Most Effective Ab Exercise : Bicycle Maneuver

According to studies, the most effective ab exercise is the bicycle maneuver. This is the best move in targeting your obliques and the rectus abdominis or what we call the "six pack".

1. Lie flat on the floor and put your fingers behind your head. Your back should be pressed to the ground. Use an exercise mat if you're using the floor so you will feel comfortable while doing this ab exercise. You can also lie flat on your bed or on a flat bench.

2. Have your knees go towards your chest and then lift your shoulder blades off the floor. Don't pull your neck as it will get strained.

3. Let your right leg straighten as you turn your upper body to the left, taking the right elbow to the left knee. And vice versa. Try bringing your knees up to 45 degree angle for an added difficulty. Keep it even and remember to breathe all throughout.

4. Continue switching sides in a pedal motion, as if you're riding a bicycle. Do the pedaling motion slowly so you can feel the contraction of your abdominal and to make it effective. Do 1-3 sets, for 12-15 reps.

If you find this move difficult, there's a modified version you can do. Instead of bringing your knees up, you can rest your feet on the ground with a paper plates touching your heels. Slide your left heel until your left knee is bent while concentrating on your right side of waist. By switching on the other side, bring your left heel back and then slide your right heel next, same manner as you do on the your left side. Keep your elbow in a fixed position and at the back, and focus on rotating the entire torso.

Keep You Body Cool During Workout To Shed Off More Pounds

By keeping your body cool during workout, you can stay longer and do more sets and repetitions and do more exercise programs. You can also workout harder because you're not exhausted from a humid weather. According to Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico, “Being too hot stresses your body out, so you don’t perform as well.”. It means that you burn less fat. So he suggests that you should have a fan at your work out place to at least cool you up.The cooler your body is, the more exercise you can perform, and the more you perform, the more calories you burn.

Cardio Training Improv : Use the Stairs

If you have no time to go to the gym because of your hectic schedule from work, you can still do some exercises and be able to trim down. You can still have a cardio work out, improv style! How?! Well you can use the stairs instead of using the elevator if your office is just located on the 2nd or 3rd floor or even 4th to 5th. Walking on the stairs can burn up calories, imagine how many will you lose if you do it everyday. It's like doing an uphill climb, only it's indoors.

I used this improv method and I was able to lose weight. Whenever I'm not in a hurry, I just use the stairs, from ground floor going to the 5th floor or vice versa. It has helped me trim down, and got a nice cardio even if I may not be able to go to the gym on certain days.Though it's tiring at first, once you do it often, your body will able to adapt and it will be easier the next time around.

Realistic Outlook For Your Resolutions

Now that you're ready to do the exercise, you must first have a realistic outlook on what you would like. Would it be for your health, for weight loss, for muscle building, for your strength and performance in sports or for your appearance? You should know these factors because not achieving it might only disappoint you and discontinue working out. Just as what most people do as their resolution every year, like for example if they want to lose weight, ever wonder why every year it's on their number one list again and again? It's because once they get disappointed when things didn't turn out well at the start they stop the program, and will just do workouts again for the following year. You should know that it's not that fast in achieving what you want with your body, it requires time and effort. It's not a one click solution. Say you're into muscle building, there are certain people who don’t grow muscles fast compared to others, genes also play a major part here so don't get disappointed when you see one getting big fast. You may not get big now but in time you will, and notice your strength, at least you can now lift heavier weights compared when you have just started. Do it regularly, with good rest plus good food intake and you'll see great results.

Go To Your Doctor First Before Entering Any Exercise Program

Here's a reminder by the way guys, before you enter into any physical conditioning, you have to go to your doctor first for some physical check-up. You have to know your body if you have any illness or injuries just to be safe and sure. Got to know what is the appropriate workout regimen for you 'cause you can't do this and that program if you have any injuries that may affect your body if you do it. Got to be A-ok. Now if you have the go-signal to do this program, then let's get it on!

Your House Can Be Your Gym

Enrolling in a gym is intimidating especially if you're just a mere starter and you only have yourself to go and work-out. The presence of these fit folks may have you either be more determined and inspired to reach to their level or at worst cases, may have your self confidence decrease and feel out of place because everyone's in the advanced level already, having a good body to show and here you are, not in shape and will gonna be struggling with the exercise programs for sure once you've started doing those. If the latter is the case, no worry, 'cause you can still lose those pounds away right at your own turf. Yes, you can use your very own home if you're not comfortable going to the gym.

All you need to have are :

1. Exercise mat
2. Dumbells (a pair will do)
3. Jumping rope
4. Kettlebells
5. Resistance rubber bands
6. Medicine ball/ stability ball

These simple things can help you build muscles and shed those fats away and if you want to add some machines at your home, you can have stationary bike or treadmill or an elliptical training machine, bench press, barbell and some plates. Machines that will not eat a lot of space in your room.

Ready.. Set.. Go!

Getting fit and in shape requires proper training, good nutrition and rest. It's not a one click solution and then there you go. Nah, it's not like that, you have to have discipline first of all because it's going to be a long road in losing your weight and be fit. Since it's a long term process, you need to have a healthy lifestyle. Having a healthy lifestyle makes it easier in achieving your goal.

Now, are you ready be fit? Let's start it off today! Ready.. set.. go!!!