AB work out from a friend that have the best abs I ever seen
First and foremost, I work out my abs every day; Mostly because I can do it at home even on days when I skip the gym.
So every single time I do 2 sets of 50 straight crunches. That took me a while though. I started with 4 sets of 25.
Then I cross one leg over the other and do 25 side crunches (right elbow to left knee and vice versa).
Then I do 25 crunches with one leg still crossed and I lift my foot about one inch off the ground each time I crunch. Then switch legs and do it again...
I do that routine every night even when I’m in a hurry because it takes, at most, 20 minutes.
And that's all I ever do with crunches because, unless you have the technique down flawlessly, crunches can begin to hurt your neck and shoulders...
when I have a little extra time or when I am at the gym I add to it though...
One that is really easy and works the pudge right below your belly button (which is really hard to work) is to lay down flat on your back. Put your hands under your little butt! Then extend your legs straight up to the ceiling. Whenever you're ready lift your butt slightly off the ground and point your toes hard to the ceiling (I like to imagine a string attached to the ceiling pulling my toes straight up). Hold that for a 5 second count, rest for 2, and do it again. Do that ten times and I promise, if you're doing it right, you will feel it. Intensify the burn by pressing your palms into the ground while lifting your feet.
Another one of my favorites involves weights. I like this one because it targets my oblique’s!! Grab a 5 pound weight. I use the ones at the gym that are big circles... like you would attach to a machine. Then sit with your ankles crossed and your feet off the ground. Not a particular measurement just as long as you can balance. grab the weight with both hands and, with your feet in the air, alternate touching the floor on the right side of your bottom and the left side of your bottom. Each time you touch the right side count one... do two sets of 20 and you will notice a difference in your obliques.
If you are with a partner, lay flat on your back. Ask your partner to stand over you, facing away from you with his or her feet under your armpits (attractive, I know!!). Raise your legs, toes pointed; up to your partner and have your partner forcefully push your feet back downward. Stop your feet 1-2 inches (no more no less) before they hit the ground and bring them right back up. Repeat 30-50 times. Then have your partner push your feet to the right and left sides. I really like this one. Definitely burns...
I hope these help... It is a misconception that you can't get great abs without doing crunches. If you consistently do these workouts (minus the crunches) 5 days a week you will see results. You can do it at home... it's quick and easy!!
It took me about three months for my abs to look the way they do now but I noticed a difference in the way my tummy felt after about three weeks.
Good morning ladies! I never checked up on all of you yesterday and I GREATLY apologize for it. Work was pretty busy yesterday and when I got home last night I started working on my project for school (that's due today) and I totally got wrapped up in it. I promise to come check on you all today, leave you some motivation and some good comments.
I weighed myself this morning. I'm still teeder toddleing at 157.5ish, I'm not going to offically weigh and measure myself till the beginning of the month. I think alot of times with weight loss we focus on the actual number and not how we feel and how many inches we have lost. I'm not going to step on that scale till Novemeber 1st. My goal for October is to be at least down to 155, mean while gaining muscle and losing inches.
Last night we hit the grocery store to pick up a few things. Not only did I get everything that was on sale (chaaaaa ching!) I also got mostly all healthy stuff. Ham, Cheese, broccalli, 15 grain multigrain bread, progresso soups (on sale at stop and shop 6 for 5 bucks!) and dannon light and fit yogurt (3 for $1.). Granted the bill came up to about 40 bucks. but I stocked up on soups and yogurt! I actually think I'm going to go back this weekend and get more progresso soups. Those here are typically 2 bucks a can. And I got them last night for like 1.20 a can!
The BF and I were talking last night and we are going on Tuesday to sign up at the YMCA! Soo after work every day I think we will stop there and work out. Our YMCA is really cool. They have a whole rock climbing room, a basketball court, racketball court, fitness center with up to date cardio equipment and weight machines, an indoor heated pool, and even a golf swing analyzer thing. The Ymca is only about a 2 min drive from my house and open from 5am till 10pm. Soo now instead of being board we can go there and climb the rock wall, or swim some laps etc etc.
This weekend I'm not so busy like typical weekends. I'm not "working" anywheres but home. I have to finish up some website work. That will be mostly Saturday. I have to finish my project for school tonight. I want to clean the house. I've bought these wood plaques that I spray painted black last weekend. The BF and I have a bunch of trophys from when we played sports when we were younger. I'm going to pop out all the metal engraved things on them and glue them to the wood plaques, then hang them on the wall. Throw out all the cheap useless trophys. I want to finish painting the dresser black, I also want to finish my cool artsey painting that I'm doing... phew.. looking at that list I guess I am busy this weekend..
