Saturday, May 5, 2012

Guidlines for a FLATTER TUMMY


The secret to a firmer, flatter tummy is to combine abdominal exercise with a sensible low-fat diet. For the best results, mix up your routine with exercises that target the various muscles that make up the abdominal region.

To tone and strengthen your upper abdominals:
  • The basic crunch is your best choice. 
  • Perform this exercise with your knees bent and back flat on the floor. 
  • Raise your chest and shoulders several inches from the ground, exhaling as you come up and inhaling as you release.

To work the oblique: (the muscles on the side of the stomach)
  • Perform the crunch at alternating angles, reaching with the shoulder (not the elbow) across the body to the opposite knee. 
  • Repeat on the other side.  

To work the lower abdominals: 
  • Bring the knees up towards the chest, forming a 90 degrees angle with the body. 
  • Using only the lower abdominals and not the legs or hip, bring the knees slightly towards the chest as you exhale. 
  • Return to the starting position. 
  • Remember this is a very small movement, so don’t try to bring the knees up to the face.
  • Start with 10 repetitions of each exercise and gradually increase your repetitions to 25 as your abdominals become more conditioned.

Unlike other muscles, the abdominals can be exercised every day. They don’t need a rest day in between workouts because they are not as prone to fatigue or injury, and there is no fear of them getting too big.
 
Crunches performed slowly and with control provide better results than fast repetitions or quick pulsing movements.  

Abdominals exercises do’s and dont’s
Do’s
  • Do use a slow controlled pace.
  • Do make every repetition count.
  • Do let your abdominals do the work.
  • Do lift your shoulder blades off the ground.
  • Do keep your back flat against the floor.
  • Do exhale as you come up; inhale as you release

Dont’s
  • Don’t arch your back.
  • Don’t hold your breath.
  • Don’t pull with your neck.
  • Don’t use a jerking motion.      

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