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Your Toning Program
Do two sets of 10 to 12 repetitions of each exercise. Move slowly, allowing about 3 seconds for each phase of the exercise and a 1-second pause. Rest for 30 to 60 seconds between sets. Do two or three sessions per week, with 1 day of rest in between.
FROG
Lie on your back with your knees bent and to the sides and with the bottoms of your feet touching. Rest your head back into your fingertips, keeping your elbows out to the sides.
Exhale as you pull your abs toward your spine and curl your hipbones and ribs toward one another, raising both feet and shoulders off the floor. Inhale as you lower. Repeat.
Double-Leg Stretch
Lie on your back with your knees pulled in toward your chest. Rest your hands just below your knees and inhale as you use your abs to raise your shoulders off the floor.
Exhale as you press your arms and legs out, making sure to engage and move from your abs. Extend through your fingertips and toes, as shown. Inhale as you bring your knees back toward your chest and your arms back toward your knees. Repeat five to eight times.
1. Skip the alcohol. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol tends to raise cortisol levels, sending fat to your belly, Dr. Seidell says.
2. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than non-smokers, says Dr. Seidell. (The stress hormone cortisol seems to be to blame here too.) “When people stop smoking, the amount of abdominal fat actually decreases,” he says.
3. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 25 to 38 g of fiber a day by eating more whole grains, fruits, and vegetables or try a fiber supplement, such as Metamucil.
4. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.
5. Exercise-
1) Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you're on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax. Repeat as many times as possible until fatigued.
2) Lie on your left side, supporting your upper body on your left elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that’s touching is your forearm and your feet. (Use the other arm to balance. For an advanced move, hold that arm straight up in the air.) Keep your body as straight as possible for maximum effect. Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side. Do as many times as possible until fatigued.
I really need to strenghten my body core. I have had four abdominal surgeries and I really need to rebuild my strenght in the abdomen. I need a program that I can begin slowly and increase as my body will allow. Any one have any suggestions?
The secrets to tummy trimming lie in exercising and eating. Daily jogging, walking and weight training like bench press on alternate days will help you keep your tummy trim. Diet is the key element in trimming your tummy. Avoid fatty foods, alcohol, ice creams, chocolates, butter, cheese. Take lots of fruits, green and leafy vegetables. These should help in your endeavour.
You are forgetting about diet in the first place. No tummy can be toned without a proper, healthy diet that is not excessive in calories. Exercise is great, but only when it's paired with a great diet plan.
I agree to everything you guys said. In short, you cant have a trim tummy if you dont work out and eat healthy. These 2 and only a combination of these 2 can help.
Leg raises like soldiers do. It's tough but it will guarantee a totally flat tummy. Dont forget ur obliques too. Vary your oblique exercises to get rid of those love handles.
An alternative to the plain situps is to buy a rebounder and flex and release your stomach while rebounding,
Jump Around, is a great song to do this to!!
It sounds encouraging but does this work only for those who have not experience pregnancy? You see after giving birth my stretch stomach seems hanging for as long as i can remember...
No exercise here, instead try improving your posture so that it looks like you have a firmer tummy. Just straighten up& you've done your abs a favor without breaking a sweat! For better posture while standing, align your shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel in to your spine and stand erect,thats good enough to start with.
You can also use kids toys like hoola hoops and jumping rope, this can also helps in trimming your tummy. Less cost, just effort and you will surely get a sexy tummy.
Recently, I've discovered the joys of boxing. You sweat a lot, lose a lot of toxins, and will lead to a fitter and tougher body. And it's also fun to try and hit other people
Very informative thread we got here. I'll do some of the post here especially tose exercises to flatten your tummy. My tummy is quite bigger now so ill use the exercise and diets taht was posted here.
Well to have a flat abs and tone muscles in your belly it needs a ton of effort in doing it. You will need exercises like crunches, leg raiser and other abs exercise. Diet the most important one. Because we eat and we store the food in our stomach and a great pat of the abs. So eat what is best and contiune the exercises to have a flat and sexy six packs abs.
[ Edited: 01 December 2008 03:18 AM by michael555 ]
Crunches and planks are good form of exercises that can faltten your tumy. Cruncehes is like sit ups and planks are done face down on the floor and esting your forearm and toes.
[ Edited: 01 December 2008 12:39 AM by johnmichael ]
Well of the exercises that was posted here are all stationary exercises. Meaning once you do the crucehs your only on one space og the gym or in your house. You can also jog and do some sports like boxing where it can also trim and tone your tummy or abs.
[ Edited: 29 November 2008 12:20 AM by black_car ]
