Diet And Exercise Program To Lose Weight

Diet And Exercise Program To Lose Weight and getting rid of the fat and maintaining it off for good. Diet And Exercise Program To Lose Weight Ab Workout Exercise # 1 Abdominal Reverse Curl This exercise works the lower of your abdominal muscle and when performed correctly can eliminate the use of other muscles to cheat the movement. STEP 1. Lie flat on a bench and reach back to hold on to the underside of the bench behind your head. Bend your legs at the knee, raising your feet off the bench so that your knees are over your hips. STEP 2. Slowly draw your abdominal muscles toward your spine, then slowly exhale and push your spine into the bench – start with your lower back and make the movement flow up your spine until your hips roll up off the bench. STEP 3. Imagine that the bench is made of soft plastic and try to leave an imprint of your spine in it. STEP 4. When you have rolled the full length of your spine, inhale slowly and return to the starting position, pushing your spine into the bench as you roll back down. Exercise # 2 Bicycle Kick STEP 1. Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears. STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee. Exercise # 3 Crunch Twist STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor. STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists. Exercise # 4 Oblique V-Up STEP 1. Lie on your side with your body in a straight line and your arms crossed against your chest. STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn’t too much motion involved. STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides. Exercise # 5 Pulse Up STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated. STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. Exercise # 6 Reverse Crunch STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor. STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles. Exercise # 7 Side Crunch STEP 1. Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase. STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a “V” shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body. Exercise # 8 Superman This exercise helps develop core strength and both spinal strength and stability, as well as working the muscles that retract the shoulder blade retractors and the gluteals. STEP 1. Kneel on all fours with your knees under your hips and hip-distance apart and put your hands on the floor a shoulder-width apart under your shoulders. Put your spine into the neutral position. Activate your core by drawing your abdominal muscles back toward your spine. STEP 2. Without any sideways movement and keeping your abdomen pulled in, exhale and slowly raise an opposite arm and leg until they are parallel to the floor – be careful to follow the tempo you have set. STEP 3. Inhale and slowly return your arm and leg to the starting position. STEP 4. Repeat for the desired number of reps, then repeat the exercise using the other arm and leg. Exercise # 9 Prone Cobra This exercise helps develop the strength of the spinal muscles and the muscles that retract the shoulder blades, and also improves spinal mobility – it is a useful exercise for anyone who sits at a desk for long periods. STEP 1. Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals. STEP 2. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement. STEP 3. Pause at the top of the movement for two seconds, then return to the start position. Exercise # 10 Traditional Crunch STEP 1. Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears (Do not interlock your fingers behind your head). STEP 2. Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor. STEP 3. Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.