Health Notes

Posts Tagged ‘belly fat’

If your abdominal workout is getting stale, grab a buddy to shake up your routine and increase results. Traditional crunches only target one area of the abdominal muscles and can become boring. Working out with a friend can help motivate you to work harder and add more variety to your abdominal exercises. Performing partner ab exercises can make your workouts more enjoyable while targeting every angle of your midsection.

Partner Sit-ups

Partner sit-ups work the abs, external obliques and lower back. Sit on the floor across from your partner with your knees bent and toes touching. Lie on your back and have your partner lie on his back. Reach forward with your arms extended. Mirror each other while squeezing your abs and lifting your upper body off of the ground. When you both reach the top of the movement, give each other a high-five. Return to the starting position. Repeat the movement for four sets of 25 repetitions.

Medicine Ball Sit-ups

Doing medicine ball sit-ups engages all of the muscles in the midsection. Sit on the floor across from your partner with your knees bent and feet touching. Have your partner hold a medicine ball with both hands. Lie on your back and have your partner lie on his back. Mirror each other and sit up simultaneously. Have your partner pass you the medicine ball and release back to the starting position. Repeat the movement and pass the ball back to your partner. Perform four sets of 25 repetitions.

Partner Leg Raises

Partner leg raises stimulate the lower abdominal muscles. Lie on your back with your legs raised straight toward the ceiling. Have your partner stand behind you and hold your partners ankles. Have your partner push your legs toward the ground. Squeeze your abs and don’t allow your feet to touch the floor. Lift your legs up to the starting position. Repeat for four sets of 25 repetitions.

Medicine Ball Pass

Medicine ball passes target the external obliques. Sit on the floor with your knees bent and feet flat on the floor. Have your partner sit back to back with you in the same position. Hold a medicine ball with both hands. Twist to the right and pass the medicine ball to your partner. Have your partner pass you the ball while you twist to the left. Continue alternating sides for four sets of 25 repetitions.

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One of the largest abdominal muscles is the rectus abdominis, connected from the breastbone area down to your pubic bone. Other abdominal muscles found in the upper body include the upper portions of both external and internal obliques, and the transversus abdominis found along the sides of the waist and frontal abdomen with connection points along the ribs. Try a number of exercises that work all areas of the upper abs for a lean, trim appearance.

Rollouts

Strengthen and tone the upper ab muscles by performing a kneeling rollout. Use a barbell weighted with small weight plates or an ab roller for this exercise. Kneel on the floor, body weight leaning forward onto the barbell. Slowly roll the barbell forward into a pushup position, your abs pulled in and your back and hips aligned. Your buttocks should be level with your shoulders at the fullest point of extension. Immediately roll yourself back to your starting position. Repeat this exercise between three to five times to start, maintaining straight back and pulled in abs throughout for torso support.

Crunch

The crunch is an abdominal exercise that focuses on the upper portion of the rectus abdominis. Lie on your back on the floor, knees bent. Place your hands against the side of your head. Suck in your lower abs and press your lower back into the floor. Exhale and lift your head and shoulders off the floor, hold at your peak contraction, and then lower your body to its starting position, inhaling deeply. Repeat this exercise 10 to 20 times. For additional challenge, hold a light weight plate behind your head as you lift.

Declining Position Bench Situp

The declining position bench situp can be done at your local gym, or on a home gym bench that allows you to raise or lower one end. Raise a decline bench or board about 12 to 18 inches off the floor, higher if your abs are already in good condition. Place your feet under the footpads or bars and cross your arms over your chest in the head-down position. Your knees should be slightly bent. Exhaling, pull in your lower abs and lift yourself into a sitting position, hold, then lower. This exercise works the upper portion of all the abdominal frontal muscles.

Upper Oblique Crunch

Situate yourself close to a wall or other solid object to brace your feet against as you lie on your right side on a Pilates or stability ball. Your hips and waist should be in contact with the ball. Place your left hand on your left hip and touch your right hand to your right shoulder. You can hold onto a light dumbbell or weighted ball for an additional challenge. Push yourself up away from the ball, maintaining contact with the ball with your right hip only, lifting the upper torso away from the ball until your spine is straight. Hold the contraction for several moments and then release and relax down into the side lying position. Repeat this exercise five more times, switch sides and repeat.

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No-crunch abdominal exercises do not involve flexing your spine and shortening your abdominal muscles. Since your abs’ primary function is to stabilize your spine and to produce and reduce force when your move, train them to keep your body in alignment while your limbs move in different directions. This method improves both your stability and strength without having to do any crunches.

