The AB trainer is a piece of exercise equipment designed to target your abdominal muscles. When performing standard crunches or sit ups, many people pull on the neck, placing a painful strain on the muscles. The AB trainer is designed to support the head and neck, allowing users to safely and comfortably work their abdominal muscles while reducing the odds of a workout-related injury. Like most pieces of fitness equipment, you can perform a variety of exercises on an AB trainer.
The Basic Crunch
The basic crunch targets the central abdominal muscle, or rectus abdominus. It is simple to do; however, many people fail to perform it properly. By using the AB trainer, the body is held in the correct position, maximizing the benefits of the exercise and improving the appearance of the upper area of your stomach and abs. To perform a basic crunch, place yourself in the center of the AB trainer and place your head upon the head cushion. Bend your legs at the knee, forming a 45-degree angle, and press your feet flat against the floor. Put your hands on the frame and lightly grab the handles. Exhale and use your abdominal muscles to lift your shoulders off the floor. Rock forward until your torso is at a 45-degree angle from the floor. Inhale and slowly lower your shoulders back to the floor. Repeat, keeping your actions steady and slow.
The Double Crunch
The double crunch works the rectus abdominus, the transverse abdominus and the abdominal obliques, shaping and toning both the upper and lower portions of the abdomen. More challenging than a basic crunch, the double crunch is a very advanced exercise and should not be attempted until the basic crunch is mastered as this will ensure proper development of the musculature of the spine. To do a double crunch, center yourself in the AB trainer with your head resting upon the head cushion. Place your hands on the handlebars and grab them loosely. Bend your knees and raise your thighs until they are approximately 90 degrees from the floor. Exhale and rock slowly forward, lifting your shoulders from the floor. While you are raising your shoulders, draw your knees toward your torso. Then inhale and gradually allow your body to return to the starting position. Repeat.
The Oblique Crunch
Targeting those annoying “love handles” and unattractive muffin tops, the oblique crunch uses the muscles on the sides of the stomach, or internal and external abdominal obliques, as well as the rectus abdominus, effectively whittling waistlines while toning the upper torso. Using spinal flexion and rotation, the repeated motion of the exercise causes the oblique muscles to spring into action. To perform the abdominal oblique exercise, allow your body to recline into the center of the AB trainer and position your head on the head rest. Bend your knees, forming an approximate 45-degree angle, and press your feet flat against the floor. Grasp the handles of the device with both hands. Let your knees fall to the left until the left leg is touching the floor. Support the weight of the right leg with the left and keep the knees bent. Exhale and rock forward, bringing your shoulders up off the floor, raising them as high as you comfortably can. Inhale and lower your body back to the floor, returning to the starting position. Repeat 10 times and then lean the knees to the right and repeat. To maximize the effectiveness of the exercise, keep the elbows open.
The Bicycle Crunch
According to a study by the bio-mechanics lab at San Diego State University, the bicycle crunch is the No. 1 exercise you can do to strengthen the rectus abdominus muscle and improve the overall condition of your abs. Using the muscles in the upper abdomen, the lower abdomen, on the sides of the torso and in the legs, the bicycle effectively works all parts of the stomach and simultaneously tones the muscles of the thighs. To perform the bicycle, place yourself in the middle of the AB trainer. Allow your head to rest against the head cushion while you firmly grasp the handlebars. Bend your knees slightly and place your feet flat against the floor. Exhale and rock forward, bringing your shoulders off the floor. As you lift your torso upward, bring one leg toward the chest while straightening the other, performing a slow pedaling motion. For maximum effect, keep the straight leg a few inches above the floor. Inhale and roll the shoulders back toward the floor, returning to the starting position. Repeat the movement, switching legs each time you rock forward.
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In your exercise regimen, you may want to achieve a goal desired by many: a flat stomach and six-pack abs. But you may have had trouble achieving this feature because you’re not sure which exercises to perform to get the results. You need a routine that is safe, simple and effective in providing you the flat stomach you have been looking for.
Function
The function of a good ab exercise workout is to provide you with a stomach and core that not only looks great but is strong enough to help everyday movements and reduce the chance for lower back problems. According to Gina Shaw of WebMd, about 25 percent of Americans have back pain in a given year and spend more time in a doctor’s office for that than any other medical conditions except high blood pressure and diabetes. A good ab exercise plan can reduce your chances of being in that 25 percent.
Benefits
You’ll be thankful for the benefits to an effective ab exercise every day of your life. Most obvious is how your stomach looks and feels and how your clothes fit better. What you might not notice all the time is how much stronger the rest of your body is because your core is strong, improved balance and, most important, an increase in your self-esteem.
