ABS EXERCISES
Modified hundred
Lie faceup, legs raised, knees bent 90 degrees. Inhale, then exhale, lifting head and shoulders off mat, arms extended at shoulder height, palms down (as shown). Inhale as you pump arms up and down five times, then exhale and pump five more times. Do 10 times, for 100 pumps.
Roll-up
Lie faceup, legs together, toes pointed, arms extended to ceiling, palms forward. Inhale, then engage abs and exhale as you slowly roll up one vertebra at a time (as shown) until seated, arms parallel to shins. Inhale; exhale as you slowly roll back to start. Do 10 times.
Single-leg stretch
Lie faceup. Lift head and shoulders off mat as you pull left knee into chest, a hand on each side of left shin, and raise right leg at a 45-degree angle, toes pointed, abs engaged (as shown). Inhale, then exhale and switch legs to bring right knee into chest, hands on right shin, left leg out. Switch legs 20 times.
Double-leg stretch
Lie faceup, legs raised with knees bent 90 degrees, toes pointed. Lift head and shoulders off mat and place hands on outside of knees, keeping arms straight, to start. Inhale, stretching arms and legs out, legs together, arms next to ears (as shown). Exhale, bending knees and bringing arms alongside knees, to return to start. Do 10 times.
Rolling like a ball
Sit with knees bent and tucked into chest, arms wrapped around shins, head down, heels raised, toes touching mat. Lift toes and balance on tailbone, heels close to butt (as shown). Inhale as you roll back slowly until shoulder blades touch mat. Exhale and use abs, not momentum, to roll up and balance on tailbone again, keeping toes from touching mat. Do 10 times.
One-leg teaser
Lie faceup with knees bent, feet flat, arms extended to ceiling, palms facing in. Extend left leg in line with right thigh, toe pointed. Inhale, then exhale as you engage abs and slowly roll up one vertebra at a time, reaching toward ankle (as shown). Inhale, then exhale as you roll down, arms extended to ceiling again. Do 10 times. Switch legs; repeat.
(Reference: www.female-workout.com)
THIGHS EXERCISE
1.
2. Many of us admire those with super lean thighs especially when in swimsuits or bikinis. It may seem like a mirage but you too can get similar thighs with the correct set of exercises.
These exercises don’t have to be complicated but very simple ones that you can complete in the comfort and privacy of your own home. They include:
• The seated pillow squeeze
You will require a sturdy chair to sit on. Place your feet flat on the ground and have a pillow in between your thighs. Squeeze the pillow steadily with your thighs while exhaling then hold that position and let your breathing return to normal. Stop after a minute. Start with a single time, then work your way up to five times to give your inner thigh muscles the best exercise.
• Seated hand pushes
While still on your chair and feet flat on the ground, place your hands on your knees and then try to push them away with the knees. Your hands should also be pushing the knees together for at least a minute inhaling and exhaling steadily. This should be repeated for at least five times for the outer thigh muscle toning.
• Seated leg raise
This is for your thigh fronts. While sitting on a chair and your feet flat the ground, raise one leg in the air and stay in this posture for thirty seconds. Lower it and lift the other leg. You should breathe steadily while the leg is lifted. Repeat this work out up to five times.
• The seated bridge Sit in the same chair with your feet firmly on the ground and your knees at a ninety-degree angle. Lift your hips as you breathe steadily such that your body resembles a bridge then lower your back to the chair and then repeat the whole process again.
You can Use the chair’s sides to support your weight as you do this. You will need to hold the raised position for more than twenty seconds; if possible, you can go up to a minute. This exercise will work out your buttocks and the back of your thighs.
MISCELLANEOUS EXERCISES & TIPS
Having don’t thousands of crunches and sit ups, or having spent endless hours on the treadmill, if that flab still doesn’t seem to leave your waist, then your weight problem can’t be fixed with exercises alone. Here are some things that you must consider changing, as they may be marring all your weight loss efforts. While exercising regularly and eating right still remain the main the best ways to lose flab and achieve a better defined waist, here are some of the habits that you need to change. These little changes can double up your flab losing ability.
Forget the late nights
It’s become a habit to sleep late, with most city dwellers. Whether its late night parties or late night TV shows, you’ll need to skip them, if you’re serious about losing the flab on your waist. Lack of sleep creates hormonal imbalances, which can slow down your body’s ability to burn fat. When you’re trying to lose weight your body needs a minimum of 8 hours of sleep a day, and if it doesn’t get that much sleep, the insulin produced by the liver becomes inefficient in cutting down the fat deposits.
10 Tips to Burn Fat Most Effectively
When it comes to weight loss and fitness, there are plenty of myths floating around out there. Believe me, I've heard some real doozies!
