Abs core exercises

Every man and woman dreams of perfect body curve. Well it can be achieved but you need to be committed and extra dedicated with your time management and lifestyle to achieve your goal. It does not have to be exercises alone but it covers everything from diet, nutrition, lifestyle and your physical activity. And the best exercise starts with your abs for core strengthening and good back support. Build your midsection in combination with the rest of your body and look good with a straight aligned spine. It is not possible to stand tall and well… sort of stand above the crowd without a strong midsection or abs.

One blog writer who had been doing abdominal exercises for five years can attests that abs exercises do build strong abs and fully flexible body. He got low back chronic problems and he had been perfectly managing the pain since he started doing abs exercises. So let’s get on to it and obtain whichever fits our situation best: the back pain relief or the body curves. Whatever it is, abs exercises are bound to deliver both results: real time pain exercise management and perfect body curves.

Let’s talk about strength training. Strength training differs from body building and weightlifting. Strength training is done by the use of resistance to obtain muscular contraction. The most common method is using gravity or elastic forces or resistance bands like theraband to oppose muscle contraction. You increased muscular strength, improve flexibility, increase lean body mass, reduce body fat and improve functional ability with strength training. Strength training should be done in moderate intensity if you are suffering from low back pain. The idea is to develop and maintain fat free weight. That’s what my doctors been telling me before when pain is level is already 9. Exercise … exercise…. And maintain desirable weight!

Learn the proper technique to perform your training program from your coach or trainer. This could be a great way to improve strength, endurance and muscle tone but still there is a need to perform cardio exercises to work out your heart and lungs. A combination of cardio exercise and strength training will help you reduce body fat, increase lean muscles and burn calories more efficiently. Workouts should be balanced with proper dose of strength training. Muscle mass diminishes as you grow older and if you don’t do anything to replace it, fat increases and accumulates in bulges all over. To keep you trim and fit, you need to preserve and enhance your muscle mass at any age.

Core abs work out

Core work is important. This efficiently supports your back and keeps your optimal body alignment. The first consideration is the abs. Flatten your abs and you get a stronger back. You can work out your upper back muscles after.

Plank is great for the abs. You simply support yourself on your toes and forearms. Elbows should be directly beneath your shoulders. Maintain a straight line with your body. Hold the position for 2 minutes or for as long as you can. Repetitions can be made 12-15 reps for 3-5 seconds each.

Below are the screenshots I have gathered that can help you choose which plank position is appropriate for you.

Ab crunch exercise

Use a stability or exercise ball for your abs crunch. Lie down with back pressed firmly on the floor. Secure the stability ball between your feet. Hold a medicine ball in your hands.

Then lift your legs up while you crunch up with the medicine ball. Meet and touch both balls at the top. Lower yourself down again and redo steps.

There are many videos and abs exercises one can get from trainwithmeonline.

Dash diet plan for perfect abs

A well balanced diet is best for good health. Eating a variety of food is a good way to achieve sufficient amount of vitamins and minerals needed by your body. Dash eating plan was designed by the US Department of Health and Human Services to help lower your blood pressure. What you eat and take to your body affects your health and your chance for developing chronic diseases like high blood pressure. The combination of less salt discipline and Dash eating plan is effective in lowering high blood pressure. The lower your salt intake, the lower your blood pressure! Food choices affect well being and your way of living.

Uncontrolled high blood pressure may lead to other diseases as such as heart and kidney disease, stroke and blindness. Never take the disease for granted and never rely on medications. Remember three things when you consider health: diet, nutrition and exercise. Dash promotes eating more fruits and vegetables. The best way to take off pounds is to lose weight gradually by getting more physical activities and eating a balanced diet. Physical activities like walking or swimming done daily help you stay trim for long term. Periods could be for 30 minutes at one time or shorter periods of at least 10 minutes each. A total of 60 minutes per day could help avoid weight gain.

Dash eating plan is high in fiber. To avoid bloating and diarrhea, you need to gradually increase intake of fruits, vegetables and whole grain food. These lower calorie foods promote weight loss and keep that abs trim too. Fresh fruits require little or no preparation at all. Getting healthy should be long term and Dash provides long lasting change of lifestyle. They say a good diet plan without a menu is not effective. People are lazy making their own menus. So try to read here and once in a while menus will be featured here for your diet plan. Work it out yourself – trim your abs with the Dash healthy diet plan.

Tone your abs

Tone your abs the easy way. You can do this while you are driving or working. All you need to do is exhale and pull your belly bottom up. Remember to keep your back straight while doing this. Hold it for about 5 seconds while you continue to breathe. Never hold your breathe. Repeat as often as you can remember.

