Thursday, 25 July 2013

Stomach Exercises For Women

THINGS TO BE NOTICE WHILE DOING STOMATCH EXERCISES


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One of the great things about ab work is that it's really not as complicated as people make. You do not need to invest in all the fancy gadgets. You do not need to obsess on the latest abs exercises trainers invented to keep people interested. If you like to, well, go ahead, but sometimes the best workouts are the easiest workouts. Here are some things you need to remember when you work your abs:--

Target each abdominal muscle group--
 Your "abs" are not a single muscle - they are made up of several groups of muscles that work together to help with everything from breathing and posture of bending, twisting and, well, really every move you make. It is important that when you do ab work, you target each group of muscles that make up your core. Mix up your routine so that you are including torsion, extension and static bending exercises, so you hit your rectus abdominis, internal and external obliques, transverse abdominal and spinal.

Does not always save the ab work at the end--
 This is a fairly common practice to save abdominal exercises to the end of a workout routine, after conducting training cardio strength or other exercises. Although there is nothing wrong with this practice openly, it is a good idea to mix from time to time and add your ab work at the beginning of your program or between sets of other exercises. In this way, you will not be as tired when you target your heart that you will really focus on proper form and strengthening abdominal strength.

 Add weight--
 If you want strong abs, you need to add weight to your exercises! Your abdominal muscles are just like your quadriceps, hamstrings and biceps, and they respond to strength training in the same way ... they grow.. This does not mean that you have out-of-control-abs huge, it just means that you have a better chance to improve definition in your heart. So take dumbbells, weight plate or medicine balls to boost your routine. Just remember, the form is more important than the number of exercises you can do! If you find yourself becoming tired after you add weight to an exercise, go ahead and do fewer repetitions, just slow down and make sure they are done correctly.

 Target your abs at least a few days a week--
you can actually help strengthen and tone your heart and stay focused on posture at all times, especially when other exercises. For example, if you are a runner, make sure to keep your abs pulled in toward your spine while you run. If you love to hit the weights, make sure you engage your abs and core during every exercise you perform. Without even realizing it, your abs are still working, so staying focused on your abs, you can help prevent injury and improve your overall performance.

SIX BEST ABS  EXERCISES AT HOME


If you like working your abs from the comfort of your own home, you are better served by keeping things simple. These five exercises will target belly each abdominal muscle group without requiring a lot of equipment. Here's everything you'll need :--
-Bench or not (if you do not have one of these, you can perform the exercise on the floor instead)
-Medicine ball, weight plate or dumbbell weighing between two and 12 pounds. 
-Yoga mat or fitness mat. (for comfort reasons)

V-up -
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Perform V-up while sitting on a bench, aerobic step or while sitting on the floor. The advantage of using a bench or not, is that you can grip the edges of the bench behind your buttocks to help you remain stable. With your feet together, pull your knees to your chest and lean your torso back slightly. In this position, extend your knees, keeping your feet on the ground, clutching his chest and leaning back slightly to help maintain balance. Draw your knees to your chest back to complete one repetition.
 Twist Medicine Ball -
Sit on a mat with a medicine ball or other weight in your hands, knees bent and your heels on the floor. Bend your torso back slightly, but keep your back straight. Keep your hips stationary, twist your torso to one side, touching the weight to the ground before turning back to the center and continuing to turn to the opposite side. When you hit the ball medicine ground on each side of your body and sent to the center, you have completed one repetition. 
Plank -
Balance on your forearms and toes, creating a straight line with your body from your head to your heels. Hold for 30 to 60 seconds to complete one set.
Leg lift -
Contrary to popular belief, lifting the leg does not work your "abs", it just works your muscles rectus abdominis from a different angle, you will feel in the lower half of your stomach and your flexor muscles of the hip. Lie on your back and place your hands under your hips to help support the lower back. Raise legs so as to form an angle of 90 degrees with the ground. Keep abs engaged and the lower back in contact with the ground, lower your legs less than six inches off the ground, then reverse the movement and increase their return to the starting position. Repeat 12 to 18 times to complete a single set.
Situp -
The situp works your rectus abdominis all the way from your sternum to your hips. Even if you have heard that crunches are "bad", that really just depends on the strength and shape of a person. If crunches are uncomfortable, do crunches instead! You can also do crunches on a fitness ball to make the exercise more difficult.
Side plank -
Lie on your left side with your left forearm on the floor and spread your arms directly under your shoulders, supporting your torso off the floor. Stack your right on top of your left foot. When you are ready, lift your hips to the ground so your body forms a straight line from your feet to your head oblique line. Hold for 20-50 seconds before switching sides. Once you have completed the exercise on each side, you have made one set.

                                         BEST STOMACH EXERCISES


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Strong core muscles help stabilize your body, prevent back pain and add power to your style swimming or golf swing. We have indicated the order in which to do three good movements, as it is best to exercise large muscles first so the little ones are not too tired to support later in the work-out. Make everyday routine, it takes less than ten minutes and you can do it in front of the TV.

Move 1: REVERSE CRUNCH
Direction: Lower and upper abdominals 
a) Lie face up on a mat or carpet with your knees bent. Lift one leg at a time, straightening each leg as much as you can, so that the soles of your feet facing the ceiling. Raise your head on the floor, placing your hands behind your head to provide support for your neck.
b) As you exhale, contract your abs to pull your legs about 30 degrees to your head. Remember: use your abs, not your leg muscles during exercise.
c) Inhale as you relax your abs to slowly return your legs to their original position. Do 2 sets of 16 repetitions.
Move 2: OBLIQUE TWIST
Direction: Oblique (oblique muscles that run along the sides of your waist)
a) Lie face up with knees bent and heels on the floor. Place your left ankle on your right knee and left hand, palm up, on the floor perpendicular to your body. Place your right hand behind your head to provide support to the neck.
b) Exhale as you lift your upper body, bringing your right shoulder toward your left knee.
c) Pause briefly, then inhale as you slowly lower your upper body to the mat. Your right hand should not pull the head forward, but simply support it. Switch sides. Do two sets of 16 repetitions ( both sides).
Move 3: CRUNCH
Direction: upper abdominal
a) Lie face up with knees bent and feet on the floor. Point your toes to provide extra back support. Place both hands on the head with the index fingers and thumbs of each hand touch. (Do not lock your fingers or Pull on the head, which can cause the neck muscles tense, the effort must come from your abs, not from arms). Throughout the exercise, keep your lower back pressed into the floor and avoid bouncing .
b) Exhale as you bend your upper body to your legs about 30 degrees.
c) Pause briefly, then inhale as you slowly lower. Do two sets of 16 repetitions each.

DIET PLAN FOR FLAT STOMACH


Just eat less food is not good enough. To look fit and healthy, you should also make sure you eat the right kinds of foods, not undereating. Many women undereat protein and healthy fats, and tend to lean back but still soft after a diet.
Here are some tips that can help you maximize your diet, so you can look your best :--
Calories --- If you are looking to lose fat, start by eating about 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight faster than that, you also tend to lose muscle mass. The result is a lean body, but soft. So do not lose weight too quickly!
If you are not losing weight at this level of calories, drop your calorie intake down to 1650 for a period of not less than 2 weeks and re-evaluate your progress.
Protein ---- Make sure you eat at least 100 grams of protein per day. Protein helps you maintain, repair and build muscle tissue. Many women underestimate the amount of protein to take a day, it is good to keep this vital macronutrients.

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