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.

Tuesday, August 10, 2010

Fast Track to a Flat Belly

10-Minute Ab Workout!

Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy-to-follow routine:
Sample Workout Schedule
Day Activity
Monday Abs and Cardio
Tuesday Cardio
Wednesday Rest
Thursday Abs and Cardio
Friday Rest
Saturday Abs and Cardio
Sunday Cardio

Slim Belly Workout

Do 3 sets of each of the 4 moves, performing as many reps (1 second up, 1 second down) as possible until you feel a burning sensation in the muscles you're working or you can no longer maintain proper form. Rest 15 seconds between sets. You'll likely be able to do more reps during earlier sets and exercises -- and that's okay. After you can do 50 reps or hold a plank for 2 minutes for most sets, try the "Make it Harder" variations, change the order of the exercises, or do the moves after another type of work-out.

1. Hipless Crunch
This variation better targets abs by preventing hips and upper body from helping you lift.


Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed. Cross arms over chest with hands on shoulders. Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower.


Make It Easier: Rest calves on a chair and extend arms down at sides.

Make It Harder: Extend legs straight up.


Tips:

  • Don't pull chin toward chest.
  • Focus on abs doing the work; imagine sliding rib cage toward hips.

Stop When...

  • You start pulling or jerking up with head, neck, or shoulders.
  • You can't keep neck or shoulders relaxed.
2. No-Hands Reverse Crunch
Instead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles.

Lie faceup with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower.


Make It Easier: Do the move with arms down at sides.

Make It Harder: Straighten legs.


Tips:

  • Feel the contraction in abs, not in back or legs.
  • Tilt pelvis.
  • Think of lifting up instead of pulling knees toward chest.

Stop When...

  • You can't lift hips off the floor without jerking.
  • Neck and shoulders are tense.

3. V Crunch
This exercise gets your upper and lower body moving simultaneously to recruit the maximum number of muscle fibers in your midsection.


Balance on tailbone with legs bent, feet off floor, and arms bent at sides. Make sure back is straight and chest is lifted. Lean back and extend arms and legs, then pull back to start position.


Make It Easier: Grasp sides of thighs with hands.

Make It Harder: Hold a 3- to 5-pound dumbbell in each hand.


Tips:

  • Eyes gaze straight forward; keep chin parallel to floor.
  • Don't let back curve or shoulders rise toward ears.

Stop When...

  • You can't keep arms or legs up.
  • You can't keep chest lifted.
  • Back or neck starts to hurt.

4. Side Plank
Static balancing moves like this one are challenging because your deepest abs work really hard to hold your core in midair. Do them after crunches to ensure complete fatigue -- and firm abs from every angle.

Lie on right side, elbow beneath shoulder, feet stacked, left hand on hip. Contract abs to lift hip and leg off floor. Hold until fatigued, noting your time. Do 3 sets before switching sides.


Make It Easier: Bend legs and balance on bottom knee and side of lower leg.

Make It Harder: Straighten top arm toward sky.


Tips:

  • Keep head, neck, torso, hips, and legs all in one straight line.
  • Don't sink into shoulder -- press elbow into floor and lift torso.

Stop When...

  • Hip is sagging toward floor.
  • Neck, shoulder, or back hurts.
  • You can't keep body in line.

Program at a Glance

3 Days a Week: Do the SlimBelly Workout moves on 3 nonconsecutive days to tone your midsection.

5 Days a Week: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

Every Day: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating keep a food journal.

Program at a Glance

3 Days a Week: Do the SlimBelly Workout moves on 3 nonconsecutive days to tone your midsection.

5 Days a Week: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

Every Day: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating, keep a food journal.

Credits: Tony Caterisano, PhD


Cheers,

Eve :-)

1 Comments:

At 1:36 AM , Blogger Okuma said...

The link between weight loss and tea antioxidants becomes even stronger when combined with a healthy diet and exercise.

 

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