Abdominal Function

Your abdominal muscles consisted of an outer unit and an inner unit that work together and with other muscles to function during exercise and daily activities. The inner unit is the closest to your joints and keeps your body in alignment and in balance when you move or in a static position, such as sitting or standing, according to the National Academy of Sports Medicine. The outer unit moves and produces force in various direction. Traditional abdominal exercises, such as situps and crunches, train your abs in one direction repetitively while you are on your back.

Medicine Ball Lift

The lift is a movement of your limbs from a low position to a high position without moving your body that strengthens your abs. Stand with your left foot in front of you, and keep both feet pointing forward. Hold a medicine ball with both hands by your right hip. Swing the ball up and across your body toward your left shoulder without moving your spine and lower body. Move the ball back down to your right hip. Switch leg positions and do the swing from lower left to upper right. Perform two sets of eight to 10 reps on each side of your body.

Kettlebell Swings

The kettlebell swing relies on your legs and hips to generate force to produce the power and momentum of the swing. Your abdominals are strengthened as they stabilize your spine during the exercise.

Stand with your legs about shoulder-width apart and place a kettlebell on the floor in front of you. Bend your legs slightly and your torso forward at your waist. Hold the kettlebell’s handle with both hands. Swing the kettlebell between your legs to initiate the force, and push your legs against the floor to bring your torso up. Swing the weight up at the same time until your arms are parallel to the ground. Swing the kettlebell down between your legs, and repeat the pattern as fast as you safely can for three sets of 20 swings.

Vertical Jump

Your abdominal muscles also function as shock absorbers to protect your spine from injury. You can feel them work when you land on the floor on your feet after you jump. Stand with your feet about shoulder-width apart. Swing your arms back, and bend your legs. Do not round your spine. Jump up as high as you can, and swing your arms up over your head at the same time. Land lightly on the balls of your feet with your feet shoulder-width apart. Perform three sets of eight to 10 jumps.

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Getting a ripped abdominal area is no easy task. It can take a tremendous amount of dedication and consistency. The attainment of this goal requires a restricted diet and a heavily challenging cardio routine that will help burn off the fatty layer that otherwise conceal your hard work. Not all ab exercises are equal in effectiveness, so focus on a well-rounded abdominal routine that works all areas.

Bicycle Kicks

The bicycle kick is a very effective abdominal crunch, because it works your whole abdominal section. Lying on your back, place your hands behind your head and keep your elbows out. Raise your knees, with your shins parallel to the floor. Elevate and twist your torso to the left, allowing your left elbow and right knee to nearly meet and stretching your left leg out. Perform again on the right side. Repeat.

Vertical Leg Crunch

The vertical leg crunch works your upper and lower central abs. Lie on your back, and raise your legs, keeping them as straight as possible, so that your feet point to the ceiling. In this position, elevate your upper torso to 45 degrees toward your legs, as if performing a standard crunch. Feel the tension in your upper and lower sections before returning to your starting position. Repeat.

Stability Ball Situps

The stability ball situp is an ideal crunch for ripping upper abs. Basically a standard crunch performed on top of a ball, it requires balance, which provides more work for your abdominal muscles. Rest across the top of the ball, face up. Keep your knees bent and feet flat. Lift your upper torso to 45 degrees toward your legs, as in a standard crunch, and feel the tension.

HIIT

A fat-burning exercise is imperative if you want to achieve ripped abs. HIIT, or high-intensity interval training, is a very effective fat-burning technique. It involves applying a timed interval strategy to your standard cardio workout. The intervals alternate between high and low intensity every couple of minutes to keep your body from entering a comfort zone, so it causes more calories to burn.

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P90X is a workout system done in your home led by fitness enthusiast Tony Horton. In 90 days, P90X claims to transform your body with an intense workout and a supplementary nutrition plan. As part of the workout, P90X includes an “Ab Ripper” component–11 exercises designed to strengthen your core.

Program

The Ab Ripper takes 16 minutes and is comprised of 11 exercises that will challenge you while toning your core muscles. At 25 reps per exercise, the P90X program targets all aspects of your core, including your transversus abdominus, rectus abdominus, hip flexors, as well as your external and internal obliques. All you need is yourself and a mat–no other equipment required.

