Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Monday, May 05, 2008

Sexier Abs This Summer

3 Hot Exercises!


Before we get to the actual workout, let's get something straight. You will not achieve great looking abs unless you reduce body fat and adhere to the following guidelines:

1. Nutrition -- This is one of the most important components to achieving a flat stomach. You'll need to be in a slight caloric deficit (less than maintenance) and you'll need to control blood sugar levels. This is the most efficient and healthiest way to lose body fat. eDiets, Weight Watchers, Jenny Craig to choose from, so finding the most enjoyable program won't be hard. Have fun choosing the best plan for your lifestyle.

2. Cardiovascular Exercise -- Perform three to four days per week of cardiovascular exercise for approximately 25-30 minutes. Find an activity that's fun such as aerobic video tapes, belly dancing classes, walking with a friend, etc.

3. Weight Training -- Just two to three workout sessions lasting no more than 30-40 minutes will do the trick. And once you start losing fat, you'll see some lean and defined muscles.

4. Consistency -- You'll need to be consistent most of the time. I'm not suggesting perfection and a life of constant denial, but let's face it, if you want to make changes you have to make some sacrifices.

The Workout
Warm-up for 5 minutes by walking, dancing or playing with your kids. You are to perform each exercise below for as many repetitions as possible. For example, in week one if you perform 50 total reps for all the exercises in 12 minutes, then the following week the goal will be 56 reps. In week 3, the goal is 64 reps.

1. Double Crunch
I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note, contrary to popular belief, we do not have separate upper and lower abs.

Starting Position

  • Lie on the floor face up.
  • Bend your knees until your legs are at a 45 degree angle with both feet on the floor.
  • Your back should be comfortably relaxed on the floor.
  • Place both hands behind your head.

    Movement:

  • Contracting your abdominals, raise your head and legs off the floor toward one another.
  • Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.
  • Key Points:
  • Exhale while raising up.
  • Inhale while returning to the starting position.

  • 2. Reverse Ab Curl
  • This exercise isolates the lower region of the abs. Don't worry if you can't perform a lot of them. Just keep practicing.

    Starting Position

  • Lie on the floor with your back relaxed and your hands on the floor by your hips.
  • Keep the upper back pressed into the floor throughout the exercise.

    Movement

  • Contracting your abs, raise your buttand gently roll your hips off the floor stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
  • Slowly return to the starting position.
  • Key Points
  • Exhale while lifting your hips.
  • Inhale while returning to the starting position.
  • Keep your eyes on the ceiling to avoid pulling with your neck.
  • Your hands should not be used to lift the head or assist in the movement.

  • 3. Vertical Scissors

    Starting Position

  • Sit on a chair or bench with your legs extended in front of you.
  • Your hands should be under your glutes for balance.

    Movement

  • Contracting your abdominals, lift your right leg as you lower your left leg.
  • Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.
  • Key Points
  • Breathe rhythmically throughout the exercise.
  • Squeeze your glutes and hip muscles as you switch legs, but make sure to focus on contracting your abs (this is not a leg exercise).

  • As always, check with your doctor prior to beginning any exercise program.

    Cheers,

    Eve:-)

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