Tuesday, April 30, 2013
Sunday, April 21, 2013
You can work your abs standing up just as much as you can lying down. Standing ab exercises may actually be even more beneficial for you. They are a great way to start out if you are a beginner exerciser. Many people who are just starting out find getting down to the floor to perform crunches a bit difficult. If you begin by working your abs in the standing position, you can give your abdominal muscles a little time to warm up and get stronger before getting to the more advanced level. Now, this isn't to say that standing ab exercises are just for beginners. They are great for everyone.
Did you Know? Benefits of Doing Standing Ab Exercises
Working your abs while standing up has the following benefits.
1.) You're a lot less likely to strain your neck doing abdominal exercises standing up than you are laying down.
2.) Standing up ab exercises are more comfortable (not easier!) than what a lot of people tend to think of as traditional, on your back ab exercises. Stand up ab work is much easier on the low back than getting in and out of supine position on the floor.
3.) You can keep standing abs low impact to improve balance and stability or make the movement quick (still fluid and strong) for high intensity fat burn. Either way, when working your core while standing up you're on your feet burning calories. it is great cardio abs workout.
4.) If you're spine hurts doing ab strengthening exercises, even with a mat, eliminate spinal discomfort with standing ab exercises. So you have a bony spine! Working out shouldn't be torturous and everything is modifiable. The dreaded bicycle ab exercise, for example, can be rotated 90 degrees so that you're doing bicycles on your feet.
5.) Standing core exercises are better than floor exercises because you can do them anywhere!
Sunday, April 14, 2013
15 Minute KILLER BIKINI AB WORKOUT | How to get Ripped Abs for Summer
Intense Bikini Abs Workout, Exercises: Crunches, Straight legs Sit ups with Sandbag, V-sit ups, Plank, Side Plank, Thread the needle, Plank Knee to Elbow, Bicycle, Scissors, Hand to knees with Sandbag, Leg lifts, Oblique Crunches, leg lifts with sandbag, Crunches with sandbag.
Sunday, April 7, 2013
Friday, April 5, 2013
Saturday, March 23, 2013
Pull-up & Chin-up Technique
Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.
Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
Breathe at The Bottom. It's easier to breathe at the bottom. Take a big breath before pulling yourself up.
Chest Up. Don't let your shoulders go forward: it's unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you're pulling yourself up to.
Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.
Read more here: http://stronglifts.com/how-to-do-pull...
I got advice to try this workout and it really works! I feel much stronger now.
Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull- up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.
10 sets of 1 Pull-up
10 sets of 2 Pull-ups
10 sets of 3 Pull-ups ( I am here! )
10 sets of 4 Pull-ups
10 sets of 5 Pull-ups
Once you can do 10x5 Pull-ups, you'll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can't do 1 Pull-up, do Chin-ups using the same approach.
Friday, March 22, 2013
(15 minute yoga workout)
In Yoga, it is very important to do some Warm-up Poses before a session so you will be physically ready for the Yoga Poses that you want to practice. Moreover, Warm-up exercises will prepare your body for more difficult poses in the future.
1. Full Body Stretch (Sarva kaya Uttana)
- it is a fantastic stretching to do in bed when you wake up in the morning.
2. Knee Down twist - this stretch will warm up your back and hips (do before Pigeon pose)
3. Knee Hug (Apanasana)
(your head stays on the floor at all times)
4. Alternating Knee hug (Apanasana 2)
(10 - 12 repetitions)
Make sure your lowe back stays flat on the floor.
- great stretch after spending a long day at the office.
5. Trunk Rotations (Madhyadeha Vrttana)
- helps keep your spine flexible
- tones the waistline, strengthen abs, stretches your neck and shoulder muscles
6. Trunk Rotations with raised arms (Uditabahu Madhyadeha Vrttana)
- don't allow the sides of your legs to touch the floor.
(alternate 8-10 times)
7. Spinal rocking (Prstha Ashti)
- this warm-up strengthens abdominal muscles and stretches the back muscles.
- don't roll all the way on neck!