Sunday, February 19, 2012

5 Easy Exercises To Target The Tummy

If you're looking to start up a workout program to slim the tummy and get rid of your love handles, performing the right exercises will be key.  By fully challenging all the muscles surrounding the core region, you can see better fat burning benefits and really get that toned look that you're going for.

Unfortunately though, many women spend far too much time on exercises that won't deliver, which is why it's definitely worth your time and effort to learn those that will.

By including the following five exercises in your program more often, you will see much faster progress.
Let's have a look at the main ones to consider.

The Plank
The very first exercise to include is the plank.  The plank should always be a standby in your ab workout because not only is it going to work the abs, but it'll also work all the muscles lining the back as well.
To perform it simply place the forearms on the floor underneath the body with the legs stretched out behind you, balancing on your toes.  When in this position keep your body as flat as possible so you resemble that of a table top.
Hold this for 30-60 seconds, or until you can no longer maintain proper form.

Crunches On An Exercise Ball
Next up on our list of exercises to target your tummy are crunches on an exercise ball.  These are fantastic for calling the muscle fibers deep within the core into play.  Due to the reduced base of support underneath you, you're going to have to work that much harder to maintain balance.
Try and perform a set of 12 reps at a time before taking a rest and continuing on.

Lying Leg Raises
Third, leg raises are the next exercise to include.  These are fantastic for working the lower abdominal muscles, which tends to be problematic for most women.
To perform them, lie flat on the ground and then slowly lift the legs up off the floor and bring them to ninety degrees. Pause for a second and then lower so they're just about touching the floor again.
Don't let them come completely down however as this will really reduce the tension on the abs and the goal is to keep them in a constantly contracted state.

The Bicycle
The bicycle is another excellent tummy exercise that will firm those love handles quickly.  To perform this one lift the legs slightly above the ground while you bring one knee into the chest.While doing so, simultaneously twist the body so the opposite side comes to meet that knee and then reverse directions for the next rep.
Perform ten reps for each side in a row and then relax again before doing a second set.

Accordion Sit-Ups
Finally, the last tummy toner you should be doing is the accordion sit-up.  These are very simple and straightforward. First, get into a flat lying position on the floor.
From there, bring the upper body up while you bring the knees up to meet it at the same time.In essence, it should look like you're an accordion as you do this movement.
Pause at the top and then lower back down again.

So there you have the top tummy toners that will quickly firm up your stomach and help you see faster results. If you can combine all of these three times a week with a good appetite suppressant such as Phen375 to help you maintain your lower calorie diet, it won't be long before you have your own set of toned abs.

Tuesday, October 25, 2011

Easy Sitting Exercises For Everyone ( Part II )

sitting exercise

Easy Sitting Exercise Part Two

Today post,we should continue the other step how to do easy sitting exercise part two.I hope this info will help.

13) To help trim your waistline and keep your spine aligned and supple,side stretches are excellent exercises to do at your desk. Raise your arms over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Be very careful if your chair is unstable or if it is on wheels. Do this a few times on each side. This exercise can be done several times throughout the day.

14) Exercise your knees. Place a rubber ball behind your knee and squeeze it 10 to 12 times. Switch knees and repeat. Alternatively, Place the rubber ball between your knees and press your knees together tightly to strengthen thigh muscles.

15) Do foot lifts. Lift your feet using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.

16) Seated Knee Hug – Start by sitting upright on the edge of your chair with your arms by your side. Breathe out and bring the right knee upward, toward your chest, without rounding the upper body forward. Then reach your arms around the right knee and hug it. At the same time add a little bit of an extra stretch to the lower back. Inhale and return the foot to the floor. Exhale and bring the left knee upward, toward your chest, without rounding the upper body forward. Hug your left knee with arms, then inhale and return to the starting position. Do one set of 20 repetitions (10 per side). This exercise stretches the muscles of the lower back, strengthens the abdominal muscles and gets the blood moving in your legs.

17) Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.

18) Simply stretching your hands and giving them a good shake from time to time can help alleviate any problems in the future

19) Neck rolls - start by turning your head in small circles. Let the circles increase in size. Rock your head from side to side remembering to keep everything loose.

20) Tighten muscles on one side of stomach lifting butt slightly off seat - hold for 10 counts and repeat 50 times for each side.

21) Press one leg down on the floor as hard as you can - hold for a count of 10 and relax. Repeat with the other leg. This will get the circulation flowing and strengthen leg and thigh muscles.

22) Do arm raises several times a day. Raise your arms straight over your head, or to the sides, or even behind you. Each method work a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism boosted. A good exercise if you have a sluggish circulation.

23) Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.

24) Move your legs and feet up and down as if marching on the spot

25) Put your arms straight out in front of you palm facing up. Holding dumbbells or bottles of water etc. bring your arms up to your shoulders and straighten them again. Repeat this 10 times

26) Raise your right arm above your head and bend your upper body to the left, hold to the count of 5. Do the same using the left arm and bend over to the right. Repeat several times throughout the day.

27) Suck in your stomach and hold to count of ten - repeat 50 times

28) Leg Lifts - Straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.

29) Clasp your hands behind your back, straighten your spine and push your head back. Hold for a count of 5 – 10. If you can manage it,hold your stomach in at the same time.

30) Cross on arm over chest at shoulder height - wrap opposite hand around arm at about the shoulder. Use front arm to pull stretched arm around to other side of body. Repeat on opposite side.

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