It appears you have not yet Signed Up with our community. To Sign Up for free, please click here....



Exercise & Fitness Message Board
Post New Thread   Closed Thread
LinkBack Thread Tools
Old 09-05-2005, 03:56 PM   #1
Newbie
(male)
 
Join Date: Sep 2005
Posts: 5
broken_thread HB User
My exercise regime - please help (PART 2)

(CONTINUED FROM OTHER THREAD)

F.) Abs:

1. Lie flat on your back on the floor, legs raised, knees bent and lower legs folded. Push your lower back into the floor. Place your hands by your sides, palms facing the floor. Raise your backside and hips slightly, breathing out at the same time. As you crunch up push your lower back into the floor and squeeze the lower section of your tummy (pelvis region) as tight as possible. Lower your hips and backside back down to the floor and repeat. You should feel a burning sensation in your lower tummy area and upper pelvis.

2. Lie flat on your back on the floor, legs bent, feet flat, pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your tummy as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper tummy area and midsection.

3. Lie flat on your back on the floor, have your knees bent and legs twisted to one side. Your lower body should be twisted to the side but your upper body should remain straight and flat on the floor. Have your hands by the sides of your head and your elbows back. Crunch up slightly pushing your lower back into the floor, raising your head and shoulders, squeezing the side of your waist. Lower your head and shoulders back down to the floor. Repeat the exercise until you have finished your reps. Then change to the other side.

-----

G.) Legs:

1. Stand with your feet narrower than shoulder width apart and your toes pointed frontwards. Keep your chest out and midsection firm, do not arch your back. Beginners do not use weights! If you are more advanced and experienced with using weights you can hold a dumbbell in each hand, with your palms facing your outer thighs. Now push up onto your big toes so your heels are raised. Squeeze your calf muscles then lower your heels down slowly. Repeat until you have finished your set. Keep your legs straight throughout the whole movement. This can also be performed with your heels hanging off the edge of a sturdy step. When using this method lower your heels downwards until you feel a slight pull then push your heels up as high as possible squeezing your calf muscles.

2. Lunges are an excellent shaping and toning exercise for the lower body for girls and guys. Place your hands on your hips or by your sides. This is great for beginners who are not used to performing Lunges. Once you are comfortable with lunging you can increase your intensity by using dumbbells or a barbell. Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg, repeating the exercise until you have completed your reps.

-----

H.) Butt:

1. Kneel on all fours with your hands wider than shoulder width apart. Now push one leg up behind you keeping it bent so that your knee is level with your hips, make sure the sole of your foot is facing the ceiling. Squeeze your butt as tight as possible then return your knee back to starting position. Repeat until you have completed your set. You can also alternate between legs if you prefer performing a rep on one leg then going straight onto the next leg. Make sure you use a exercise or stretch mat to protect your knees. Butt Busters are not for people who want to increase the size of their butts.

2. Use approx a 20 inch step, bench or chair. The best way to gauge what height step or bench you should be using is to bend your leg and bring your knee up so that it is in line with your hip. Ok, now see where your foot is? Yep. That's the height of the step or bench you should be using. When stepping up make sure your knee is in line with your hip. Your leg should be bent on a right angle and your knee should be in line with your ankle. Step up with your right leg onto the bench, bringing your left leg up behind you, making sure that both legs are straight and your body is sturdy. Now lower your right leg down again, followed by your left leg. Repeat for the reps your workout requires. If you are more advanced in your training you can do this with dumbells in your hands at your sides or with a barbell resting across the back of your shoulders.

 
Sponsors Lightbulb
   
Closed Thread

Similar Threads
Thread Thread Starter Board Replies Last Post
Exercise question mitch512u Multiple Sclerosis 19 01-29-2008 04:04 PM
Exercise and symptom return? studyin Inner Ear Disorders 22 06-20-2006 03:42 PM
My exercise regime - please help (PART 1) broken_thread Exercise & Fitness 1 09-05-2005 08:14 PM
My exercise regime - please help (PART 2) broken_thread Weight Loss 0 09-05-2005 04:02 PM
Diet and exercise only? Linni Osteoporosis 4 04-25-2005 07:43 AM




Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off




Join Our Newsletter

Stay healthy through tips curated by our health experts.

Whoops,

There was a problem adding your email Try again

Thank You

Your email has been added








TOP THANKED CONTRIBUTORS



diamond839 (17), janewhite1 (8), lenvegas (8), tjlhb (4), Titchou (3), bdrunner79 (3), sam 23 (3), Bexiesbruv (3), JohnR41 (3), james079 (3)

Site Wide Totals

teteri66 (1167), MSJayhawk (1000), Apollo123 (899), Titchou (836), janewhite1 (823), Gabriel (758), ladybud (747), sammy64 (668), midwest1 (665), BlueSkies14 (610)



All times are GMT -7. The time now is 09:30 PM.



Site owned and operated by HealthBoards.comô
Terms of Use © 1998-2014 HealthBoards.comô All rights reserved.
Do not copy or redistribute in any form!