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admin | Diet Pills | 22.12.2015
Fitness Master Class - Fitness pour affiner ses cuissesSi vous trouvez vos cuisses trop fortes, il existe des exercices pour travailler cette zone specifiquement. En aidant Neo, vous aidez egalement de nombreux internautes qui cherchent comment maigrir a la maison. Most of those who stop their abdominal routine, finish it because they cannot get results or they get tired of it. Below I have collected the best 21 best ab workouts which proven to be the most efficient sorts of exercises to train the abdominal as well as lower back. The motion is the same as if you do normal sit-ups, but when you lower your upper body, you do it as slowly as possible. If you are a beginner, and you cannot do normal sit-ups properly, you can use some sorts of tools to help yourself. Nowadays plank is my favorite timed exercise because it helps to strengthen my core and at the same time to strengthen other muscles that support the body stability.
Side plank is another killer method to train both internal and external abdominal obliques. This is a sort of controlled motion, which is useful to train the entire core as well as hips.
Windshield wiper is a powerful workout to strengthen and stretch the lower back, glutes and hips. As you see, there are so many techniques you can use to train your abs effectively.You do not even need to go to a gym to do a complete core training. One of the biggest misconceptions of beginners is that they think doing only ab exercises will burn belly fat.
Here are quite a lot of abdominal exercises, but here is a picture to understand which workout is good for which part of the midsection. Leg raises are a challenging exercise, but you can make them even more challenging by adding a medicine ball in between your feet. When you put a medicine ball between your feet you obviously increase the challenge to your abdominals because you are adding weight to your legs, but another benefit is that you increase the muscle work in the inner thigh muscles (adductors). The inner thigh muscles all attach to the pelvis and are considered core muscles because they help to stabilize the pelvis. Personal Trainer Tips: During this exercise it is really important to maintain control of your lower back throughout the entire exercise. If you are a beginner start by mastering leg raises without a medicine ball and then try this advanced ab exercise.
Or you can try building up your strength by doing reverse ab crunches with a medicine ball between your knees.


To get more of an understanding about why leg raises place more pressure on the lower back read my article on the role of the hip flexors during ab exercises.
Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach is the answer to your prayers. It's a Complete Women's Fitness Plan with Simple Secrets to Lose Weight and Tone Your Stomach. There are to ways: one is to stay in static stage, the other is to lower your side, then push it up. The motion is simple, put your legs on the ball and stretch yourself, lower your bum towards the floor and then push it up. If you use some sort of weights, you must be careful as the twisting motion may hurt your lower back. Depending on your fitness level insert one or more exercises mentioned above to your abs workout routine. If you’ve already considered developing a great set of abs and searched around for information, you could think that there are very specific ab exercises for women that permit your body to tone and sculpt your mid-section. You can use your arms, put a small ball behind your low back or use a gum rope to help stabilization and to make the movements easier. In addition, in order to achieve flat abs, it is important to train the lower back since these muscles support the midsection.
If you are strong enough to handle your body weight totally, raise your legs while they are stretched. It can be enhanced if we use an abdominal board, but there are other ab machines which simulate the motion of crunching.
There have been researches that proved that this exercise is the best workout to target the rectus abdominis and trains the whole core.
Do ab training routines 4-5 times a week, and during your session you should train the entire core.
But actually the best ab exercises for women are actually the just like the best ab exercises for men!
At the same time,  your routine is not as boring since there is always something new to do. It is a very effective method to train the entire abdomen as well as your arms and shoulders. Both the upper and lower abdominal muscles have to be worked to get the best overall look and strength.
There are a variety of crunch positions which will work but here are three of the best ab exercises for women who wish to get great results.


Reverse CrunchWhile few women (or men for instance) enjoy doing abdominal crunches, the reverse crunch is really a targeted exercise just for the lower abdomen, often a trouble location for women. To perform the reverse crunch, lay on your back with your legs straight up in the air toward the ceiling. Be cautious to keep your lower back pressed firmly into the floor while performing reverse crunches to keep from straining your back. Hold the position for as long as you are able to without straining your neck or arching your lower spine. While performing the exercises keep your abdominal muscles contracted and your lower back flat on the floor.Leg RaisesRaise your legs up and slowly drive them down, almost touching the floor. If you’re a beginner you won’t have the strength to create your legs all the way down, that is perfectly fine, don’t worry about it. Just lower your legs so far as you can and as you get stronger you’ll be able to visit lower and lower.The PlankThis exercise, often used as part of a pilates workout, is definitely an isometric abdominal exercise, meaning your muscles are in a particular position for a period of time.
Pull your stomach muscles in, as if someone is pulling on your belly button through your back. Like the plank, push-ups work your entire abdominal region, plus you get a great upper body and back workout while you are at it! Exercises that efficiently work several part of your body at a time help keep your workouts short and also to the point. To do a proper modified push-up (often known as a women’s push-up), start with your hands and belly flat on the floor.
There should be considered a straight diagonal line from your neck to your knees, not really a curved or arced one.Bicycle maneuverTo complete the bicycle maneuver, start prone on the floor, lower back pressed to the ground, hands under your neck.
Keep your breathing relaxed.Best Ab Exercises for WomenCrossover JabsA great abdominal exercise that works the sides of the waist, the oblique muscles, is really a crossover jab.
Many women want to define their waist more and this exercise, which combines cardio with abdominal toning, is great for creating waist definition. Standing with your feet slightly wider than your shoulders and your toes ended up, bend your knees so you are standing in a slight squat position. Holding your fists directly before your face, turn your waist to the left while punching straight out to the left with your right arm.



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