Tag: Exercise System

Pilates Abdominal Device

Pilates exercises focus a lot on developing core strength, balance, flexibility, and posture. Exercises that build the abdominal muscles and back help strengthen your core. While many Pilates exercises are done on the mat, there are some exercises that make use of Pilates devices to intensify the workout. Some of the most popular Pilates abdominal devices are the Swiss ball, Pilates Ring, and the Reformer.

Using a Pilates Ring for Abdominal Exercises

A Pilates Ring is an inexpensive device that can enhance your abdominal workout. Pilates rings are lightweight and flexible. They come in different sizes and provide varying degrees of resistance.

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This Pilates device can be used in some abdominal exercises. To tone your stomach muscles and buttocks, lie on the floor flat on your back. Bend your knees and keep your feet hip-width apart on the floor. Place the Pilates ring between the knees. Position your arms on the floor slightly away from your sides with the palm facing down. Squeeze the Pilates ring between your thighs. Exhale as you squeeze and inhale as you release. Repeat 10 times. This exercise engages your abs and buttocks.

Pilates Abdominal Exercises with a Swiss Ball

A Swiss ball is another inexpensive device that can be used with a Pilates abdominal exercise. It increases the challenge of your Pilates workout.

To perform the Swiss Ball Saw with Hamstring Stretch, start by sitting up straight on a Swiss ball. Both feet should be flat on the fall, knees bent and in line with the ankles.

Hold your arms straight to your sides at shoulder level, palms facing forward. Rotate your upper body to the right. Straighten your right leg and reach your left arm towards your right foot. Bend forward from the waist. Sit back slowly, one vertebra at a time. Return to the starting position and repeat on the other side. This exercise targets the muscles on the abdomen, obliques and lower back. It also stretches your hamstrings.

The Swiss Ball Pyramid is another Pilates abdominal exercise that uses a simple device to provide a challenging workout. In this exercise, your body moves from a plank to a pyramid position. The ball challenges your balance and core strength because your lower body is being supported by this movable surface.

To begin, lie face down on the ball. Walk your hands forward until the ball is under your shins. At this point, your body should be straight from head to toe. Keep your arms perpendicular to the floor. Raise your hips toward the ceiling. The ball will roll slightly forward. Your body will now form a pyramid, with your hips as the top of the pyramid. Lower your hips back to the plank position to complete the routine.

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Weight Loss Exercise

Effective Workout Routines for 6-Pack Abs

Post author By admin
Post date July 17, 2011
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In order to get 6 pack abs you need to have a good workout routine that will fully develop your abdominal muscles. You must also motivate yourself to follow through with your 6 pack ab workout routine. Keep in mind, however, that no one will notice your ripped abs if they lie beneath a layer of fat. Men must lower their body fat to less than 10% and women to less than 14% if they want to show off their hard-earned six-pack abs.

Getting toned abs depends a lot on choosing the right workouts. The best 6 pack ab workout routines include crunches, sit ups and leg raises.

Don’t forget that you need to burn off fat to reveal your powerful abs. The most effective way to burn calories fast is to speed up your metabolism. Cardio exercises should be part of an effective 6 pack ab workout routine. You will also have to eat a balanced diet consisting of fruits, vegetables, lean meats and low-fat dairy products.

Ab Workout Routine

If you want to develop 6 pack abs you must start with a good ab workout routine. You can find free ab workout routines on the internet. An effective workout routine for 6 pack abs targets all the major muscle groups on the trunk, namely the Rectus abdominis, Transverse abdominis, Pectoralis major, External oblique, and Internal oblique.

Some ab exercises require the use of an exercise ball or an ab bench. Other exercises can be done on the floor.

Your 6 pack ab workout routine can include the following exercises: Hanging Leg or Knee Raise, Weighted Crunch on Exercise Ball or Ab Bench, Oblique Crunch, and Back Extensions. The workout can be done once or twice a week. Always allow adequate rest between sessions. Don’t forget that your body repairs and builds muscle tissues while it is resting.

Cardio Workout

Cardio workout is essential in a 6 pack ab workout routine. Cardio or aerobic workouts are designed to boost your metabolism and burn fat. One of the best cardio exercises is interval training. Interval training or workout routines burn fat more efficiently.

The cardio workout for a 6 pack ab workout routine starts with a short warm up period. This is followed by 20 to 40 minutes of intense aerobic workout to burn fat. Interval training consists of 1 to 3 minutes of high intensity aerobic exercise followed by 1 to 3 minute intervals of recovery. End your cardio workout with a 5-minute cool down period.

For your cardio workout, you can run, jog or bike. You can also do your cardio exercise on a treadmill, elliptical trainer, or stationary bike.

It takes hard work and dedication to get ripped abs. Get started on your 6 pack ab workout routine today

Weight Loss Exercise

How to Get a Flat Tummy: 6 Easy Tips

Post author By admin
Post date July 17, 2011
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Many people blame their genes or metabolism for the flab on their belly. No matter what they do, it seems that they can never get rid of belly fat. While it’s true that some people do find it difficult to get ripped abs, the task is not impossible. The first thing you should do is find out how to get a flat tummy.

Thanks to the internet, it’s now easy to learn how to get a flat tummy. You will find many programs on the internet that will show you how to reduce belly fat and get a flat tummy. When you look closely at these fat-busting programs, you’ll notice that the secret to a flat tummy is eating healthy food, cardiovascular exercise, and strength training.

Strength training exercises that target the abdominal and back muscles will firm up your stomach. Cardio workout and nutritious, fiber-rich foods will help melt away excess fat, revealing a trim physique. The following tips will help you get a flat tummy faster:

1. Eat nutritious foods that contain fewer calories. Load up on fruits and vegetables, and eat lean meats, chicken, and fish. Reduce the portion size of your food and stop eating when you are 80% full.

2. Avoid soda, candies, and fruit drinks. They only fill you up with empty calories. To get a flat tummy, reduce your intake of high-fat, high-sodium foods.

3. Perform cardiovascular exercise at least five days a week to get a flat tummy. You can walk, jog, run, bike, or swim. You can also do your cardio workout on a treadmill or stationary bike. Aim for at least 30 minutes of moderately intense physical activity. An hour or an hour-and-a-half of cardio workout is necessary for weight loss.

4. Engage in strength training exercises that target the abdominal muscles for at least 5 minutes to get a flat tummy.

5. Develop your rectus abdominis, the muscle along the front of your stomach, to help flatten your tummy. The bicycle maneuver, knee raises, and crunches using an exercise ball are some ab exercises that target this muscle.

6. To get a flat tummy, include exercises for the oblique muscles on the sides of your abdomen. There are many ab exercise for the obliques including oblique crunch, reverse twist, side jackknife, and cross crunch.

If you are new to exercise don’t try to overdo it. You can start with 30 minutes a day, broken down into three 10-minute sessions three times daily. Gradually add more minutes and work up to 60 minutes per session. Include strengthening exercises for your back to develop your core strength. By developing the muscles of the abdomen and lower back and eating nutritious food, you’ll get a flat tummy faster.