Body Building: Getting Started -9
People are misguided into believing that they can sculpt their tummy by doing
a thousand crunches a day.
Crunches help a lot but it isn’t the only workout you need,
especially if you have thick belly fat. For the abdominal muscles to
develop, they have to weave their way out of those layers of fat. Fat is best
burned through cardio exercises.
For maximum benefit, crunches must be executed in a slow and steady
manner. You should be able to feel the contraction of your abdominal
muscles. Do not think that the faster you go, the more immediate your results
will be. Rushing through your sets will only leave you exhausted, with no
gain to speak of.
*- If you want to achieve flat abs, you have to burn more fats than you put in
your body. This way, your body is forced to burn fat deeply stored in those
hideous places such as the stomach, hips and buttocks. Create a calorie deficit
by working out double time than you eat for a better-looking belly.
*- Total abdominal sculpture can be achieved only through working out your
midsection at all angles. Few sets and repetitions of varying angle exercises
have more benefit over a hundred crunches that allow for only a limited
number of positions. Stick to a frequency that you’re comfortable in as
comfort is a factor in people’s ability to stay loyal to their routine.
*- You may do abs exercises without getting out of your bed but it is best that
you get an exercise mat for mental conditioning. Abs exercises do not require
any sophisticated equipment so you may do them at the comforts of your
home. However, make sure that you have enough motivation to sustain your
efforts throughout the session.
*- The Footwork tones your abs and inner thighs. Lie on your back, bend your
knees shoulder-width apart and pull them to your chest. Your heels must be
pressed together, your toes pointed and slight ly apart. With your hands behind
you head, bring your belly button toward your spine. Lift your head and press
your legs away from your body, keeping a 45-degree angle. Inhale as you do
the motion and exhale as you go back to the starting position.
*- The Breathing Exercise tones your abs, arms and buttocks. Lie on your back,
with your feet flat, hip-width apart and your knees bent. Inhale as you lift
your hips off the ground. Count to five as you hold the position, your butt
squeezed, your abs tight and the backs of your arms pressed to the floor.
Exhale as you slowly return to the starting position.
*- The Single Straight-leg Stretch tones your abs, thighs, hips and butt. Lie on
your back, draw your knees into your chest and lift your head off the floor.
Inhale as you extend your left leg up and grab the calf wit h two hands. At the
same time, straighten and lower your right leg as far as you can without
touching the floor. Hold the position for two counts, exhale and quickly
*- The Roll directly works out your abs. Sit on the floor, bend you knees and
pull them close to your chest. Grab your shins and lift your feet off the ground
a few inches. Balance on your lower back with you chin tucked to your chest.
Inhale as you lean backward and roll back to your shoulder blades. Exhale as
you quickly return to starting position.
*- The Long Stretch tones your lower abs, inner thighs, hamstrings, calves,
shoulders and arms. Get on all fours, mimicking the push-up position. Inhale
as you rock forward onto your tiptoes and exhale as you push the weight back
while pressing your heels toward the floor. Contract your buttocks, abs and
thinner thighs throughout the set.