Health & Fitness Corner
By: LeAnne Munoz
Issue date: 11/2/09 Section: Entertainment
The holiday season is fast approaching, which means lazy days and an extra helping of mom's homemade dinner. While these comforts can leave your body and mind feeling relaxed for a short time, this kind of behavior can add up come New Year's. Here are some great ways to work out your mid-section to keep your body in shape for the season.
According to a study done by the American Council on Exercise, the bicycle exercise is one of the best moves a person can do in order to tone up their tummy. This exercise targets the rectus abdominus, also known as "the six pack," and the obliques, or the sides of the torso. Follow these steps in order to execute this move correctly:
• Lie face up on the floor and lace your fingers behind your head.
• Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
• Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
• Switch sides, bringing the right elbow towards the left knee.
• Continue alternating sides in a "pedaling" motion for 12 to 16 reps.
According to the ACE study, another effective workout to perform in order to strengthen and tone abdominals is the exercise ball crunch. Follow these steps:
• Lie face-up with the ball resting under your mid- or lower back.
• Cross your arms over your chest or place them behind your head.
• Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
• As you curl up, keep the ball stable, i.e., you shouldn't roll.
• Lower back down, getting a stretch in the abs, and repeat for 12 to 16 reps.
The plank exercise is a great way to build endurance in the abdominals and the back, while stabilizing muscles. Follow these steps:
• Lie face down on a mat resting on the forearms, palms flat on the floor.
• Push off the floor, raising up onto toes and resting on the elbows.
• Keep your back flat, in a straight line from head to heels.
• Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
• Hold for 20 to 60 seconds, lower and repeat for 3 to 5 reps.
Remember, performing only abdominal exercises will not help you meet a goal of a firmer mid-section. In order to obtain a defined look, you must couple exercise with the correct nutrition plan and at least 30 minutes of effective cardio daily. Without these key ingredients in your workout routine, the only thing you will accomplish is obtaining a strong set of abdominal muscles without definition.
Another key when trying to tone a flat stomach is to drink plenty of water. Drinking water helps to burn fat within the body, and also helps to build the muscle you wish to obtain.
According to a study done by the American Council on Exercise, the bicycle exercise is one of the best moves a person can do in order to tone up their tummy. This exercise targets the rectus abdominus, also known as "the six pack," and the obliques, or the sides of the torso. Follow these steps in order to execute this move correctly:
• Lie face up on the floor and lace your fingers behind your head.
• Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
• Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
• Switch sides, bringing the right elbow towards the left knee.
• Continue alternating sides in a "pedaling" motion for 12 to 16 reps.
According to the ACE study, another effective workout to perform in order to strengthen and tone abdominals is the exercise ball crunch. Follow these steps:
• Lie face-up with the ball resting under your mid- or lower back.
• Cross your arms over your chest or place them behind your head.
• Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
• As you curl up, keep the ball stable, i.e., you shouldn't roll.
• Lower back down, getting a stretch in the abs, and repeat for 12 to 16 reps.
The plank exercise is a great way to build endurance in the abdominals and the back, while stabilizing muscles. Follow these steps:
• Lie face down on a mat resting on the forearms, palms flat on the floor.
• Push off the floor, raising up onto toes and resting on the elbows.
• Keep your back flat, in a straight line from head to heels.
• Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
• Hold for 20 to 60 seconds, lower and repeat for 3 to 5 reps.
Remember, performing only abdominal exercises will not help you meet a goal of a firmer mid-section. In order to obtain a defined look, you must couple exercise with the correct nutrition plan and at least 30 minutes of effective cardio daily. Without these key ingredients in your workout routine, the only thing you will accomplish is obtaining a strong set of abdominal muscles without definition.
Another key when trying to tone a flat stomach is to drink plenty of water. Drinking water helps to burn fat within the body, and also helps to build the muscle you wish to obtain.
Viewing Comments 1 - 2 of 2
MB
posted 11/02/09 @ 1:07 PM CST
Or just ride a bicycle or take a Spin class.
Jack Brooks
posted 11/04/09 @ 4:56 PM CST
A great set of quick exercises to get in a "mini-workout." We at www.familyfitnesspath.com agree that a positive fitness attitude will go a long way towards motivating you to do workouts like this one. (Continued…)
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