Additional Weight Loss Information:
10 Minute Waist Workout for Women
Workout and helpful advice. For burning fat, training muscle and improving health. 5,4,3,2,1. Readyé Go! If you can not do it, Try gently resting your heel on the ground when outstretching the leg. Be sure not to lift your lower back off the floor, keep the abs constantly tight. Do not strain your neck, staring at a fixed point in front of you may help. Next Exercise: Side Crunch with the Ankle Touch. Readyé Go! Add this tutorial to your favorites it will guide you when you train!
Never lift your lower back off the floor, keep your abs contracted to avoid mistakes. If you find the tutorial interesting then share it Do not strain your neck, try staring at a fixed point on the ceiling Next Exercise: Full Side Crunch. Readyé Go! If you cannot do it, try not lifting your leg and concentrate on your bust. Don't bend the neck sideways to avoid forcing it. Switch side in the shortest time possible.
Be sure not to lean the bust forward, the shoulders should be in line with your hips. Next Exercise: Plank with high speed climbing. Readyé Go! If you cannot do it, try resting your foot on the ground when you bring it forward. Do not bend your back, keep it parallel to the floor. Keep the abs tight to keep a better balance. 5,4,3,2,1. Stop! Next Exercise: Spiderman Plank. Customize your workout by creating aplaylist with your favorite workout.
5,4,3,2,1. Readyé Go! If you are unable to complete the movement in this way, rest your foot on the ground when you take it forward. Do not raise your bottom; your back and glutes should remain constantly in line. To be able to do this, maintain your abdominals tight during the exercise. Be sure not to bend the neck. Your head should always be in line with your back. Next Exercise: Side plank hip lifts. Readyé Go! If you can't do it, rest your butt on the ground when you descend. Do not look at floor, stare at a fixed point in front of you.
Switch side in the shortest time possible. Be sure not to lean the bust forward, the shoulders should be in line with your hips. Next Exercise: Standing side crunch. Readyé Go! If you can not do it, try slowing down the pace. Don't arch your back, keep your abs tight to avoid spine problems. Switch side in the shortest time possible. Don't curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement.
Next Exercise: Windmill. Readyé Go! If you cannot do it, try keeping your legs bent. Be sure not to lift your shoulders when you rotate the basin. Keep your abs well contracted to avoid burdening the spine. 3,2,1. Stop! Next Exercise: Criss Cross. Sleep for at least 8 hours a nightrest is critical for a good physical shape. 5,4,3,2,1. Readyé Go!
Six Pack Workout Obliques 26 REPS ONLY
What's up, guysé Jeff Cavaliere, ATHLEANX . Today I'm going to show you the only way youshould ever train your abs if you want to get results. As a matter of fact, we're goingto dig beneath the surface a little bit, put the science back in strength, and oh yes;we're breaking out the markers. There's four markers today, guys. You know what they sayabout guys with four markers. So, what we're going to do is we're goingto draw on the muscles here to show you what I'm talking about. When you look at the absthere's a lot of muscles that come into play. We call this area the abdominal region, honestly.But there's a lot of muscles that come into
play. First and foremost, you have your sixpack muscles, which are the rectus abdominus that run this way. So, the direction of the fibers will tellyou the contraction patter of that muscle. It wants to contract down â€“ up and down,okayé But that's not enough because those aren't the only muscles that we have in ourcore. We then have our external obliques which you can see right here. The external obliquesare coming in this direction. So you can see by the orientation of those muscles that theylike to rotate and create this oblique direction movement.
That's why they're called that. Next we havethe internal obliques. They're going to go in the opposite direction. I'm losing trackof my colors here. They go this way. So you can see they actually form a cross hatch patternwith the external obliques. So now we know that they can come down that way. So thereyou go. Now, you've got your final color here, which is your transverse abdominus. That runslike a weight belt straight across this way. So actually, its function here is to cinchdown the waist and provide stability from within, but it's still part of the overallabdominal area. So, if you're looking to train your abs you only have two choices. The firstthing is, you pick individual exercises that
take your entire core through all those motions.You've got to have rotation, you've got to have top down rotation, righté From here,down. You've got to have bottom up rotation. So this stays fixed and this rotates on thebottom. You've got to have the ability to do this traditional forward, up and down crunching.You have to have the ability to stop rotation, righté You want to be able to provide thatstability using the transverse abdominus and preventing rotation and controlling rotation.So you've got all these things that you can do and I've already broken that down for youin all of our ATHLEANX training systems I give you.
Our six pack promise that actually breaksdown all these exercises and we group them into small workouts that allow you to hitall these movements in one little ab training workout â€“ six or seven minutes. But youcould also do what I have here. That is, if you're short on time I've done this techniquebefore and it's one of the most effective things you can do because it's going to incorporateall these various motions at one time. It's the alphabet technique. You come hereto a hanging bar and what you're going to do is, instead of just doing straight up kneeraises, you're going to do the alphabet version of knee raises. Which means you're going totry and spell out every letter. You can see
that right here as I start moving my legsaround, I've got all kinds of rotation and stabilization. I don't want to go too farin one direction because I've got to get back in the other direction. We have that antirotation. Everything isbeing addressed at one time. So what I want you to do is see if you can get up on thebar and then complete an entire alphabet. So knee raise up, and here, and then across.That's A. Then I draw my B. Here, and here. Then it goes C. Big loop that way to the left.D, big loop back the other way. E, one of my favorites. Here, then lower just a littlebit, here, lower just a little bit, and here.