Lower Abdominal Muscle Exercises

SHORT DESCRIPTION: This article outlines the techniques and strategies to
achieve a flat lower abdominal region.

BODY OF ARTICLE: The muscles in the lower abdominal region (below the navel) do
not exist in isolation. The abdominal muscles consist of a series, called the
upper, lower and oblique abdominals.

It's not possible to train the lower abdominal muscles and leave out the others,
but it is possible to do exercises that emphasize this area. Let's try and
understand the function of the abdominal muscles.

Contraction of the upper abdominal muscles tends to bring the ribs towards the
pelvis. Imagine you are lying on your back for the abdominal crunch. When your
shoulders are raised off the floor, the action is initiated by the upper
abdominal muscles.

Contraction of the lower abdominal muscles tends to bring the pelvis towards the
ribs. Imagine you are lying on your back for the traditional reverse abdominal
crunch (one of the best lower abdominal exercises). When your legs and hips are
raised off the floor, the action is initiated by the lower abdominal muscles.

The secret to a flat, toned and trim lower abdominal region lies in aerobic
exercise and diet. In addition, you need to do specific exercises, which I am
about to teach you.

How to stimulate change when your abs stop responding. As human beings, we are
creatures of habit. We tend to do the same exercises over and over again, in
the hope that we will see results at some point. This does not work, because
the body becomes accustomed to the same type of stress and becomes
‘energetically efficient'. This means that when you do the same exercise over
a period of time, the body becomes so efficient at it that it burns fewer
calories while doing it!

For example, if you use the treadmill 3 times a week, your body progressively
burns less calories each time (as long as the speed, incline and duration
remain the same). To get results, you need to adjust one of the 3 factors.

Also, following the same exercise regimen over and over not only gets boring,
but can lead to exercise plateaus that can decrease your results.

Hence, if you normally exercise for 45 minutes four days a week on a treadmill
with the same intensity and time for each workout, over time you will not
benefit as much as you did when you began. Your body will become accustomed to
the routine, and it can become increasingly difficult for you to meet your
fitness goals. The repetitiveness also can be boring - even with music, TV or a
magazine for distraction, the exercise might become mundane, which also can
decrease the likelihood you'll continue working out.

Mix it up! Do you work out at a gym? Instead of 45 minutes on a treadmill each
time, jump on a Lifecycle exercise bike for 30 minutes, then spend 15 minutes
on a stairclimber. Swim one day and lift weights another.

What does this have to do with lower abdominals? Everything! Change is good, and
stimulates fat loss, which in turn helps the lower abdominal muscles become more
visible and defined. Treat your body as a complete unit rather than over
emphasizing the waistline. Don't make the same mistake that everyone does -
doing hundreds of repetitions of abdominal exercises in the hope of getting a
flat abdominal region.

Lower abdominal muscle exercises. These exercises involve the lower body,
specifically the gluteals (the muscles in the hip and buttock region burn a lot
of calories, the gluteus maximus is the largest muscle in the body) and the
quadriceps and calves. Translation - you burn more calories and more body fat.
Strength training for the back and shoulders also helps boost metabolism, which
is critical to low body fat.

Plank - Lower Abdominal And Lower Back Muscles. Starting Position: Get on an
exercise matt on all fours, with your elbows touching the matt directly
underneath your shoulders. Extend your legs back as far as you can, and keep
the toes on the floor. Movement: Raise the hips up and hold yourself in this
'plank position' with your back completely flat. This is an excellent exercise
for the hips, thighs and abdominal muscles. Lower the hips slowly down to the
mat. Repeat 15-20 repetitions. (Most individuals find it hard to complete 15-20
reps for this exercise and 8-10 might be a more suitable starting point).

Reverse Crunches - Lower Abdominal Muscles. Starting Position: Lie on your back
with your hands at your sides. Raise your legs straight up in the air.
Movement: Exhale as you bend your knees while curling your lower body towards
your chest. Inhale as you slowly return your legs to the starting position.
Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.

Lying Scissors - Lower Abdominal Muscles. Starting Position: Lie on your back on
an exercise matt with your palms on the mat under your lower back and your legs
outstretched. Movement: Exhale as you alternately raise your legs up in the air
with a slight bend in them. Inhale as you lower your legs back down to the matt.
Repeat for 8-10 repetitions.

These exercises will help you get results, as long as you are consistent with
the program. Good luck on your way to a flat lower abdominal region!

RESOURCE BOX: Get a free, full colour exercise routine instantly by emailing
home-exercise@aweber.com
For more information about lower abdominal muscle exercises, please register for
free and get full-color exercise routines, diet plans and grocery lists at
http://www.best-weight-loss-programs.net

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Bun and Thigh Exercises

Get a Firm and Shapely Booty

SHORT DESCRIPTION: Most women are obsessed with building nice solid and shapely
buns. The butt muscle is commonly referred to as the glutes. There are many
exercises that shape and strengthen your glutes. The key is to train them
effectively, without overtraining them.

