Amazing Abs Exercises

Mix up your core routine with the moves that will get you a six-pack

By the Editors of Men's Health

Abdominal exercises themselves will not burn fat, but you want to strengthen your abs so they're there to show off when the fat does vanish. Build a strong core and your abdominals will pop out of your midsection the way Tara Reid pops out of a dress.

These abdominal exercises can serve as the ultimate abdominal reference manual, and we've also included new exercises. The best part about these exercises is that you can treat them like a good wardrobe—mix and match them, change them from workout to workout, try ones you've never tried before, and construct your own circuit from any of the exercises. All you have to do is follow these guidelines:

Work out your abs 2 or 3 days a week

Abs develop when they're at rest, not when you're working them. So working them every day doesn't give them a chance to grow and get strong. You will develop abs by working them two or three times a week. I'd recommend adding the ab circuit to the beginning of your strength-training workout. Saving them until the end of the workout means there's more possibility that you'll skimp and take shortcuts.

Pick different exercises every workout

There are hundreds of ways to work your abs, but you need to pick only five exercises each workout. The key is variety: Changing your routine doesn't allow your abs to get comfortable, so they'll continue to grow after each workout.

Do a circuit

In the first week of workouts, do just one set of each of your five exercises. (A set is 10 to 15 repetitions, depending on the exercise.) In the second and third weeks, do two sets if you'd like, but perform them in circuits—that is, do all of the exercises once before repeating any of them. After that, you can increase to three circuits.

Go slow

Each rep of an ab exercise should last slightly longer than Richard Hatch's fame—4 to 6 seconds. Any faster, and you run the risk of letting momentum do the work. The slower you go, the higher the intensity. The higher the intensity, the stronger the stomach.

Pick any five exercises from the following sections. Perform in a circuit with no more than 30 seconds of rest (1 minute in some cases)—one exercise followed by the next. Rest. After Week 1, repeat the circuit. Some exercises use such equipment as medicine balls, dumbbells, or cable machines—and with some of the more advanced moves, you'll need a partner. If you're just starting out, pick beginner exercises. As you progress (using a smaller number of repetitions or eliminating equipment) to get the feel of more advance moves.

Steam Engine

Stand with your hands behind your head. Touch your left elbow to your right knee by bending and raising the knee while crunching your left armpit toward your right hip. Return to the starting position and repeat to the opposite side, crunching your right armpit toward your left hip.

16-20 repetitions (Beginner)

Toe Tap

Lie on your back and place your hands behind your ears. Lift your legs until your knees are above your hips and your lower legs are parallel to the floor. Press your lower back against the floor and crunch forward until your shoulders are off the floor. With your toes pointed down, lower your right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with your left leg.

10 repetitions (Beginner to intermediate)

Seated Twist

Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a situp. Your knees should be bent 90 degrees, your feet about 15 inches apart and resting on the floor. (Your feet can either stay flat or you can raise your toes so that just your heels are touching the floor.) Hold a medicine ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.

16-20 repetitions (Intermediate)

Single-Leg Wood Chop

Hold a light dumbbell in your left hand with a straight arm, above your shoulder. Bend your right knee 90 degrees to lift your right foot behind you. Balancing on your left leg, forcefully swing the dumbbell down toward your right hip. (Don't move it behind you.) Then bring it back to the starting position. Do half the repetitions, then switch sides.

16-20 repetitions (Intermediate)

Medicine Ball Throw

Holding a light medicine ball in both hands, lie faceup on the floor with your back flat and your knees bent. Extend your arms beyond your head so the ball is just above the floor. Your partner sits 5 to 10 feet in front of you with his feet flat on the floor, knees bent, and arms straight overhead so he's ready to catch your pass. Keeping your arms straight, curl your body up and throw the ball to your partner's hands. Remain in the sitting position. After he catches the ball, he should throw the ball back to you. Lower yourself as you catch it.

