Killer Abs

Follow this Link to get an intense interval focused on your abs.

Burn 100 Calories in just a couple minutes

Im not sure if the calorie count on this is completely accurate

But doing this 2-3 times a day cant hurt.

I have been doing it about twice a day for the last 3 days

and even if Im not actually burning hundreds of calories it feels great

Its quick, fairly easy 

(although I resort to girl pushups half way through)

gets your heart rate up

and works a lot of key muscle groups - legs, arms, tummy.

And even in a few days of doing my coordination is getting better and I can already do 2-3 more push ups (real ones) than before!!

For the rest of the week I challenge you to do this circuit 2 times a day.

Let me know how you feel!!

{make sure when doing squats to stick your butt out behind you like you are sitting on a chair, you want to be able to see your toes} 

Abs: Laying Down Bicylce

from http://www.dynamicsofmotion.com/

Flat Bellies

Well It's that time again....

Everyone starts thinking about swim suit season

and looking for ways to get muscle definition, and flat tummies...

So here are some of my flat belly tips!

Back in 2010 I told you about a German Study that found that

The first 10 minutes of jogging specifically targets visceral fat

Visceral fat is the realllly dangerous type of fat that surrounds your organs...

It contributes to chubby bellies, and makes your organs run less efficiently...

So its really important to reduce this type of fat....

(it typically starts to decrease the fastest after you start exercising... but be patient.. you might not see results right away)

So Step 1

add cardio to your routine.. try to do 3-4 times a week of at least 30 minutes

Step 2

add full core exercise to your regime... instead of just targeting your abs

The Plank

1.Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.

2.Prop yourself up to form a bridge using your toes and forearms.

3.Maintain a flat back and do not allow your hips to sag towards the ground and don't stick your butt in the air.

-hold for as long as you can focusing on keeping your abs tight and your hips up.. start with 10-15 seconds and work up to 3 minutes

 

T- Stabilizer

Get into a push up position

(a). Shift your weight to your left hand and rotate your body, raising your right arm into the air so that your arms and torso form a T

(b). Hold for one or two seconds, then return to start. That's one rep.

-do as any as you can in 1 minute

 

Nose-to-Knee Crunch

 

Get in plank position with your hands shoulder-width apart on a stability ball

(A). Draw your right knee toward your chest

(B). Hold for 1 second, then return to plank position. That's 1 rep.

-do 2 sets of 12-15 reps

 

Oblique chair lift

Lie on your back with hands resting lightly behind your head, feet on the seat of a low chair or the edge of your couch, knees bent 90 degrees.

Keeping shoulders flat on the ground and knees together, drop knees to the right.

Then pull your bellybutton in and up and lift shoulder blades off the floor, twisting the left shoulder across your body toward your right hipbone.

 Lower to the starting position. That’s one rep;

do 15 reps, then switch sides and repeat.

-do 2 sets of 15 reps on each side.

Step 3

Watch your diet.

Reducing sodium intake will reduce bloating and water retention

Women's Health Magazine has a 1500 Calorie meal plan you can find here

Eat foods that fill you up and keep you feeling full for longer...

Fibre:oatmeal, whole grain bread and pasta, fruit and vegetables,

Protein:use whey protein in your shakes, eggs, beans and legumes, lean meat and fish

Fat: yes you read that right... fat - good fats.  mono and poly unsaturated fats will keep you feeling full

Avocados, olive oil, almonds,

Tips for a Good Spine

Dont be a slouch - maintain a neutral curve in your low back while sitting. Avoid over cushioned chairs and put a foam roll in the small of your low back
Watch repetitive lifting - doing a lot of lifting in the same manner and direction can injure your back over time by execeeding the endurance of the back soft tissue
Stay strong - a well supported back depends on strong muscles. A few simple exercises can tone your abdominals and sides of the trunk - click here for 4 moves for a stronger core
Dont sit still - if you have a job that requires you sit for a long period of time remember to get up and move around. This helps boost circulation to your spine. Try to get up for a couple minutes at least every hour
Dont lose sleep - make sure you have the right mattress - it shouldnt be too firm or too saggy. Most research generally support a relatively firm mattress
Dont stress - stress can magnify your back pain - so try to relax

{source:lifemark healthier you newsletter}

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