BODY OF ARTICLE: Most women are obsessed with building nice solid and shapely
buns. The butt muscle is commonly referred to as the glutes. It gets this name
from the three muscles that it consists of: the gluteus maximus, gluteus
medius, and the gluteus minimus. Logic will tell you that the gluteus maximus
is the largest of the three. It's the one that's most noticeable.

The gluteus medius and minimus are located around the body part of your pelvis,
so they are not as apparent. All three glute muscles are involved in rotation
and extension of your leg.

There are many exercises that shape and strengthen your glutes. The key is to
train them effectively, without overtraining them. Even though this key is
simple, it is effective and vital. The question now is; what exercises can you
implement to catapult you to the "nice/firm butt" category?

Traditional Squats

The squat is a compound exercise (works all the muscles simultaneously in that
muscle group) and top-class for adding shape to your bottom. Include this
exercise first in your bun training to ensure you target the entire glute
muscle simultaneously.

Use a variety of rep ranges and sets. It's safest to squat until your upper legs
(from knee to hip) are parallel to the floor. However, at times you can squat
past parallel, provided the poundage you use is light. Also, with light
poundage you can vary foot placement and foot width to further target other
areas of the upper legs.

Pile Squats

Further extend the traditional squat by adding pile squats to your program.
Pile squats can add some variety and help target the muscles of the inner and
outer thighs to a much greater degree.

If you are unfamiliar with the pile squats it's simply taking a wide-stance with
your toes pointing outward. Hold a dumbbell in front of you and squat straight
down and rise back in a controlled manner.

Reverse Partial Squats

Training a muscle in its strongest position, which is the contraction point, it
a sure fire way to build strength and muscle fast. However, there is another
side to training a muscle to its fullest, and that's hitting the weakest part
of the lift.

The strongest range of a traditional squat is from the last few inches to
contraction point (standing upright). Therefore, if you want to work the
weakest range, then that would be from it's stretched position (squatted
position) to roughly mid-point.

Simply put, rather than doing the traditional full range squat, you will be
squatting from the bottom position to mid point, back down to the squatted
position.

To ensure safety on this exercise, you should perform these either with
dumbbells or in the squat cage. Set up the safety rails in the squat cage so
they are just below the barbell when you are in your full squatted position.
You don't want the safety rails to touch your barbell as you squat, but it's
there just in case you can't complete your set or you lose your balance.

Lunges

Lunges are great for working all the muscles in your upper legs and glutes. This
is an essential exercise, yet often neglected. Lunges can be performed in a
variety of fashions such as walking lunges, reverse lunges, side lunges and so
forth.

The Stepper

The stepper is a great way to get cardio in, as well as build and shape your
legs and glutes. The stepper requires you to use your legs and glutes to move
the foot platforms up and down.

Conclusion

To build great buns and thighs you need to incorporate exercises that use those
muscles to a large degree. Compound exercises should compose the bulk of your
training. When you build your buns and thighs to their maximum potential, you
wont' think twice when someone calls you a hard ass.

"Use of this article is authorized provided it is reproduced in full, and all
web URLS are active hyperlinks directed to the author"

RESOURCE BOX: Karen Sessions has been in the fitness industry since 1988. She is
a nationally qualified bodybuilder and holds two personal training
certifications. She has written 6 ebooks on fitness and has helped hundreds of
clients transform their bodies. http://www.theelitephysique.com

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Fat-Free Or Sugar-Free

SHORT DESCRIPTION: You will be surprised to know that the so-called fat-free
foods that are available in the market may actually end up destroying your
carefully laid-out diet plans...

BODY OF ARTICLE: You will be surprised to know that the so-called fat-free foods
that are available in the market may actually end up destroying your carefully
laid-out diet plans. Think of it, any fat-free foods must taste reasonably
good, because if they don't, no one will buy them. To achieve that, most
fat-free foods available in the market are stuffed with oodles of sugar, which
can sabotage all your weight loss plans. This is because sugar is loaded with
calories. So when you consume such fat-free foods and that, too, in bigger
portions because they are fat-free, you are unknowingly adding unwanted
calories and putting on weight instead of losing it!

Did you know that in the United States, there's a health debate raging over the
fact that increased intake of sugar contributes primarily to a rise in obesity!
And, of course, you are aware that an average American has way too much sugar in
his or her diet. Therefore, it is imperative that you cut down on sugar and
sweet-tasting, fat-free foods, especially if you are on a diet, because these
foods will end up getting you overweight.

