Exercise : Whole Body Stretch

Credit to exercise.about.com

Exercise of the Week: Whole Body Stretch

Tuesday December 1, 2009

Whenever I see a client's eyes start to water with barely contained fury (usually about halfway through a set of burpees or pushups), I know it's time implement my only defense: The whole body stretch.
This is a surefire way to calm anyone down and to help my clients forget about the terrible, terrible thing I just made them do. Even better, this move feels so good on the entire front body, you may be tempted to remain in this position for the rest of the day.
What I love about this exercise is that you get full support while stretching those chronically tight computer muscles - the chest, shoulders, abs and hip flexors. This move is great after a workout, after a long day at the office or, frankly, any old time of the day.
Whole Body Stretch
Do it right: Lie face up on the ball and roll down until you back is fully supported. Straighten the legs and stretch back over the ball, draping your body over it and letting your arms hang towards the floor. Keep your head up or skip this move if it makes you dizzy. Hold for 3-5 breaths.

Plank on Elbows and Toes

Plank on Elbows and Toes

credit to about.com

Plank

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right: 1. Lie face down on mat resting on the forearms, palms flat on the floor. 2. Push off the floor, raising up onto toes and resting on the elbows. 3. Keep your back flat, in a straight line from head to heels. 4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. 5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Reverse Crunch

Reverse Crunch credit to : about.com

Reverse Crunch

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right: 1. Lie on the floor and place hands on the floor or behind the head. 2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. 3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. 4. Lower and repeat for 12-16 reps. 5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Vertical Leg Crunch

Vertical Leg Crunch

credit to about.com

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right: 1. Lie face up on the floor and extend the legs straight up with knees crossed. 2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. 3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 4. Lower and repeat for 12-16 reps.

Top 10 Most Effective Ab Exercises

By Paige Waehner,

credit to : About.com Guide

Bicycle Exercise

Bicycle Exercise for Abs

Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine. For more about flat abs, visit my Abs Page for articles, workouts, FAQs and more.

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Saturday Early Morning Walk/Run

Salam to all my friends.. Saturday and Sunday... that the only time for us to do some exercise and doing it peacefully... So last saturday we manage to do early morning walk/run.. the weather best! baru pas hujan.. tapi sebab time constrain.. abg 8.30am ada kelas so we buat one lap jerk.. takper as begineer memang tak bleh push sangat...siapkan minyak urut! coz dah berbulan tak exercise semenjak puasa and raya! hahaha As long as its konsisten.. eat kalori and burning the kalori 2.. its great enough!

Sunday Shining Walk..

Salam to all.. last sunday a non-productive day... kul 9.00 am masa abgnyer nak p kelas minta tolong drop me at seksyen 7 park...

panas tul.. sib baik angin sejuk agi...

trek pun dah kering...

orang pun dah tak ramai... balik la sendiri... singgah kat kedai jap.. then balik.. nowadays kalu nampak orang berjalan kat bahu jalan mesti macam pelik...dah sumer orang nak keter.. kiter berjalan plak..hehe

Avoiding Exercise Boredom

Avoiding Exercise Boredom

Wednesday November 11, 2009

Every few months or so, I get fed up with my workouts. This is quite common at this time of year, when the weather is cold and my workouts relocate indoors. Having a variety of choices is one way to bypass boredom, but sometimes you need something completely different to get you past a slump.

If you're getting bored with the same old thing, you might find these ideas helpful:

• Play Some Games: One thing I love about fitness games, like EA Sports Active, is that they give me an opportunity to have fun - something that is often missing from my running or strength training workouts. Some games can really get you working, like Punch-Out!!. For more ideas, check out our Nintendo Guide's 7 Best Workout Games.
• Sign Up for Something Crazy: One of my clients was so bored with her cardio workouts that she signed up for a daily 5:30 a.m. bootcamp class, something I couldn't have paid her to do previously. It was just what she needed to energize her routine. I've had other clients try bellydancing, ballroom dancing, karate and even a cardio striptease class. Trying something completely different can breathe life into a dull routine.
• Give to Others: Use your fitness for good by signing up for a charity race. You could even volunteer if you don't want to race - you'll find either choice rewarding and motivating.
• Get Back to Basics: Sometimes, going back to basics can remind you what exercise is all about - moving your body. Forget the fancy stuff and get down for some pushups or squat thrusts. Go outside and see if you can work up a sweat raking leaves or chasing a football with a friend. Do something simple and fun and you may just remember why you exercise in the first place.

What about you? What do you do when you get bored with your workouts? Leave a comment and tell us how you avoid exercise boredom.

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