How to Get Sexy, Toned Abs Without Doing a Single Crunch

When women are trying to improve their fitness and lose weight, one of the areas that many of them specify is that they want to tone up their tummies. Pictures in magazines always show women with perfect, toned tummies in bikinis, leading women to aspire to sculpt a similar body for themselves.

 

What many of them dread, however, is the endless reps of crunches that they feel they need to perform in order to have a chance of toning up their tummies. The good news is that whilst crunches are useful for the general wellness and wellbeing of your abdominal muscles, they are not the be all and end all when it comes to building a sexy, toned tummy.

 

First of all, if you want to have an attractive and muscular tummy then you really do need to look at reducing your body fat. There is no point in having a great six pack if it is covered with a layer of fat and nobody can see it!

 

Secondly, crunches really are a bit overrated, especially when viewed next to another, far more effective exercise – the mighty plank! To get into a plank position, do a push up but with your arms slightly narrower than for a push-up position, and then hold it. Next, do a plank jump. You do this by jumping your feet out as far as you can and then jumping them back into the centre position. This exercise is amazing for the abdominal muscles and will do far more than a humble crunch ever could.

 

Next, try the plank again but this time lift one foot and one hand off the ground and twist them into the middle to meet (diagonal opposites). Replace these on the ground and then try the opposite pair. This is one of the simplest and yet most effective exercises for those looking to tone up their tummies.

Categories: abdominal muscles, Abs, crunch, crunches, exercise, nbsp, Plank, sexy toned, toned, tummies

Women Come Clean About Their Weird and Wonderful Orgasms

The female orgasm is a part of sexual health and wellness that some people struggle with. However, while some women find that the ole stand-bys—penises, vaginas, fingers, and vibrators— struggle to help them get off, others have found themselves orgasming in their sleep, on the loo or even just by sneezing! Thanks to internet hive mind Reddit, which asked the candid forum “Ladies, what was the source of your most unconventional orgasm?”, we have the weird and wonderful answers as to anything and everything that can bring the vagina-bearing masses to orgasm. So, which of these oddities might do it for your sexual wellbeing?

 

1. Sleeping: Reddit user lemon_SQUISH detailed, ‘I was sleeping, and had a dream about riding a bike. In the dream, I was going over a bumpy part on the road, and had an orgasm that woke me up! It was really confusing.’ GoodToSeaYou added that her pillow was the surprising source of her first orgasm. She recalled, ‘I used to sleep with a pillow between my legs and I shifted…it felt good. So I kept grinding and had my first real orgasm when I was 12-13.’

 

2. Ab Crunches: According to thekeyboardhero, her abs weren’t the only thing that got a bit of exercise when doing crunches at the gym. ‘I was doing my crunches as usual and then all of a sudden BOOM,’ she explained. ‘I was 15, it was amazing.’

 

3. Toilet Attachment: notmyusername85 commented, ‘In much of India, Southeast Asia, and the Middle East, they have this mini-shower head like attachment to the toilet to clean yourself after. (I believe it is called a shataf) It is a much smaller and more concentrated stream of water than a normal shower head. Well, I was on my period and thought this was a good way to clean things up if you know what I mean…I used it on my clit and had and extremely fast and powerful orgasm.’

 

4. Restless Foot: For Ishityounotman, a caffeine buzz while sitting with her foot underneath her was all it took: ‘I had just drunk some coffee so I had lots of energy and therefore, my other foot started shaking. The movement jostled my foot tucked under me and, a few minutes later, voila! I should note that this took place in my math class in high school.’

 

5. Sneezing: ‘I sneezed four times and I came,’ said take_three. ‘I’ve heard that a sneeze is like an eighth of an orgasm, but I guess for me it’s a quarter.’

 

6. Jeans: _squirts_ asserted, ‘I feel like every girl has a pair of jean shorts that just rubs them the right way. That one pair of jorts you wear when you know you’re going to have a really bumpy ride. I’ve lost it going over rail road tracks before. It’s a surprise every time.’