Another example is honey. Everyone talks about the virtues of honey: about its
natural taste and wellness properties, about it being fat-free. But no one
talks about the fact that honey can make you overweight! In fact, some studies
reveal that honey is worse than sugar! Other examples of fat-free foods that
are detrimental to your diet are: fat-free chocolates/candy, fat-free cakes,
sweet cereals, toppings, sweet syrups, lemonade, beer and just about anything
that spells "sweet" to you.

This does not mean that you have nothing to offer to your "sweet tooth" that
will keep it quiet during your weight training or diet program. You can satisfy
your "sweet craving" with healthy foods such as fruits or yogurt or any other
food that satisfies you but does not contain sugar or sugar derivatives.

The moral of this story is that all sweet, fat-free foods can actually make you
fat, and it will be best for you to avoid such fat-free foods and any form of
sugar while you are on a diet. And it will be a good plan if you stop yourself
from stacking your shopping cart with fat-free foods and start piling up
healthier foods instead.

Remember that sugar by itself may be fat-free, but it can make you very fat. So
stop looking for only fat-free labels on foods when you are on a diet. Instead,
pay attention to sugar-free labels, as well. That will make your weight loss
mission successful.

RESOURCE BOX: You can get the FREE Special Report about "Weight Loss Tips" at:
http://www.theweightlossguide.info/Gift/SpecialReport.pdf

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Abdominal Muscle Exercises

SHORT DESCRIPTION: This article outlines the correct way to approach abdominal
muscle exercises and reveals the 3 most effective abdominal exercises, based on
current scientific research.

BODY OF ARTICLE: As a personal trainer, I get asked this question at least once
a day, "Which the best exercises to get firm, flat and toned abdominals?" It's
not an easy question to address, since there are hundreds of abdominal
exercises.

Let's face it. Our eyes gravitate towards a flat and well toned abdominal
region. We all want that elusive flat, firm and enviable look of ‘washboard
abs'. The muscles of your abdominal region, and indeed the midsection aren't
isolated; they weave through your torso like a web of high-tensile steel, and
it's critical to train them the right way.

So how do you get results fast? A recent study by the American Council on
Exercise has the answer. Let's discover the 3 most effective exercises to get
flat abdominals, the correct way to breathe during abdominal exercises and tips
and tricks to get results faster. I have integrated these exercises to help
thousands of clients get results. You can view my clients in action with
exercise videos and download full color abdominal exercise routines, diet plans
and ebooks by registering on my websites mentioned at the end of this article.

A California study conducted by the American Council on Exercise has determined
that the classic sit-up is not the best answer for stronger, flatter
abdominals. The conclusions were intriguing, to say the least. The traditional
sit-up was among the least effective abdominal muscle exercises.

Sit-ups (in which you raise your trunk up from the floor with your knees
straight or bent) involve the hip muscles disproportionately relative to the
abdominals. This means the hip muscles work more and the abdominal muscles work
less i.e they are not getting trained in the right manner. In addition, there is
an unnecessary (and potentially harmful) strain on the lower back. The sit-up is
not only ineffective, but potentially harmful.

There's more, and it's equally surprising. The study indicated that several
gadgets for the abdominals were either ineffective or marginally more effective
than a regular abdominal crunch, which doesn't cost you anything, other than the
time required to learn the right technique.

Now for the big news. The top three abdominal muscle exercises were:

The Bicycle maneuver. The Captains Chair. Crunch on an exercise ball.

For best results.

Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10
repetitions each week till you work your way up to a set of 40 repetitions in
each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and
you do not need to train more than that.

Breathing during abdominal muscle exercises.

With all abdominal muscle exercises, exhale as you contract / exert / come up /
crunch your abdominals; inhale as you relax / lower / return to the starting
position.

Points to remember.

1. If you have lower back injuries or pain, consult a doctor before you begin,
so you don't hurt yourself. Also see a physician if you are over 35, have been
sedentary for a long time, have high blood pressure and/or cholesterol, are a
smoker, have chest pains or shortness of breath or have had a joint or muscle
injury.

2. It's not the number of repetitions, but the quality and technique that gets
results. Overdoing sit-ups can hurt your lower back. Besides, the best way to
get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a
healthy diet and do regular aerobic exercise.

RESOURCE BOX: For more information about abdominal exercises and to download
free and full-color exercise routines, diet plans and grocery lists, visit
http://www.best-weight-loss-programs.net/ . For free bonuses and exercise for
women, visit http://www.toningforwomen.com/ . To train with Nitin Chhoda, visit
http://www.phonefitnesstrainer.com/

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6 Reasons Why Exercise Programs Fail

SHORT DESCRIPTION: Jumping into a fitness program with both feet is very common.
Many times people get all ho-hum with their goals and exercise program and have
a do-or-die attitude. Granted, it's a good attitude to have, but it can also be
a legacy.

BODY OF ARTICLE: Failure to set goals – Goal setting is one of the most
important aspects in anything you attempt. What do you want to accomplish and
in what time frame? If you don't have concrete goals, you don't have a plan

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