Sunday, June 19th, 2011 at
5:18 am
Are you looking for some core exercises for lower abs? Here are some basic techniques which could start you off on your mission to develop your own six pack. Most people, when they start their workout can figure out that flab around the abs especially the lower abdominal area is quite difficult to lose. So you need to put in more effort into strengthening lower abdominal muscles. Let us discuss some simple exercises for lower abs which you can easily incorporate into your workout routine.
Start off with a basic pelvic tilt. Lie down flat and bend your knees with your feet flat on the floor. Keep your arms at your side. Concentrate on tightening muscles of your abs as well as your buttocks but more so on your abs. Squeeze to lower your back and flatten on the floor. Hold this position for a few seconds and then repeat.
How about vertical lying leg thrusts? This can be done on the floor or on a flat bench. First of all lie flat on your back with your hands under your buttocks. Make sure that your lower back remains planted on the ground. As a next step, flex and contract your ab muscles squeezing them together and raise your legs and lower torso upwards, lower your legs back again to complete the routine. You should understand that it is the tightening motion that actually compels you to raise your legs and the vital part of the routine. The harder you squeeze the more effective it becomes.
Get the hang of the double leg reverse crunch which might prove to be a bit tough at first but with practice can be done with ease. Lie down on your back with your hands under your buttocks; proceed to lift your legs up until they stand vertically in the air. The next step is to bend your legs at the knees and bring them down a few inches away from floor level. Contract and tighten your abs and hold this posture for a few seconds. Finally bring your knees up to your chest. Initially try and do at least 3-4 of these and then gradually increase.
Try the ‘scissors’ position by lying down with your face up and hands under your buttocks and raise your legs at only to about 2 feet off the floor, Take care not to bend your knees and cross your legs so that the right leg is across the left one. Then open your legs wide and do the reverse position by putting the left leg over the right. Repeat this method keeping your ab muscles tightened all the while.
Keep a check on your diet too. Are you aware that green tea is a healthy drink which you can consume instead of plain water at times due to its medicinal values too? Stay away from alcohol since it can bring in adverse bodily effects. Consume five – six meals a day instead of binging at lengthy intervals. Be sure to take in the recommended quantity of water.
Awesome videos for getting a flat belly and lean sexy abs…
Video for Women Click Here
Video for Men Click Here
More Relevant Articles:
Saturday, June 18th, 2011 at
5:18 am
The quickest way to attaining a six pack abs is by limiting the exercises on the lower abdomen. These lower abs exercises have to be done with utmost patience and discipline. The patch might be a rough, but only to be rewarded with the much coveted washboard abs.
The most important stumbling block that remains in the path to attaining a god-like body is the stubborn abdominal muscles. Nobody would care to think about the ‘harm’ you are doing to your abdominal muscles while hogging on the junk foods which are rich in fat and less of nutritive value. Flattening the midsection is the mammoth task as far as the fitness freaks are concerned.
The abdominal muscles involve the upper, lower and the oblique muscles. It works in synchronization with each other and is responsible for the smoothness of movement between the upper and the lower par of one’s body. The fat that you consume from the food gets deposited around these muscles and as a result these muscles literally go into oblivion! The lower ab exercises require you to do certain exercises that will reinforce these muscles and develop them.
Flattening the tummy is the hardest of all fitness regimes. It is very difficult because no ordinary exercises will effectively trim down the lower abs. the lower ab is the core and its strength is very important for any sportsperson or simply anyone who wishes to own a hardy frame. However, there are many workout exercises meant to flatten the tummy and give the sexy figure that one hankers for.
Most of these exercises are astonishingly simple to do. You need not be a master of human anatomy to understand all these exercises which can be done within the confines of your very home. There are a variety of exercises to pick from depending on your ability, strength and time. And there are no shortcuts to achieving this frame and it is possible only by sweating it out. The lower ab exercises mainly comprise of those exercises in which you will have to put strain on your lower abdominal muscles.
Most of these exercises will require you to be in proper form without which you might develop pain on your lower back and hips and without the six pack abs at all. Double leg lifts involve lifting your legs vertically with the lower abdominal muscles contracted and the muscles of your legs tightened. Another exercise is the alternating le walks in which each leg is lifted in such a way that they are at right angles to your body. This has to be done by contracting your lower abdominal muscles.
Scissors requires you to lie on your back, with muscles on the legs contracted and lifting both the legs up. The next step is crossing them without knees bent and then opening and closing them. Double leg circles are the type of exercise that involves lifting both the legs up the floor while contracting the lower ab muscles. Then, you have to rotate the legs in clockwise and anticlockwise direction. Do these exercises slowly so that it is done effectively. And while performing each of these exercises, you have to place your hands under your butt so that you do not get any back pains later.
Awesome videos for getting a flat belly and lean sexy abs…
Video for Women Click Here
Video for Men Click Here
Friday, June 17th, 2011 at
5:19 am
• Ball crunches: Here you need an exercise ball. First of all sit on the ball with both legs fixed on the ground and lower your back until your body is parallel to the flooring. Now slowly raise your body and stop a certain angle as you would and hold the position for 5 seconds and then come to the initial posture .Repeat this for few minutes.
• Bicycle exercise: Lie on the floor; keep your hands behind your ears and raise your legs by bending your knees. Slowly start to move the legs as if cycling a bicycle and continue for about 5minutes and then do the same with opposite leg. Also perform the cycling in the opposite direction also.
• Full body crunches: Lie flat on the floor with your hands folded across your torso. Now bend your knees and bring it towards your chest, thus causing flexion to your abdomen; pause for few times and lie in the normal supine position. Repeat the same 4-5 times.
• Weighted sit ups: Lie flat on the floor with knees flexed and feet fixed to the floor. Now place some amount of weights over your torso and hold around it. Slowly raise your upper part of the body without lifting the lower part and repeat the same.
• Cable crunches: Crunches can be done with the help of a cable tube or tower above head. This will add to the resistance and strengthens the abdominal musculature.
• Ankle weights: This could enhance the power of reverse crunches and leg raises. One could increase abdominal strength by subsequently raising the ankle weights at each crunching.
• Pelvic tilts: Laze on the floor. Take a deep breath and slowly raise the legs upward without bending your knees: until a 90 degree position. Hold for a few seconds and then slowly bring the legs down with exhalation.
• Crunching without crunches: Start by sitting, kneeling or even a lying position. Now slowly take a deep and strong breath and pull your belly button inwards. Then come to the normal position with an exhalation and repeat the same.
• Scissor kicks: This is done by lying in a prone position on the floor. Keep your hands over your buttocks and press your stomach against the floor. Now slowly raise one leg upwards about few inches and bring it down, then slowly lift the other leg and repeat these over several sessions.
See below for the fat burning secrets that these models actually use.
Awesome videos for getting a flat belly and lean sexy abs…
Video for Women Click Here
Video for Men Click Here
