you may want to get some advice from your primary care doctor or a professional aerobics instructor.

Trevor Taylor

Trevor Taylor writes of his experiences in the weight loss arena
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Ab Workouts: The Fundamentals

There may be various reasons that can help in motivating you to perform certain ab workouts. Some of these are (1) addressing your abdominal concerns such as apparent muscle weakness; (2) decreasing the instances of having mechanical low back pain; and (3) improving the appearance of your abdominal region. Whatever your reasons may be, there are various types of abdominal workouts that you may try. It is rather noteworthy to try all of the forms of the abdominal exercises if you can to see an enhanced effect.

One of the most common exercises that you can try out is the sit ups. In order to perform this exercise correctly, you should start the exercise by having a good starting position. For this exercise, it is advisable for you to assume the hook lying position. This is because the hook lying position will aid in keeping your entire body stable while doing the exercise. Aside from your trunk, your feet also serve as bases of support for your entire body. Increased stability of your entire body will lead to a more targeted exercise when you perform each repetition.

To perform the typical sit up, you should cross your arms over your chest. This allows your body to have an alteration in the amount of torque that it has. As a result, you will find it relatively easier and more efficient to use your trunk muscles to lift your back off the support surface. You can observe this with each repetition of your ab workouts. Aside from that, you will have less chance of stressing out your back and neck muscles.

Another important thing to remember while performing the sit ups is to keep looking at the ceiling while doing each repetition. This will help in reducing the degree of unnecessary strain that you place on your neck muscles. If you have done the correct movement for your sit ups, you will feel the tension of the each repetition working out your abdominal region.

You do not need to lift your entire trunk all the way, contrary to the popular belief on performing sit ups. Instead, make your shoulder blades your reference points. If you can feel that both of your shoulder blades are not touching the support surface anymore, then you have exerted enough effort in lifting off your trunk from the mat.

A variation of the typical sit up exercise is the diagonal crunches. As the name implies, you are required to twist your trunk while performing each repetition. This is done while performing the lifting maneuver of your trunk.

It is helpful if you can provide a firm surface where you may rest your entire body while doing these exercises. A rubber exercise mat is highly recommended. The texture of the support surface where you will be resting will be highly helpful in keeping you stable. Chances are, if your mat or other resting surface is not stable, you will continuously slip along the floor. This will lead to an ineffective performance of the sit up repetitions. In essence, your ab workouts will simply go to waste.

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Crossfit workout for overall fitness

Crossfit workout is a new term that is focused on fitness around all disciplines and however the main aim of the workout remains on strengthening and conditioning. This workout is widely followed in gyms and fitness centers all around the world and the popularity of this workout has been continuously increasing and it has become one of the most preferred workouts among athletes, firefighters, military and law enforcement organizations. If you are living in Houston, you will find a lot of centers that offer Crossfit Houston training that is indicated by the expert on daily basis which is called WOD (workout of the day) and everyone in the gym has to do the same exercise however, the main aim of the crossfit fitness regime stays the same and that is to make people achieve fitness in every discipline may that be cardiovascular endurance, strength, stamina, power, flexibility, speed, balance and accuracy. Most likely the workout is pretty short and sometimes it even last for only 20-25 minutes and in some cases, the timings of the workout are fixed and everyone is suppose to do as many repetitions as possible in that time span, this is done in order to achieve the goal in the minimum possible time. There are a lot of benefits that you can reap by joining Crossfit Houston training.

With the help of crossfit training you will be able to achieve fitness you aim for in a much enhanced way which will include various types of exercising in order to make you more strong and flexible. Ones you start doing these workouts, there are a lot of chances that you may find it tedious at first but they are very interesting at the same time because gym trainers develop a kind of environment which doesn’t leave people bored and they find everything new to do every day. This is the one of the main reason due to which this workout is very popular among people. Another advantage of following this training is that this is not an expensive deal unlike regular gyms that can cost you good amount of money. But in this training you don’t necessarily need high end equipments because this workout involves more involvement of body in order to make best of out of it. Crossfit fitness workout is very interesting and challenging at the same time and it will help you in your daily activities as well. The training will help you to strengthen your overall body and increase its flexibility because of which it will become easier for you to do wide range of activities.

This workout has an edge over other exercises that are practiced in regular gyms because they don’t focus on your overall body fitness which is something that you will only find in crossfit workout. It is very easy to find crossfit gyms in Houston, all you need to do is to search on internet and you will come across list of gyms that offer this workout. The next thing you need to make sure is that it’s a well reputed gym and make sure you read about the gym and check their pricing, if everything appeals right to you, you are good to go!
 

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Getting the Most From Your Workout

When it comes to muscle and fitness advice, few sources actually hit the mark as it pertains to a reasonable, competent way to tailor your post workout meal and consistent eating plan. Average Joe hard-gainers everywhere are constantly blocked from reaching their genetic potential through these faulty advice channels, when instead they could be receiving constant, appreciable gains in both body composition and muscle growth.

