Build Up Your Abs

The abdomen consists of one long segmented muscle, but has three parts: the upper abdominal, the lower abdominal and the side abdominal. Each one has two corresponding 'sides' and this makes the 'six-pack' definition we've come to recognize. The deepest abdominal muscle, the one that holds the whole six-pack together, is the transverses abdominis.

 

Another question concerns whether or not you really want one: it's possible to have a toned, flat stomach without a six-pack and it's also possible to look overly muscular with one. The best plan is to exercise your abs until you like what you see, then switch to a 'maintenance' regime: when you're building up your abs you should, as with any major muscle group, exercise them only every other day; for a maintenance program, switch to three times a week.

If you do want to spot-treat your abs, remember not to do it to the exclusion of the rest of your body. Tightening the abdominal muscles without increasing muscle masselsewhere (particularly on the back) can cause shoulders to roll forward and round your upper back, leading to back pain and posture problems. The key to avoiding these-and to getting the most from your workout

is making sure that your abs are engaged 

i.e. contracted, by pulling your tummy in

 during your workout.

Breathing properly is important, too- you should exhale when you're doing the work (the part where your abs are being squeezed). Also, don't arch or flatten you back during mat work (lying down exercises)-there should be a gap of at least a figure's width between the small of your back and the floor. You should do your abdominal exercises towards the end of your workout when you've already targeted other muscle groups-otherwise they will be too tired to do their job properly supporting the rest of the body.

 

Trim Your Waistline

It's not all about abs, though. Some of us just want our waistlines to look a bit trimmer, and if that's you, consider stretches (on top of a general aerobic-i.e.burning- workout), Pilates is a good system for waist-toning because it concentrates on the core', and also often involves stability balls-those large, inflatable grown up beach balls that you often find in gyms.

 Good gym exercises include sitting on the ball with one foot on the floor and the other stretched out in front, holding for a count of ten and then swapping over. A good Pilates move involves lying on the floor with the ball tucked up to your bottom and your legs curled round the top, then concentrating on your breathing, engaging your abdominal muscles as you do so. 

Stand in front of the mirror and ask yourself if you like what you see when you stand with a straight back? Do you feel confident and composed?

7 Manners while sitting down

If you truly want to know how to be graceful, trust these 10 steps. It’ll help you understand how graceful you really are and how graceful you really can be!

We went straight to our sleep expert to answer your top rest-related fitness question. The real deal!

Question: 

I’m an active woman who strength trains and performs cardio five days a week. I’m very busy with my job and kids, and always feel like there aren’t enough hours in the day. I feel like I don’t sleep enough during the week. Is it possible to catch up on missed sleep on the weekend?

Answer:

It’s possible to catch up some, though not all missed sleep, says Donna Arand, PhD, clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio. In a study published in the journal Sleep, participants slept four hours a night for five nights and then put in 10 hours of shut-eye on the sixth night. Researchers found that the recovery sleep helped restore the sleepers’ alertness and ability to concentrate. Still, Arand says not to intentionally stay up late on weekdays and rely on those extra weekend hours. “Our bodies function best when we maintain regular sleep and wake patterns, with seven to eight hours of sleep per night,” she says. However, if you only snuck in six nightly hours of shut-eye this week, go ahead and linger in bed Saturday morning. “It’s still better to sleep longer on the weekend since multiple studies have shown serious health risks associated with a few nights of sleep deprivation; high blood pressure, type 2 diabetes, depression, obesity and more can be reversed with just one night of adequate sleep.”  

http://www.oxygenmag.com/Health/Articles/Am-I-Getting-Enough-Sleep.aspx

1. Keep your thyroid in check. 

Small but powerful, your thyroid controls your metabolism and affects many other processes in your body, including maintaining your energy levels in addition to your heart rate, cholesterol levels, body weight, digestion and muscle function. 

Keep yours in check by maintaining a healthy body weight (studies show that women with a BMI over 40 have a slightly lowered thyroid function), getting adequate iodine in your diet (from sources such as seafood), and speaking with your doctor if you experience symptoms of a thyroid disorder, such as unexplained fatigue, weight gain/loss, changes in mood and/or hair loss. The American Thyroid Association recommends that women over 35 have a blood test to detect thyroid problems every five years.

2. Up your magnesium intake.

Magnesium is needed for more than 300 biochemical reactions in your body, including breaking down glucose into energy. When your levels drop, so does your power. You need about 320 milligrams of magnesium daily to stave off fatigue (a common symptom of magnesium deficiency) and keep your body functioning optimally. 

Some of your best bets for dietary magnesium include dry-roasted almonds (80 milligrams for one ounce), spinach (78 milligrams a half cup, frozen) and wheat bran (69 milligrams for a quarter cup).

3. Perform soft-belly breathing.

For an instant energy booster, try this technique: sit comfortably with your neck and spine straight and close your eyes. Place one hand on your chest and one on your belly. 

Breathe slowly and deeply, feeling your abdomen soften and relax. Continue breathing in this way, saying the word “soft” in your mind as you inhale and “belly” as you exhale. Continue until you feel relaxed and refreshed. 

http://www.oxygenmag.com/Health/Articles/3-ways-to-fight-fatigue.aspx

smart workout

Thighs, bottom, shoulders, arms

How to 

Stand with your feet shoulder-width apart, holding dumbbells in each hand by your shoulders, with your arms bent..

Squat down, pushing your hips back, so that your hips are just slightly higher than your knees. At the same time, start punching forward with your right hand, then left...

You know working out regularly is great for your body, but it also has another important benefit that we tend to overlook: brain power...

Complete this workout twice a week for best results, 

2 x 3-5kg dumbbells

3-5kg medicine ball

Skipping rope

StepBeginner: 30 seconds each exercise

Intermediate: 45 seconds each exercise

Advanced: 60 seconds each exercise.