Kickboxing and flat abs

It is a good idea to focus on your abdominals. People always look and admire great flat abs. Kickboxing helps develop lower abdominal muscles. You can get a complete workout incorporating equipment like gloves and punching bags. Perform one movement to another in a safe and fun environment.
Kickboxing is a form of cardio exercise that uses boxing moves to strengthen cardiovascular system. This fast pace kickboxing exercise also tones your arms and legs. This is a high energy, fat burning, fun workout enjoyed by many participants. Usually the program has a structured routine with a stimulating pre-arranged music. The intensity increases as you progress. Kickboxing videos are available in the internet. Pick and watch videos first and then consult with your fitness instructor if it works for you. The proof of your exercise will be the drop in your dress sizes. The calorie burned in any typical kickboxing class is similar to an hour of brisk walking.

Two things to remember:

1. Don’t push your body to perform exercises beyond what is considered as your normal body fatigue. Stop when you get tired.
2. Never overextend your kicks.

It is advisable that you consult your doctor before you start to participate in this kind of exercise especially if you got issues with your knees, hips or ankle.

Aqua exercises for your abs

Hydro exercises are great way to perform exercises without giving extra stress on your body and joints. Aqua exercises burns as many calories as traditional aerobics. Have fun, be cool and get into shape – try water exercises! This type of exercise is great for all ages with or without problematic health conditions. This is also great for people who have undergone stroke or is suffering from chronic low back pain. The pool is ideal for walking exercises or aqua aerobics. You can also perform deep water jogging, big stride, jumping jacks and deep water abs. Water based exercises enhanced overall body movements while reducing pain in water. Water properties allow better pain control. Equipments for abdominal exercises are available online complete with direction for its use.

An aqua jogger can be secured tightly around your waist to keep your balance and help you float a little. Get a certain depth where you can just touch the bottom with your toes. Aqua abs is a low impact device ideal to help you perform water exercises without the usual pressure and fatigue you experience in a dry setting. This gravity free environment relates to increased movement, more repetitions and faster results than dry setting.

Abs exercise, stability ball and dumbbells

Dumbbells help increase the intensity of your abs workout. You only add dumbbells when regular exercises become too easy and is not challenging anymore. You need to look for ways to increase your intensity, challenge your abdominal muscles and put some variations into your exercise program. Add resistance to your upper body fitness workout using dumbbells. Lower body workout exercises increase of resistance can be done by using ankle weights.

A combination of dumbbells and stability ball for your fat burning exercise and stomach exercise is the most incredible way to body sculpt. This strengthens core muscles and challenges your balance. Exercise videos are available in the internet to get that best ab workout fit in to your workout schedule. The best workout plans I have run into my research are those that does need monthly membership fees to gyms like dumbbells and stability balls and walking.

Abs control and swimming

Abdominal strength is essential for day-to-day activities. Strong abs gives you more control in your body position while swimming. Great abdominal exercise involves only three key elements: contraction, position and control. Swimming works out almost all the muscles in the body. Sometimes you tend to feel low back pain after swimming. You don’t have to undergo physical therapy or strengthening programs. This may be caused by overarching. Always maintain a neutral position when walking, running and swimming. Straighten to neutral spine! Reach your fitness potential without hurting yourself – do the exercise gradually and never over stretch.

Sexy abs from shape walking

Clothes kept getting skimpier. Low rise jeans are taking the lead in fashion. Abs has become beauty obsession for some men and women. Cute midriff-peeking tops won’t look cute at all with a belly bulge. The trend now even for married ladies and mothers are longer, leaner, sleeker, sexier, trimmer and tighter abs.

Every person I know just want to keep up with this daring belly baring trend. Any one can work toward amazing abs and keep up with the latest body craze. The abs along with the back muscles is the body’s support structure. They are the core of any fitness exercises. One thing for sure, amazing abs is not out of reach.

Tone your abs while you walk. Fitness walking burns fat while toning your muscles. Shaping is not just losing fat but involves toning of muscles too. Agree or not but muscles give you body shape. Toning your muscles change and improve body shape. Hmmnn like the idea?

Choose which area you like to work on and combine strategies and challenges with your fitness walking. Abs looks good when tight and tones. As you progress to a quicker pace, hold your abdominal muscles tight by sucking them into your belly button. Breathe normally but do not bend forward as you do this. Always maintain proper form while you walk.

Hold the contraction to a count of 10 then release. Retighten abdominal muscles while you walk. Over time you may be able to hold the contraction longer. Practice makes perfect. You can do this where ever you are even while sitting at the office or at home watching TV. The key is to remember to hold your abs to make the contraction.

Abs crunch on exercise ball

This is a very popular abs crunch exercise. If you are a beginner make sure you have someone to assist you at first and hold the ball while you do trim your abs. Lay on top of the stability ball in a supine position. Bend your knees while your feet are place firmly on the floor. You may fold your arms across your chest. You may put them behind your head also. Decide which position you can maintain the most balance. Flex your midsection by raising shoulder blade off the exercise ball. Then slowly lower yourself to relax stretch position. This will squeeze your abs when you are at the top of the motion.