If you want to reach your weight loss and fitness goals as quickly and safely as possible, here are some common myths to steer clear of:
Myth # 1: You shouldn't start weight training until you've lost most of the weight you want to lose because it will slow down your fat loss, trap your fat in the muscle, or who knows what else!
FACT: Weight training is vital to a weight loss program because it turns up the metabolic fires that burn calories -- and it tones your muscles. You should start weight training immediately.
Myth # 2: You should always do your weight training just before your aerobic exercise session because you burn more fat that way. I've even heard that you should weight train, eat two raw carrots, and then do your aerobic exercise.
FACT: The order in which you exercise does not affect how you lose weight. I always recommend weight training just after your aerobic exercise (such as walking) simply because your muscles are warm and supple and much less prone to injuries.
Myth # 3: You'll burn more calories jogging a mile than walking a mile.
FACT: Caloric expenditure is 62 calories per 100 pounds body weight per mile traveled... walked or jogged! For example, if you weigh 150 pounds, you expend 93 calories per mile walked or jogged (62 x 1.5).
Myth # 4: Some fancy exercise machine-of-the-month burns more calories than any other "natural" exercise.
FACT: One thing that many people seem to be confused about is how many calories are expended during different types of exercise. For example, I receive lots of questions regarding how many calories are burned with fancy exercise machines or certain unusual exercises that are supposed to burn lots of calories. Folks, don't be fooled by this stuff! Here's the bottom line: The caloric expenditure is directly related to the amount of effort an activity requires. In general, the more difficult it feels, the more calories you burn. The easier it feels the fewer calories you burn. That's it! I don't care how fancy or expensive the equipment is, the harder you work the more calories you burn.
Myth # 5: You burn more fat if you exercise on an empty stomach.
FACT: Exercising on an empty stomach does not affect how you lose weight. In fact, it may hinder it if you don't have the energy to exercise. You should at least drink a glass of juice prior to your workout if you're exercising in the morning.
Myth # 6: Weight training with free weights is much more effective than with machines.
FACT: For the purposes of general fitness, muscle toning and weight loss, it doesn't matter. My suggestion is to do whichever you are most comfortable with and are most likely to do on a regular basis.
Myth # 7: Exercising for 30 minutes two to three times per week is sufficient for
weight loss.
FACT: That's better than doing nothing but it's not optimal. I firmly believe that God designed our bodies to be active DAILY. When we exercise daily we are healthier, leaner, more energetic... the list goes on and on. Also, daily exercise boosts your metabolism like nothing else can. I recommend working up to 30 to 60 minutes of daily aerobic exercise and three days of weight training per week.
Myth # 8: Low-intensity exercise puts you in the "fat burning zone" and is ideal for weight loss.
FACT: Review my archived article The Low Intensity Myth.
Myth # 9: You can lose fat from a specific part of your body by doing an exercise for that part of your body. For example, abdominal crunches will remove fat from your abdominal area.
FACT: You can't spot reduce! You cannot control where fat is removed from your body.
Myth # 10: You can't lose weight... no matter what!
FACT: You CAN lose weight but it usually happens much slower than you'd like it to. Realize that if you are consistently doing the right things, it will happen. Don't get sidetracked by every new crazy diet or exercise gizmo. Keep plugging away at healthy eating habits and daily exercise -- it will
HEIGHT & WEIGHT CHART
HEIGHT | WEIGHT | KGS | HEIGHT | WEIGHT | LBS |
(CMS) | MEN | WOMEN | INCHES | MEN | WOMEN |
147 | - | 45-59 | 58 | - | 100-131 |
150 | - | 45-60 | 59 | - | 101-134 |
152 | - | 46-62 | 60 | - | 103-137 |
155 | 55-66 | 47-63 | 61 | 123-145 | 105-140 |
157 | 56-67 | 49-65 | 62 | 125-148 | 108-144 |
160 | 57-68 | 50-67 | 63 | 127-151 | 111-148 |
162 | 58-70 | 51-69 | 64 | 129-155 | 114-152 |
165 | 59-72 | 53-70 | 65 | 131-159 | 117-156 |
167 | 60-74 | 54-72 | 66 | 133-163 | 120-160 |
170 | 61-75 | 55-74 | 67 | 135-167 | 123-164 |
172 | 62-77 | 57-75 | 68 | 137-171 | 126-167 |
175 | 63-79 | 58-77 | 69 | 139-175 | 129-170 |
177 | 64-81 | 60-78 | 70 | 141-179 | 132-173 |
180 | 65-83 | 61-80 | 71 | 144-183 | 135-176 |
182 | 66-85 | - | 72 | 147-187 | - |
185 | 68-87 | - | 73 | 150-192 | - |
187 | 69-89 | - | 74 | 153-197 | - |
190 | 71-91 | - | 75 | 157-202 | - |
MAKE A ROUTINE OF EXERCISE
JUPIES
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