Archive for June, 2010

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Outer Thigh Exercise Help in Slimming Down and Toning the Thighs

Tuesday, June 22nd, 2010

Outer Thigh Exercise becomes essential when the exercises which you do not activate the thigh muscles and these become bulky. These exercises help in toning your thighs. With help of the outer thigh exercise the thighs become tighter. The exercise of outer thighs can be done at home itself.

Outer Thigh Exercises at Home

  • Squats: You should stand against the wall with back facing towards the wall. The feet should be kept shoulder width apart. Position yourself in the squat position and slide downwards. Inhale while you do this. Then exhale and slowly return to the original position.
  • Outer Thigh Lifts – Lying:  Lie on your right side and support the neck with help of your left hand. Place the right hand on the hip. Legs should be straight. Then lift the left leg slowly upwards and then slowly bring it downwards.
  • Outer Thigh Lifts – Standing: You should stand near to the wall or any chair for support. Your left side should be always near to the wall. Bend the right knee at an angle of 90 degrees. Then lower your leg without touching the same to ground. Then repeat the exercise.
  • Stretching Exercise: These help in toning thigh muscles. Lie on back and raise one leg. Keep the leg straight. Join hands behind the knee. Pull the leg.

You can strengthen your thighs by walking, jogging or even running.
You can also do some aerobics exercise to tone outer thigh. These also work in toning the outer thigh.
The above mentioned are some of the best outer thigh exercises which can be done at home itself without using any machine. Hip Abduction machine is one of the outer thigh exercise machine. But you should use the machine under guidance of expert. Outer Thigh Exercise should be performed daily or some times in a week.

Along with doing the outer thigh exercise, you need to also do some cardiovascular exercise. Also have balanced diet and try to avoid junk and oily food.

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Medicine Ball Crunch- Up- Crunch Up to loose abdominal flab

Tuesday, June 22nd, 2010

A flat abs is dream for million but to say something it is not million dollar dream but can be achieved with some simple exercises that can be easily performed even at home. True, some simple exercise can earn you great results in form of flat abs. The Medicine Ball Crunch up for abs is one of the core exercises with the medicine ball that is known for the great results that it brings out.
The Medicine Ball workout is consists of the following few steps that can be easily performed.

  • Step one-

As an initial position you should lie flat on your back in a relaxed manner and place you hands above your head a keep holding a medicine ball above the head. Keep you’re your legs straight on the floor.

  • Step Two-

In this step you should raise your legs above the flood and crunch up the upper portion of your body towards the raised legs while holding the ball. You should keep it in mind to keep the hands and the legs straight.

  • Step Three-

In this step you should take your body back to the original position and put the hands back in their original position above the head.
The above mentioned steps should be performed repeatedly to generate optimum results.
Ana alternate method-
There is an alternate method of performing the Medicine ball crunch exercise that is equally good at bringing results. Here are the steps to perform the medicine crunch exercise in an alternate method.

  • Step One-

You should rest flat upon the floor and relax.

  • Step Two-

You should bend your legs from the knees and place your hands above your head while holding the medicine ball.

  • Step Three-

Crunch up to get closer to the bent knees. You should notice that the hands should be kept straight.
You should practice the medicine ball workout with regularity to bring out the best of the result.

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Losing Weight with Fitness Exercise Bike

Tuesday, June 22nd, 2010

Many of you use fitness exercise bike to lose weight. In order to get best results out the same you should use the machine regularly. This helps you to get back to shape. But if you do the proper exercises and take advice from expert even the fitness exercise bike you will be able to get in shape very quickly.
Tips to Lose Weight with Exercise Bike

  • Firstly, either you should buy the exercise bike or join a gym to do exercise on the fitness exercise bike. In case you are suffering back problem then you should do the workout on the recumbent bike otherwise you can go upright.
  • You will be able to lose weight with exercise bike, but slowly. You should not overstrain yourself. Slowly increase the workout time on your exercise bike. Along with doing exercise on the bike also follow the weight loss plan.
  • All the exercise bikes come with various settings options. Initially you should start with simpler ones and then you can change the setting as per your resistance level.
  • You can do the exercise for long term while you watch TV or even listen to music. This would not make you bored and you will be able to make your workout more enjoyable.
  • While doing exercise on the bike you can hold some weights in your hand.
  • Various bikes have water bottle holders on the same. You should have water while exercising. You can do exercise in morning when you wake up and have lot of energy. Never exercise on bike just before the sleep.

