Friday, March 20, 2009

Cut Lean Abs with These Scissor Kicks | Seated Broomstick Twist

Cut Lean Abs with These Scissor Kicks

JORGE’S DAILY FIT TIP

Your ab muscles haven’t been worked all season, despite your New Year’s resolution to build a sexy six-pack. No need to hang your head in shame: TV-watching and binge eating seduces even the most motivated fitness buffs. But today it’s time to renew your promise to trim that sagging torso. Let’s re-start your game plan with these easy, fast-moving scissor kicks:

Step 1: Lie on your back with your legs extended. Place your hands flat on the ground with palms down, wedging them under your butt slightly to create leverage.

Step 2: Raise your feet about a foot off the ground. Kick your feet back and forth from side-to-side, imitating the movement of scissors. Focus on your lower abdominal region as you complete 12-15 reps. (Be sure to breathe steadily throughout the workout.)

Step 3: Rest for 15-30 seconds.

Step 4: Repeat the set three times,


Seated Broomstick Twist

JORGE’S DAILY FIT TIP

The broomstick twist is the perfect move to work your obliques, the muscles that run along the sides of your belly. This will help slim your “love handles,” the dreaded fat that accumulates just above the hip. Are you ready? Let’s begin:

Step 1: Place a broomstick across the back of your shoulders, grip with your hands, and sit on the ball with your back straight, abs tight, and chin up. Twist your upper body to one side.

Step 2: With your chin up and abs squeezed tight, feather your breathing as you slowly twist to the other side though a count of 10 seconds.

Step 3: Hold and squeeze for 2 seconds at the maximum tension point.

Step 4: Return to the starting position through a count of 10.

Step 5: Repeat three times without resting.


How to Get the Perfect Abs

By Tom Philip

Some exercise are simple and does not alternate for hard workouts but some routines could be done on your own with high potency.

Working out at least twice a week is good enough to develop your abdominal muscles. Don't forget to concurrently blend these easy ab exercises with a healthy diet to see the perfect abs that you are hoping for.

The most easiest of it is the contraction of the belly region and loosening it activates your transverse muscles.

The easiest 3 workouts that can be performed in your house are listed here :

1) Crunches 2) Standing Side Bends 3) Double crunches

Easy ab exercises 1 - Crunches

Lie flat on your back on the ground. Now raise your body slowly with your legs still, your body must be at an angle of 45 degree keep in mind to breathe during this process. Avoid snatching your neck as it causes stress and strain. Stay in this position for 2 to 3 secs and then return to your normal position.

Proposed repetitions : 3 sets of 10 to 15 reps.

Workout 2 - Standing side bends

Stand up straight and suck in your stomach. Keeping your legs straight and your arms at your sides, lean from left to right. Make sure you don't rotate at the hips; rather, keep your upper body in a forward-facing position and simply tilt your body left and right. This mainly helps in developing your side abdominal and lower back muscles .

Proposed Repetition : 3 sets of 10 to 15 reps.

Workout 3 - Double crunches

It is a combination of knee raise and crunches and helps in developing lower abdominal region.

Rest on the back with your leg raised with your calf muscle parallel to the floor. Take a deep breath, suck in your stomach, look up, and raise your upper body off the ground until it is at a 45-degree angle with the floor. Don't snatch your neck as it only causes stress only so avoid it.

Recommended Reps : 3 sets of 10 to 15 reps.

By following these easy ab exercises, you will be effectively working on your core muscles. In combination with good nutritional diet, these ab exercises can help you get the perfect abs in no time.

Want more information about how to get a six pack?

Then checkout the complete guide for a perfect ab for improved result

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