Misconceptions
You may think you have to spend 30 minutes a day working your abs to get results, when all you really need is about five to 10 minutes every other day. Another misconception is that working only your abs will get results. For the stomach and core you want, you need to work out your entire body. The more muscle tissue you have, the more calories you’ll burn, which will burn away fat and lead to a flatter, stronger stomach.
Types
The most basic and safest ab exercises are usually the most effective. Crunches are the most common movements because they get results in a safe and timely manner. Beyond crunches, there are many more ab movements you can incorporate into your workout, including bicycle crunches, reverse crunches, flutter kicks, side crunches, seated rotations, captain’s chair, planks and side planks. The best exercises are ones you can do on the floor because they are safe, will be easy on your back and get the results you desire
Routines
A good routine using different ab exercises could be constructed like this: Crunches for one minute, followed by a 30-second rest; bicycle crunches for 40 seconds, followed by a 20-second rest; reverse crunches for one minute, then a 30-second rest; finishing with a one-minute plank. This routine takes five minutes to complete and will hit every muscle in the core. It works out the side, middle and upper and lower abs, as well as the lower back.
Time Frame
If ab workouts are performed three to four times a week for five to 10 minutes at a time, and every exercise is done correctly, you should begin to see and feel results in two to three months. Do not get discouraged if you do not see results immediately, getting the flat stomach you want takes time. According to Christina Leon of Life Organizers, you need eight to 12 weeks to judge the regimen’s effectiveness.
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Just about the time you think you know how to make healthy eating choices, new nutritional advice comes along debunking the so-called facts you just learned. It can be confusing and exhausting trying to keep up with the latest advice on diet and nutrition myths and facts, so this article will quickly deliver the skinny facts and bust the nutritional myths.
Healthy Eating Means No Salt
It’s a nutritional myth that the salt shaker is the enemy of a healthy diet. Fact is the sodium in processed foods is the enemy of a heart healthy diet. Fast foods and processed foods that are quick to prepare like hot dogs, lunch meat, sausage, bacon, canned foods and frozen meals are loaded with salt. To eat healthier, select low salt varieties of your favorite processed foods, or better yet, make your own when possible. A little shake of salt added to homemade food will equal far less than the amount of salt in fast or processed foods.
Fat Is Not Good For You
Did you know our bodies need fat to process and assimilate the foods we eat? A totally fat-free diet is an unhealthy diet, we need to eat a little fat every day to aid in digestion. The key word is ‘?little’ and not all fat is created equal, so vigilance is still needed for healthy fat intake.
White Foods Have No Nutritional Value
That’s a nutritional myth that has given many nutrient-rich foods a bad rap. Bananas, cauliflower, turnips, mushrooms, potatoes and onions are white foods with loads of vitamins and minerals. White meats (chicken, fish, pork) are healthier choices too.
Gluten-Free Diet Promotes Weight Loss
Products containing gluten, like whole wheat, oats and barley, are not diet busters, and going gluten-free will not promote faster weight loss than any other type of restricted calorie eating plan. Gluten-free dieting may in fact cause weight gain, since many products that are labeled ‘?gluten-free’ are processed and contain little nutritional value.
Eating Late At Night Makes You Fat
That’s a myth that has been around for decades. Truth is the body does not process food eaten at 9pm any differently than food eaten at 6pm. It’s what you eat, not when you eat.
Those who eat late at night tend to be late night snackers who are consuming more calories by indulging in late night treats.
Only Shop The Grocery Store’s Perimeter
That’s a myth that keeps you from discovering the variety of nutrition rich food sitting on the grocery store’s shelves. It is true that fresh foods, like vegetables, fruits, dairy and seafood are displayed along the grocery store’s perimeter, the center isles harbor nutrient rich and oftentimes cheaper priced foods. Canned and frozen vegetables and fruits have the same nutritional value as fresh, and usually cost less. Whole grain breads, pastas and cereals, dried beans and other low fat, low sodium, sugar-free, nutritional products await shoppers in the center isles.
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Shaping your midsection can be easier than you think. Because these muscles have a high recovery rate compared to other larger muscle groups in your body, you can exercise your abdominal muscles every day to get lean, tight abs fast. If you want to tone and strengthen your tummy, try these exercises at least five days a week.
Crunches
Crunches are popular because of their effectiveness and simplicity. Lie on your back with your knees bent. Fold your arms across your chest, and keep your chin from resting on your chest. While tightening your abdominal muscles, raise your upper body off the floor until your upper body creates a 90-degree angle with the floor. Slowly return to your original position. Perform three sets of 10 repetitions. This exercise can also be modified to target your obliques. As you lift your upper body, twist your torso to either side. For maximum results, hold this position for three seconds, keeping your abdominal muscles squeezed and tight.
