Machine Crunches Strengthen and Work Abdomen

Getting a well chiselled abdomen totally depends on how you work them ? no one was born with a six pack abs. You will have to understand that just like any muscle, if you want to build definition, you will have to hit your muscles with various resistances and at various angles. Well, regular crunches will help you tone your abs, but if you really want the chiselled look, you will have to abdominal machine too. What You Need to Perform machine Crunches You will an abdominal crunch machine, time and dedication. How to Perform Machine Crunches Look for the abdominal crunch machine at the gym. This machine has a seat that is attached to a weight stack. You will also notice that a padded area is also attached to the weight stack, around the area where your chest should be when you sit down (on the seat). It is not uncommon to mistake this machine for the back extension ? this is because these two machines look very similar. The one and only difference between the abdominal crunch machine and the back extension machine is way the padded bar moves. The padded bar moves backward on the back extension machine and moves forward on the abdominal crunch machine. Start with a light weight so that you see what you can successfully handle for repetitions. Choose a weight that you can handle for at least 10 repetitions. You should also make sure that you adjust the height of the seat and the placement of the padding according to your height. Some abdominal crunch machines have charts that provide institution for appropriate settings for both the padding and the seating. When you sit in the machine, place both feet flat on the ground. You should place your chest on the padding and make sure you place your hands where you feel the most comfortable. You can place them on the pad or place them on the handles attached to the seat. Make sure that you keep your back and abdominal muscles tight all through the movement in order to avoid injury and to also get the best out of the exercise. As soon as you are seated in this position with your chest placed on the pad, you are ready to start this exercise ? this will be the starting position. You should push your chest forward on the pad and ensure that your abdominal muscles do a lot of the work. When you lean face first towards the ground, you should begin to feel a tightness in your abdominal muscles. Do not over do it! Just make sure you...

Read More
No Membership Required: 7 Great Workouts Without the Gym
Sep30

No Membership Required: 7 Great Workouts Without the Gym

Exercising doesn’t have to be expensive and being short on funds shouldn’t be an excuse for not getting enough daily exercise. With a little thought and determination it is possible to exercise almost for free every day! Walking – This is of course one of the cheapest and easiest exercises to do. All that you really require is a pair of walking shoes, which you probably have anyway. All that is left is to put on your shoes and walk for 20 to 30 minutes each day. Crunches – Crunches are a great way to strengthen your back and stomach muscles. Aim to perform one to two sets a day of about 10 to 20 crunches in each set. As you improve you can either increase the number of sets or increase the number of repetitions. Cycling – Most people have access to a bike and cycling is a wonderful exercise. It improves and strengthens your muscles and your cardiovascular system. Going on a bike ride is a great way to de-stress yourself after a hard day at work. It is also enjoyable by yourself or with a group of people. Dancing – What’s to stop you from putting on your favourite music and dancing? This is a great form of exercise that requires no new clothing or shoes. You can dance around the house with your kids or alone while doing your housework. Playing Ball – Get outside with your spouse, girlfriend, boyfriend or kids and play some type of ball game. This could be soccer, baseball, volleyball or just having a good old game of catch. This is a great way to have fun and brings back memories of your childhood. Swimming – If you are lucky enough to live near a lake or river you can enjoy going for a swim all summer long. This normally costs nothing unless you have to pay for parking at a beach area. Memberships at local swimming pools can be relatively inexpensive and a good way for a family to spend some quality time together. Hiking – Grab your hiking boots and head out to a local walking trail. This is a fantastic way to visit local scenic areas and get some fresh air into your lungs. It also makes for a wonderful day out with the family. Why not take a picnic lunch and really enjoy your outing. So there you have some inexpensive ideas on how to fit exercise into your lifestyle. You really have no excuses left anymore, it’s time to start exercising and living...

Read More
Turn Your Chores into a Workout
Sep30

Turn Your Chores into a Workout

Who said exercise couldn’t be fun? You can literally exercise any time, any place if you just use your imagination a little. Take for example regular household chores, did you know that a 150 pound woman can burn approximately 230 calories in thirty minutes just by performing housework? Who said housework was a chore? Not anymore! It is very true housework can really burn the calories especially if you put a little more effort into it. So instead of just vacuuming in a kind of lazy way, concentrate on your movements. Push the vacuum a little further away from you and pull it back with more gusto! Now you are burning a few extra calories. The same applies to cleaning the bath tub or washing the floors. Instead of thinking about how much you dislike the chore. Think instead about applying a bit more pressure to your movements. When you are cleaning and dusting take longer strides with your legs too. Take a long stride and then hold the position for a few seconds to help stretch your muscles. Then bend at the knees. When picking things up off the floor use your knees to bend down or you can bend straight legged. But just be careful not to over stretch and pull a muscle. Outside the house you have lots of additional ways to exercise. Gardening, weeding, cutting and raking the lawn are all wonderful workouts. If you don’t normally do these chores offer to do them once a week and take advantage of using a different set of muscles. The same goes if you have a dog, offer to be the one to take them on a walk. Or give your dog a surprise and take him for two walks a day instead of one, they will be excited and happy to go with you. Most kids these days have some type of gaming console so why not take advantage of this and get an exercise video game. If you are a little embarrassed about anyone seeing you, get up early in the morning and play the game. Before long your kids will want to exercise along with you. It really is easy to incorporate exercise into your daily chores. No matter what cleaning chore you are doing there is a way to bend, stretch and just put more effort into it. So go ahead and have fun while cleaning, your body will love you for...

