As we grow older it seems that we are in a constant battle
with our waistline; the older we get the harder it is to
get in the habit of doing abdominal exercises (and other
resistance exercises, cardio exercise and diet) to lose
weight. Through exercise we are able to burn calories and add muscle. For every pound of muscle we obtain, an extra 350 calories per week is burned in order to sustain this. We'll be using up extra calories even while we sleep.
Aerobic exercises, such as walking and jogging, are excellent ways to bum calories. Always begin with a warm-up period of 3-5 minutes, gradually reaching your target heart rate. Always start at the low end of your target heart rate. Exercising in this range for 15 through 20 minutes will allow for fat reduction to occur. A cool down of 3 to 5 minutes is recommended as this allow for your heart rate to gradually return to normal. Remember, consult your physician about any exercise program you are considering.
In order to shape and tone our bodies we need to do body shaping exercises, abdominal exercises and other strength training exercises, etc. This will add muscle and firmness to our physiques. Many women tend to deposit fat around their thighs and buttocks, while males tend to put fat around their stomachs.
Here are a few exercises that can help tighten these areas.
Outer thigh lift: Lying on your right
side with your hips and ankles in line with your shoulders,
slowly lift your left leg as high as possible, hold, then
return to the starting position. Do 10 repetitions and switch
sides.
Inner thigh lift: Lying on your left side with your hips and ankles in line with your shoulder. right knee is bent to 90* angle. Slowly lift your left leg as high as possible. hold, then return to the starting position. Do 10 repetitions and switch sides.
Abdominal crunches: Lying on your back with knees bent and hand behind your head, slowly curl your shoulders up. pause, slowly lower to the starting position. Do 10 repetitions. This is an excellent abdominal exercise.
You will notice that you will be much more conscience of the foods you're eating when you exercise. Since you'll be taking care of your body you won't want to fill it up with junk foods.
It is best to eat three well balanced meals and two nutritious snacks in between. This will help eliminate the binge eating that often happens when meals are skipped. Try to drink plenty of water and eat high fiber foods since this will give you a full feeling without adding extra calories.
Good luck: I hope you enjoy all the wonderful benefits of an effective abdominal exercise program. And don’t forget, click here to take our FREE Fitness Analysis for a free sample strength training program (with abdominal exercises) and for the book, Big Fat lies!
>> Click here for the Global Health and Fitness Program
Beginner Ab Exercise
Guide Part 1
Beginner Ab Exercise
Guide Part 2
Beginner Ab Exercise
Guide Part 3
