abdominal exercise lose weight
Program of diet and exercise to lose weight
Program diet and exercise to lose weight and get rid of the fat and keep it for good. Diet And exercise program to lose weight Ab Workout Exercise # 1 Reverse Abdominal Curl This exercise works your lower abdominal muscle, and when is done correctly can eliminate the use of other muscles to cheat the movement. STEP 1. Lie on a bench and back to hang at the bottom of the bench behind your head. Bend your legs at the knee, raise your feet the bench so that your knees are over your hips. STEP 2. Aspire Slowly your abdominal muscles toward your spine, then exhale slowly and push your spine into the bench – starting with the lower back and to movement traffic in the back until your hips roll on the bench. STEP 3. Imagine that the bench is made of flexible plastic and try to leave a mark your spine in it. STEP 4. When you have rolled the entire length of your spine, inhale and slowly return to starting position, pushing your spine in the bench as you drive down. Exercise 2 STEP 1 Kick bikes. Lie on your back and bend your knees to 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ear. STEP 2. Pump your legs back, like a bicycle. At the same time, turn the trunk from side to side by moving an armpit, but not the elbow up toward the opposite knee. Exercise # 3 Twist Crunch STEP 1. Lie on your back on the floor and raise your head up and shoulders slightly off the mat. Lace your fingers of both hands behind his head bowed for support while keeping your elbows out. Do not bend your head to the chest, keeping it perpendicular to your torso, but bend your knees to 90 degrees, and raise your feet 1-2 inches off the ground. STEP 2. Then rotate your torso to the left so your right elbow moves to the left knee, contract your stomach muscles. Make sure you lift your left shoulder to the ground. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between left and right twists. Exercise # 4 Oblique V-Up Step 1. Lie on your side with your body in a line straight and arms folded against your chest. STEP 2. Life legs on the ground, ensuring keep closely linked. You should feel your oblique contract, even if there is not too much movement involved. STEP 3. Pause, then slowly return to starting position. Repeat as many times as necessary, then change aside. Exercise # 5 Up Pulse STEP 1. Lie on your back with your hands under your tailbone and your legs straight up as shown. STEP 2. Pull your navel inward, and flex your glutes as you lift your hips a few inches of soil. Then lower on the hips. Exercise STEP # 6 Reverse Crunch 1. Lie on your back on the floor and raise your head and shoulders above the mat slightly. Lace your fingers of both hands behind the head tilted for support while keeping your elbows out. Do NOT bend your head to your chest, keep it perpendicular to your torso, but bend your knees to 90 degrees, and raise your feet 1-2 inches off the ground. STEP 2. Then lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly over your upper abdomen, pause, the contract of abs, then lower your feet down slowly in the opposite direction. Do not let them touch the ground and ensure that you continue to maintain the tension in your abdominal muscles. Exercise # 7 STEP aside Crunch 1. Keep your legs straight and extend your right arm along the ground (for balance) while lying on the right side. Cup your left hand behind your head while keeping your head a few inches above the ground with your elbow pointing toward the ceiling as shown. Remember Always keep your head (do not bend it toward your feet) during the movement phase. STEP 2. Contract the muscles on the left side of the torso while moving your torso toward your feet so that your upper body curls into a smooth arc. Simultaneously, lift your legs up, keeping your ankles locked together to form a "V" with your body. When your obliques are fully contracted, slowly begin to return to the starting position. Reverse your position then be repeated several working on the right side of the body. Exercise # 8 Superman This exercise helps to develop strength Basic and both the strength and spinal stability, as well as working the muscles that retract the scapula retractors and buttocks. STEP 1. Kneel on all fours with your knees under your hips and hip-distance between them and put your hands on the floor shoulder width as your shoulders. Put your column spine in neutral position. Activate your core by drawing your abdominal muscles back toward your spine. STEP 2. No lateral movement and keep your abdomen back, exhale and slowly lift one leg and the opposite arm until they are parallel to the floor – be careful to follow the tempo you set. STEP 3. Inhale and slowly return your arm and leg to starting position. STEP 4. Repeat for the number desired repetitions, then repeat the exercise using the other arm and leg. Exercise # 9 Cobra Prone This exercise helps develop the strength of spinal muscles and the muscles that retract the shoulder blades, and also improves spinal mobility – it is a useful exercise for anyone who is sitting at a desk for long periods. STEP 1. Sleeping face against the ground on the floor with your arms beside your hips and your palms up. Activate your muscles trunk by drawing your abs toward your spine and tightening your buttocks. STEP 2. Exhale and slowly lift your chest and your arms from the ground and back to your hips. Turn your thumbs toward the ceiling as you make the move. STEP 3. Pause at the top of the movement for two seconds, then return to the starting position. Exercise # 10 Crunch traditional STEP 1. Lie with your knees bent and feet flat on the ground. Fold your arms across your chest or hold your hands behind your ears (Do not lock your fingers behind your head). STEP 2. Use your abs to lift your head and torso while keeping your lower back pressed firmly against the ground. STEP 3. Pause with your shoulder blades a few inches off the ground, then slowly return to starting position using motion control.
About the Author
If these typical ab exercises don’t go well with your fancy come on over right now to Diet And Exercise Program To Lose Weight and look at how you can really train your abs with some new style workouts and diets.. Dale Dupree