12-15 repetitions (Intermediate to advanced)

Swiss Ball Stability Pose

Lie facedown across two Swiss balls. Your body should be straight, with your chest lying on the first ball and your knees and shins resting on the other. With your feet spaced 12 to 18 inches apart, place your hands on the floor for balance and hold the position for 60 seconds. As you gain strength, place your hands on the side of the ball, or hold your arms out in front of you.

2 sets of 60 seconds (Intermediate to advanced)

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Posted in: Men's Issue,Muscle Building

Exercises to Lose Lower Back Fat

Most people divide their back into the lower back and the upper back. Some people want to lose lower back fat while other people desire to get rid of their upper back fat.

Because it's very difficult to spot reduce fat from a particular body part, targeted strength exercises can do little do reduce your lower back fat. However, they can tone it and improve its appearance immensely. They can also make you more limber and alleviate back pain. That's why it's important to incorporate targeted exercises in your quest to lose lower back fat.

Here are some exercises which can help you to eliminate lower back fat:

• Back extension:
  • Start: lie on the floor facing down with both hands at your side.
  • Finish: Raise your head and upper back from the floor until you create a comfortable arch in your back. Hold this position for 3-7 seconds and lower your head and upper body back to the floor.
• Straight Arms & Legs Lift:
  • Start: Lie on a mat face down and stretch both hands in a V shape over your head. Stretch both legs on the floor in a slight V shape as well
  • Finish: Raise your head, both arms, and both legs slightly off the floor until your balanced on your midsection. Hold this position for a few seconds and lower yourself back to the mat.
• Diagonal arm and leg lift
  • Start: The same as the straight arms and legs lift.
  • Finish: Raise your right arm and left leg slightly off the floor. Hold this position for a few seconds. Lower yourself back to the mat. Switch sides.
• Stability ball back extension
  • Start: Lie curled face down on a stability ball with both feet on the floor and your your pelvis and lower abdomen touching the ball. Place both hands at the back of your head.
  • Finish: Raise your upper body without shifting your feet until your back is straight. Don't arch your back further than a straight position. Lower yourself back to the starting position.

Whatever you do in these exercises, should you begin to experience back pain, stop immediately. And remember, these exercises are an addition to an overall diet and exercise program which will will reduce your overall body fat and your lower back fat in the process, they are not the only measure. Incorporate them into your regular workouts. They will do wonders to the health and appearance of your lower back.

By: John Davenport

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Posted in: Burn Fat,Exercise

5 Fat Burning Bodyweight Exercises for Women

Bodyweight exercises for women are an effective tool to build strength and lower the body fat.

It can be done anytime, anywhere and without any fancy equipment - which makes it a great time saving way to build strength and fitness.

And it gets rid of any excuses for not training.

Here are 5 bodyweight exercises for women -

1) Reverse Crunch - knees bent, hands placed beside your hips flat on the floor, bring your knees towards your chin while exhaling. Your hips should come off the floor and slowly lower your feet to just above floor level. Do 15-20 reps.

2) Side (Plank) Bridge - lie on your side so that your body is rigid and straight. The only contact points on the floor are your forearm and the near side of your foot. Do 20-30 seconds.

3) Front Bridge - Lie face down so that your body is rigid and straight, the only contact points on the floor are both forearms and both sets of toes. Do 20-30 seconds.

4) Split Jump - Stand in a lunge position with one leg between half to a meter in front of the other, arms at your sides. Bend at the knees until your back leg almost touches the floor, then swing your arms forward and jump as high as you can. While in the air, switch leg positions so that you can land softly with the other leg in front. Repeat for 8 to 12 reps.

5) Push-ups; or if you are a beginner try the kneeling push-up (push up position but with your knees on the floor)

Bodyweight exercises for women can be adjusted as the fitness level improves.

As your body fat decreases and strength improves, adjust the exercises to make it more challenging.

For example, you can change the kneeling push-up to the same push-up from your toes. Or if you want to make it more difficult, why not adjust the position of your hands to continuously advance your muscle strength.

