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Showing posts with label belly fat. Show all posts

Saturday, 21 July 2012

FLAT LEG-RAISES FOR ABS WORKOUT

LEG RAISE

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

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

2. In the above position, Place your hands under your glutes with your palms facing down.

3. Now, contract your belly by pulling your belly button towards your spine, in the mean while raise your legs until they are perpendicular to the floor, 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, as you inhale.

6. Do the recommended number of repetitions, with the procedure mentioned above.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or using cables/bands.

Ø This exercise can also be performed on a bench, with your legs hanging-off the bench’s edge, which will increase your range of motion.

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

Ø Try to avoid/minimize the use of momentum of your legs.

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

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

TOE TOUCH EXERCISE FOR STRONG ABS MUSCLES

TOE TOUCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie flat on the ground and straighten your legs.

2. Raise your legs straight up in such a manner, that there is an angle of 90 degrees in between your torso and legs, as shown above.

3. Now, contract your belly by pulling your belly button towards your spine and touch your hands up to the toes, as you exhale.

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

5. Come back to the starting position, as you inhale.

6. Repeat as many times as recommended.

TIPS:

Ø For the sake of variation, you can do this exercise by touching your toes alternatively.

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.

HANGING-TWISTING CRUNCHES FOR INTERNAL AND EXTERNAL OBLIQUES

HANGING TWIST

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : SHOULDERS

1. Hold the chin-up bar and hang on it, with your hands at shoulder width or little wider than shoulder width apart.

2. Ensure that, even when your whole body is extended to its maximum length, still your feet don’t touch the ground as shown above.

3. Now, while exhaling, slowly role up and raise your legs (firstly, to the left side) as high as you can do, while following such an oblique that will twist your torso and engage your internal/external obliques as shown above.

4. During the above motion, imagine as you are trying to touch your left shoulder blade with right knee and vice-versa.

5. Try to Pause yourself 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 then repeat the same twisting torso oblique towards the right side.

7. Repeat the same complete motion, as many times as recommended.

TIPS:

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

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a vertical bench, having elbow supporting arrangement.

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

Friday, 20 July 2012

SIDE BEND (DUMBELL) FOR STRONG ABS

DUMBELL SIDE BEND

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : LOWER BACK

1. Hold a dumbbell in right hand and stand up straight, while maintaining a shoulder width gap between your feet.

2. In the above position, your right hand is holding a dumbell (palm facing the torso) and other is on your head as shown above.

3. In this starting position, stand firmly with your back straight and now twist/bend (only from your waist) to the right as deep as you can do, while inhaling.

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

5. While exhaling, slowly come back to the starting position, and then twist/bend your waist in the left hand side.

6. Repeat as many times as recommended and then do the same while holding the dumbbell in left hand.

TIPS:

Ø During the exercise, keep your neck and torso, straight in a proper alignment.

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

Ø For the sake of variation, you can do this exercise with barbell on your shoulders or while seating on a bench.

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

Sunday, 15 July 2012

FLAT GROUND CRUNCH FOR ABS

FLAT GROUND CRUNCH

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 at 90 degree angle.

3. In this starting position, place your hands behind your head.

4. Now, contract your belly by pulling your belly button towards your spine and pulling up your shoulder blades about 3-4 inches above the ground, as you exhale.

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

6. Slowly lower down your torso back to the starting position, as you inhale.

7. Repeat as many times as recommended.