Kym Perfetto Ab Workout Video

The specific exercises in this ab workout video include:

-Side Bends
-Side Plank with Twist
-Crunch with Hip Raise
-Plank Push Ups
-Slow Motion Bicycle Crunch
-Leg Raises

Do at least 20 reps for most of these moves. Do what you can and of course, consult a professional before beginning a new exercise.

Kym Perfetto’s Ab Workout from Kym Perfetto on Vimeo.

Stretch for MORE muscle… New Video from Vince Del Monte

Stretch for MORE muscle? New Video from Vince Del Monte

I couldn’t believe how much muscle building expert
recommended good ol fashioned stretching to promote
more muscle growth…

Lazy Man’s Guide To Stretching For More Muscle
http://bit.ly/fpPSZ6 <= full routine

In this episode of Vinny’s Live Large TV show he
also shares 4 recovery tactics to prevent over-training
and ensure you experience unstoppable muscle gains.

Plus, much, much more… Don’t miss this one!

http://bit.ly/fpPSZ6

How to Get Great Abs Without Hurting Yourself

By Tina Tuszynski

 

What’s the No. 1 accessory you need for the upcoming summer season?  How about a toned tummy?  Even if you’re not planning on donning a swimsuit, clothing just hangs so much better when you don’t have that ab flab.

I wish we could buy great abs at Macy’s along with our swimsuits; unfortunately, they take a lot of hard work and a sound diet, especially the older we get.  Luckily, a toned abdominal area is not impossible, as evidenced by the photo of my client, Anna.  Would you believe this woman is in her 50s?  Her secret: ballroom dancing several times a week, strength training and a good diet with reasonable portion sizes.

Just doing crunches won’t get you those abs, though.  You could do 500 abdominal exercises a day and actually develop great muscles, but they’ll never show through the excess layer of fat that may be hanging around your midsection.  Subcutaneous fat lies just below the skin and above your muscles and connective tissue.  I like to compare it to the Michelin Man. He may have the greatest abdominal muscles in the world, but we’ll never see them because of his thick rubber suit.  Think of any excess fat as that rubber suit.

What does work?  Here’s the recipe

  • A consistent combination of cardiovascular exercise (the more intense, the better)
  • Strength training two to four times weekly to build muscle, which speeds up your metabolism
  • A proper diet made up of lean protein; complex carbohydrates, such as oatmeal, quinoa, whole wheat pasta and vegetables; and healthy fats.
  • Sugar, unfortunately, does not build great abs.  That is why bodybuilders, when preparing for an upcoming competition, will eliminate all sweets and processed carbohydrates from their diet four weeks prior to make their abs look cut.
  • Monounsaturated fats have been linked to less abdominal fat.  Yay! Another reason to enjoy olive oil!

Now, for most people, eliminating all sugar from your diet may be too restrictive. Who wants to give up wine or dark chocolate completely?  Quite honestly, even bodybuilders and athletes cycle in the off season; although their abs may still look good in the off season, they aren’t optimal.  But if you are going to a wedding or on vacation, it may be an easy strategy to practice for a month prior to the event.

An Effective Ab Strengthening Routine

Abdominal exercises will help you to tone and sculpt those ab muscles.  Several effective abdominal exercises, which are shown in the two videos attached to this article, include:

  • a spinal flexion movement, such as the iconic crunch
  • a twisting and/or lateral bending movement, such as the bicycle
  • a core stabilization movement, such as the plank, which helps to protect your lower back and serves as the foundation for all movement

In the attached videos, we demonstrate several exercises, detailing proper and improper form.  Shown are the crunch, the bicycle and the plank, with an advanced form of the first two exercises, done on the BOSU Ball.

Many clients complain of pain while they are doing ab exercises.  While there are certain medical conditions that would contraindicate ab flexion, such as osteoporosis, often pain is a result of performing the ab exercise with your neck rather than your stomach muscles.

Remember that your head, during a crunch, is relaxed and lying cradled in your hands.  The movement is performed by lifting the chest toward the sky while keeping your gaze upward.

Practice these basic exercises regularly along with your diet and cardio/strength training, and you’ll be able to kick those Spanx to the curb this summer!

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Lower Ab Exercise – Killer Home Routine – Start Now For Results

 Lower Ab Exercise   Killer Home Routine   Start Now For Results

You can achieve a nice six pack abs if you complete a good lower ab exercise program in your ab routine. The secret to achieving a nice six pack is to take action and be consistent in working out, especially in doing lower ab exercise. There are tons of routines out there and many videos with tons of information. But it is all up to you. I guarantee you if you start working out your abs consistently, adding lower ab exercise to your routine, in 3 to 6 months you will see a drastic change in your abdominal section.

