10 Killer Workouts For Abs for Women

Stay motivated and don’t get discouraged or stop in between. This will surely take some time, but gives you the most effective result. Have patience to tone your abs and flaunt them. So rush now to take the challenge and get the toned up abs that you always wanted. Check following workouts for abs:

1. Abdominal Hold:

Abdominal Hold

2. The Side Crunch

The Side Crunch

3. The Hundred

 The Hundred

4.Torso Track

Torso Track

5. Reverse Crunch

Reverse Crunch

6. Crunch with a Heel Push

Crunch with a Heel Push

7. Ab Roller

Ab Roller

8. Opposite Arm and Leg Raise

Opposite Arm and Leg Raise

9. The Prone Plank

The Prone Plank

10. Vertical Leg Crunch

Vertical Leg Crunch

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4 Multitasking Exercises to Increase Your Fitness Results

Weights aren’t the only way to get sculpted: Resistance bands are powerful (and portable) tools for strength training anywhere. These low-tech, lightweight fitness props are perfect for at-home workouts or tossing into your suitcase.

Do 20 reps of each move, with a light-resistance looped band. Do 4 to 5 sets, 3 times a week.

1. Squat & Press

Squat & Press

Stand with feet shoulder-width apart, band under middle of feet. Hold band with palms up at chest level so band forms a rectangle between hands and feet. Keeping weight on heels, lower into a squat until thighs are parallel to floor. Stand and thrust arms overhead. Return to start.

2. Band Push-Up

Band Push-UpStart in a high plank, wrists under shoulders, band stretched across back (just below shoulder blades) and looped around thumbs. Bend elbows to lower toward floor. Press back to start.

3. Bent-Over Row

Bent-Over RowStand with feet shoulder-width apart, band under middle of feet, knees soft. Hinge forward, keeping back flat, and grab band on both sides at knee level. Hold elbows close to body as you pull hands to chest, squeezing shoulder blades at top of each row. Return to start.

4. Core Twist

Core TwistSecurely loop one end of band around a door handle, the other around your hands. Stand a few feet from door with left side facing it so band is taut. Extend arms in front of you, palms together. Engaging abs, rotate upper body 45 degrees toward door, lessening tension. Twist back to start. Do reps. Switch sides; repeat.

Source: self

Best 5 Abs Workouts for Women

Accept it or not! Every woman wishes to have a tummy that’s flat, feminine, toned and taut? Don’t u agree? Struggled a lot to get results? If you have always fallen short of your dream of having a flat toned sexy tummy… And if you are thinking, “It is a hard task” then.

Stay motivated and don’t get discouraged or stop in between. This will surely take some time, but gives you the most effective result. Have patience to tone your abs and flaunt them. So rush now to take the challenge and get the toned up abs that you always wanted.

1. Abdominal Hold

Abdominal Hold

Procedure:

  • Sit erect by a strong chair by keeping the hands on the edge. Point the fingers towards the knees.
  • Tighten the abs and lift your toes 3 to 4 inches from the floor. Also lift your butt above the chair.
  • Be in this position till you are comfortable. Try at least for being in this position for 10 seconds.
  • Put yourself back again in the same position and repeat the same procedure.
  • Do this abdominal hold exercise for 1 minute.

2. Opposite Arm and Leg Raise

Opposite Arm and Leg Raise

Procedure:

  • Keep the knees under your hips. Wrists should be placed under the shoulders.
  • Take off your left arm upwards till your shoulder height and left leg till the height of the hip.
  • Hold till you count 2.
  • Repeat Opposite Arm and Leg Raise on the opposite sides as well.
  • You can do 15 to 20 reps, with the alternate sides.
  • After you are a master in this with enough practices, you can try touching your opposite elbow to your knee.

3. Reverse Crunch

Reverse Crunch

Procedure:

  • Lie down on the floor mat by placing your hands on the floor. You can also put them behind the head.
  • Slowly bring the knees to the chest for 90 degrees. You can keep your feet together or crossed.
  • Pull your abs and take off the hips above the floor till the legs are to the upwards direction.
  • Come back to the normal position. You can do this 1-3 sets of 12-16 reps.
  • Let the abs lift your hips. Don’t swing the legs.

The reverse crunch is the 7th best ab exercises that strengthen rectus abdominis.

4. The Prone Plank

The Prone Plank

Procedure:

  • Take a push up position. Place your palms on the floor and behind the shoulders.
  • Hold in this position for 30 seconds. Connect your abs and extend the arms and legs with the head straight aligned along with the spine.
  • With proper practice and few days, try holding this position for up to one minute.
  • After this you can also try one-arm stable switching plank. This is a bit difficult version of The Prone Plank.

5. Crunch with a Heel Push

Crunch with a Heel Push

Procedure:

  • Lie down on the floor mat on the back. Keep the knees bent and your hands should be to the head.
  • Pull the feet from your abs. lift your shoulder blades above the floor.
  • Avoid pulling off the neck and support the head.
  • When you are at the top of the crunch gently press the heels to the floor. Push your back towards the mat and raise the glutes slightly above the floor.
  • Come back to the normal position. You can repeat this 1-3 sets of 12-16 reps.

This is most effective on rectus abdominis muscles.

Source: stylecraze

What to Eat Before You Work Out

When it comes to working out, it’s important to feel energized, but it’s not always as simple as grabbing a snack on your way out the door. Eating too close to exercise is a recipe for discomfort, but heading to the gym hungry isn’t ideal either.

