Saturday, 17 November 2012

Fastest Ways To Build Muscle And Lose Weight

By Christian Blake

It's true the things they say that lack of knowledge is one of the worst thing that could ever happen to a person. Generally If I hadn't known the internet and somehow I just got to understand what six-pack is (and definitely believe in the typical conception that only men have them); I most likely would laugh at any female that told she wished to develop a six-pack. You will marvel at the rate by which modern girls go about working out in order to develop a six-pack by undergoing numerous kinds of Abs exercises for women. Sometimes, I am even worried whenever I see the end product Abs.

There are some great Abs exercises for women who a lot desire the much recommended six-pack Abs. You don't have to go to a fitness center to acquire a very good Abs exercise. These workouts can be performed one at a time when you have a few minutes to sacrifice.

The Plank

- Lie on your stomach and lift your upper body by positioning your elbows and forearms on the ground.

- Raise the legs by balancing on your toes.

- Tighten your stomach muscles while keeping your back flat.

- Hold for 20 to 60 seconds, lower and repeat.

- Do around 3 to 5 repetitions.

The Bicycle

- Lie on your back.

- Bend your knees and hips to a 90-degree angle.

- Put both hands behind your head and curl your chest forward.

- Straighten your right leg and bring your left leg toward your upper body.

- While doing this, move your right shoulder to your left knee.

- Repeat with the opposite shoulder and leg, to ensure that it appears to be if the legs are pedaling.

- Do at least twelve to 16 reps.

The Bicycle Maneuver

The bicycle maneuver most efficiently tones the Rectus Abdominus as well as the oblique muscle tissue, to give the look of a six-pack and decrease the waistline. Perform this method as follows:

- Lie with your back with your hands behind your head.

- Hold the knees to your upper body and pull the shoulders up away from the ground.

- Push your right leg out directly while switching your right elbow toward your left leg.

- Alternate this motion, moving your legs as though you are biking, for twelve to sixteen counts

The Exercise Ball Crunch

The crunch with the use of an exercise ball properly supports and cushions your back, while allowing adequate strengthening of your Rectus Abdominus. Execute these ab crunches just as follows:

- Begin by sitting atop the ball and softly rolling your back straight down the ball so that you are facing the ceiling with the ball beneath your back.

- Lay your arms across your chest.

- Lift the shoulders up, tightening your stomach muscles.

- Release your muscles, resting your shoulders back against the ball.

- Don't let the ball to roll during this method.

The Reverse Crunch

- Lie on the ground with both hands on your sides.

- Pull your knees up so they are in a 90-degree angle.

- Use your Abs to pull your knees in the direction of your own chest while you breathe out.

- Inhale while you lower your knees back to a 90-degree position.

- Do at least twelve to 16 reps.

The Vertical Leg Crunch

The vertical leg crunch is a great way of improving the tummy area without using exercise equipment.

- Lie on your back, cross your ankle and lift your legs up in the direction of the ceiling, straightened at the knees.

- Keep your arms at your sides on the floor for support.

- Lift your upper body in the direction of your legs, while tightening the ab muscles.

- Release and repeat for 12 to sixteen counts.

The Swinging Squat

- Hold a medicine ball with you.

- Stand with your feet shoulder-width separately.

- Lower yourself into a squat.

- As you squat, lower the medicine ball and swing it back in between your legs.

- As you stand up, swing the medicine ball back up and straight over your head.

- Then lower back right into a squat and repeat.

- Do this twenty times.

The Tossing Squat

- Place a medicine ball on the ground only in front of your feet.

- Stand with feet shoulder width apart.

- Lower yourself into a squat; don't allow your knees move past your toes.

- Pick up the medicine ball with both of your hands.

- As you stand up from the squat, toss the medicine ball up around three feet upward.

- Catch the ball and then squat back down, touching the ball to the floor. Repeat this 10 times.

The Squat Extension

- Stand with your feet shoulder-width apart.

- Using both hands, hold a medicine ball straight up above your head.

- Squat down at the same time bend your arms behind your head, keeping your elbows up.

- As you stand back up from the squat, straighten your arms up above your head.

- Repeat this fifteen times.

The Twist

- Stand with your back about 2 feet away from the wall.

- Hold a medicine ball in your hands.

- Keep feet shoulder-width apart.

- Still having the ball, extend your arms at shoulder level.

- Turn your upper body slowly to 1 side till you reach the wall with the ball.

- Use your ab muscles to help you turn.

- Slowly reverse to center then turn to the opposite side.

- Do this fifteen times.

The Leg Raise

- Lay on the ground with your legs out straight.

- Hold a medicine ball behind your head; your arms should be straight back close to your ears.

- Contract your ab muscles.

- Lift your legs up off the ground till they're right upward in the direction of the roof.

- Slowly lower your legs down again till they are about 1 foot off the ground.

- Lift your legs back up toward the ceiling.

- Repeat this exercise 20 times.

You know... perhaps I could use a little philosophy here; why do women always want to do everything men do (even better)? I am not against it (on the contrary, it will only help the world); all I am concerned with is getting themselves hurt in the process. Ladies, just stick to these Abs exercises for women that I have given and don't naughtily try to go more extreme.

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