Seated Core Exercises

The first exercise is called “In and Outs,” where you kick your legs straight out in front of you, then bring the knees back into the chest. For a more challenging option,straighten your arms overhead. The second ab exercise starts in the same position as the “In and Outs” and is called the “Bicycle.” Instead of kicking both legs out together while seated, pretend you’re riding a bicycle, heels flexed while you pedal forward for 25 reps and then backward for 25 reps. Again, hands can be on the floor for the basic exercise, or for a more challenging version, extend your arms overhead. For “Crunchy Frog”, the fourth core exercise, you take your arms off of the floor and curl them around your knees as they are brought into the chest. So like the “In and Outs”, extend your legs out, but wrap your arms around your knees as they come into the chest. The final exercise in the Ab Ripper consists of the “Mason Twist” where you pivot from a seated position with knees bent and hands clasped together. Rotate back and forth as rapidly as possible, trying to touch your hands to the floor each time you rotate your torso. Core Exercises — Lying Down

The first exercise performed while lying down is the “Wide Leg/Crossed Leg” sit up. For the Wide Leg, you lay down with your legs wide apart, put one hand behind your head and raise the other arm to the ceiling as you roll up and touch the opposite foot. To make the exercise more challenging, bring your legs to a crossed leg or pretzel position. The “Fifer Scissors” require you to lift one leg straight to the ceiling while the other leg is lifted a few inches above the ground so your legs look like scissor blades. Flex your feet and relax your upper body on the floor. Change legs every three seconds for one rep. For the next exercise, “Hip Rock n’ Raise,” lay down on the floor with the soles of your feet touching and your knees bowed out. Without letting your feet come apart, bring your legs up and push your hips to the ceiling. Still lying on the floor, bring your legs perpendicular to the floor or straight up from your hips, heels flexed. Use your lower abs to pull the glutes off of the floor, keeping your legs above your hips. Keep your legs as straight as possible and push your heels as high to the ceiling as you can.

The next exercise is called a “V-UP/Roll-Up Combo.” Lie down and keep your arms straight in front you–don’t let them go behind your head. Touch your toes and while you come back, your legs come up and you reach for your toes again, getting your back off of the floor. The “Leg Climb” exercise is the only exercise where you will have less than 25 reps, as you will do 12 reps per leg. One leg will be 45 degrees off of the ground, where you will reach up with both hands trying to “climb” your upper body up your leg until you reach your toes. The other leg can be fully extended for the easiest version of the exercise, or at a full bend with the heel touching your glute for the most challenging version of the exercise. The last exercise performed while lying down is one exercise in the Ab Ripper series that requires you lay on your side. Lie down on your right side for the “Oblique V-Ups” with your left hand behind your head and your right arm close beside you. Take your legs out straight in front of you about 30 degrees with heels touching. The goal is to keep your feet together as your legs lift off the floor, bringing your elbow to your knee. Repeat on the left side. Benefits

Although a six pack looks nice, a strong core means more support for your lower and middle back. Strong abdominal muscles is typically associated with less back pain, improved posture, and less pressure on your joints. With these benefits, the P90X Ab Ripper exercises will help you build more than a strong core.

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Hip Hop Abs, the infomercial fitness program that exploded onto the scene in 2007, promises rock-hard abs in a matter of weeks. While you should take manufacturer claims with a grain of salt since Hip Hop Abs has had no formal studies to back its claims, the DVD program does have merit in helping to keep you active while doing something you enjoy. Even if you don’t want to spend the money to purchase the program, you can incorporate Hip Hop Abs exercises into your fitness routine.

Step 1

Burn a CD of upbeat tempo music, of at least 160 beats per minute and above. Some songs suggested by JogTunes.com in that range include “Hey Ya” by OutKast, “It’s Me Snitches” by Swizz Beatz, “Bring ‘Em Out” by T.I. and “Fit But You Know It” by The Streets. Choose music that you enjoy moving your body to. The Hip Hop Abs DVDs feature plenty of house and hip hop music.

Step 2

Tuck your belly in. It’s part of the Hip Hop Abs “Tilt, Tuck and Tighten” move that is the basis for all dance moves. It involves tilting your pelvis, tucking your belly button into your spine and then tightening or engaging your abdominal muscles. By keeping your abs tucked in this manner as you exercise, you’ll see better results. It’s also a beneficial way to create better posture and engage your abs while driving, at the grocery store and doing housework.