 

7. Peeing: ‘When I get a UTI I have one every time pee,’ noted Libida. ‘The good kind too. The doctor had no idea what to make of it. She just told me I should feel lucky. I am probably the only person who doesn’t hate UTIs. But it is very bizarre.’

 

8. Giving birth: MtIggy clarified, ‘I wasn’t expecting it, but it happened while giving birth to my first. I had a home birth with no meds. It was different than a regular orgasm (ie. during sex or masturbation), but was undeniably an orgasm.’

 

9. Wedgies: nonamesleft1 detailed, ‘I gave a friend a wedgie once (in front of a few other friends), I was pulling that underwear so hard, I was pretty determined to actually get it to go over her head…..anyway, I must have pulled at least 10 times before she said she couldn’t take it anymore…..a few years later, she told me that actually came with the last tug.’

Categories: birth, crunches, female orgasm, foot, giving birth, nbsp, orgasm, orgasm nbsp, shower head, Sleeping, sneezing

How to Achieve Amazing Abs, With No Crunches

There’s one reason you pay attention to diet and exercise and, let’s be honest, it’s not to improve your fitness levels or ensure overall wellbeing; you want to lose weight and – let’s be even more honest – your belly fat. However, even after crunches and crunches, that six pack still resembles more of a beer barrel. So how do you actually achieve amazing abs?

 

According to strength and conditioning trainer and wellness expert Arnav Sarkar, ‘Before you start ab exercises you first need to clean up your diet. Create a slight calorie deficit while consuming a lot of protein, fibrous fruits and veggies, healthy fats, water and complex carbs. This is the first step to help you flatten your midsection. When it comes to ab training, you need to focus on compound exercises. Compound exercises are multi-joint movements that work various muscles or muscle groups at once.’

 

Sarkar explains the reason that your crunches aren’t working is that ‘Crunches are easy; you simply lay on the floor and lift up (many people perform this exercise wrong, and injure themselves instead of strengthening the core). To really work your core and trim your stomach, you need to do challenging movements. Difficult exercises, like squats or push-ups, take you out of your comfort zone and utilize your whole body—this is the key to develop rock-hard abs.’ So which no-crunch moves can give you a solid core and defined abs?

 

1. Kettlebell Renegade Rows: While rows are traditionally thought to work your lat muscles, they actually engage your whole body—especially the core. Make sure your body is in a straight line for this exercise, and don’t let your hips sag or become lifted into an “A” position.

Begin in a push-up position with your hands on two kettlebell handles.

Row one bell to your side and use the other handle to stabilise yourself.

Return the rowed bell to the ground.

Repeat on the other side.

Do six to eight reps on each side, or 12 to 15 reps if you’ve gained enough strength.

 

2. Russian Twists: This exercise is best done holding a medicine ball or a weighted plate, depending on what works for you. Remember you should be turning your torso, and not your arms, from side to side in this exercise.

• Sit on the floor with your knees bent, and lean back about 45 degrees.


• Hold your arms out straight in front of you.


• Twist your torso to one side and hold for a second.


• Return to the start position, and twist to the other side.


• Do 15 to 20 reps.

 

3. Kettlebell Windmill: This exercise isn’t only great for your abs, it also improves your flexibility—especially if you have tight hamstrings. If you can’t lower all the way to the ground, go as far down as you can for now. The more you do this exercise, the more flexible you’ll become, so soon you’ll be able to reach the ground, no problem. To increase the intensity of this workout and ensure it’s improving your wellness, you should aim to use heavier kettlebells rather than pushing yourself to do the maximum amount of reps. Here’s how you do a kettlebell windmill:

 

• Hold the kettlebell in your right hand, and lift it up over your head.


• Turn your feet 45 degrees to the left.


• Keeping your right arm straight overhead, bend down and touch the ground with your left hand.


• Return to the start position.


• Do three to five reps and switch sides.

Categories: abs nbsp, compound exercises, crunches, exercise, kettlebell, Kettlebell Renegade Rows, kettlebell windmill, Kettlebell Windmills, nbsp, reps, Russian Twists