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Part 2
ABDOMINALS - The Truth on How to Achieve a Toned Tummy and Slim Waistline
3 Cardio Program
To reduce your midsection,
and the rest of your body, of that extra body fat, you will need to increase
your cardiovascular exercise.
- Vary your cardio times for each session
- Vary the intensity
- Increase the amount of sessions you perform each week -
don't over do it though. Over training eg. cardio twice per day, 7 days
per week is classified as over training and will deplete your muscle. For
a faster metabolism 3 times per week is suitable. For a slow metbolism 5-6
times per week will give a good kick-start to losing body fat. You can
then decrease this as your metabolism increases.
- Swap from treadmill to bike to treadmill etc so your
body, and you, don't get bored with your training program. If you have
access to several different cardio machines you can alternate between
them.
- Use cardio machines that include you using your upper
and lower body.
- Perform your cardio before breakfast to encourage your
body to burn away at your stored body fats.
- Perform your cardio on an empty stomach. Inbetween
meals or first thing in the morning.
- Don't perform cardio for any longer than 45 mins each
session maximum!
ABS Exercises
Floor Crunches - (you can also use your ab roller/
frame for this exercise)
Lie flat on your back on the floor, legs bent, feet flat, pushing your lower
back into the floor. Clasp your hands behind your neck, keeping your elbows
back, in line with your head. Crunch up slightly, raising your head and
shoulders, breathing out as you crunch. As you crunch up push your lower back
into the floor and squeeze your tummy as tight as possible. Lower your head and
shoulders back down to the floor and repeat. You should feel a burning
sensation in your upper tummy area and midsection.
Lower Ab Crunches - Lie flat on your back on the floor, legs raised,
knees bent and lower legs folded. Push your lower back into the floor. Place
your hands by your sides, palms facing the floor. Raise your backside and hips
slightly, breathing out at the same time. As you crunch up push your lower back
into the floor and squeeze the lower section of your tummy (pelvis region) as
tight as possible. Lower your hips and backside back down to the floor and
repeat. You should feel a burning sensation in your lower tummy area and upper
pelvis.
Side Crunches (you can also use your ab roller
for this exercise)
Lie flat on your back on the floor, have your knees bent and legs pointed to
one side. Your lower body should be pointing to the side but your upper body
should remain straight and flat on the floor. Have your hands by the sides of
your head and your elbows back. Crunch up slightly pushing your lower back into
the floor, raising your head and shoulders, squeezing the side of your waist.
Lower your head and shoulders back down to the floor. Repeat the exercise until
you have finished your reps. Then change to the other side.
Setting Yourself Some
Goals
Achieving a toned, slimmer
midsection is possible if you are prepared to make the above changes to your
lifestyle. You will be surprised at the results you receive if you dedicate
yourself for a solid 12 - 16 weeks. The hardest part is getting started, but
once you are on your way you won't regret it. Set yourself monthly realistic
goals that are possible to acheive. Use goal clothing or a tape measure to
monitor your changing waistline. Re-measure every 4-6 weeks. Don't forget about
the good ol' fat callipers too.
Happy training folks,
Yours in fun, health and
fitness
Mandy Gibbons
Personal Fitness Trainer
Virtual Fitness Trainer
For more info on Personally Designed Programs click here http://www.virtualfitnesstrainer.com
Persons who are of good
health, suspect of their health or are aware of any conditions, physical
deficiencies or diseases should always consult a physician before undertaking
any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au
and www.virtualfitnesstrainer.com disclaims any liability or loss in connection
with the above program or advice given in this article.
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MSBJ Holdings LLC's editorial objective is to provide our readers with a forum for personal suggestions, investment ideas, and health & fitness recommendations. Our articles should not be construed as specific advice for the reader, nor does any article imply an endorsement by MSBJ Holdings LLC. Your best course of action must be based on your individual situation.
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