The key to understanding how to manage your post workout meal to maximize growth, while also giving full weight to the importance of your daily eating habits, is to realize that your workout days are in many ways different from your recovery days, and should be treated as such. This realization first comes with knowledge of the physiological processes that occur when you fully exhaust a muscle or muscle group, and how this changes your biological processes for that day, and for many days to come.

The Workout Day

While a standard fat loss workout, that is designed to keep the heart rate low and constant, can prove effective at burning fat while offering significant cardiovascular benefit, the only way to cause new muscular growth is to engage in high intensity exercise. This tie between muscle and fitness is where the distinction is made between exercise and muscle building exercise. Any exercise that does not fully exhaust the entirety of a muscle group will not result in the positive hormonal cascades that lead to increased insulin sensitivity, health benefits, and the growth of new muscle.

With high intensity exercise comes a need for an increase in muscle building protein to provide for the regeneration of damaged muscle fibers and growth. An excellent example of a muscle building protein that is successful at both being present in the bloodstream during a workout, and being available to assist in recovery during the post workout window, is a supplement that contains branched chain amino acids.

Your post workout meal plan should also focus on the ingesting of simple carbohydrates to account for the deficit created when muscle are exhausted of their sugar stores during high intensity lifts. Simple carbohydrates such as dextrose are quickly absorbed by the body, resulting in a rapid intake of carbohydrates by spent muscles.

The Recovery Day

Your off days differ from those in which you challenge your muscles, in that your need for carbohydrates, especially simple carbohydrates, is greatly diminished. Instead, you should focus on increasing your fat intake, especially your saturated fat intake, to make up for the created deficit in carbohydrate. This is, of course, while keeping protein constant and keeping total calories even, if not diminished.

It’s important to note, that even if you choose to engage in a fat loss workout during an off day, consuming an increased amount of fat will not block the ability to burn fat stores. In fact, eating enough fat bolsters fat burning during exercise if sufficient carbohydrate is present in the diet.
 

When it comes to muscle and fitness advice, few sources actually hit the mark as it pertains to a reasonable, competent way to tailor your post workout meal and consistent eating plan. This tie between muscle and fitness is where the distinction is made between exercise and muscle building exercise. For more detail visit us at: http://www.complete-bodybuilding.com/
 

Tricep Workouts Using Dumbells

 

Tricep Workouts Using Dumbells
 
Triceps Workouts working with Dumbbells is most likely the most effective exercise that assists develop and strengthen ones triceps. The triceps include some necessary parts which are a long head which originates on the scapula, a lateral head originating at the back of the arm (humerus) plus the short head which originates on the humerus, quite lower than the lateral head. The triceps are responsible for extending the elbow.
If you’re working your biceps, you shouldn’t neglect the opposite side of your arm which is the triceps. Your triceps work hard the whole day long. Whatever requires pushing, you’re going to be using your triceps so,
the stronger they can be, the much easier these pushing workouts will be.
 
Your triceps muscles are pretty modest, it is important that you take into account that you will not be capable to use as much weight that you can for your chest muscles or your back. Most of these exercise routines perform an important part in strength training programs. They’re useful in increasing a variety of aspects of strength such as maximal strength, explosive power, endurance and muscle mass. They trigger your less massive stabilizing group of muscles. This type of work out equipment match well around your body assisting you to execute this kind of routines the right way. If you need to re-shape your body you need to have a scientifically verified training strategy. Probabilities are you do not have that currently. With that, you won’t achive the outcome that you really desired.
 
Many athletes and those that love to exercise have a preference for these kinds of exercises because they are able to replicate sports- specific movements accurately than machines do. These don’t separate muscles, and “cheating” can be extremely tempting. Cheating is a method which involves using body movements that assist you accomplish a workout easier. One best example of cheating can be to sway your upper body onward and back while carrying out biceps curl. Even though the earlier exercise will likely be simpler to perform that way, you are merely lying to your self. As a consequence of these you will not have the ability to exercise your targeted muscle group so you won’t achieve the specified outcome you are focusing on. Triceps Workouts using dumbbells, you can create a healthy physique and body.
 
Benefits of Tricep Workouts
 
There are many of benefits that you can get from triceps workouts. Primary, they make you more powerful. While you carry out tricep workouts, it needs you to conduct many actions for instance extending your arms, or pushing an item away from your body. With these activities, your triceps will probably be strengthened and tend to become flexible assisting you to execute with force and speed. These kinds of exercises also allow you to train along with the most natural movement patterns, work through a wider selection of movement rather than resistance machines, build extremely unique sports fitness programs, and enhance your cardiovascular fitness as well as your strength. Tricep workouts, particularly using weight loads are able to develop your minor muscles on the upper arms, thus boost your metabolism. In case you have more muscles, you should have fewer fats. If you use weights on your day-to-day tricep workouts, your arms might be toned up and tensed making them seem slimmer. You should do these workouts to balance out your arm.
 