Canoe
Many abdominal exercises can be performed while standing up, helping to prevent neck strain. Stand with your feet 3 feet apart, bending slightly at the knees. Clasp your hands together, arms slightly outstretched in front of your chest. As if rowing in a canoe, bring your clasped hands to the lower left side of your torso, at hip level, and push your clasped hands as though you are pushing a rowing oar behind you. Return your hands to the original position. Perform three sets of 10 repetitions to each side of your body.
Standing Crunch
Stand with your feet in line with your hips. Raise your right arm straight above your head. Straighten your left leg to the side, pointing your toes toward the floor. Bring your right elbow down in front of you as you raise your left knee until the two touch. Squeeze and tighten your abdominal muscles during this movement. Return your arm and leg to the original position. Repeat this move for 10 repetitions, alternating sides, for three sets.
Elbow Plank
Move onto the floor and position your body in a pushup stance, but place your elbows and forearms on the ground. Put the weight of your upper body onto your forearms, keeping your stomach tight and firm. Be sure that your body is positioned in a straight line from head to toe. Hold this stance for at least 10 seconds. Rest for 30 seconds and repeat. Work your way up to holding this stance for three minutes.
Caution
If you have a history of health conditions, consult your doctor before performing these exercises. If you experience any unusual symptoms during or after performing exercise, contact your health-care provider.
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Since we humans always want feel attractive and admired, many of us go to great lengths to try for fast results in reducing our weight – particularly around the belly. It’s important for us to look better in our clothes and in general, so that we can feel better about ourselves. However there is a more sinister threat to having excess belly measurements than just the visual effects. This is the largely unspoken danger to your health once things get out of control.
Having too much padding on your arms, thighs and butt may not pose a threat to your overall health but if your belly fat is excessive and of the wrong kind, then you are running the risk of coming down with some serious long term health problems.
Medical science has found a strong connection between excess belly fat and some chronic diseases. Diabetes can occur when your excess belly fat interferes with the production of insulin by your pancreas which assists in regulating your blood sugar.
People suffering with diabetes also have blood circulation problems. Most of us have heard the ghastly stories of people having to have limbs removed as a result of diabetes and circulation breakdown. Other serious problem areas are high cholesterol, high blood pressure and a high blood sugar reading. This classically increases the potential for stroke and heart attacks.
However to shine a little light in the gloom, not all belly fat is dangerous. The fat that lies just beneath the skin and above the muscle, is not regarded as very threatening. The fat that does produce real problems is the fat that resides under the muscles and around your organs. This is most dangerous and is the one that you need to identify in your own body.
Here’s a very simple way to determine whether you are a candidate for these chronic diseases via your excess belly fat. Take a tape measure and measure around your mid-section. If you measure more than 39 inches (for men), or 35 inches (for women) then you are potentially at risk. If you measure less than this, but have noticed that you have been increasing in recent years, you could be heading into dangerous territory. Now would be a good time to make a definite plan to reduce your weight.
Your plan should include:
* improving your diet * doing some regular exercise * lowering your stress levels * and getting adequate amounts of sleep each night.
By taking the initiative and doing something positive to improve your condition, you will gain in so many ways: you will feel better within yourself, greatly reduce the chances of getting debilitating, life-threatening diseases, and as a bonus, you will be able to extend your life span and lead an active, enjoyable life.
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Running requires great physical stamina. Strong abdominal muscles can help your posture, help prevent fatigue and protect your back from injury while running. A 2009 study published in the journal “Applied Physiology, Nutrition and Metabolism” led by David Behm compared the number of trunk muscles used during running and calisthenics. He found that highly trained runners showed great abdominal engagement, and concluded that running is an “efficient, multifunctional exercise,” which requires the use of several major muscle groups. As you develop your running skill, training your abdominal muscles will help you improve your performance and endurance.
Bicycle Manuever
Step 1
Lie face up on the floor with your knees bent. Place the palms of your hands on either side of your head with your elbows pointing out. Squeeze your abdominal muscles while lifting your feet off the floor.
Step 2
Lift your shoulders off the ground by squeezing your abdominal muscles. Twist your trunk to the left, pointing your right elbow directly toward your left knee, while simultaneously extending your right leg straight out as if pushing down a bicycle pedal.
Step 3
Bring your upper body back briefly back to center. Repeat the twisting motion to the right side, touching your right knee and extending your left leg. Continue cycling your legs and twisting your upper body for 15 to 20 repetitions.
