How To Achieve Washboard Abs In No Time

Everyone wants a toned stomach that they’re not ashamed of showing off at the beach, but wanting one and getting one are two very different things. Unfortunately, getting a toned stomach takes a little bit of effort, but the good news is that these exercises are simple to learn, helping you get there that little bit quicker. Mix up the exercises regularly so as to keep your body guessing and your muscles developing all the time.

 

Reverse curl

This exercise requires a medicine or Swiss ball, the latter of which is easier to use so if you want a challenge you should use a medicine ball. Lie on your back, holding the Swiss ball between your calves and thighs. With the ball firmly between your legs, pull your knees up towards your chest and squeeze your lower ab muscles. If you want to improve your stability, use your arms by keeping them flat on the floor.

 

The plank

Begin by lying flat on your stomach, placing your forearms on the floor, then press down through your forearms to push yourself up. Use your toes as a support until your neck, back and legs are all aligned. This is fantastic for toning your stomach, as it strengthens your inner core muscles and burns more calories while you’re doing it than many other stomach exercises, because you’re using other parts of your body to achieve it.

 

Boat pose

The boat pose is perfect if you want to try something a little tougher to get that toned stomach. This yoga pose will quickly whip you into shape. Begin by sitting on the floor with bent knees, then lean back slightly and bring your legs up, straightening them until your body forms a V shape. Your arms should be stretched out and parallel to one another; keep your palms facing inwards. Engage your abs while you do this and keep your stomach relaxed and flat. This tones your lower stomach, which can be a tricky area to tone up.

 

Mountain climber

Begin by getting into the plank position and pull your right knee inwards towards your chest, then straighten your leg and return to the starting position. Repeat the exercise using your left leg. This is good not just for getting a cardiovascular exercise but also for engaging your core, so it’s perfect for burning fat and building stronger muscles.

 

Medicine ball slam

You will need a non-bouncing medicine ball for this exercise; using both hands, lift the ball above your head and place your feet shoulder-width apart. Bend your knees slightly and then explosively bring the ball down, bending at the waist and throw it on the floor. You shouldn’t lose your balance or posture during this exercise. You need to maintain a strong core and ensure you engage your abs at all times to keep this area of your body strong and toned.

 

Bicycle crunch

This is a must if you want a flat stomach, so begin by lying on your back and place your palms beneath your head. Lift your legs until they are positioned at a 90-degree angle. Keep your right hand on your head, twist your body, and bring your right elbow towards your left knee. Alternate then, bringing your left elbow toward your right knee. Do not rush this exercise – it needs to be performed slowly in order for you to really feel the benefit. This is ideal for toning your abs and obliques.

Categories: Abs, ball, boat pose, body, exercise, fitness, medicine ball, nbsp, stomach, swiss ball, Toned Stomach

Complete Body Fitness with These Easy Techniques

Fitness experts agree that the focus has shifted towards functional exercises which use multiple muscles and joints in one go. This way of working out helps t o improve your endurance, strength and coordination, as well as your posture, agility and balance. Here are some great exercises that can improve your wellbeing and fitness.

 

Medicine ball with a squat

Although you lift things all the time with your arms, from your kids to your shopping, your legs and back are also key players in this movement. Exercises which strengthen these areas are fantastic – this one also improves the strength in your shoulders and glutes too. Using a medicine ball, stand with your feet wide and the ball in front of you – hold it with both hands and squat down. Moving your rear back and keeping your knees over your ankles, lower the ball to the floor and keep your back straight. Return to the starting position and lift the medicine ball over your head. You need to repeat this with three sets of ten repetitions, and as you get stronger you can increase the weight of the ball.

Stair climb with a bicep curl

Using stairs as a part of your fitness programme is clever exercising, as they will keep your legs toned and your back strong, as well as improving your cardiovascular health. Pairing the stair climbs with bicep curls will also improve the strength in your arms and improve your ability to carry things, in everyday life and when walking up the stairs. Stand at the bottom of your stairs holding a five to eight pound dumbbell in each hand. As you climb the stairs you should perform bicep curls – as you walk or run down the stairs, you should hold the weights but don’t do any curls. Repeat this five to ten times. As you get stronger you can increase the weight of the dumbbells, as well as repeating the exercise a few more times each session.

Hip extension with reverse fly

This exercise helps to improve your coordination and balance, as well as strengthening your mid and lower back, shoulders, legs and glutes. Standing straight and tall, hold a five pound dumbbell in each hand and extend your right leg back, placing your toe on the floor and keeping your right leg straight. Lean forward slightly at the hips and lift your right leg beihind you as you bring your chest towards the floor. Keep your back straight throughout this and lift your arms straight out in front of you to form a T and your shoulders. Squeeze your shoulder blades together and keep your head in line with your neck. Return to the starting position and repeat 10 to 15 times for each leg. As your fitness improves, you can slowly increase the weight of the dumbbells and the amount of repetitions you do each time. This is a great exercise for building your strength and stamina.

Diagonal reach with a medicine ball

This exercise pays close attention to how your body moves, meaning you can workout a number of areas in one go – your arms, shoulders and legs all get a workout. Stand up tall and hold a medicine ball at your chest with both hands. Lift the ball diagonally overhead to your right and straighten your arms, whilst extending your left leg to the side, so that you make a diagonal line from the ball to your toes. Lower the medicine ball to the starting position and then repeat 10 to 15 times for each leg. As you get stronger, you may wish to try strapping some ankle weights to your ankles to increase the workout.

Categories: arms, ball, bicep curls, exercise, fitness, lift, medicine, medicine ball, pound dumbbell, starting position, straight, Strength Training