Apart from following these tips you should select the best fitness exercise bike. Try to find out for the best option. When you use the fitness exercise bike it helps your body a lot in keeping the physical fitness of your body up to the mark. Using exercise bike, fitness health of your body remains up to the mark. When you initially start exercising on the bike consult expert and inform in case you suffer from any medical problems.

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Inner thigh Exercise – How to Strengthen Inner Thighs

Tuesday, June 22nd, 2010

Most of women do the exercise to tone the inner thighs. The Inner thigh exercise helps in shaping this region of the body. It involves the exercise for hip adductor muscles. This controls leg movement while you walk, jump, or run. In order to strengthen your inner thighs muscles you need healthy diet and regular Inner Thigh Exercise. Let us look into few exercises which can be done by women.

Inner Thigh Exercises for Women

  • Exercise with Cable Machine: This machine is mostly in all gyms. It has two padded weight levers. These you need to squeeze and bring together. You can choose among various weight levels. You should start with less weight and increase the same on weekly basis or at some regular intervals.
  • Floor Work: You can carry out exercises at home by lying down on the floor on your side which could be left to start with. You can also use a pillow in order to keep spine aligned with hips and head. Then bend your right leg, while extending the left leg straight. Then you should lift the left leg upward and downward slowly. Repeat these for each leg at three times in a week.
  • Exercise with Stability Ball: Lie on the floor on your side. Place the stability ball between your legs. By using the pressure from legs you need to squeeze the same by contracting your inner thigh muscles. You need to do the same for three seconds and then release.

You can do exercise using the inner thigh exercise machine and also at home. It is not essential to use the inner thigh exercise equipment for doing the inner thigh exercise but you can easily do at home.

Inner Thigh Exercises at Home

  • Leg Lifts: leg lifts are used to stretch your inner thighs as well.
  • Yoga Moves: Various yoga poses help you to tone inner thighs.
  • Basic Stretches: Butterfly stretch is also good way to tone the inner thighs.

Weight machines can be used to strengthen the inner thighs. Most of the machines are available at gym and help to carry out inner thigh exercise. But along with this you need to have balanced and low fat diet.

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Hanging Leg Raise- A killer for abdominal fat

Tuesday, June 22nd, 2010

If it is abdominal fat that is bothering you then don’t hesitate to burn them mercilessly. The Hanging leg raise exercise is tough assault upon the abdominal fat and at the onset it must be declared that like any other chin-up bar exercise, this one too needs a great amount strength and tenacity. Strong hand muscles are a must for this exercise.
Here are the steps for performing the exercise.

  • Step 1- This is but obvious that you need to hang from the chin-up bar. The grip must be either medium or wide and place your grip slightly backwards.
  • Step 2 – This is the performing step where you need to raise your leg to make 90 degree angle with the torso.
  • Step 3 – Then reverse back to the starting position while exhaling and then inhale.

Hanging leg raise abs exercise requires some precautionary measures to be strictly followed while performing the exercise. Firstly, you must keep it in mind that it is advisable to perform this exercise at a slow pace in order top get great results. It requires step by step development, so begin with simple steps and then develop your regime towards weight training. The hanging leg raise machine allows you to have dumbbells in between in your legs in order to enhance the effect upon the abs. Bu introducing weight is no joke and must be performed with utmost care.