Exercise Ball Crunch
Step 1
Sit with your buttocks centered on a large exercise ball. Keep your upper body straight as you walk your feet four or five steps away from the ball. Allow the ball to roll under your lower back. Stop when the ball supports your lower back.
Step 2
Lace your fingers gently behind your head. Contract your abdominal muscles and lift and curl your shoulders and upper back toward your lower body. Squeeze your abdominal muscles as hard as possible at the top position.
Step 3
Relax your abdominal muscles slightly and slowly return to your starting position. Repeat the abdominal curl 12 to 15 times. Do not hold your breath through the repetitions, but exhale as you lift and inhale as you lower.
Simple Pelvic Tilt
Step 1
Lie on your back to perform the simple pelvic tilt. Place your arms by your sides with your palms resting on the floor. Bend your knees and place your feet flat on the floor about 2 feet from your buttocks.
Step 2
Keep your head, shoulders, upper and lower back in complete contact with the floor. Press the small of your back into the floor.
Step 3
Tighten your abdominal muscles. You will feel your lower back push farther toward the floor and your pelvis lift imperceptibly toward the ceiling. Relax your lower back and repeat the exercise 20 to 30 times.
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Strong and shapely abs are the goal for many exercisers. While crunches, sit-ups and planks are the traditional way many train their abdominal muscles, there are a number of more advanced exercises you can perform to strengthen your ab muscles. These hardcore exercises provide a much greater challenge than most regular ab exercises and should only be attempted if you have strong abs already.
Waiter’s Walk
The waiter’s walk will challenge your abs in a very unusual way: Grasp a single heavy dumbbell and press it overhead to arm’s length. Keeping your arm aloft and your abs tight, walk a set distance or for a predetermined time, for example 20 yards or 45 seconds. Swap arms and perform the exercise for a second set. This exercise can be made more challenging by walking a zigzag pattern or using a barbell, which will increase the stability demands of this exercise.
Hanging Knees to Elbows
Hanging knees to elbows is a gymnastic exercise that combines abdominal and hip flexor strength into one advanced hardcore exercise. Hang full stretch from a sturdy overhead bar using a shoulder-width overhand grip. Bend your knees and hips and lean back. Continue lifting your legs until your knees touch your elbows. Slowly lower your legs back to the starting position and then repeat. You can make this exercise more demanding by lifting your feet to your hands or by wearing ankle weights.
Barbell Roll-Outs
This exercise can also be performed using an ab wheel. Place a barbell loaded with a small diameter plate on each end on the floor. Kneel and grasp the bar with a shoulder-width overhand grip. Keeping your arms straight, roll the barbell away from you and extend your shoulders and hips. Push the bar as far away from you as possible without extending your lower back and lower your chest toward the floor. Once you have extended as far as possible, use your abdominals to lift your body and pull the bar back to your legs. Immediately perform another repetition. If you feel any pain in your lower back, reduce the distance that you are rolling the bar away from you. For a greater challenge, this exercise can be performed from a standing position.
Medicine Ball V Sits
Medicine ball V sits work your entire midsection as well as your hip flexor muscles. Lie on your back with your arms and legs extended and a medicine ball clasped in your hands. Pike your body at the hips and lift your upper body and lower body simultaneously and touch your feet with the medicine ball—your body should resemble a V shape when viewed from the side. Return to the starting position and repeat. This exercise can be made easier by lifting one leg at a time or more challenging by increasing the weight of the medicine ball.
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Everyone can benefit from having a flat tummy. It is a fact that most medical and health studies have found that people who are diagnosed with heart diseases, diabetes, and colon cancers are linked to being overweight. Americans are becoming more and more overweight than ever before. They sad thing is that it effects everyone. Even our children are at risk to become overweight more than ever before. We need to do something to try to help stop this trend. Here are some ideas that will help.
To get a flat tummy there are some simple changes you can make to achieve a slimmer you. Try exercising regularly, you should exercise three times a week and work yourself up to at least thirty minutes per workout. The best exercises are the cardio exercises such as power walking, running, swimming, and riding a bike.If you want to burn calories you will need to exercise regularly.Be sure to talk to your doctor first before starting any exercise program. They may recommend a special exercise plan that is right for you.
Another thing that you want to do to get a flat tummy is to start eating food that actually burn fat. Try foods that are high in protein and that are low in carbohydrates and sugars such as fresh fruit and vegetables, lean meats, eggs, and fish.
