Starting with a series of specially selected exercises that can be done indoors, outdoors, while travelling, in a gym or at home, you will be well equipped to focus on yourself in 2009.
Now is the time to invest in your health. It will not be long before you look like your favourite star or get the body shape you have always secretly wanted. You will be surprised to know that in spite of their insanely busy schedules, the parties, the pampering and the decadence, celebrities who are famous for their figures, work really hard, consistently and regularly to achieve the perfect body. You can get there too - it is totally in your control and within your reach. So are you ready to get Absolutely Fabulous Abdominals? Just rev up your favourite dance beats and go for it.
Three is a great number. Here is a simple programme in three’s:
||Rest Btw Sets
||Stretch After 3 Sets
||2 (8-8-8 L. UP)
Here is how it is done.
Level 1 (Beginners) Exercise 1 (8-8-8)
• 8-8-8 stands for eight counts - to music or just plain counting.
• 8 beats/counts basic ab crunch
• 8 beats/counts hold in up position
• 8 beats/counts pulse in up position Start with the basic crunch for 8 beats/counts, then lift immediately to hold position for 8 beats/counts and next immediately lift and pulse for 8. This cycle is one set. Rest one minute. Do three sets in total. Practice first without music to ensure correct technique.
Basic ab crunch: Lie down on your back on a mat/bath towel on a hard flat surface. Bend legs to 90 degrees, hip width distance apart, feet flat on the mat. Make a basket with your hands and place behind your head at the base of your neck for support, elbows in line with your head. Squeeze ab muscles so that you bring your belly button towards your spine, which will tilt your pelvic slightly upward and reduce the arch of your lower back.
Maintain this tight ab position. Inhale and lift up your shoulders and head off the mat to bring your last rib closer towards your hipbones. Squeeze the abs further. Ensure that elbows do not come forward but stay in line with your head. Do not let chin touch the chest. Exhale and lower shoulders and head back down to just one inch above the mat and lift off again for another repetition, squeezing the abs as you do so. Do for 8 beats/counts.
Hold position: Lift the shoulders and head off from the floor and stay suspended up with squeezed abs for 8 beats/counts. Release squeeze and lower back down. Breathe normally throughout.
Pulse: Inhale, lift off shoulders and head into the up position as in the basic crunch. Squeeze abs. Exhale and lower just one inch. Inhale and lift up again one inch, squeeze abs, then exhale and lower 1 inch. Lift and lower for 8 beats/counts. Release and relax.
Stretch: Finish the three sets off with a stretch. To stretch the ab muscles fully, straighten your legs (from the 90 degrees bent position), place on mat, point your toes, extend your hands, palms facing up, behind and over your head and attempt to pull your hands and pointed toes apart in opposite directions. Hold this stretch for about 30 seconds and slowly release. Breathe normally throughout.
Tip : Lift and lower without jerking the neck and in a smooth controlled manner.