This morning I did not do my Ab work out.. I will later tonight. It will give me a nice energizing break when trying to work on school work. Today on lunch I will take my 45 min walk again. Funny story... Yesterday my brother called me (He's 7) and for homework he had to ask his family how many miles they thought they walked in a day... I said we'll on lunch I walk about a mile and a half, then I walk a half mile to and from work everyday.. then probably another half mile for the rest of the day.. so about 3 miles. He was wow'ed. He told me I walk the most out of the whole family.. lol
Ok I made this long enough! The guy who sits behind me said.. "what are you doing? Writing a book?" lol For fooding today I have: coffee yogurt Italian wedding soup grapes for dinner I might have the fish lol ( i know Ive been saving that for a few days now)
hey all. Sorry I didn't post early this morning. I got slammed at work with stuff to do. I'm on my lunch break and posting now wooohoo Last night the BF wasn't hungry, so I wasn't going to prepaire a big meal just for me to eat. So I made myself a chunky salad with some chicken breast meat and a can of tuna in it, as well as just a splash of viniger to help with the dryness. It was really good! I even took my time eating :)
I did my crunches this morning even though I kindof didn't want to... I'm so proud of myself for getting over not wanting to and actually doing it! I impressed myself and I feel so much better that I DID do it! I just completed my 45 min lunch walk. It's actually a bit humid out here today.. Odd.. yesterday was freezing... good ol New England weather gotta love it.
we won 3 games last night for volleyball and lost only 1 wooohoo. 1 more game left for the season. I think we are in 4th place before yesterday.. I wonder where we stand now.
Today for fooding I have: grapes tomoto garden cambells soup
I think for dinner we are going to have fish? We have to swing by the grocerystore on the way home tonihgt. Stock back up on some stuff, I think I may pick up some yogurts as well.
I'll check up on all of yall when I get home later tonight!
How do you eat? Last night while eating our pretty good healthy dinner I finished my plate then looked over to my BF's plate and his was still full. I mean I put a smaller amount on my plate anyways but geesh I was done with dinner and it didn't even look like he touched his! Realization of this kicked me in the butt. HELLLO! Slow down eating! I eat fast and I don't even mean to. Some times I also choke on what I am eating becuase I am eating so fast and taking big bites. The BF always told me to "Slow down eating". But I have always shrugged it off because I didn't think I really was eating fast. SOOO Starting today! I will promise myself to slow down eating. Take smaller bites, put my fork down and enjoy my food and most of all chew it alot. It takes about 20 mins for your stomach to tell your brain that you are full. I looked up a link this morning about eating slower http://zenhabits.net/2007/07/5-powerful-reasons-to-eat-slower/
Check it out it gives some benefits about eating slower. Do you all have this issue as well? I'm happy I came to realization of it. Now that I personally know I eat too fast I'm going to make a concious effort to SLOW DOWN!
Yesterday I got my cardio in. Brisk 45 min walk on lunch break! I never got to the park after work. We went home, cooked dinner then I worked on website building from 7-10:30. Worked on the website while watching the biggest loser and the presidental debate. Maybe tonight we can get to the park. I have a half hour lunch due to volleyball tonight, so no big walk for me. I want to do more though. Maybe I'll get some little excercises in tonight. This morning I did my crunches again woohooo.. I like doing them in the morning, and I do them on the floor. I actually bumped up my reps of them. I did 25 in the front and 20 on each side. I'm not sore yet from doing them so I think I gotta bump up the amount. I want to see a difference after this month is over, I want to make this a habit! I want to look like Jillian.. (damn you see her stomach last night on the show!) To look like that.. I have to eat right, and slowly! Get cardio and and strength training. This is just the beginning of my new goal orintated journey... I CAN DO THIS! ok enough ranting from me lol...
Today for fooding I have: (i pack more then normal on v-ball game days for the energy) banana 1/2 cup low fat cottage cheese 1 cup grapes 1 cup of some noodle side from last night with 3 big pieces of broccali 2 cups of left over chili Water (of course)
not sure what is for dinner yet, Maybe more of that fish that was so good.
Good morning all! I will be happy to report that I did my crunches last night while watching herores... and I also did my crunches today after I woke up! I think I will try to do my crunches every morning. Something small and simple like crunches help make the blood start rushing for the day, today on my lunch break I will take my brisk 45 min walk. WOoohooo
A few of you guys asked about my schedual and what I do for work. Well first of all; Mon - Fri I work as a tech support person. I also work on building and updating websites. On the weekends sometime I cator for my friend's company if they need me. Also on the weekends sometimes I do videography work for my BF's DJ company. I also go to school, I take online courses. So there it is.. my little busy schedual of working stuff. I am also at the moment playing volleyball.. yet our last game is next week. So once that is over we (the BF and I) will start going to the YMCA for the gym, rock climbing walls and the indoor heated pool. I can't wait for that.
Plans for today include my 45 min walk on my lunch. Maybe I will try to get double cardio in today. Try to convince the BF to walk with me round the park.. Or at least jump on the rollerblades.. hmm remeber those? Yeah we haven't used them since he spained his ankle over a year and a half ago.. Tonight TBL is on wooohoo. Even though the bf says he doesn't really like the show I catch him watching it while it's on and I'm watching it.
For fooding today I have: Banana grapes left over chili Kashi bar for dinner I think we are making lean cut steaks probably with steamed brocalli and some sort of rice side. Of course lots of water and probably a glass of milk before bed.
