Sustainable Indirect Ab Exercise to Reduce Tummy Fats

There been classes of abdominal exercise to reduce tummy fats, among of the most common are the usual sit-ups, leg lifts, and crunches. But actually there are also other abdominal exercises that provide high boosting

 intensity workouts which will really induce acceleration of fat burning especially tummy fats that can be sustain continuously anytime. If you are already bored into your usual abdominal exercise; and if you are searching for a sustainable abdominal exercise that will reduce your tummy fats, this article will be of great help to you!

There have been numerous program of abdominal exercises in which in these programs usually comprises of common types such as sit-ups, crunches, leg lifts, and pull-ups. But in regard to this there are also better options of abdominal exercises that provide high intensity and high metabolism boosting workouts that generally work with entire body especially the abdominal region thereby reducing tummy fats. Among of these abdominal exercises that doesn’t include any direct exercise in a tri-set format are: a.) renegade dumbbell rows, b.) front squats with barbell, and c.) mountain climbers on floor.

In details, here are the multistep procedures of this indirect exercise:

The first is renegade dumbbell rows; this exercise is done in a push-up position were two hands holding each a dumbbell. In this type, bring down the dumbbell down to the ground slowly, and alternate the rowing arm while also stabilizing the opposite arm; this stabilizing effect during each repetition creates incredible workout for the entire midsection area of your abdomen, and believe me you’ll feel the pressure on your muscles as you do it!

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80 POUNDS: 30 workouts in 30 days

With my motivation slacking, I’ve decided to challenge myself
and give my workout schedule a shot of adrenaline.

I’m challenging myself to workout 30 times in 30 days. It’s a bit
daunting to know that I won’t be able to take a day off but I’m
excited to begin the challenge.

I will do cardio, which will consist mainly of running or the
elliptical, every day for 30 days. Each cardio session will be at
least 40 minutes in length but I can choose to extend that to
however long I want. The difficult part for me will be finding the
motivation to doing the same activity for 40 minutes without
getting bored.

Recently, the earbuds I use for my iPod broke, so that forces me to
either watch TV with no sound or listen to the people huffing and
puffing next to me in the gym. Both options are dreadful.

Aside from the cardio, I’ll also be lifting weights at least four
times a week. As I’ve said before, I only do upper body workouts
since the cardio keep my legs strong and lean-ish. The body groups
I’ll be working during my weight training workouts are arms, chest,
back and abs.

I’m sticking to the workouts that have been successful recently.
I’ll be doing about seven exercises with three sets of 12
repetitions. Ab exercises will consist of three sets of 20

Aside from my sluggish motivation as of late, the biggest factor
for me is scheduling. Since I’m commuting from Pennsylvania to
work, morning workouts aren’t a possibility. I’m sticking to
workouts at night. Fridays will be the most difficult time for
scheduling. I have to make sure I give myself enough time to get my
workouts in on Friday nights before my gym closes.

That’s the plan. It sounds simple enough but discouragement can
creep in any time so I have to stay on my toes. Tonight is my first
workout of the 30 day challenge. Wish me luck!

Copyright 2011 Carroll County Times. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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10 best exercises for a better body

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Bent-over row

Muscles: Upper back and biceps
How to do it: Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward. Tilt your pelvis slightly forward, engage the abdominals and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position.


Muscles: Glutes, quads, hamstrings and calves
How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor as if sitting in a chair, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything’s pointing in the same direction. Do not go lower than 90 degrees.


Muscles: Glutes, quads, hamstrings and calves
How do to it: Take a big step forward, keeping your spine in a neutral position. Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, slowly push back up to starting position. Never lock your knees at the top and don’t let your knee bend past your toes. Variations include front lunges, back lunges and side lunges.

The Plank

Muscles: Abs, back, arms and legs
How to do it: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

Leg raisers

Muscles: Abs, legs
How to do it: You can do these either lying on the floor or do a hanging leg raise. On the floor, keep your lower back in contact with the floor and place hands to sides or under lower back for support. Lift legs upward as far as possible. Lower down to starting position slowly and with control. Make sure back stays flat on floor and abs remain engaged. The exercise is easier if legs are bent, harder if legs are straight. For hanging leg raise, grab an overhead bar and lift legs up. These are considerably more challenging than lying leg raises.


Muscles: Abs, including six-pack ab muscle (rectus abdominis) and the waist (obliques)
How to do it: Lie flat on the floor with your lower back pressed to the ground. Lace your fingers behind your head. Bring the knees in towards the chest to about a 45-degree angle and lift the shoulder blades off the floor without pulling on the neck. Slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout. This was found to be the best ab exercise according to a study by the American Council on Exercise.

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Battle of the bulge: If you’re an apple, it takes more than working your core to get healthy and trim – Post

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They say an apple a day keeps the doctor away — unless you’re the apple.

What makes that the case? YMCA of the Fox Cities healthy living and weight-loss coordinator Stacy Summers explains.

“An apple body type carries their weight on the upper half of the body, while the pear shape carries their weight on the lower half of their body.”

Apples might think finding jeans that fit well is their toughest battle, but they face more significant challenges than that. A larger waistline can mean a greater risk of serious health problems. Read on to learn more.

Why am I an apple?

If you tend to store fat around your midsection, you can thank your mom and dad for that. It comes down to genetics, Summers said.

However, that doesn’t mean your shape is completely out of your control. When your calorie intake and expenditure is balanced, your body won’t accumulate fat, no matter where your DNA tells it to go.

Stress, exercise and nutrition all play a part in that formula, said David Brown, president and owner of Underground Functional Fitness.

