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21 Abs Exercises Way Better Than Crunches

Soooo much better!

To flatten your belly needs multi-muscle exercises that focus your core, lower abs, upper abs. transverse abdominis, obliques and lower back muscles to burn calories and slim down waistline. If you are ready for this, then we have prepared you here 21 abs exercises to blast fat and show off your sleek and sexy stomach!

1.Resistance Band Bent-Over Row

Grab a resistance band and step on.

A- Hold the band about shoulder-width apart, bend at your hips and lower your torso until it is almost parallel to the floor. Knees should be slightly bent and lower back naturally arched.

B- Squeeze shoulder blades together and pull the band up to your upper abs.

Pause, then return back to the starting position.

2.Double Leg Lifts

Lay flat on the ground with your legs extended straight up toward the ceiling. Place hands underneath the back of the head. Press lower back into the ground, in slow-motion lower legs down toward the floor, then slowly raise them back up.

3.Planking Frog Tucks

A- Begin in a pushup position with the body straight from shoulders to ankles.

B- Bring right foot forward and place it next to the right hand .

Try to prevent hips from sagging. Return leg to the starting position and repeat with left leg.

4.Standing Ab Rollout

A- Place palms on the ball, and stand legs wide Walk the ball out so, the back is straight and hips are in the same line as your ankles.

B- Lean your body forward, allowing the ball to roll down your forearms. Stop once elbows reach the ball and you’re balancing on your tiptoes. Get back to the starting position.

5.Wall Slide

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A- Place hands and arms against the wall in a”high-five” position. Eelbows bent 90 degrees and upper arms at shoulder height. Hold for 1 second. Slide elbows down toward your sides as far as you can. Squeeze shoulder blades together.

B- Slide arms back up the wall as high as you can while keeping hands in contact with the wall. Lower and repeat.

6.Towel Abs

Begin in a plank position with two towels under the balls of your feet. Bend both knees in toward the chest, arms straight and flat back.

7.T-Cross Sit-Up

A- Lie on the floor with arms out wide. Make a T with your body.

B-  Sit up, lifting the right leg. Twist and bring left hand to the right. Roll back down and repeat on the other side.

8.Dumbbell Curl to Squat to Press

A- Grab dumbbells and let them hang at arm’s length next to your sides with your palms facing forward.

B- Don’t move upper arms, bend elbows and curl dumbbells close to the shoulder. Push hips back and lower the body into a squat, thighs are parallel to the floor.

C- Stand up and press the dumbbells over your head.

Return to the starting position and repeat.

9.Mountain Climbers

Begin with a traditional plank. Shoulders over hands and weight in your toes. With core engaged, bring right knee forward under the chest, with the toes just off the ground. Return to basic plank. Switch legs, bringing the left knee forward.

10.Barbell Hip Raise

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A- Sit on the floor with upper back against a stable bench, knees bent and feet flat on the floor. Put a padded barbell across hips and grab the barbell with an overhand grip, about shoulder-width apart. B- Keep back against the bench and the barbell below the pelvis, raise hips—while squeezing glutes—until hips are in line with the body.

Return to the starting position, and repeat.

11.Plank With Shoulder Tap

A- Start with a plank variation with your feet slightly wider than hips for added stability.

B- Keep torso stable, bring your hand to left shoulder, then return right hand back to the mat. Bring left hand to right shoulder and return it to the mat.

12.Side Bridge

A- Lie on your left side with knee bent at a 90-degree angle and elbow underneath the shoulder. Push hips forward, lifting thighs off the ground. Rest a right hand on top of right hip, and hold for 30 to 60 seconds.

13.Crossover Stepups

A- Grab dumbbells and stand with left side next to a step that’s at knee height. Place your right foot on the step.

B- Press through your right heel.

C- Push body up onto the step until both legs are straight. Lower body back to the starting position.

Perform the prescribed number of reps with right leg, then switch to left leg and repeat.

14.Reverse Crunch

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A- Lying on back, lift legs in the air with knees bent. Place hands on the floor beside you.

B- Use lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.

15.Overhead Split Squat

Hold dumbbells directly over shoulders, with arms completely straight. Squeeze abs tight for the entire exercise.

A- Stand in a staggered stance, left foot in front of the right foot.

B- Push hips back and bend knees so your lower body into a squat. Pause, then push back up to the starting position.

Do the same number of reps with your right foot in front of your left.

16.Birdog

A- Get on all fours, with knees under hips and hands under shoulders. Remember to keep abs engaged and keep back flat. Reach out with your right hand and extend your left leg out behind you.

B- Round back and head to connect right elbow with left leg under body.

17.Dumbbell Squatras

A- Stand with feet shoulder-width apart and arms at sides holding dumbbells.

B- Push hips back, bend knees, and lower your body into a squat.

C- Place dumbbells on the floor, then kick legs backward into a pushup position.

D- Kick legs back to the squat position. Stand up and jump.

18. Side Plank Crunch

A- Start in a side elbow plank with left forearm on the floor and right hand behind the head.

B- Keep torso stable and waist lifted, bring right knee up towards the shoulder to lightly tap your right elbow. Lengthen right leg back to the starting position.

19.Cross-Behind Lunges

A- Hold dumbbells at arm’s length at your sides, palms facing each other.

B- Do a curtsy. Lower body until front knee is bent at least 90 degrees.

C- Pause, then return to the starting position.

Repeat with your other leg.

20.High Knees

A- Hold hands at waist level.

B- Hop right knee up towards the hands, then quickly switch legs and hop left knee up.

21.Dumbbell Pushup Row

A- Hold the handles and position in a pushup position.

B- Lower body to the floor and press back up.

C- Pull dumbbell using your right hand up toward the side of your chest.

Pause, and return to the starting position then repeat with your left hand.

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Health

12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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Health

15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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