Tuesday, November 10, 2009

Tight Abs in Two Minutes

Tight Abs in Two Minutes

What's the point of toning your abs if you can't see past the fat?
That's the issue at hand. Far too many of us waste countless hours in the gym or in front of the television working for awesome abs that never come to fruition. No, despite our efforts, we're left with the same belly and sagging skin. All our efforts are in vain and we're left wondering, "WHY?"

Fitness expert and personal trainer has the answer to this pesky problem. If you've never done circuit training, it's time to put the intense workout to the test.

"Creating toned and sculpted abdominal muscles won't do you any good unless you can burn the fat that keeps them hidden away," Stefano tells eDiets. "Combine classic cardio or fat-burning exercise in short spurts at target heart rate levels with compact and effective ab builders to cover all bases."

Over time, your regimen may become dull, weakening your motivation. Fitness Experts note that boredom is the number one killer of a workout program. That's why it's important to kick it up a notch every now and then, which is exactly what the Cardio Abs workout achieves. Combining cardio and strength training into one workout gives exercise enthusiasts the best of both worlds.

"The cardio is actually burning the fat. Doing the crunches and the bike kicks develop the abs and the obliques. While the exercises give you the six-pack abs, they don't burn the fat that hides your stomach. You have to do cardio to burn fat. The great thing about this workout is that you're keeping your heart rate at a fat-burning level throughout the routine."


1. Begin with five to 10 minutes of brisk walking, jogging on a treadmill or pedaling on a stationary bike. Two other in-home cardio options might include marching in place or jumping rope.
2. Stop and immediately get down on your mat for one set of crunches done until muscle fatigue. If possible, adjust intensity (as described below) so as to hit fatigue in the 20-30 repetition range.
3. Stop and immediately get down on your mat for one set of bike kicks done until muscle fatigue. Again, adjust intensity so as to hit fatigue in the 20 to 30 repetition range.
4. Beginners quit here, but for a greater challenge, do another stint of cardio before calling it quits.

Repeat this program three or four times each week, extending the time on the treadmill (or whatever mode of cardio you chose) to 10 minutes or even 15 minutes. Combine with some weekly strength and flexibility training for the upper and lower body, as well as a sensible eating program, to achieve the overall best results.

Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor and arms folded across your chest (as shown). Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles tighten. The movement need only be a few inches. Inhale as you slowly curl back down, trying not to let your head touch the floor and maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.

Intensity Booster: To increase intensity, lengthen the pause to two seconds or place your hands behind your head instead of across your chest.

Lie on your back on a mat or padded carpet with the lower back pressed into the floor. Put your hands behind your head (but don't pull on the head). Bring your knees up to about a 45-degree angle and slowly go through the bicycle pedal motion. Touch your right elbow to your left knee and then left elbow to right knee. Continue to breathe naturally. Alternate opposite elbow to opposite knee in a slow and controlled manner until muscle fatigue. Visit Us @ www.MumbaiHangOut.Org

Intensity Booster: Full extension of the legs will increase intensity (as shown), as will keeping the motion very slow and deliberate. Keep the knees partially bent throughout the movement to decrease intensity.

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