Step 3

Concentrate on your abdominal muscles by performing exercises that focus on those muscles alone. In the Hip Hop Abs DVDs, the “Get Busy” is one of these moves. Tilt, tuck and tighten your belly, then place your fists near your ears with your elbows bent and swivel your hips and elbows in an opposite pattern. You should feel the exercise in your obliques as you focus on your hips and abs. The “Party Bounce” is done by tilting, tucking and tightening, and bringing your fists up, then bouncing side to side as you engage your lower abdominal muscles.

Step 4

Add cardiovascular activity to your Hip Hop Abs exercises. While you tone and tighten your abs by doing the core Hip Hop Abs moves, you shed calories when you add cardiovascular activities and get your heart rate up. Dancing is a great cardiovascular workout, burning as much as 200 calories for each 30 minute set, according to HealthStatus.com. Blast your music loud and create dance routines that focus on your abs and other parts of your body.

Step 5

Follow a healthy diet plan to complement your Hip Hop Abs exercises. While the Hip Hops Abs DVD program focuses on fitness rather than foods, notes GotDiets.com, it still places on emphasis on making health food choices. You’ll see better results if you cut your calories and eat whole foods rather than prepackaged choices. By following a healthy diet and doing Hip Hop Abs exercises daily, you’ll see a difference in your core muscles and shape.

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Joseph Pilates is the originator of the exercise moves that bear his name. Since their origin just after World War I, the core-based Pilates has become known for working the abdominal muscles. Many ab exercisers are based on the Pilates principles. Before spending money on any of these, check with your doctor to make sure you are healthy enough for this type of workout.

The Pilates Ab Exerciser

Both Bally and Everlast have made Pilates Ab Exercisers. Though neither is now being produced, both can be found for purchase on the Internet. These two pieces of equipment look the same and are simple to use for strength training that specifically tightens your abdominal muscles with only a few minutes of exercise each day. Each has an adjustable strap for users of all heights and include a guide to moves that can be done with the Ab Exerciser.

The Reformer

The Reformer is the main piece of Pilates equipment that is used to sculpt your body and especially your abdominal muscles. This exerciser is constructed to conform to the original machine created by Joseph Pilates. It’s made to be used at home and many of them can even fit under your bed. The Reformer comes with instructions on how to do ab tightening moves. Keep in mind, however, that even the simplest Reformer can cost more than $1,000.

Other Options

It is possible to purchase an entire selection of Pilates abdominal exercise equipment for much less than the cost of The Reformer if you want to get a little creative. Fitness balls — which you can purchase at your local department store for as little as $20 — can be used to work your stomach muscles through balance or to enhance crunches. Resistance tubing and bands are also in that same low price range and will help strengthen your abs when used with Pilates moves.

On Your Own

The entire principle of Pilates is based on strengthening your core, the center of which is the abdomen. You can do many Pilates moves without any special equipment. Exercise instructions that will help to flatten your abs are available on free websites such as Balanced Body. You can also take classes at many health and fitness centers if your area does not have a Pilates studio.

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Exercising in the pool is one way to tone muscles because of the resistance training combined with buoyancy, making workouts easy on your joints. You also can enjoy being cool in the pool and avoid that sweaty feeling many people dislike from working out hard.

Wave Maker

This exercise tones your abs, back, legs and glutes. The exercise lives up to its name. You’ll need space to kick and make waves from the edge of the pool where you won’t splash anyone to do this exercise. Hold on to the edge of a pool and extend your legs behind you. Place the palm of your left hand flat against the wall with your fingers pointing to the bottom of the pool. Bend both elbows to a comfortable position, though your left arm is mostly straight. Bring your legs together and bend your knees slightly. Then, kick up and down with your legs like a dolphin using its tail to propel itself forward. Keep your legs next to each other. Try to start the movement with your abdominals. Keep your toes pointed and make large waves behind you. You can switch arms if you like.

K-Tread

The K-tread pool exercise targets your abdominals, back, arms, chest, hamstrings and glutes. You’ll need to be in the deep end for this exercise; don’t try it if you’re not a good swimmer. Tread water and place your arms bent next to your sides. Hold your arms parallel to the bottom of the pool and cup your hands, palms down. Raise your left leg straight in front of you until it is perpendicular to your torso and still underwater. Point your right foot toward the bottom of the pool. Pause for five seconds. Quickly switch legs and hold for five seconds.

