Abdominal Exercises

Great Exercises To Build Your Abdominal Muscles

Working up to a Side Bridge

To be ready for the “side bridge” ab exercise you may need to work your biceps and your shoulders. For these exercises simply fill two or more 1-gallon jugs with water and begin to curl them for 15 repetitions, this equals one set. Repeat and ad weight (more water or jugs.) For your shoulder use the same jugs and lift, with a slightly bent elbow, to the side. To perform the bridge:
* Lay on your side with straight legs one on top of the other. Place your hand just under your body at the shoulder. Press down on your hand and raise your body up until the arm is almost locked (donâEUR ™ t let it lock.).
* Raise your opposite arm to perpendicular to your body and hold the position for a count of 10. Lower and repeat.

Medicine Ball Plank.

This ab exercise resembles a “push-up” except that you are putting your hands on a medicine ball. You are also not lowering and raising yourself but holding one position for 15 counts. After you begin to feel stronger performing this exercise, work toward a 30 count for one set. Do three sets to start and make sure that your knees are slightly bent and not locked.

Which muscle groups to work

Building your abs is an exercise in personal discipline. Building each of the main ab muscles takes a concentrated effort. From a lay person’s point of view, there are three main abdominal muscle groups: the upper, the lower and the oblique’s. The upper ab muscles are often referred to as a “beer belly”, the lower abs as a “pooch” and the oblique’s as “love handles”. As the exercises that help strengthen these muscle groups are discussed, it should be pointed out that none of the exercises reduces fat levels. That is left to a proper diet and other exercises. For a total fitness plan, you may want to speak with your doctor.

The true Abdominal  Exercise.

The ab exercise that is truly the basis of getting toned ab muscles is the basic “sit-up”. People may call it a “crunch” or something else but the exercise that will get you the abs you want is a basic sit-up. It is how you do the sit-up that counts. Most people do them incorrectly. Perform a “crunch” by:
* Laying on the floor and bending your knees to a 90-degree angle with the floor. Heels on the floor with feet at a 45-degree angle to the floor. Interlace your fingers behind your head.
* Relax your arms and neck.
* Smoothly raise your upper body to a 30-degree angle while bringing your knees to your chest. Return to the starting position slowly and smoothly, repeat.
* Keep your legs and arms relaxed and move in a smooth motion for best results.

, if there is one standard that most of the world uses to determine whether a person’s body is in good shape it is a well-defined set of abdominal muscles. The abdominal muscles are a visual symbol of a person that takes care of their muscles and, by association, their body as a whole. Although the later is not necessarily true, a good set of abs is a desired physical attribute for most to aspire to.

Start with a pain-free stretch

Personal discipline is one thing but stopping before you begin, because of a pulled muscle, is another. Begin your ab routine with a nice even stretching of your core body. Relax and roll any muscle you have between your upper neck and your waist. This might best be described as keeping your feet planted shoulder-width apart, bending your knees slightly and making a 360-degree circle with your upper body (waist up.) As you do this you will feel muscle groups pulling as you stretch them. DO THIS SLOWLY

Standing or seated twists.

This exercise is straightforward. Stand with feet at shoulder width apart. Place your hands on your hips and twist smoothly from side to side. As you become more stretched and comfortable with the movement begin holding a weighted object like a medicine ball or water-filled jugs with two hands at your center. Once you feel comfortable with this movement, try the same movement while sitting on the floor with your feet off the ground and knees slightly bent. When this feels easier try bouncing the ball on each side while your feet remain off the ground.

Proper position and isolation

In performing each of the following exercises, proper positioning is important for getting the maximum effect out of each movement. The one position you will need for each exercise is bent knees. This angle, in reference to the floor, will generally be 90 degrees unless otherwise stated. What this does is isolate the abs and prevent your legs from helping the abs in the exercise The next important tip is to not overextend your range of motion. The common perception for most of these exercises is to cover the full range of motion from the starting point of the exercise to the end. You will only need to cover about 30 percent of that range for the best isolation of the abs. Strangely enough, you will find this lesser motion more difficult.

