วันพุธที่ 10 กันยายน พ.ศ. 2557

A Core Workout for Flat Abs in 4 Simple Moves

A Core Workout for Flat Abs in 4 Simple Moves

Flat abs in four weeks

From Health magazine


Whittle your waist with this 20-minute routine based on Kira Stokes’s super-hot Core Cuts class at the Reebok Sports Club/NY. These standing ab moves require lots of balance and stability, giving your core muscles an extra challenge.

Do this workout 3 times a week (plus 40 minutes of intense cardio 4 times a week)—and you can lose 2 inches off your midsection in just four weeks. Do all the moves once, then repeat the entire circuit 2 more times.


Standing oblique crunch


A. Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand. Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).

B. Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position. Do 12–15 reps, then switch sides and repeat.

Trainer tip: For maximum core challenge, tap the ball of your foot on the floor after each rep instead of putting your whole foot down.


Upside-down pendulum

A. Stand with feet wider than hip-width apart and knees slightly bent. Hold a 3- to 5-pound dumbbell between both hands, and extend your arms toward the ceiling.

B. With head between arms, bend to the left as far as possible, keeping hips and shoulders square. At the last moment, rotate toward floor, then rotate back to forward-facing position and return to arms overhead. Repeat on other side, moving smoothly (like a pendulum). Do 10 reps per side.



Warrior III balance crunch


A. Stand with feet together, holding a 3- to 5-pound dumbbell with both hands. Extend arms and slowly tilt forward at the waist, lifting left leg so it and your upper body are parallel to the floor and your arms are by your ears.

B. Bend elbows to bring the weight in toward your chest. At the same time, bring left knee in toward your chest so elbows and knee meet at the midline. Return to previous position. Do 12–15 reps, then switch sides and repeat.


Squat sweep


A. Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell between both hands. With your shoulders and hips square and knees pointing forward, lower into a squat and bring the weight down by your right hip.

B. Push from your heels up and out of squat position, sweeping the weight diagonally across your body until it’s above your left shoulder. Do 15 reps; switch sides and repeat.

Trainer tip: Need help maintaining proper form? Hold a yoga block or ball between your legs.








1 ความคิดเห็น:

  1. Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible.

    However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

    There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

    The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

    Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

    Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

    The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either.

    The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

    Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

    Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

    Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

    If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. It is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

    Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

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    Train hard, eat right, and enjoy life!

    Mike Geary

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