Step Star

This exercise is similar to the side plank yoga pose, just on the steps of a pool. The step star works the front and sides of your abs as well as your thighs, calves and back. Stand in a pool and face the steps. Lean forward and place your hands on one of the top steps so your face is out of the water. Hold your arms straight and position your body in a straight line from head to toe. Tighten your abdominals. Then, lift your right arm out to the side and twist your entire body so that you balance on your left hand and foot. Face toward the right. Keep your body in a straight line. Also, raise your right leg toward the surface of the water. Extend your right arm toward the sky and in line with your left arm so your body makes a “T.” Return to the starting position and repeat on the left side.

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The core muscles, also known as the abs, are the muscles around your trunk and pelvis. It is important to work the abs to improve balance, improve low back pain, and to help you reach your fitness goals. New exercises for your core also burn more calories and work the entire body. Remember to take a day off in between exercises to allow for adequate muscle recovery.

Under The Bridge

This exercise will work all of the abs and can be done anywhere. Start by lying on your right side with the right elbow on floor in alignment with your shoulder. Lift the hips, keeping them stacked and forming a straight line with your body from your head to your heels. Your left arm will rise above your shoulder. Once in the side plank position, bring your left arm under your body. Return your left arm to starting position, counting as one repetition. Repeat six to eight times, then switch to your other side. Both sides count as one set. Repeat for one to three sets depending on level.

Straight Leg Crunch

You can do this exercise with or without free weights depending on your level. Take a pair of lightweight dumbbells, then lie on your back with your arms behind you. For a starting position, extend your legs at a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor. Without letting your legs touch the floor, return to start counting as one repetition. Repeat for eight to 12 reps and one to three sets.

Bicycle

Start the bicycle by lying on your back with your knees bent 90 degrees. Keep your feet lifted and hands behind your head for support. Extend your left leg about 45 degrees to the floor while bringing your right knee toward your chest. Keep your arms wide, head lifted, and rotate your left shoulder toward your right knee. Automatically switch sides, counting as one repetition as you bring your right shoulder toward your left knee, and extend your right leg. Repeat for eight to 15 reps and one to three sets.

Nose to Knee Crunch

This exercise can be done on the floor, or on a stability ball. Get into plank position with your hands shoulder-width apart either on a mat below you, or on top of a fitness ball. As you balance, bring your right knee toward your chest. Hold and then return to plank position. Switch to the other side and bring your left knee toward your chest. Both sides will count as one repetition. Repeat six to eight times and one to three sets.

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If you want six-pack abs you’ve got to use a good strategy to get them. One part of your strategy will be the intensity and frequency that you choose for strength-training exercises. Doing 100 crunches a day is not the best approach. In fact, daily ab workouts will actually make it harder to attain your goal.

Common Training Myth

Common gym folklore says that your ab and low back muscles are “endurance” muscles that can be trained daily. However, your abdominal muscles really do not have different physical properties than the other muscles in your body. That means you should only train them — at a maximum — once every 48 hours, according to “Strength Training for Women,” by Lori Incledon. Abdominals do have some endurance qualities because they are required for daily activity, Incledon notes, but strength training that develops your ab muscles mechanically stresses your muscle fibers in the same way you stress other muscles on your body that you are working to build.

How Your Muscles Grow

When you train your abs you create microscopic tears in your muscles and connective tissues. This prompts your body to produce new muscle proteins, which is what leads to increased strength and muscle growth. This occurs when you are at rest. That’s why experienced weight lifters do not exercise the same muscle groups two days in a row, according to “Advanced Fitness Assessment and Exercise Prescription,” by Vivian H. Heyward. It takes approximately 72 hours to rebuild muscle tissue after an intense workout.

Overtraining

When you do abdominal workouts every day you risk overtraining your muscles. When you overtrain, you experience a reduced synthesis of muscle proteins along with an increased rate of protein degradation in your muscles, notes Peter M. Tiidus, author of “Skeletal Muscle Damage and Repair.” This produces the opposite effect you seek in training and leaves you more vulnerable to injury.

What Works

In lieu of daily training, you need a good strength training routine, a proper nutrition regimen and a good cardiovascular fitness plan. In fact, diet is at least as important as how often and how hard you exercise when it comes to abs, Incledon notes. That’s because if you develop great abdominal muscles that are covered in fat you will not be able to see them. The bicycle maneuver performed on your back and the captain’s chair in which you dangle your legs and rest your forarms and back on pads, then lift your knees, are the top two top ab exercises, according to the American Council on Exercise.

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