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Belly Fat Weight Loss

Belly Fat Weight Loss For Better Physical Fitness

Body fitness

Tennis, ping-pong and swimming

If you want to lose stomach fat, then it is important that you learn about weight training so that you will be able to get a healthy and lean body that is both resistant to injury and, at the same time, looks good.

While working as a personal trainer as well as a fitness professional, a trainer said, I encounter a lot of questions about how to lose lower belly fat. However, there is one type of question that shows that there are still a lot of people who miss the big picture when it comes to the benefit of doing strength training.

This issue often goes like this: “What exercise can I do to isolate my abs, quads, biceps, triceps, etc.?”

The thing here is that it does not matter what muscle you want to isolate. In most cases, I surprise these people by telling them why on earth they would want to isolate it in the first place.

Once you attempt to isolate your muscles by performing single exercises, then you are creating a nonfunctional body thus you end up getting more injury on your body.

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Heather is the author of two best-selling nutrition and diet books,

The thing here is that your body is a compilation of body parts, so it is important that you also perform compound exercises. This is true for whatever body parts that you want to train. For instance, if you want to lower belly fat, then you do not only need to do abdominal exercises but other exercises as well.

If you focus on how your body functions and exercise to achieve these purposes, then you will end up getting the side effects that you need to be compared to doing muscle isolation. For instance, look at the physiques of world class athletes such as NFL running backs and sprinters. They have great muscles but they never actually train for muscle isolation. So how is it possible that they got rippling muscles?

The secret is that they don’t focus on muscle isolation, but they perform compound movements that allow them to move all of their body parts at the same time.

Benefits of Doing Complex Movements

Another benefit of doing complex movement is that you eventually lose more body fat than muscle isolation. If you

Sport Fitness

Sport Fitness

focus on these multi-joint movements compared to the single joint muscle isolation, you do not only burn a lot of calories for each workout, but you also increase the metabolism of your body.
Once your metabolism is increased, you end up producing more hormones that will help dissolve all the fats found in your body.

Here Is Another Scenario.

If you exercise on a machine for leg extension, then you are working mainly on your quadriceps only. Constant use of the machine for an extended time will get you knee joint instability plus the exercise does not let your burn a lot of calories. On the other hand, if you exercise and perform squats, lunges, step ups and other multi-joint movements, you are creating more stable joints in the process. Moreover, you also burn a lot of calories in just a short period compared to doing single joint exercises.

It is, therefore, imperative that majority of your weight training workouts should be comprised of multi-joint exercises. However, this does not mean that you have to exclude single joint exercises in your regimen altogether. There are still some benefits of single joint exercises. As a recommendation, make sure that your training program is made up of 90-95% multi-joint exercises and 5-10% single joint exercises.


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Thus if you want to lose stomach fat, make sure that you pick up a great exercise training program that is comprised mostly of multiple joint exercises.

This Post was built with the assistance from Six Pack Abs.
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Full Body Massage Benefits

Foot and Body Massage Benefits

Angelo Marino Jr PA

Angelo Marino Jr. PA Personal injury, Class actions, and Consumer litigation practice

People who spend their entire day on their feet know the benefit of finding the best foot massage therapist they can. Good therapists know all of the pressure points, the best ways to relax the muscles of the feet.
The feet are the source of the balance of the body. If they are not in good condition, the whole body is affected.

If you are working on your feet most of the day, you should always use footwear that will promote balance and control.
It is unhealthy to stand in a particular position for too long, as the bones and muscles in the legs and feet could suffer permanent damage. Make sure that the footwear you are using is right for your individual feet. If this part of the body is stressed or in pain, it ‘s hard to get around, do things and be active.
Inactivity affects the whole body negatively in a variety of ways. It can cause spinal problems, leg problems, muscles and blood issues.

Stressful Jobs

Deep Recovery

Deep Recovery Neck Myofascial Release

Highly stressful jobs, whether you are on your feet all day, moving around, driving or sitting at a computer desk, can be relieved through the several holistic treatment methods that have been used for centuries. These methods have been used by professionals and amateurs to help relieve the symptoms of intense stress, worry, anger and pain. There are muscles and nerves all through the body that benefit from regular workouts, including stretches and the traditional kneading of the skin. This proves to be healthy for the skin in many ways, especially when lotions and liniments are used.