You all are doing great on your ab challenge! Keep it up! Make sure you are eating right as well as getting in your cardio! Every little bit helps! Even getting a good night of sleep is exteremly important when excercising your body. Remeber while doing your crunches to breathe and not hold your breath! Your muscles need proper oxygen while working them!
Good afternoon everyone! This past weekend was another hellish weekend of working.. yet I was working for a catoring company instead of the DJ buisness.
Friday I didn't get my cardio or crunches in due to being sick/nausus and all. I didn't even eat Friday cuz I felt sickly. All I had was a banana and some bread. :(
Saturday i got HOLY cardio in! (Day 10 done) I worked at a airplane show as a food vendor and had to walk to the store two times for the managers. The store was about a mile away. So I walked 4 miles. Which was great due to all the crap I was eating cuz I didn't eat the day before. :(
Sunday I fixed my sisters computer, painted my dresser black and started painting some art work to hang in my bedroom.
Today starts the first full week of the ab challenge! I got my cardio in for today... A good 45 min brisk walk.. (boy it's getting chilly out there) Tonight I will do my crunches while watching heroes. I posted some ab videos in my blog last night for those of you who need some help.
Not sure what we are having for dinner tonight. I know something with ground turkey.. Maybe I'll make some chili since it is umm.. chilly out. Today for fooding I have: Banana grapes italian wedding soup (new cambells kind) then I guess Chili for dinner.
C'mon ladies! Lets get those abs into shape! Do them when ever you want.. watching TV.. Before work.. after work. etc etc... Let's make a habit out of this!
Ab Challenge is closed for sign ups for the month of October! These are the challengers:
Chantal MissyBelle SMSE Lauralynn lizzytish2002 wannalosew8t Chotee Monique Salsera SixPixieSticks Kate Who Ate GCQMom
Please add them and help support them with this months challenge. Please stay tuned for some articles and ab excercise instructions throughout the week. Look at the responces that MissyBelle stated in the last blog I had.
Wow guys... what a great response for the ab challenge! It's not too late to sign up. The first full week starts Monday. So if you want in let me know.
So far we have: Chantal MissyBelle SMSE raspberrycordial Lauralynn lizzytish2002 wannalosew8t Chotee Monique
Layralynn brought up a good point to me about adding elbow to knee's to also work our obliques.. So I'm going to try to do some research today and maybe come up with a set routine we all can do... I'll also hunt the internet for maybe some pics or videos or some of us who do not know how to do these.
Maybe like 5 right side crunches... 5 left side crunches... 5 elbow to knee crunches.. (counting on your right elbow) 5 regular crunches....
As each week progresses and up's the count another 25 the above styles of crunches will be upped as well to even the amount.
Now ladies.. remember crunches helps works the muscles in your abs but does not fully help destroy the fat. Keep up with your cardio and eating well throughout this process. And also remember that muscle helps burn fat! So the more muscle you do create the more it will help eat your fat away.. lol
Any questions or comments PLEASE feel free to ask or suggest.
Anyways... today I'm home sick :( Last night I ate some crab meat dip at Margarittaville and this morning was on the toilet ALLL morning! Not good. My butt could not make the 20 min car ride to work.. haha literally.
Last night I played my volleyball game.. YAY we won! After that we went out to dinner, then I came home did my first set of 25 crunches YAY.. took a shower and went to bed.
So far today for fooding all I have had was: Coffee (not that much) and a banana.
Good morning ladies! There is a good amount in this blog so please read it through... especially about the ab challenge I want to set up!.
This morning I WI and took measurements (which I haven't taken since May). My measurements went up since then :( But I'm going to take that realization and make it motivation. In mid October the BF and I will sign up at the YMCA. I went up a pound and a half since my last WI. I know muscle weighs more then fat so it could be muscle from the walking... only time will tell.
On another note.... Last night I made a 300 calorie dinner for under 4 dollars! Check this out... We got some gordons blackend cajuan tilapia which was only 100 calories, and we made rice which was about 200 calories a serving. The package of fish was only 3 bucks and the rice was $1 a box.. wooohooo eating good at a low budget. For desert I had about a half cup of low fat cottage cheese.
Tonight I have volleyball so day 9 cardio.. completed
I was thinking about creating a challenge for the whole month of October if anyone is willing to be up for it.
It's an ab challenge. I'm choosing Ab;s cuz crunches is the easiest thing to do at home yet I am never motivated to do them.
So the challenge will go like this if any one wants in..... ~Monday through Friday work outs. Giving everyone Sat and sun to rest. ~October 2nd - Oct 10th... - 25 crunches a day. ~Oct 13 - Oct 17... - 50 crunches a day. ~Oct 20 - Oct 24... - 75 crunches a day. ~Oct 27 - Oct 31... - 100 crunches a day.
Each week of the challenge we will bump up the crunches another 25. You don't have to do them all at once. 25 in the morning.. 25 at night.. which ever you perfer The goal of this challenge is to get us in the habit of doing a simple excercise at home that's free, and doing it daily.
SOooooooooo if you want in.. let me know. We'll only let 10 people in like MissyBelle's cardio challenge so we don't get over whelmed. Post daily on each others blogs and motivate each other.
