|Posted by Trinity on January 1, 2011 at 12:21 PM|
As promised today I am giving you some good AB, CORE, and OBLIQUE EXERCISES...JUST A FEW TO GET YOU STARTED FOR THE NEW YEAR...IF YOU WANT MORE, GO TO MY WEB PAGE @ www.trinitytransformations.webs.com later this year and I will have a whole list of new and corresponding exercises posted every month! But for now, lets get started with those BELLY FAT WORKING EXERCISES:
1. Stomach Exercise No. 1 - The Side Bend or Oblique Crunch as I like to call it
This simple exercise is one of the most effective stomach exercises to get rid of those love handles. First stand straight and place your feet slightly apart (about shoulder width). Bend your knees a little. Now slowly lower your whole upper body to the right, and then back to the center and then to the left. Remember to only lean side by side, and not forwards or backwards. To make this even more efective, use a dumbbell in each hand as you drop down to each side.
2. Stomach Exercise No. 2 - The Torso Twist with Knee Lift
Right after your side bends you can begin with this exercise and use the same weights you used for the side bends. Again, standing upright with feet shoulder width apart, holding the db in both hands, lift your knee up from either side (say the right to start) while twisting your upper body slowly to the opposite (left) side and then repeat to the other side while holding the db in your hands and twisting to the opposite side. So your knee goes up to the one side and your hands to the other. Remember to twist your torso and not use your hips. Your oblique muscles should do most of the twisting from side to side, instead of your hip muscles. Your upper body should always be straight.
3. Stomach Exercise No. 3 - The Side Crunch
These last three stomach exercises start with you on the floor. Lie down on the floor with a towel or a mat. Lie down on your side, say on your right. Put your right arm over your waist, so it is resting on your left side. With your left hand, touch your ear. Your elbows will now be pointing straight upwards. Now lift your shoulders off the floor and at the same time, lift your left leg to about twelve inches. Remember to contract your oblique muscles while doing this. Hold this position for as long as you can. Gently lie back down. Try doing this exercise for an entire set. After that, switch to your left side and do the same.
4. Stomach Exercise No. 4 - The Seated Knee Drop or Pendulum Drop
First, get into a sitting position. Rest on your hipbones instead of your butt. To keep yourself stable you can put your hands on the floor behind you. Bend your knees so that your feet are flat against the floor, and place your ankles together. Now bring your knees down to the right. Your feet will move to their sides but they should remain on the floor. Lower your knees until they are about six inches from the floor. Hold for one second, return to center position, and repeat on the left side. Make sure you use your stomach muscles to raise and lower your knees instead of the momentum. Remember to move slowly and under control.
5. Stomach Exercise No. 5 - Russian Twists - To perform the Russian Twist, first, you should sit on the floor with knees bent like in a "sit-up" position. The feet should be kept together and slightly above the ground or put under a stable surface. You can hold onto a 3lb or 5lb db for extra support and to increase the difficulty. Next, the arms should be moved from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves their arms from side to side, the harder the exercise becomes and the abdomen is thus worked better. When moving your arms during the exercise, it is crucial to not stop in between repetitions or else you will lose the effect of working the abdomen.
Now in my workout routines, I give my clients these and some more exercises and I do them in 1 minute sets with 20 second breaks in between for totals from any where from 5 to 10 minutes per set depending upon their skill level and in reps of 3...How you do them is up to you and how you feel you can handle them. Dont overdue it on your first set. You definitely will feel it! Good luck!
Categories: Exercise Information