People with medical problems, like chronic migraines and muscle tension, go to see professionals to get massages whenever they can.
Relaxation to tired and aching muscles is necessary whether several parts of the body are affected or just one. There are special techniques used for certain areas of the body. For instance, migraines can be eased by a neck and face massage.

Tendonitis And Massage Benefits.

Foot Massage

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Tendonitis pain can be relieved through a professional job given by a masseur or masseuse.
It is best when you have medical issues that are causing pain, to consult a doctor or a professional before having any massage work done. This is because the nerves in the body are sensitive and manipulation of muscles and nerves can be dangerous if done wrong. Certain pressure points are used to do certain things. If too much pressure is applied, it can cause damage and too little pressure serves no purpose and has no results.

You can look in the local phone book or on the Internet for the best food massage therapists or spas close to you. After a long hard day on your feet, this is one of the best treats you can give yourself. It is also a charming gift to give to others that you know have foot pain or strained muscles. Gift certificates are an excellent birthday or holiday gift that is very much appreciated by anyone.

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Best Weight Loss Tips

Maintaining The Ideal Weight

Maintaining one’s ideal weight and staying in shape should be a year-round lifestyle choice. But in the real


Healthy Body

world, this is not always an easy option. Jobs, stress, family, convenience and a hundred other things all conspire to lead you astray of your fitness goals. This seems to be especially true in the winter when cold weather, dreary days, seasonal depression and holiday feasts add ally with the other causes. Soon, the extra pounds are adding up, and suddenly, spring arrives.  What is one to do. Here are seven steps to get you swimsuit ready.

Get Started

Start as early as possible. The sooner after the holiday season you begin, the more time will be on your side rather than against you. Weigh yourself and determine how much damage has been done (and how far you have to go). As a general rule, weigh yourself no more than once a week while dieting, and don’t be discouraged when you don’t see instant results.

Drink Water

Drink Water

Drink Water

Everyone knows water is good for you, but most people underestimate its potential as a weight loss aid. Burning fat requires large amounts of water, and if the water isn’t available, metabolism slows down. Also, when the body senses dehydration, it begins to store water as a survival measure. Drink enough, and the body starts to pass it freely, reducing water bloating.

Diet Smartly

Without mentioning any specific plans, high protein diets are quite useful. Both fat and carbohydrates contain much more calories than protein in the same portion. Carbohydrates, in excess,  also hurt metabolism for most people. The best bet is lean meat and lots of green vegetables for fiber. Vegetarians can substitute beans, nuts, etc. for the meat.

Cut Out the Garbage

Many people don’t realize that their snacking is out of control. A few chips here, soda there and soon those sugar calories are wreaking havoc on your metabolism. Keep a few healthy snacks around. One need not eat broccoli and carrots, though they are quite tasty. There many palatable healthy alternatives. The problem is they aren’t as convenient or as easy to find as their ailing relatives. The trick is to make sure you always have them on hand. You never know when the munchies are going to set in.

Sleep Well and Relax

Both lack of sleep and stress cause weight gain to the bodies production of excess cortisol, the stress hormone.


By FlavioGaudecio

Stressed bodies are prepping for battle and begin to conserve energy in the form of stored fat. Keep your body rested and relaxed to avoid this natural stress response.


No one wants to hear this one, but apart from a healthy diet, it is the most critical step. Exercise doesn’t have to be torture. If you are doing nothing right now, 10 minutes of exercise would be a significant improvement. Anyone can find 10 minutes in their day to get up and move around. Start walking, do yoga, or just dance around like a maniac for a little while. Any of those are virtually painless and are much better than nothing.

Keep Your Goal in Sight

Weight loss isn’t a sprint. It’s a slugfest. You have to keep your goal foremost in your mind and live for minor victories. Follow the other six steps, and you will improve daily. Stay motivated and by the time swimsuit weather arrives you will have earned the right to flaunt it.


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• Accelerates metabolism
• Helps lose 95% sagging.
• Purifies localized fat.
• Tone up and lose 95% of flaccidity

Post was built with assistance from Camila
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