If the exercise appears to be too tough then it you can make use of vertical bench, it gives good support to the upper back and thus makes it easy and comfortable. In addition to back support the side pads enables you to rest your elbows and that reduces the strain on the hand muscles. It is wise to start with vertical bench and then switch towards hanging leg raise machine.

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Follow the Weight Training Programs for Best Results

Tuesday, June 22nd, 2010

In order to keep your body in shape, you should follow the weight training program. Various weight training programs exists today. These range from beginner weight training programs, weight training program for women and weight training program for men. In order to start any weight training program certain point should be kept in mind.

Tips for Weight Training Programs

First and foremost thing is to get yourself medically examined. This should be done to verify that you don’t have any medical problem which might hamper your weight training programs.

  • Warm-up: Doing warm-up before starting any workout is essential. You can do the aerobic exercise. This serves as the warm up for the whole body. The warm up helps in the blood flow to the heart.
  • The Exercises: You should always start with machine leg exercise instead of squats, in case you don’t have experience in weight training. And also initially when you start exercising you should do the same under guidance of the expert.
  • Frequency of Workout: Whenever any Weight Training Programs are made the frequency for the workout is also defined. How much workout should be done on daily basis and also weekly is defined in the program. Sessions are defined and you should follow the schedule.
  • Order of Exercise: along with the frequency of the workout, these training programs also define the order in which the exercises should be carried out. You should always follow the same order as this order has been defined by the expert after lot of research.
  • Proper Diet Plan: In these training programs proper diet plan is also defined. It includes nutritious food items and also guides for low fat food.

Once you have done the same for longer period of time and are expert in the weight training program, then only you should go for the advanced weight training programs. This normally comes after years of normal weight training experience.

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Alternating Crunch –Up- A great abs exercise

Tuesday, June 22nd, 2010

In a venture out to obtain great abs, it is always advisable to start with a core exercise routine. A well defined core exercise routine is believed to bring in great results. Among many of the well known core exercises the alternating crunch is one of the most famous one and there is sound reason for that. The Alternating Crunch is perfectly balanced abs exercise that brings out satisfactory results.
Below are some easy steps for performing the alternating crunch exercise.
Step One –

To start with the exercise you should lie flat on you back and resting the feet straight. The hands should be placed above the head and in the fashion of the feet, they should also be held straight.

Step Two-
In this step one should raise the head, shoulder and arms while keeping the arms straight. Simultaneously one should raise a leg closer to the raised head while keeping the other on the ground. You should keep both the legs straight in their respective position.

Step Three-
In this step you should put back your head in the resting position and the hands in their original position of above the head.
Step Four-
Raise the head and the hands once again and this time raise the other leg while keeping the first leg straight upon the ground.
The process should be repeated number of times with raising the alternate legs.
Key Benefits-
One of the key merits of the alternative crunch up exercise is that it can be performed by almost anybody as it does not require any special expertise for performing the exercise. In addition that as it puts negligible stress upon the lower back, so people suffering from ailments of the lower back can also opt for this exercise.
Precautionary Care-
But you should avoid over stretching the neck as it can cause neck injury. It can be mentioned here that you should keenly observe the steps and perform them in perfect manner in order to gain great results and avoid injury.

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Decline Crunch- Works wonder on the abs muscles

Tuesday, June 22nd, 2010

Believe it or not but decline crunch can bring in wonderful results for your abs. If you are searching for complete for performing this highly result oriented exercise then this is the right place. Here is complete step by step guide for performing Decline crunch.

As the name suggests, you must strictly have a decline bench in order successfully perform decline crunch exercise.
The starting position- You must start with lying back on the bench and then firmly place your feet below the foot pads. Make sure that you lie horizontally with your leg and then relax for few seconds before starting the exercise. Place your arms over your chest or you may keep them beside your head, you may choose which ever you feel comfortable in.

Doing the exercise- You need to elevate your body and while placing the arms as they were placed in the starting position. You should keep elevating your body until you detach your shoulder blade completely off the bench. And the reverse back to the original starting point and repeat the decline abdominal crunch for six packs.