Read More
Super Charge Your Workouts, Here’s How
Sep30

Super Charge Your Workouts, Here’s How

There is more to exercise than just getting up each morning and going for a daily walk or visiting the gym. Exercising correctly involves making changes in your entire lifestyle. Why? Because this is the best way to derive the most benefit from exercising. To start with you can choose to do a low impact exercise routine such as walking, swimming or even lifting light weights. Your aim is to exercise for at least 20 minutes and have your pulse rate increase by approximately 75 Sipping on water during this time is recommended to help keep you hydrated. Before you begin your actual workout you should eat a small meal that consists of carbohydrates and some protein. If you attempt to exercise while hungry your body will start to feel weak and you won?t have the energy to complete even twenty minutes. Try to eat about an hour before you are due to begin your workout. Stretching is really important as it allows your muscles and your core body temperature to increase. Have you ever noticed how dogs and cats stretch after getting up? They very rarely get up and run, unless of course someone is at the front door! After your workout if you feel hungry you should eat a piece of fruit. It has been shown that eating fruit after exercising allows your body to use the simple sugars in the fruit more effectively. During the day you should try to eat six small meals that consist of plenty of fresh vegetables and small amounts of protein. In addition to this you want to drink around 64 oz of water as this will help to remove toxins and other unwanted waste from your body. Sleep is another essential part of exercising and living healthy. Without enough sleep you won?t have the energy and drive to exercise regularly. It is recommended to get around 8 hours of solid sleep if possible. If you have trouble sleeping try purchasing a new pillow which conforms to your body. It is possible to get pillows that are specifically designed for those who sleep on their backs, stomach and/or side. Trying to reduce stress is important for everyone and less stress will allow you to concentrate on getting the most out of your workout. In addition try to limit your consumption of alcohol and avoid smoking. If you follow the above advice you will notice that you can really reap the most benefit from each and every workout...

Read More
Tips for Low Impact Exercisers
Sep30

Tips for Low Impact Exercisers

The following fitness tips can be applied to all low impact exercises. It is important to follow these tips as they will help reduce your chances of injuring your body especially if you have not exercised in a while. If you have not exercised in a long time check with your doctor before beginning a new program. While exercising if you feel dizzy or experience pain stop exercising immediately. Work out at a pace that is comfortable for you. Never exercise if you are sick and have a fever. Perform exercises which incorporate both stretching and have a cardiovascular component. Drink plenty of water, around 70of your body is water which you lose during sweat, so it is important to replace this each day. A protein bar or banana make a good pre-workout snack. Make sure you have all the correct equipment so you can work out effectively. Wear loose, comfortable clothing. Good shoes are crucial for exercising without getting sore feet. Choose running shoes which are cushioned and which support your arches. Performing a warm up will enhance your exercise. Stretching after exercising helps to reduce the severity of aches and pains the next day. Eat a high energy snack after you have completed your exercise. Don?t eat a large meal for at least an hour after your workout. Incorporate exercise into your life gradually. If you are new to exercise start off with 10 minutes segments a couple of times each day. Getting 8 hours of straight sleep will help improve your exercise performance. Eating sensibly goes hand in hand with leading a healthy lifestyle. No one is ever too old to work out, start slowly and seek medical advice if you have an ongoing medical condition. Try to choose a low impact exercise that helps to target any trouble areas. For example bending and stretching will help tone and tighten your legs and buttocks. Performing crunches will help tighten your abdominal muscles. Exercises like walking, swimming and cycling will provide you with a whole body workout and help to increase your stamina and energy levels. Just remember that eating a healthy diet is very important. You can make small changes like cutting back on the amount of soda you drink each day. Small steps really do make a huge difference when it comes to improving your...

Read More
Diet and Exercise Tips for a Flatter Belly
Sep30

Diet and Exercise Tips for a Flatter Belly

Do you want to know the natural way to lose belly fat? Do you dream of washboard abs or a flat stomach but don’t want to take pills, potions, or shakes? Do you long for an exercise program that doesn’t depend on complicated abdominal crunches that take an athlete to actually pull off? Well I have a solution for you. There is a natural way to lose belly fat. It’s called a proper diet and exercise. First of all, you want to have a balanced low calorie diet. One suggestion is to “eat around the outside of the supermarket.” That is, don’t go into the isles where all the processed food is. Instead, eat lots of fresh fruits and vegetables as well as a moderate amount of lean meat and low fat dairy products. Bulk up with natural foods like whole grains and legumes. Be aware that there are food choices that you can make to save calories. For instance, swapping 2 cups of air popped popcorn for 1 cup of potato chips saves you 95 calories. And, instead of eating the prepackaged fruit on the bottom strawberry yogurt, eat 1 cup of sliced strawberries with 1 cup of fat free vanilla yogurt and save 105 calories. Then, start to ramp up a cardio routine. You should be doing heart healthy exercises at least 5 times a week. One study showed that dieters who also walked for 50 minutes 3 times a week lost nearly twice as much belly fat as those who only reduced their calories. You should aim for 45 minutes of strenuous exercise as a natural way to lose belly fat. This exercise can include moderate to fast walking, jogging, cycling, or using any cardio machine at your gym. One popular routine that can burn up to 500 calories in a single session has you warming up for 3 minutes, picking up the intensity for 3 minutes, pushing yourself as hard as you can for two minutes, then slowing down for 3 minutes followed by pushing yourself for another 2 minutes. Repeat this for a total of 45 minutes before doing a 2 minute cool down period. You should be doing strength training on top of your cardio as well. Working your muscles is key to finding the natural way to lose belly fat. Buy a belly ball and work out with this large 22 inch stability ball. They cost about $30 in sporting goods stores, and if you are serious about finding a natural way to lose belly fat, you’ll get one. Lie on your back and hold the ball in the air between your...

Read More