If your genetics have unleashed what he called “the Santa Claus effect,” you’re likely falling down on three fronts: “the mind, the muscle and the food.”

So my waist isn’t all that trim. What’s the big deal?

As it turns out, fat carried on the top half of your body is fundamentally different from fat carried on the bottom half of your body.

“In general, those who have an apple-shaped body have more fat around their organs. That in and of itself is a health risk,” said Shana Hussin, a ThedaCare registered dietitian and health coach.

This visceral fat surrounds the heart, lungs and liver like the Styrofoam in an electronics box. That puts pressure on your vital organs, Brown said.

Worse, though, is that visceral fat can become interstitial fat that invades the organs like the marbling in meat. This tends to increase cholesterol, blood pressure and triglycerides, which puts you at increased risk for heart disease.

And that’s not all. Abdominal fat “messes with your insulin levels. That’s when diabetes starts to set in,” Brown said.

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Exercise to fight many detrimental effects of aging

By Sally Anderson, Special to the Times

In Print: Wednesday, February 23, 2011

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Use it or lose it? “Physical inactivity is one of the strongest predictors of unsuccessful aging for older adults and is perhaps the root cause of many unnecessary and premature admissions for long-term care,” according to a study published Jan. 25 in the Archives of Internal Medicine. Marco Pahor of the University of Florida and Dr. Jeff Williamson of Winston Salem, N.C., both geriatricians, shared the findings.

Fortunately, many of the detrimental effects of aging can be prevented. How physically independent you are will depend on how well you can function physically. And the good news: Regardless of your age, exercise can improve your quality of life.

Before you begin, it is important to get checked out by your doctor. If you have special issues such as arthritis, osteoporosis or heart disease, you and your physician need to assess what type of exercise is best for you. You will be selecting activities based on your personal level to build endurance, strength, flexibility and balance, the four most important types of exercise for seniors, according to the National Institute on Aging. And on this journey, you will be increasing energy levels, reducing risk of falling and improving your cognition and memory.

A recent study by researchers at Ohio State University found seniors who exercise just three days a week healed 30 percent more quickly than seniors who did not exercise. Here are four good reasons to get a move on.

Increase in endurance

Aerobic exercises will help to build up your endurance by strengthening the lungs and the entire cardiovascular system. When you have not been exercising, even small doses of 10 minutes of cardio exercise can make a singificant impact. Walking, dancing, bicycling, swimming and water aerobics are all good endurance exercises for seniors — anything that keeps you moving and increases heart rate. If problems with mobility are a concern, chair exercises are always available; you can lift weights, stretch and do chair aerobics.

Prevent muscle and bone loss

The No. 1 reason why older adults need assisted living is lack of leg strength. “They can’t get out of a chair, walk up stairs or function on their own.” says Colin Miner, CEO of the International Council on Aging. Even small changes in muscle strength can improve your ability to climb stairs or stand up from a chair, especially in people who have already lost a lot of muscle. Stronger muscles, which ultimately mean stronger bones, will reduce the risk of osteoporosis and fractures. If you are on the frail side, it would be better to begin a progressive strength-training program for all major muscles at least two to three times a week before beginning moderate-intensity aerobics.

Restore flexibility

For seniors to remain active and independent, they need to maintain range of motion. As we age without activity, muscles will lose their elasticity, causing decreased range of motion in the shoulders, spine and hips. Static stretching, which is stretch and hold for 10 to 30 seconds, is a safe way to increase range of motion. For seniors, stretches should be performed two to three days per week, repeating each stretch there to five times and holding for 20 to 30 seconds. Always warm up a little before you stretch. Cold stretching is not recommended. And do not hold your breath or bounce while you are stretching.

Improve balance

As an inactive body ages, lower limbs begin to weaken. A study published in Geriatrics and Gerontology International tells us because of this weakening, something as simple as ankle exercises can be effective in helping to maintain balance and prevent falls. When performing balance exercises, hold onto a support if needed and contract abdominals — the deep ab muscles help you maintain balance. Another tip is to concentrate and focus on a spot on the floor about 10 to 12 feet in front of you.

If you are 50 or older and have not been exercising, check with your physician before beginning any exercise program. Trainer Sally Anderson is happy to hear from readers but cannot respond to individual queries. She can be reached at

This month’s workout focuses on balance exercises that can be incorporated into your everyday routine. Monica Dalton, 62, shows you the moves.

Walking the tightrope

Extend arms to sides for balance. Focus, looking straight ahead, while walking heel to toe; walk alongside a countertop if support is needed.

Standing side leg lifts

This is a balance exercise that strengthens legs, hip flexors and muscles supporting the knee. Standing straight, slowly lift one leg out to the side, toes facing forward. Hold for a second, then lower leg, repeating 10 to 15 times for each leg, working toward two sets of 10 to 15 repetitions. You may want to begin with eight reps.

Standing back leg raises

This exercise strengthens balance, buttocks, lower back and hips. Keeping back straight, slowly lift one leg to the back, hold for about a second and then lower. Keep the standing leg slightly bent at all times to protect the back, and do not raise the working leg higher than you are comfortable with. Repeat 10 to 15 times with each leg, working toward two sets. You may choose to do eight reps in the beginning.

The Karate Kid

This is a yoga posture that improves balance and strengthens legs, arms and shoulders. As you inhale, raise arms out to the sides in line with shoulders, parallel to floor. As you exhale, bend one knee, lifting knee toward chest, keeping other leg straight. Hold for four to five breaths, then repeat with other knee lift.

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