Body Building: Getting Started -10 Final
Getting Started -10 Final
The Saw tones your abs, arms and shoulders. Sit up straight with your legs
extended more than hip-width apart and your feet flexed. Raise your arms
sideward to shoulder level. Contract your abs, inhale and twist your waist as
you reach the outside of your right foot with your left hand. Keep your right
hand raised. Slowly return to starting posit ion and repeat on opposite side.
The Long Lever Crunch firms up abs and lower back. Place a chair on the
floor. Lie on your back and rest your heels on the edge of the chair. Bend
your knees at a 90-degree angle and extend your arms over you head, clasp
your hands and tuck your elbows in. Use your abs to slowly lift your torso off
the floor. Hold the position for 2 counts as you before going back to starting
The Lift and Rotate firms up abs and lower back. Lie back, bend your knees
and keep both feet on the floor. Extend your arms and ho ld a 5-pound
dumbbell wit h both hands. Use your abs to curl your upper torso off the floor
and rotate your right shoulder toward left hip. Hold the position for 2 counts
before returning to starting position. Alternate directions.
The most popular abs exercises are crunches. If you know how to do
crunches correctly, you’ll reap flat abs in time. Basic: lie on your back, bend
your knees and keep both feet flat on the floor. Put your hands behind your
head. Pull your tummy into your spine, contract your abs and slowly lift your
shoulders off the floor.
Reminders in doing crunches: never assist resistance by lifting your lower
body off the floor. This takes away the focus from your abs, making your
efforts futile. Put your neck in neutral position to avoid injuries. Do not tuck
your chin into your chest nor hold it far back. It is best to look at the ceiling as
you perform crunches. Exhale as you go back and inhale as you go down.
Want great-looking abs with nary any effort? Replace your TV or even office
chair wit h an exercise ball. By sitt ing on the exercise ball, you are working
your abs, back and truck without even realizing it. This tones and strengthens
your abs and improves balance, posture and coordination at the same time.
If you want to get flat abs, complement exercise with discipline to stay away
from belly-bloating junk food such as potato chips. Potato chips are laden
with sodium that causes water retention. The manufacturing process has
zapped almost all nutrients from the potatoes that you do not benefit anymore.
Other people’s abs, especially those you constantly see on magazine spreads,
serve as an inspiration to work out. However, realize that your abdominal
muscles’ threshold is determined also by genetic factors. There are people
who are predisposed to collect more fat in that area than the rest. Make your
goals realistic so you don’t get caught up in disappointment.
Do not get disappointed if you don’t see results as soon as you wish for them
to happen. Rate of progress differs from person to person. Don’t attempt to
trade slow and steady progressions to quick fad fixes. Well-sculpted abs is an
outcome of time, hard work and consistency.
Metabolism is a contributing factor in a person’s ability to lose or
weight gain. Metabolism is made up of complex hormones and enzymes that
change the food we take into fuel. It also has an effect in the efficiency of fuel
burning. As you age, your metabolism slows down. You can bring up your
metabolism through exercise.