The first thing you need to know about toning your abs is that there is more than just one set of abdominal muscles that need to be worked on. In fact there are three, and each of them require equal amounts of attention or your entire workout plan can be rendered ineffective. The three muscle groups you need to concentrate are your rectus abdominis, your obliques and your transverse abdominus.
The rectus abdominis is the muscle group that is most commonly associated with the “six pack” although it is not the only one responsible for ripped abs. We’ll get to this part of toning your abs later, but first you need to concentrate on your transverse abdominis. This is the muscle that runs underneath your rectus abdominis and wraps around the lower part of your rib cage. Apart from protecting your internal organs, this muscle is responsible for both your core strength and your core stability.
This part of toning your abs is the most difficult, but is the most essential part of having a well developed abdomen. Doing deep breath-and-release exercises or water exercises are both good ways of developing your core abdominal muscles. Deep
You will feel uncomfortable initially
Exercise do not need to be painful, but if you have neglected your body, do not expect it to be easy. Exercise is a serious commitment. You cannot get into shape without exerting some real efforts and, perhaps, without experiencing some discomfort. It is not wise to listen to the commercials saying, “Just five minutes a day, and you can do this on the couch while watching your favorite program!”
Moderate your pace
You do not have to go out to buy every exercise video on the market or try to weigh yourself every hour at the fitness center on the first day. This is one sure way to dampen your enthusiasm. It is always advisable keep yourself hungry for more.
Join a fitness center or join a friend
Take the initiative to find workout buddies by joining an exercise class at your fitness center, or a local running group that has a training program. If you make an appointment to meet your friend at the club, you are committed show up.
Your exercise buddies can push you to the next level. Alternatively put on your fitness
One of the best, and hardest, exercises for the obliques is the Sideways Cable Crunch. This exercise alone can get you great results in your obliques, both in terms of strength and in terms of appearance.
Unfortunately you can’t perform the Sideways Cable Crunch at home, unless you have a cable pulley. Most of us have to go to the gym.
Here’s how the Sideways Cable Crunch is performed:
Start Position: Kneel on the floor and hold the cable pulley close to your head with one hand. The other hand should be held at your side.
Movement: Set a weight you feel comfortable with. Pull the cable pulley downwards diagonally while twisting your body to the side. Make sure to twist to the opposite side from the hand which is holding the cable pulley. Slowly raise yourself until your back is at a slightly elevated angle. Switch sides. Repeat.
- Don’t allow your knees to leave the floor
- Keep your head and neck straight
- Close your eyes and focus on your muscles
Don’t make the Sideways Cable Crunch the only obliques exercise in your workout session. Your results will be maximized if you
Increased General Health
As you mix cardio exercise and strength training, you are effectively training your ligaments, joints, and muscles together with both your lungs and heart. Exercising in this way will help you to build up a much better overall healthier body, enhance your posture, sturdiness, flexibility, and even balance. This will impact on your exercising sessions as well as in your daily life.
Faster Weight Loss
Mixing both of these exercise routines enhances the total intensity of your training period. This will lead to greater fat burning in the course of the training and likewise after your exercise sessions.
This is because of the strength training that would have exhausted glycogen from the muscle tissues. On the other hand, the degree of this effect is dependent on the general intensity of the strength workouts.
This is definitely one of the many benefits of training this way. The outcome is that your system will continue to burn up body fat for energy while you are sleeping on your couch!
Reach Your Fitness Goals
The actual fact is that if you combine cardio and strength training together in an intelligent way,
It’s you… The Holy Grail of Fitness is YOU. That’s right…no program, product, or course in the world can equal the power in which you have. The only thing that defines what shape or condition you’re in is you. How you use you is entirely up to you. You can buy the latest course, get advice from a local fitness instructor, you can even go out and purchase the latest, high tech body-building machinery. But if you don’t do anything with these resources, you’ve done nothing but waste your time and money.
You know those fitness ebooks that promise to make you stronger, faster, and healthier? Most of the refunds come from people that didn’t do anything with the knowledge they received. They practically read the book sitting on their arse, and then ask for a refund when they don’t get the results that they were promised in the quoted time by the author.
You are the creator of your own life. Knowledge without application is nothing but useless information. After you get the knowledge, you must be willing to take inspired action toward your fitness goals. It doesn’t work any other way.
Sorry if I’ve disappointed you, but what I’ve
I had no intention of giving up bodybuilding, but determined to remedy my dilemma. On a hunch that resistance training could add fullness to my face in the same way it did to my body, I decided to convert each Isometric exercise into an exercise using resistance. This was the beginning of Facialbuilding
Knowing what it took to increase muscle density (fullness), I knew resistance training would be far more aggressive than the facial training I had been doing. This took a lot of nerve on my part since I, too, had been duped into thinking any handling of the face could prove detrimental. When I described my new training technique, which I dubbed ‘Facialbuilding’ as “an extension of bodybuilding”, fellow trainers thought I was out of my mind. Frankly, I wasn’t so sure they weren’t on to something.
Much to my relief, my hunch paid off. A very short time proved facial muscles to be every bit as responsive to resistance training as the rest of the body. My face was still thin, but with the extra lift and firmness, I went from gaunt to a healthier more athletic look. That’s when it became perfectly clear why
Stretch The Tissues
Stretch the tissues that feel tight. Not every part of your body needs to be stretched. For some joints, you just need to maintain the range of motion you already have.
Never bounce or force a stretch. Apply gradual pressure and move gently through your comfort zone until you feel some tension or a slight stretch.
Hold And Move
For some exercises, you will hold a position for 20 to 30 seconds as you relax and breathe naturally, and then repeat the exercise three to five times. For other exercises, you will move back and forth between two positions for 20 repetitions, holding a stretch for 20 to 30 seconds on the last repetition.
Warm Up And Cool Down
Use stretching to warm you up and cool you down. You can use flexibility exercises in warm ups and cool downs as part of a general conditioning exercise program. They will help you to avoid soreness and injury from exercising.
Stretch For Pain Control
Use stretching for comfort and pain control. Most people obtain pan control by performing flexibility exercises every day or even several
You Cannot Spot Reduce the back of the Arms
There is no such thing as spot reduction for any part of the body and this is important to know. Even if you did push-ups until the cows came home, you would still have flabby arms if you did not reduce your overall body fat. Don’t waste a lot of time with exercise unless you adjust your diet – which leads to the next important point.
Body Fat Reduction is Key
When you have a layer of fat surrounding your muscles, there is no way for tone and definition to appear. You must adjust your diet by cutting back on high fat, high calorie, junk foods and focus on healthy foods like fruits, veggies, lean proteins, and good fats (EFA’s – essential fatty acids.) No exercise plan in the world will work for you unless you change your eating habits for the better. Find out what a healthy body fat percentage is for you and work towards it. Only then will all of your hard work exercising pay off to rid yourself of the flab in the back of your arms.
Useful Arm Exercises
Starting an exercise program is not one of the easiest things to do. But continuing to do an exercise program is probably the hardest of the two.
One tip is to make a friendly wager with a group of friends. Each of you have to workout together, and if you miss a workout you have to pay all the other members the wager amount. So if you make it $20 and you have 3 friends in the group and you miss a workout, you would have to pay $60 for each workout you miss.
The point of this is to stay motivated. If it costs you $60 for each workout you miss, you’re going to be motivated not to miss one.
The way to exercise regularly is to make it a habit. It takes about 30 days to form a new habit. So if you can exercise for 30 days then you can make it a habit and then it will stick with you for the rest of your life.
One way to get started is get up an extra 30 minutes early in the morning and go for a jog. Jog for 15 minutes