Many people that do workouts work their biceps and lose focus on about to workout their triceps. These exercises allow complicit muscles to grow in strength together while stopping muscle groups from growing individually and away from sync. In case you have a nicely developed triceps, you are able to different exercises far better. Tricep workouts will enhance your triceps which helps for some other sports activities that needs you to work with your arms.
 
 
Different Kinds of Dumbbells Exercises:
 
You will find different types regarding tricep workouts using dumbbells.
First, we’ve got Chest Exercises which includes Flat Chest Presses, Incline Chest Presses, Flat Chest Flies, and Incline Chest Flies. Shoulder Exercises which are Seated Shoulder Presses, Lateral, Raises Reverse Flies and Front Raises.
 
Various other tricep workouts using this instrument are Back Workouts:
 
Under this are Dead Lifts, Single Arm Row and Lying Bent over Rows. Trapezius Exercises namely, Upright Rows and Shrug. Aside fromto take caution when performing exercise that requires using equipment. That is to prevent the potential risks of injury. Furthermore, always preserve a decent posture throughout the exercise that you do. Within these workouts, our body is not set in place unlike the exercises that uses machines like the ones we usually see on gyms.
 
Allow me to give you a easy tip when performing these workouts. First, always maintain good posture. Second, never use “cheating” simply because regardless of how easy your exercise would be, these will never provide you with good results. And lastly, have your training plan. If you have this, you’re going to get your desire result at the end of your tricep workouts using dumbbells.
 
If you wish to learn more visit Tricep Workouts
 

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Insanity Workout For Seniors?

A friend of mine recently burned his way through the Insanity Workout, a 60 day incredibly intense cardio workout that you do at home, and came out the other end lean and ripped. He loved it! He lost about twenty five pounds, and now he’s moving onto Tony Horton’s P90X. He loved it so much that he impressed his dad, who has since expressed an interest in doing the same thing. So my buddy came to me, and asked if it would be alright for his dad to do the workout. His dad is in his fifties, and my friend was worried that his dad would hurt himself. So I gave him all the advice I could, and then realized that it would make a good article for all those folks who are itching to do something extreme but aren’t sure if their bodies can take it. Can seniors do the Insanity Workout, or are they better off with something lighter?

The answer to this question revolves around a basic premise that is false: that we have to do the Insanity Workout at the same level of intensity that Shaun T, the instructor, is performing it at. People see how hard and how intensely Shaun T is working out at, how hard his backup workout trainees are going, and they think they think they have to perform at the same level, that if they’re not matching them push up for push up, they’re not doing the workout right.

False. Shaun T himself says over and over again that we should stop whenever our form begins to slide. Every break he tells us to check our heart rates and make sure we’re doing alright. He constantly tells us to stop if we’re struggling, and there is the key to doing the workout right. We’re not supposed to match him jumping jack for jumping jack, there is no absolutely necessary way to do the workout. As long as you exercise at your own personal best, you’re doing the workout right. Maybe that means simply going at half speed compared to the video, maybe that means taking four minute breaks instead of thirty second ones, maybe that means standing there gasping for air as you struggle to not quit and press stop.

Regardless, anybody can do this work out if they check their pride at the door and listen carefully to their bodies, going at the pace that is right for them.

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Weight Loss Exercise For When You Have No Time

You know you should exercise as part of your weight loss plan, but what if you have no time? With a family to look after, and a full-time job, you’re just too busy. But are you really? Let’s look at three ways you can fix that.

Firstly, let’s get one thing out of the way: there’s no need to become a gym rat to get the exercise you need. While an hour of exercise might be beyond most of us, we can all fit ten, twenty, or even thirty minutes in, as long as we’re organized.

Here’s how.

1. Exercise First: Feel Better All Day

The key to getting your circulation zipping and feeling great all day is simple: exercise first.

When you’re just starting out, go for a quick walk around the block (or even half-way around.) Here are other simple ideas: use a fitness DVD, and just do ten minutes; use a step, and step up and down for five to ten minutes; or just skip rope.

After a couple of weeks of short sessions, extend your time to 20 minutes or even half an hour.

2. Exercise at the Office: Use the Stairs and Office Yoga

For those days when you’re so rushed that you can’t do anything before work, you can develop fitness routines for the office. Do desk yoga, or simply run up and down the stairs, or go for a fast walk (take your shoes from home) during your lunch hour.

Check out the new iPhone apps which offer yoga and other exercise routines which you can download — some routines are very short, just ten minutes, but they’ll get your blood flowing, and help your weight loss program.

You’ll feel better, and you’ll be energized all afternoon.

3. Exercise With a Friend (or the Whole Office) in Your Lunch Hour

Many workplaces offer fitness routines for employees. If your employer doesn’t, join with a colleague or two, and go to the gym for a fast session during your lunch hour, or after work.

Exercising with a friend makes you accountable, and you’ll enjoy exercising more too, when you have someone to exercise with.

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