Archive for September 3rd, 2009
Take Your Abs From Flab to Fab
Who says Ciara and Beyonce should be the only ones allowed to bare their midriffs? Summer is coming to an end, but it is never too early to start working on your bikini six pack abs for next summer. These exercises can help you be prepared for the sand and waves by January. They’ll strengthen and tone the rectus abdominis, the muscle that stretches from your ribs to your hips, and the obliques, the muscles that run down the sides of your torso. Do two sets of 10 to 12 repetitions, with a 1-minute break in between. Aim for two or three workouts a week, resting a day between sessions, and you’ll stand taller and look slimmer.
Hip Lift:- Lie on your back with your arms by your sides, palms facing up. Raise your legs so they are straight up toward the ceiling and perpendicular to your torso.
Pull your navel toward your spine and lift your hips a few inches off the floor, keeping your legs pointed straight up. Then slowly lower your hips back to the floor.
Torso Twist:- Sit on the floor with your knees bent and feet flat, about hip-width apart. Extend your arms straight in front of you, and lace your fingers. Tighten your abdominal muscles and lean back about 45 degrees toward the floor.
With your abs taut, rotate your torso toward the right as far as comfortably possible. Be sure to move your upper body (head, shoulders, arms, chest, and abs) in unison; don’t lead with your arms. You should be looking in the same direction your hands are pointing throughout the move. Hold, then return to center and twist to the opposite side. That’s one rep.
Continue at your own pace.