You should also drink plenty of water to help get a flat tummy. If you don’t drink enough water you will become dehydrated and make your organs work harder. Without enough water your liver will have to work harder and will cause the natural fat burning process in your body to slow down.If you are doing the right thing and exercising regularly you really need to drink enough water to rehydrate yourself from your workouts. So drink a lot of water everyday and avoid sodas and canned fruit juice.
Try eating more often than three times a day. Yes, it may sound strange but it is better to eat five or six small meals a day to help speed up your metabolism. By eating less more often throughout the day your body will have enough energy to digest the smaller meals and burn fat. Try eating your bigger meal early in the day and reduce the amount of food with each meal after that. When you eat more small meals in the day it will also help you to avoid overeating.
By following these suggestions you will be on your way to a flatter tummy and feeling better about yourself.
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You’ve seen the ads on TV…the Abs Rockers, crunchers, belts and others that promise to get rid of that layer of belly fat around your middle. Hope you didn’t spend your money on one of them, because if you did, about now you’ve pretty much concluded that the new device is not going to get of the belly fat or achieve six pack abs.
Not only is the rocker not going to eliminate your spare tire, but no other single abs exercise that focuses on the abdominal muscles is going to work, either. How can that be? The reason is, the body just doesn’t work like that. Spot exercises that only target certain parts of the body are fine for toning, but not for significant fat loss.
When the goal is to burn stomach fat and body fat in general, world class trainer and nutritionist Mike Geary says the only way to achieve your goal is to use a whole body workout scheme. This can involve snatches, lunges, squats, dead lifts, presses, and sprints, combined with exercises that target the body’s midsection, although not exclusive to the abs.
Some abs exercises are necessary, but the workout has to be much broader in scope if the goal of losing belly fat is to be realized. Full body workouts are needed to stimulate hormonal and metabolic changes, which in turn help to burn fat
Nutrition is another important factor. Geary says fast food junkies are kidding themselves when it comes to losing belly fat. Eating right goes hand in hand with a comprehensive exercise program. If you’re serious about getting rid of that unsightly belly fat and achieving six pack abs, Geary says you need to focus on high intensity body lifts and multi joint exercises to get maximum fat burning results.
That, plus a healthy diet of natural unprocessed foods, which you usually won’t find in a fast food restaurant, adds up to a weight loss and muscle toning program that will very soon have you looking in a mirror and seeing the results you were after.
Part of the good news is, Geary says don’t waste your time on crunches, leg raises, sit ups or the alleged fat belly devices. At least not right away. There is a time and place for sit ups and crunches (but not Abs Rockers and other worthless tools) but initially, he says, go with the full body workouts and a healthy diet, to get the quickest desired results.
Make up your mind to the fact that, if you really want a healthy looking body, you better be prepared to commit to eating and exercising and doing things differently than most other people. How much is that flat belly and great looking body worth to you? Are you willing to pay the dues required?’
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If you don’t think that getting into good physical condition involves having the right attitude, then think again.
You might have a membership in a gym that you regard as a complete waste of time, for example. But you can benefit from at least 3 tips that will create a more positive attitude and make your gym membership more enjoyable.
Tip #1 Discover Your True Motive for Gym Membership
You can begin to make your gym membership more enjoyable once you admit exactly why you joined the gym in the first place.
Did you buy into a gym membership because you really wanted to make a change in your life or because you were being coerced into it by some offbeat company policy that demands that all employees start to exercise?
Maybe your gym membership was given to you as a gift by a friend. In such a case, how can you enjoy a gym membership when you’re too busy feeling insulted by your friend’s insinuation that you are overweight?
Once you discover what should be your true motive for gym membership, you’ll be able to push aside the various hostilities and start to enjoy your gym membership more.
Tip #2 Let Rewards Justify Costs
You’ll also be able to make your gym membership more enjoyable as you begin to let the rewards of the situation justify the costs of it.
To let the rewards justify the costs of a gym membership means that you are able to honestly evaluate with no feeling of bias just what your gym membership has to offer you.
The cost of hard physical work and the cost of the gym membership, for example, are rewarded by a healthier body and reduced medical bills.
The cost of spending time at the gym is rewarded with the chance to meet new and interesting people.
Tip #3 Get Addicted to the Endorphin Rush
Finally, you can make your gym membership more enjoyable as you set aside just thinking about it and start to really make use of it.
All the hostility and reluctance about your gym membership won’t be able to compete with the endorphin rush that comes with regular exercise.
As you start to see the good results that come with your gym membership, you’ll enjoy it more and more.
In sum, getting into good physical condition requires a good attitude.
This attitude will make your gym membership more enjoyable as you discover what your true motive should be, how the costs are justified by the rewards of the situation, and how great regular exercise makes you feel.
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