If you are in the gym, my favorite lower ab exercise is the roman chair due to many years of success in that ab exercise. You can create that nice V muscle and a nice cut lower abs. But at home you can also get a nice six pack doing some home lower ab exercises. Here is a short quick video that I created to show some home exercises that you can do. Sorry for the quality, not a pro in video creating (at least not yet) but just to show you that it can be done if you want to do a quick lower ab exercise if you don’t have time to go to the gym.

As long as you do this routine at least 3 times a week for a couple of months, you will see results. Do not quit after 2 or 3 weeks like most people. The key is to keep doing it and you will see results. In order to walk 1000 miles, you need to take one step at a time and you will reach your destiny. It’s the same thing with anything in life.

I want you to achieve that nice six pack that you want, so start taking action today. Write down on a piece of paper or place some sticky notes with your goals on the mirror or fridge. You need to always look at your goals to program your subconscious mind to keep moving you forward in taking action. You can achieve anything you want in life, if you take action.

Thank you for visiting my website and please make sure you leave me a comment, tweet, or like it on facebook. Thank you for your support!! God bless!

Start doing your lower ab exercise today!

David

Article source: http://www.zimbio.com/Best+AB+Workout/articles/D4yPaaV39AV/Lower+Ab+Exercise+Killer+Home+Routine+Start

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8 Wonder ways for a flat tummy

Blame it on SRK’s six-pack-magic, Aamir’s eight-pack-charisma or Priyanka’s hot bikini bod, but flaunting the flattest tummy and a set of well toned abs is the latest dream for many youngsters.

But, they usually tend to forget that it takes more than just basic crunches and crash dieting to carve a drool worthy, flat stomach. Explains fitness trainer, Deanne Pandey, “Ab exercises + cardio exercises + right diet – this is the most effective formula to achieve well-toned abdominal muscles. Missing upon any one of these will take away the real impact of an abs-workout.”

“An ideal diet and workout for every individual depends upon his/her weight loss requirement, body type and body shape,” suggests Pandey. For instance, a pear shaped person may indulge in a less strenuous workout and minimal diet modifications to get the desired tummy in comparison to an apple shaped body, who is usually heavy in the tummy area.

Here are a set of workout and physical activities, which when combined with an ideal eating plan and cardio workouts can assure you of the killer abs that you always dreamt of…

1. Naukasana- A common yoga posture that works wonders on your abs.
Method: Lie flat on the ground, with your back on the floor. Raise your upper body and legs to an angle of 30 degrees and hold the posture for 30-40 seconds, then relax. Repeat this asana for 10 times to begin with, graduating to 30 times. Breathe normally all through the work out.
“Holding onto the posture tightens and contracts your upper and lower abs while repeating the movement tones them up,” tells yoga expert Usha Chegappa of Bharat Thankur’s Artistic Yoga.

2. Ushtrasana : It is the counter pose to naukasana .
Method: Stand on your knees, with heels facing upwards. Arch your back, placing your hands on your knees one by one. Hold your head behind pushing your belly outwards. Hold this posture for 30 seconds and repeat 30 times.
“During naukasana , the ab muscles contract building up tension in the area, while ushtrasana releases the tension by giving your tummy a good stretch. It is important to practice ushtrasana after naukasana to save one’s back from injury,” explains Usha.

3. Basic crunch : The good old crunch still remains the best exercise to bag the perfect abs.
Method: Lie on the floor with your legs off the floor in a right angle. Keep your shoulders just above the floor. Breathe in and bring your knees in towards your chest, while lifting your upper body to an angle of 30 degrees and breathe out while you relax. Repeat this exercise 15-20 times to begin with.
“Don’t arch your back. The crunches will help you contract your abdomninal muscles giving them an effective workout,” suggests Deanne.

4. Bridging: Stretch till you feel the burn!
Method: Lie flat on the floor with your hands resting by your sides, feet flat on the floor, shoulder width apart and knees bent. Now, contract your abdominals, lower back and gluts and slowly lift your midsection to form a bridge from your knees, through your hips to your shoulders. Hold this position for a few seconds, and then slowly lower. Fitness expert Kiran Swahney suggests, “Avoid this exercise in case you are suffering from lower back problems.”

Article source: http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/8-Wonder-ways-for-a-flat-tummy/articleshow/4200924.cms

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