Body Zone




MaxFlax & Oatmeal Smoothie


1/4 cup Grounded Flaxseed
1/2 cup Grounded Dry Oatmeal
3 cups  Water
2 Tbsp. Creamy Peanut Butter
1 Tbsp  Vanilla Extract
1-2 cup Crushed Ice
1 Pinch Salt
1/4 Tsp Ground Nutmeg/Cinnamon
1 cup    Milk/ Vanilla yogurt
1 scoopVanilla Whey Protein Powder
Directions: 

1.

Blend dry ingredients first for about 30 seconds or until powder-like. Then add remaining items. Blend for another 30 seconds to one minute and consistency is smooth and grain free. Serve cold and enjoy!



My Favourite Exercises For Lower Abs!!!


Since following the P90X series, especially Ab Ripper X, I've become hooked on the following exercises that absolutely incinerate mid-section fat!   Remember you can train until you pass out, but if you're not doing enough cardio and eating right, you'll just be wasting time and prolonging your progress. Who ever said spot reduction doesn't work, obviously hasn't tried it! In addition, adding muscle burns more calories, even while you sleep!


Exercise Ball Planks


Step 1

Exercise Ball Planks - Strength Exercise - Step 1
Begin in a kneeling position with your upper legs and torso sitting up tall and a exercise ball positioned in front of you.


Step 2

Exercise Ball Planks - Strength Exercise - Step 2
Hold the ball between your hands, extend your arms and lengthen your legs behind you at a 45 degree angle in plank position.

Step 3

Exercise Ball Planks - Strength Exercise - Step 3
Only your toes should be touching the floor.





To Make it even harder:

Bring a knee up and in one at a time - trying to touch your knee to the ball. Alternate legs. Keep your back straight and and don't let your hips pike up - imagine your are performing a mountain climberon the ball.

Make it a tad easier:

If you need to build up to this move - or if you have bad wrists - you'll still get a killer workout doing this move on forearms instead of on the full extended arms.




Diagram of Abdominal Muscles.




Hanging Knee Raises



These are great for that hanging pooch under belly, particular after having heavy kids or C-sections.  The key here is to fatigue the muscles. Contrary to once popular belief that spot reduction does not work, when these muscles are heat up, visceral fat actually begins to dissipate. Of course overall weight loss is required to shed the majority of stubborn fat hiding your lovely abs.




The Bicycle Crunch
Targets: Lower Abs



Doing The Bicycle Crunch:

Step 1:
Sit on a mat or soft towel.
Step 2:
Raise both feet slightly off the floor and find your centre of balance.
Step 3:
Straighten out both legs, then place hands by the side of your head.
Step 4:
Bend one knee and bring it in towards the chest.
Step 5:
At the same time twist the torso, so the opposite elbow meets the opposing knee.
Step 6:
Repeat for the other knee, twisting the torso to the opposite side. Repeat until it burns!


The Bicycle!
Targets: Lower Abs

Lie on the floor with your hands clasped behind your head to hold it lightly, elbows pointing to the sides. Bend your knees to your chest. Bring your right knee and left elbow together, trying to touch them; simultaneously extend your left leg so it’s at about a 45-degree angle above the floor. You can lower your extended leg closer to the floor for more challenge if it doesn’t strain your lower back. Don’t strain--only go as far as is comfortable. Repeat on opposite side, bringing your right elbow and left knee together while extending your right leg. Continue to alternate sides. Each alternating side equals one rep.


Hip Lifts

Lie on your back, arms to your sides, palms to your sides. Raise your legs so the soles of your feet are facing the ceiling; your legs should be at a 90 degree angle to your torso. Lift your hips off the floor, upward toward the ceiling. Make sure you’re lifting with your abs, not by pressing downward on your hands; your hands are there simply to keep you balanced. It’s all right if your hips come far enough forward your straight legs angle toward your head. Slowly lower your hips back to the floor. Continue raising and lowering your hips. Keep in mind to force your heels up as much as possible to engage the abs more.



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