Other alternatives to make it more challenging is to increase the intensity like varying the repetitions, sets and shorten the rest period between each sets.

Best yet, why not do 10 push-ups followed immediately by 10 split jumps. Then rest for 60 seconds, and repeat again.

The aim here is to increase the intensity by alternating between an upper body exercise and a lower body exercises for greater impact.

Therefore, the higher the intensity, the better the metabolic impact you will have on your body.

By: Jason Oh

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Posted in: Exercise,Women's Issues

The Sexiest Butt Exercise and Thigh Firmer Alive

What is the best butt exercises for firming my butt?

How to firm my butt?

How to tighten my thighs?

How to tighten legs and butt?

Every single woman that I know wants to firm and tighten her butt. I even know some guys that wish to do the same. With that being said, it will do you well to pay close attention to this following article as I will reveal to you the best butt exercises for firming your butt. Guess what... it's not the "butt exercise machines" that you see in your gym. However it's a series of bodyweight/free-weight old school exercises that will really blast away jiggly fat and promote pure firm, nice to see and grab butt!

In order to keep things as simplistic as possible, I think it will be best to just list two of these amazing butt and thigh exercises. Keep in mind that these two alone have been known for firming and lifting butts world-wide.

The very first move that most woman tend to overlook and label as a "mans exercise" but really they should be doing is called the "single leg Romanian dead lift". Another reason that I think everyone, men and women, should be doing this amazing butt exercise is it has a few hidden benefits. Such as: strengthens and secures lower body joints, increased flexibility and improves overall look and feel of entire leg area!

Single Leg Romanian Dead Lift

Starting Position: - Bend over and assume a mixed grip on a barbell that is lying on the floor. Bend your knees and hips so your hips are approximately knee level or parallel to the floor. Hold your head up and back straight. Movement: - Exhale as you keep your neck and back straight while you pull up on the bar. Lift the weight by extending your hips and knees, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending your knees and hips, returning to the starting position. Repeat as required.

Yes, that was very hard to do. I know that. But please try to master this move as it will be your guide to getting that butt that you have always dreamed up!

Oh before I forget let me tell you the other awesome butt exercise and then I will share with you information about a little known DVD that I personally know to be the greatest inntion for building lean sexy butt, hips and thighs. Stay tuned for that but first lets squat into the next exercise. Did I say squat into? Oops I gave away the name of the exercise already :)

This again is one of the most overlooked exercises in the gym, I guess because it's such an old exercise people assume it must be outdated. Well guess what...they are wrong. This is at the top of my list for butt firming exercises.

In just 30 seconds I could tell you over 20 variations of the squat. But my job today is to teach you not kill you. Therefore I will just give you 2 variations of the squat to try at home rather than 20!

Single Leg Squat

Starting Position: - Stand on one leg with a slight bend in your knees. Hold a dumbbell in each hand and allow them to hang down at your sides. Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required.

Over Head Squat

Starting Position: - Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and hold the barbell in a shoulder press position. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. Once thighs are parallel to floor, return to start position. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Remember that I warned you first that the exercises listed above are very difficult and you must take extreme caution when doing them otherwise you run the risk of getting injured and throwing your results out the window.

If you would like to learn more incredible butt and leg exercises that will firm, lift and tighten your butt and thighs then go to my buddy Joey "The Butt Master" Atlas' website today to preview his DVD- "Leg Butt Hip and Thigh Exercises" http://www.sexyabdominals.com/best-butt-and-leg-exercises.html

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

Author: Matt Shuebrook, CPT Thanks and God Bless

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Posted in: Exercise

What's The Best Time To Workout?

The three most common workout times, are , of course, evenings, afternoons and mornings.

The first time frame is evening. This is the most common time for beginners to work out. Unfortunately, it doesn't work well for most people, probably because the busyness of day-to-day life replaces the desire to exercise.

