LEG-HIP RAISE (INCLINE BENCH) FOR ABDOMEN MUSCLES

INCLINE LEG-HIP RAISE

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down yourself on an incline bench, as shown above.

2.   Hold the  feet hook arrangement of the bench with your hands, for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist completely, as you exhale.  

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

SEATED CRUNCHES FOR HARDCORE ABS

SEATED CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Seat yourself down on the edge of  flat bench, as shown above.

2.   Hold the sides of the bench for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist, as you exhale.  

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

ALTERNATE HEEL TOUCH CRUNCHES FOR ROCK-HARD ABS

ALTERNATE HEEL TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down flat on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2.   Now, bend your knees approximately at 90 degree angle.

3.   In this starting position, place your hands extended along your torso.

4.   Now, contract your belly by pulling your belly button towards your spine and touch your right hand to the right heel, as you exhale.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Come back to the starting position, as you inhale and now, touch your left hand to the left heel, while crunching your abdomen, as you exhale.

7.   As the procedure mentioned above, do the recommended number of repetitions every time with alternate hand side. 

TIPS:

Ø Make sure that legs remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

BENEFITS OF CARDIO

 CARDIO EXERCISES

Cardio is an abbreviation for cardiovascular exercises. As we know that Heart is a muscle, so it needs to be trained like the other body muscles for our whole body fitness. Because its function is to purify and supply the blood to whole body for growth, repair and development.            

The exercises ,which increases your heart rate so that it pumps and purify the blood fast are known as cardio exercises or AEROBICS.

  DIFFERENT CARDIO EXERCISES

1. RUNNING

As we know running is one of the best way to lose fat.it also provide a attract shape to our body, while making strengthening our core.it is specially of two kinds-

Ø LOW PACE RUNNING also known as jogging

Ø HIGH PACE RUNNING also known as sprints

Ours  Although ,it’s difficult to go for sprints for long hours but sprints are quite effective and of fast results provider. Treadmills are good but try to do cardio exercises in oxygen rich environment.

2. SWIMMING

Swimming is the best cardio exercise in summers. Not only does it help in overall weight loss, but it also enriches your muscles with strength and stamina. It acts like massage healing, which provides total support to your joints and reduces the risk of any kind of injury.

2. BICYCLING

Bicycling is an aerobic exercise that helps in losing weight. It also magically works on your cardiovascular fitness. Performing it as indoor or outdoor activity entirely depends upon an individual's choice. An alternative to bicycling is Power Walking.

3. WALKING

Walking is one of the most common cardio vascular exercise. Its effectiveness is less than running, swimming but it is the easiest among all. Half an hour of normal walking can burn about 180 calories. Apart from this, if you like brisk walking, your speed of weight loss will be almost doubled.

4. STEP UP-DOWN  AEROBICS

Steps up and down Aerobics is one of the most popular cardio exercises. It aims basically on the workout of the legs, hips and butts. It can make you lose 400 calories in half an hour if done with intensity.

5. ROCK CLIMBING

Rock Climbing is an adventurous as well as  a wonderful cardio. It can help you lose about 380 calories in half an hour, but if you are suffering from any lungs or heart diseases don’t go for it you have many other options for cardio.

6. SKIPPING

Skipping will help improve cardio-respiratory (heart and lungs) fitness, flexibility and co-ordination. As a high-impact exercise skipping is great for building bones and a good exercise to trim hips, thighs and backsides.

Depending on your weight and exertion level you'll burn between 70-110 extra calories in a ten minute session.

IT’S NOT JUST CARDIO….ITS A COMPLETE HEALTHY HEART PACKAGE

     BENEFITS OF CARDIO

Ø Purify the blood stream in faster rate.

Ø Strengthens the heart muscles

Ø Best way to LOSE FAT

Ø Fast rate of Oxygen Inhale Exhale make our lungs healthy.

Ø Improve digestion

Ø Boost up our metabolism rate

Ø Maintain our BLOOD PRESSURE

Ø Good for DIABETES, DEPRESSION and STROKE patients

Ø Effective BLOOD CIRCULATION

Ø Reduces the symptoms of AGING

Ø Make you to fell more ENERGETIC

Ø Boost our IMMUNE SYSTEM

Ø Reduce life’s STRESS

Ø Strengthens the MUSCLES ,BONES and JOINTS

Ø Best for those who are trying to quit  ALCOHAL,SMOKING and DRUG  ADDICTIONS

Ø The high-density lipoprotein (HDL), known as GOOD CHOLESTEROL, can be maintained by aerobic exercises.