Exercise ball for great abs

Exercise balls offer a new way to get those stored belly fats out. Ball exercises target back muscles and abdominals. You stretch and work on your abs while you work on your back muscles. Exercise balls are used for physical therapy for one good reason. You place your spine in neutral alignment by merely sitting on the ball.

Beginners may start on stability training sitting on the ball with feet placed wide open on the floor. Contract your abdominals or pull your stomach in as you move your hips from side to side. Do this everyday to get the feel of the ball and establish your balance. When you are able to do this without fear of falling then you may proceed to the other ball exercises. Abdominal ball exercise is awesome! Make sure you get your balance every time you use the exercise ball. The goal is to have a flat tummy as flat as this image.

Tips you need to get flat abs

Getting flat abs requires hard work and commitment. The best way to lose flabs and get flat abs is to lose body fat. This is very basic but demands regular cardio exercise, strength training and a low calorie diet. You must be consistent in your workout schedule and activity and be persistent in getting those flabs out of your body. Somehow the body fat level required to get a flatter stomach may be lower than the one you may sustain with your lifestyle. Intensity is required even if you follow a perfect program. Sometimes the goal of getting flat abs may require more exercise than what you have in your present schedule.

Fats are excess calories stored in layers on top of your muscles. Stress changes your body. It makes your body burns off available sugar in your blood while pumping more sugar so you may have energy to burn. Considering your lifestyle of low physical activity, it gets stored in your belly as fat. Low physical activity means lesser chance to burn off extra blood sugar. You may observe that women who feel anxious about bills, relationships, family or deadlines have more mush around their middle. A recent study revealed that stress gives you higher cortisol level, greater abdominal fat and store these fats primarily in your bellies. Increased cortisols means more fats stored in your bellies.

Your muscles consist of fibers that contract or shorten to produce movement. Often times you may lose muscle and gain more fat due to inactivity. One thing for sure: fats cannot be converted into muscle and muscles cannot be converted into fats. To eliminate fats in your belly you must perform some form of progressive workout. It is also effective to make use of hard cardio workouts. Sit ups is god for you and your belly. It will certainly flatten your stomach in a few days of dedicated workout schedule. Sit ups taper your waist. Sit ups helps to tone your stomach muscles. Sit ups can also be done on any of the machines available for abdominal training in your health club or gym. Just make sure you perform them in a manner that helps remove unnecessary stress at your lower back portion.

Get Great Abs :How To Do Sit Ups

Weight loss, great abs

Lose weight the correct way. Never skip meals. This is most popular among women who plan to lose weight – crash diet. Crash diet crushes your body too. It will slow down metabolism rate and burn less calories in your natural state. This is because when you skip a meal you go hungry and your body shifts to a famine state. This state of body emergency makes your body store more fats and burn more muscle in the process. The impact is you lose muscle tone and burns muscle for energy.

The meal most people often skip is breakfast. This is also being practice by non dieters as well. They simply don’t find the time to prepare and cook breakfast in the morning so they go to the office without eating anything at all. Remember that your body has functioned for 14 hours or so since supper deprive of food. Our body burns little calories while you sleep. The reason for this is that it takes only little calories to keep up with your basic body function. The trick is to get yourself to doing intensive exercises as you progress. The idea of cardio exercise is to make you puff and pant. This is the most effective way to burn those calories and body fat. Your intensity level must be high enough to burn enough body fat so you may start to lose weight. Reduce body fat results to visible abs. Thickening of the abs is possible only increasing the intensity of your abdominal exercise.

Live longer, hit that cardio workout

Get creative and involve yourself to doing things you find interesting. Apply for jobs you find challenging and fun. Try to elude job offers that keep on sending stress signals from employers who would want to nag and maybe do things himself. That will definitely add a wrinkle a day that even an apple a day can’t keep that doctor away!

Cover the basics of a healthy lifestyle: fruits, vegetables, multivitamins and an hour a day workout. At least let that hour a day be your minimum real sweat it out physical activity. Exercise is very important. It can do you more good than harm sweating an hour a day rather than sitting on a chair and doing nothing but watching TV.

We have talked about creating variety to your cardio workout. This time do the jumping rope thing after a long walk. This is a very effective exercise you can do in an unparalleled total body workout for about 15 to 20 minutes max.

Train your body for endurance and strength

Hit your abs first if you want to train your body for strength and endurance. Build up your muscles and increase muscular endurance for explosive power by targeting your abs first. Variation is necessary to get maximum results. An effective workout program starts with routine variation for outstanding progress and gain. Human body eventually adapts to any routine and changing programs every 4 weeks is found to be most effective. Let us familiarize ourselves with the definition and purpose of different terminologies involve in training and exercises.