We spoke with nutritionist Heidi Skolnik, MS, CDN, FACSM to find out what to eat and when, before heading to the gym.

1. All Day Long

All Day Long

It’s never a good idea to start a workout with a water deficit. Make sure to stay well hydrated before, during, and after exercise. Use this hydration calculator to see how much water you should be drinking daily. Keep in mind that the body needs to be hydrated to process calories; even being mildly dehydrated can slow down your metabolic rate.

2. Two to Three Hours Before a Workout

Two to Three Hours Before a WorkoutIf you’re planning a meal a couple of hours before working out, Heidi suggests eating a meal that is a mix of carbs, protein, and fat, which falls in the 300- to 400-calorie range. Her suggestions include a small serving of lean protein with veggies, hummus and pretzel crisps, or a fruit and nut bar (we’re partial to KIND and Larabars) with a small serving of yogurt. Avoid gassy food like beans and broccoli since they may cause intestinal discomfort.

3. One to Two Hours Before a Workout

One to Two Hours Before a WorkoutAs you get closer to your workout, carbs should become the focus of your snack (up to 50 grams) with just a little bit of protein. Heidi suggests cereal with skim milk or trail mix with a latte. If you only have one to two hours before your workout, keep your snack under 200 calories. This mixed protein-carb snack will help you feel satisfied and fueled and may also help reduce muscle soreness.

4. 15 to 30 Minutes Before a Workout

15 to 30 Minutes Before a WorkoutIf you only have 15 to 30 minutes before a scheduled workout, choosing a small snack that is simple to digest is key, says Heidi. Pick a snack that has about 25 grams of carbs like a tablespoon of raisins, a small banana, a few saltine crackers, or a small serving of applesauce.

5. Immediately Before a Workout

Immediately Before a WorkoutIf you haven’t eaten in awhile, don’t skip out on food — even if you’re just about to head into the gym, says Heidi. Your body will need the energy to power through whatever vigorous workout you put it through. Restrict this snack to simple carbs (up to 15 grams), and keep it light: seven to nine jellybeans, an eight-ounce sport drink, or one slice of white bread should do the trick.

6. Post-Workout Snack

Post-Workout SnackWithin 30 minutes of finishing a workout, eat a snack that is a mix of carbs and protein. This will help reduce muscle soreness, and, since your body’s metabolic rate is higher after a workout, it will give it the fuel it needs to recover. Heidi’s faves include chocolate milk or yogurt (throw in an energy bar if you’re famished or had a really intense workout), or cottage cheese with a banana or pineapple.

Source – popsugar

5 Kettlebell Workouts to improve your body

You can easily transfer your body with these 5 easy kettlebell exercises.

KB Killer Combo

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Place the weight (ideally 8-12 pounds) in your arms and hold with both hands chest level. Widen your stance to squat position. As you squat down, make sure all of the weight is in your heels (keep your toes peeled from the ground). Then explode up onto your toes, raising the weight overhead. Quickly return to the squat position and explode to the left (pivot your feet) while raising the weight over head, then repeat to the right. Do this three-step motion non-stop for one-minute straight.

KB Warrior Lunge

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Keep your feet together in a strong and straight stance and start with the kettlebell chest-level, racked up by both arms. Step back into a rear lunge with one leg, then, as you come back out of your lunge, continue to drive through your heel and kick forward with the lunging legs as you lift the kettle bell overhead. Keep knees at 90 degrees in your lunge and drive through your heel. Repeat in one swift and fluid motion for one minute on each leg, then switch sides.

KB Warrior Kick

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Keeping the kettlebell chest-level, extend one leg behind you as you lower the kettlebell towards the ground. Hold for 10 seconds, keeping your glutes engaged and hips even, then, using the balance of the stationary leg, drive through your heel to balance your way back up. Repeat for one minute on each side, then switch sides.

KB Single Leg Snap Kick

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Hold your kettlebell mid-racked (chest-level with both hands holding the handle) and tight to the body. Balance on one foot, pressing through your heel into the ground. Lift up your other leg and hold it, bent at the knee, using the strength of your ab muscles. Then snap the leg up, as high as you can. Keep abs tight and shoulders back, and do not arch your back. Alternate legs for one minute, non-stop.

KB Kickboxing Sit Up

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Lie on the ground in a sit-up position and hold your kettlebell on your chest. Do a sit-up, then from the top of the sit-up position, bend both knees to one side towards your butt and sit yourself up on both knees. From there, stand on one leg and then the next to get into a full standing position. Once standing, raise the kettlebell over your head. Repeat the same motions in reverse. Repeat for one minute, alternating which leg you stand up on first.

Source – bustle

Easy Ways to Burn Calorie at the Gym

During a busy day, carving out an hour to head to the gym can be tough, so the question is this: are you making the most of those 60 minutes? With a few simple tweaks, you can increase your calorie burn instantly. Try these tips the next time you’re at the gym to maximize your sweat session.

1. On the Treadmill

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– Incorporate speed intervals.

– Raise the incline.

– Go a little longer.

– Pump those arms!

2. When Strength Training

When-Strength-Training

– Exercises that utilize your own body weight have been shown to burn more calories.

– Force your body to work harder by creating instability.

– Do supersets, moving quickly from one exercise to the next without resting.

– Do multitasking moves that work more than one part of the body at once.

3. On the Elliptical

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– Use the handles to go for a total-body workout.

– Utilize the resistance.

– Watch your pace.

– Include intervals, alternating between short periods of pushing your body to the max with recovery periods.

Source – popsugar