The exercise is known to have many variations and the weighted decline crunch is one of the most popular variations. You need not to change the basic methodology but can certainly introduce some weight for having awesome results. You can just cross you hands above your chest and hold the weight tight and then perform the above mentioned steps. The introduction of eight ensures better results but that does not mean that performing the exercise without weight does not generate results. Different kinds of weights can be used to perform the weighted decline crunch. The right choice of weight is vital and you must take note of the fact that introducing excessive of weight can overstrain you muscles. Another trick is gradually increasing the weight so that your muscles get time to adjust.
It can be hailed as a complete exercise.

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Clam shell crunch- crunch for the lower ab muscles

Tuesday, June 22nd, 2010

Some extremely simple methods constitute the clam shell crunch exercise but when it comes to results, it is simply superb. It can be performed by anybody and does not require any equipment or any assistance. The clam shell crunch with ball exercise is great way of performing the clam shell exercise. Here are some simple steps for performing the clam shell exercise.

  • First step- Start with sitting on the floor and placing a stability ball in between the legs.
  • Second step- While holding the stability ball in between the legs lie flat on the floor. It is deal keep the feet just above the ground.
  • Third step- Place your hands behind your head and lace them tightly.
  • Fourth Step- Bring you head and the bent knees closer to your chest and the return to the original position. Repeat the whole process while holding the ball in between you legs. Te double crunch will generate pressure upon your abs and bring in good results.

The breathing pattern- It is recommended to exhale while you perform the crunch and inhale while you return to the original position.
You should take note of the fact that your chin should not touch your neck and you should look straight to the ceiling. The use of the stability ball ensures better functioning of the bent knees and enhances the effect.
Clam shell exercises can be performed without the stability ball and in that case, the basic procedure remains same. In that case you must bend the knees and must not keep gap in between them and them bring them closer to the chest and simultaneously bring in your head as you did with the stability ball. There is not much difference in the result generated from the exercise done with or without the stability ball.

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Best Abdominal Exercise for abs Workout – Getting Six Pack Abs

Tuesday, June 22nd, 2010

Abdominal exercise helps in doing great workout for abs and strengthens the muscles. In order to have the good impact of the abs workout you need to select the best abdominal exercise. The abs exercise can be done by men or women and the same can be done at home or either at gym. Let us look into few of the best abdominal exercise.

Best Abdominal Exercises for Men

  • Ball Abdominal Exercises: Various ball exercises such as crunches roll backs, bicycle crunches, side crunches, and reverse crunches are best way to strengthen abs muscles.
  • Ring or Bar Abs Exercise: Set of rings or bars can be used to carry out the best abdominal exercises. Holding the bar men can do legs lifts. This works very well for lower abs. This can be done by holding dip bars with straight arms.
  • Weighted Abdominal Exercises: Men can add more challenge to the exercises which they perform by holding dumbbell or plate in the hands while doing workout. Men can increase the weight as per the convenience.

Best Abdominal Exercises at Home

  • Bicycle: This is very effective abs exercise and can be done at home only. You do not need any machines for the same. You need to simply lie down on the floor with back straight and do this exercise.
  • Vertical Leg Crunch: This also does not require any equipment. You can do this exercise by lying down on the floor. Raise the legs upwards and cross the ankles. Arms should be kept by your sides. Then using the abs muscles lift your body up off the floor and then slowly bring the body down.
  • Yoga and Pilates: These help you do good abs workout. These can be done at home itself. You can contact experts in these field and they will guide you. You must do these under guidance of expert.
  • Exercise Ball: You can carry out various abs workouts with help of exercise ball at home only. You can buy the same and keep it your home. You need not go to gym also to carry out the workout.

In case you want to do the best abdominal exercise with help of machines, you should select the exercises machine. You must select the best abdominal exercises machine. Few of them are floor mat, vertical knee raise, medicine ball, or chin up bar.

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