Weight training is for muscular endurance and requires many slow repetitive movements to train and build muscle fibers. Strength training purpose is to build size, bulk and strength. Power training focuses on explosion, speed and intensity. Endurance training is for building up stamina by making your muscles work longer but make sure you don’t stress or over worked muscles. Great form and concentration is essential. Breathe properly and perform exercises with smooth rhythmic lifts.

One good thing you need to know too is never to take sleep for granted. Ideal time to sleep is 8 to 9 hours a day. Not getting enough sleep means altering your body metabolism which may lead to weight gain. Not getting enough sleep disrupts body processes and affects how your body process food and store carbohydrates. So better get enough rest before you start any workout first. While you are at it, let us start smooth out that bulging belly. This can be done anywhere. Keep your back straight. Exhale and pull your belly button up. Tuck it in for minimum of 5 seconds while you continue breathing normally. Never hold your breathe. You may repeat this from 5 to 10 repetitions as often as you remember and can do in a day. This will help you tighten and tone your abdominal region. I am practicing this now while I write my blogs. Power your back by trimming your belly!

Swimming and walking for weight loss and great flat abs

Swimming and walking are short cuts to weight loss and sexy abs. These cardio routines burn fats and calories creating your desired ideal weight slimmer body. These fun no cost activities as such as running, swimming and biking for at least an hour a day challenges your heart and muscles especially if you don’t stay in one activity each day. Alternate your heart pumping activity like you do swimming today, running tomorrow and biking the day after tomorrow.

The secret to an effective workout is to intensify instead of extending extra minutes. You burn more calories intensifying your workout like interval training or varying your speed. A good way to do it is to walk for a couple of minutes then jog then go off to a run. This will make your metabolism to continue burning calories even after the workout. Don’t run or jog carrying hand weights or strapping leg weights. They throw off your center of gravity and may injure you in the end. If you like to burn off extra calories just swing your arms harder without injuring yourself as you walk. Try to tuck in your tummy as you walk to work harder on your abs too.

Swimming on the other hand is habit forming and does not require a set pattern of arm or leg movements. Use any arm or leg movements that help you be at the surface of the water while you move further for your swim. You may find some combination of movements effective for your but try to understand that swimming for health and fun is far from copying athlete’s crawl or back strokes. Do what is most comfortable and efficient for you to keep your face on the water surface and help you move while stretching your muscles.

Swimming is one of the best exercises for body conditioning, flexibility and endurance. This only involves two basic skills: float and movements to move from place to place. Floating is the basic of all swimming. Do this and you are on your way to an efficient fun swim exercise. Just learn how to control the natural buoyancy of your body and you are able to float in any position you desire. To help you with buoyancy remember three things: breathing control, body position and relax. Improve your swimming potential and trim our abs in the process.

Controlling facial tics

Facial tics are uncontrollable! They are hard to define difficult to manage involuntary muscle jolts that can make one look ugly and feel uncomfortable. Many have suffered not only from the disease itself but from being made fun or mocked by their peers or sometimes strangers they happen to pass by. The muscle spasm is really obvious it pains a lot of people knowing that those around them are staring at them tongue tied and sometimes laughing. Treatments like psychological counseling, behavioral modification and joining support groups are rather frustrating and disheartening. They tend to make the patient tense and more stress seeing limited results. Prescribed medications are even causing another problem because of the unwanted side effects. Facial tics could break confidence and is life changing. It changes your life direction to the worst if not treated as soon as it occurs. Facial tics may lead to severe muscle spasm and onward to having a stroke.

It is apparent that emotional disturbances especially stress affects the severity of the muscle spasms. It would be wise to lessen stress by maintaining some physical activity daily. Of course you need to seek the approval and advice of your doctor before engaging yourself to any physical activity. One website known as facialtics.com offers a guaranteed 72 hour lead time to stop your child’s facial tics. They offer an all natural treatment without medication to stop your child’s facial tics. The key is to get to the source of the problem. Discover the secret to stop the uncomfortable eye blinking, facial grimacing and mouth twitches by reading their guide book to Eliminating Facial Tics. Facialtics provide a quick and easy guide to eradicate this troublesome muscle twitches by this natural easy approach designed to work out your child’s inconvenience and frustrations.

The guide book is guaranteed for 3 full months. Order and confer with your doctor on this simplest method to effectively end your child’s facial tics. Facial tics most often last to adulthood. This treatment shall be coordinated with your doctor. Facialtics claimed this guide book to Eliminating Facial Tics is real powerful that they guarantee to give you a refund if it doesn’t work for you. Intensive research has been done to uncover the most powerful life changing method they are offering. Try it and see the difference in your child for minimum of 72 hours. Then come back and give your testimonials. Good or bad feedbacks are important for product innovation. Comment about your experience so others may know too.