The second time frame is afternoon. This is the least common time for workouts. However, the ones who dash off to the gym, or aerobics class in the middle of the day tend to enjoy it greatly. I love to exercise in the afternoon, yet I never do-like most, I find it impractical.

The third time frame is the morning. This is the most common time for seasoned veterans to work out. Unless you're the rare morning person, this doesn't seem like a very enjoyable time to exercise. I'm not a morning person, yet I find morning workouts enjoyable. The day hasn't started, so it's easy to find time and "get it out of the way". Exercise isn't a difficult mental task either-perfect for the mornings, and, besides, it gives me energy to finish the day.

While there are other workout times, say, the middle of the night, notice that I haven't covered it here. But if it works for you, do it.

One final word about time frames: avoid meal times. I see so many beginners skip lunch, and sometimes breakfast so they can workout. Don't do it! It makes it harder to lose weight (your body reacts to a missed meal by trying to store more fat so it doesn't starve) and makes you miserable because you're hungry.

So what's the best time to workout? Choose a time frame and pre-reserve the time on your calendar. Monitor the results-every couple of weeks decide if another time window would be better. Don't give up until you're happy.

--
Greg Mumm is a fitness trainer who's spent a lifetime collecting knowledge that can help you lose weight and gain energy. He even wrote a book to improve your life, available at http://HowToEnjoyExercise.org

By: Greg Mumm

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Posted in: Exercise

Love Your Belly, Butt, and Thighs!

What are your trickiest trouble zones? If you said belly, butt, and thighs, you're in good company: 84% of women cite these as their biggest problem areas. To the rescue: a multitasking routine combining principles of Pilates, yoga, and ballet to target multiple muscle groups and slim you down from every angle. In 3 to 4 weeks, you'll be leaner and stronger.

Bonus: Since new muscle revs your metabolism, you'll burn more fat all day long. Plus, you'll have extra energy for brisk cardio workouts—to flatten your belly even faster.

The Expert: Tracey Mallett, certified Pilates instructor in L.A. and creator of the Renew You Sleek and Lean DVD, designed this workout.

Workout at a glance

What you need: A sturdy chair and a resistance band (optional)

How to do it: Do this routine 3 to 6 times a week. Start with the Main Move. If that's too challenging, try the Make It Easier option. Once you've mastered the Main Move, progress to the Make It Harder version. Short on time? Squeeze in just one move, choosing the exercise labeled as best for your toughest trouble spot.

For quicker results: Do 30 minutes of moderate cardio at least 3 or 4 times a week. Vary your workouts—try the three interval walking routines in "Walk off 5 times more weight", for example —to target different muscles and melt more calories.

Main Move: Dipping Toes

Best for abs; also tones thighs

Sitting on a bench or chair, lean back and lift knees toward chest, hands lightly on seat for balance. With abs pulled in and torso lifted, slowly lower both feet together as close as you can to ground without touching. Pause, then use abs to pull knees back up to start. Repeat 20 times.

Make it easier: Alternate lowering just one foot at a time.

Make it harder: Extend arms in front of you while lowering one or both legs.

Main Move: Standing Side-Overs

Best for sides of abs (obliques); also tones thighs

Stand with hands behind head, feet together. Lift left leg to side about a foot as you simultaneously bend upper body to left. Pause and return to start. Do 8 to 10 reps. Switch sides and repeat.

Make it easier: Rest right hand on a bench or chair for support and place left hand behind head.

Make it harder: Tie an exercise band in a loop and place it around both ankles to provide resistance as you lift leg.

Main Move: Plank Extension

Best for butt; also tones abs

Place hands on seat of a bench or chair and walk legs back until body forms a straight line from head to heels with wrists beneath shoulders. Using abs to prevent back from sagging, raise right leg 6 to 12 inches. Pause and lower. Do 5 times, then switch sides.

Make it easier: Get down on hands and knees, then extend right leg behind you. Lift and lower 5 times, then switch legs.

