A great proven ab workout
Once you receive medical clearance and feel that you are in decent shape, see how this ab workout gets those abs toned up. With this ab workout you can expect to see results after about 10 times. This ab workout was created for the fitness enthusiast who is already in good shape but needs that extra ab workout or more variety.
AFTER A WARM UP:
USING AN EXERCISE BALL
V-PIKE PRONE AB CRUNCH (3 SETS OF 10)
* LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY
* BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED
* SLOWLY ROLL THE BALL UNDER YOUR BODY WITH HIPS MOVING UPWARD BRINGING FEET CLOSER TO ARMS
* KEEP LEGS STRAIGHT. ONCE IN A V POSITION, PAUSE AND SLOWLY ROLL BACK TO PRONE
USING AB STRAPS
HANGING LEG RAISES (3 SETS OF 15)
* HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED.
* BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION
* DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL
* THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES
WORKING THE OBLIQUES
SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)
* START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.
* WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.
* REPEAT ON THE OTHER SIDE
After this ab workout it is a good idea to stretch the low back with a simple knee to chest stretch. Hold each stretch for 30 seconds. It is also a good idea to train your abs last in your workout. To minimize the risk of injury always perform this ab workout at the very end of your exercise session.
For more free workouts and fitness advice visit:
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Basic Weight Management
The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded “exercise” word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones – everywhere. No pain no gain, right? Wrong. Instead, replace the word “exercise” with “activity” and incorporate this in your daily routine. And a general rule of thumb for guidelines about “activity” would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.
Getting a handle on your diet is just the first step toward losing weight and living a healthier lifestyle. In order to tame the weight loss beast, you MUST change your physical habits as well as your eating habits. You don’t necessarily have to exert yourself as if you were training for the Olympics, but you definitely need to learn how to burn off more calories than you consume. Once you have accomplished that, you can step in to a regimen to maintain your ideal weight.
Individual activity goals depend upon each person’s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased “brisk” pacing. Turn everyday activity into exercise. Even if you can’t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house (changing bedding is great exercise!). Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbour to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
Here are some more tips.
* Hide your remote control and get up and down to change the channels.
* Try balancing on one foot without support while putting on your shoes and socks.
* Instead of sitting in the stands while watching your kids play at a ballgame, try pacing the field instead.
* Take a brisk ten minute walk each morning, afternoon and evening.
* Plant a vegetable garden. You’ll have all that terrific food to eat and exercise in the process!
* Walk your dog and keep pace.
* Take a Frisbee along and play in the park with your dog.
* Park in the furthest parking space.
* Take a brisk ten minute walk each morning, afternoon and evening.
* Learn a new dance.
Starting today . . . right now . . . this very minute, make a conscious decision that you no longer accept ownership of excess weight. You are not what you weigh. You are a unique human being and entitled to all the gifts that this life has to offer.
Michael Fortomas is a teacher of Biology. His site http://1source-body-health.com/ has free health ecourses,free health articles,free health ebooks for the Latest Health, Fitness and Weight Loss Tips and Secrets!
Top Tips For Back Pain Relief
Intelligent management of your body mechanism is the best answer to your back pain. If you had given serious consideration to this aspect well in time this back pain problem would not have arisen at all.
Proper living and improper living are the two contending forces. The later always wants to score over the other. Your back pain is one of the gifts of your wrong living! Reject this gift and revert to painless and happy living.
With back pain bothering you, you can't be the normal human being, even though you try your best. Your day to day activities are hampered. A majority of back pain cases can be treated without surgery. You just need to take proper care so that the condition does not worsen and turn chronic.
The idea that is being given to you above is very simple and if followed with discipline assures a painless life. Plus, it woks for back pain of all types. Here is a quick list of tips to get relief from back pain.
Be Active
Don't be a lazy drone. That is relaxing here, lying down there, and taking naps at odd hours. Be on the move. Do such movements that won't hinder your back. Remaining inactive is invitation to sickness.
Give Up Smoking
Don't argue over this topic, in spite of your best defenses. Smoking is bad, viewed from any angle. It is proved beyond doubt that smoking sets fire to your body mechanism from within. It doesn't spare any part of your body. It weakens the ligaments and the bones. It damages the spinal disks.
Walk Straight
Don't be a jay-walker. Develop some military discipline as far as your walking is concerned.
Have Right Posture
Sitting with proper posture is also one of the positive steps to tackle back pain.
Sleep With Right Mattress And Pillow
Sleep on the bed that suits your condition. Do not use too soft or too hard a mattress. To reduce back pressure, use a pillow under your knees.
Don’t Be Overweight
If you are obese, it means that you are carrying unnecessary luggage that will cause extra strain on your back. So shed extra weight now.
Exercise Wisely
There are many specific exercises to treat the back pain as such. You need to have the initial training for these exercises, from an expert teacher. This is important form there some exercises that are capable of causing you harm if you don’t follow an expert’s advice.
Keep A Balance
Try to live a balanced life. Proper balance with regard to all the aspects of your life, such as diet, exercise, and rest is required. Excess of everything is bad.
And finally your efforts will help you cure your back pain soon. All the best!
About The Author:
To get more information on back pain, back pain medication and back pain cure visit http://www.backpaindetails.com/pain/