Make it harder: Do the move on ground in full push-up position, balancing on hands and toes.

Main Move: Warrior 3 to Stork

Best for thighs; also tones butt, abs

Begin with arms overhead, palms facing in, right knee bent slightly, and left foot behind you so only toes touch ground. Raise left leg to about hip height and lower torso and arms until about parallel to ground (warrior), then use abs to stand up, raising left knee in front of you without touching ground (stork). Return to warrior pose without left foot touching ground. Do 8 to 10 reps; then switch sides.

Make it easier: Don't hinge forward as far and lift back leg only halfway up to hip level. You can also rest one hand on back of bench or chair for balance.

Make it harder: With body hinged forward, do 8 tiny pulses, lifting and lowering back leg just an inch.

By Karen Asp, Prevention

Prevention

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Posted in: Weight loss,Women's Issues

How to Stop Breastfeeding in 3 Steps

I'm a little disgusted by how little information there is on the internet about breastfeeding.

Oh, yeah, there's plenty about how great breastfeeding is, tips, tricks, and stats on how horrible of a mother you are if you don't do it. Yep, our kids are going to be delinquents because we're not dedicated to art of breastfeeding for life. Give me a break!

I could find hardly anything on the internet about stopping breastfeeding. This is a pretty important topic because so many things have to happen for the end of breastfeeding to be a smooth transition. I've taken notes on my own experience so I can share the information with other mothers. Consolidated down, my approach for stopping breastfeeding can be done in three easy steps.

1. Start by eliminating a feed a day. I started with the after lunch snack, then lunch, then dinner, night snack, then breakfast. Give your child a bottle or sippy cup with whatever breastmilk alternative you feel comfortable with. I used watered down goats milk in a NUK sippy cup. My son was almost 10 month old so I didn't think formula was necessary or desirable.

2. Don't be confusing. When you sit down to both nurse continue to do so in your normal place. This will help your baby feel comfortable and secure. Do not give your child a sippy cup alternative in your typical nursing place or position. This is confusing and will result in crying, frantic rooting, and you feeling like a heel (or giving in).

I found that sitting down with my son facing out (his back to my stomach) worked really well. He never nursed in this position (how could he?) so there was no confusion. The added distraction of a book on my knees helped keep him entertained while he drank his milk.

Also, it might be helpful to have someone other than you feed the baby in the morning. This was the hardest one for my son to take because he was used to snuggling into bed with me for breakfast and a cuddle. My husband doesn't smell like milk so James wasn't confused by a cuddle and a sippy cup from him.

3. Stay Comfortable. Feel your breasts as you eliminate feedings. If they feel very full, leaky, or hard then you might need to pump or express some milk. Don't pump so much you trigger let down. This will keep your milk supply going, which isn't what you want. Just make sure you are comfortable and you don't leave gallons of mik in your breasts.

One thing I started doing was a breast massage. I would get hard lumps in my breasts where the milk was in the ducts. I would gently massage the lumps in the shower until they softened up and dissipated. I did this in the shower because my breast would often leak while I was doing it.

Generally my breasts were sore and tender for about three weeks. My son transitioned very fast and now shows no confusion or disappointment about being handed a cup rather than a breast. I have increased the amount of mama time and book reading so he doesn't feel too cut off from me.

He is a little more of a mama's boy now and sometimes I'm the only one that can soothe a hurt or put him to sleep. I doubt this has anything to do with ending breastfeeding, but more to do with just general mom/baby bonding.

Honestly, our end to breastfeeding was much less traumatic than I was led to believe it would be. It was remarkable how little James seemed to care that he is now getting milk from some other source. His poo smells a little stronger, but other than that I can see no difference in his health or attitude.

Happy Freedom!

Leah Day

Leah Day is a work at home mother who understands the realities of motherhood (and the lack of real, practical information on the internet). She has written a book, Moderation Parenting, about her experience becoming a mother. It can be found at http://www.moderationparenting.com

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Posted in: Women's Issues