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- 3 tips on how to get lower abs , lower abs workout - 6 moves you need to do, 4 home ab exercises for great abs
- 3 killer exercises that target the elusive lower abs , 4 ab ball exercises to add to your workout routines for toning abs, lower abs workout - 6 moves you need to do
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- 4 simple ball workout exercises you can do at home , top 5 fitness ball exercises, fitness ball exercises
- 3 excellent exercises for your buttocks , 6 ways to strengthen your abs with pilates, 5 lower body stretches
- 3 super easy dumbbell exercises for women , exercises for your upper body, 4 top shoulder workout routines
- 3 exercises for a leaner and stronger back , 5 dumbbell exercises for different body parts, exercises for your upper body
- 4 steps to a 6-minute butt blasting and tightening exercises , 4 exercise combos for butt and legs, 3 excellent exercises for your buttocks
- best abs exercise workout , free exercises to flatten stomach, 3 steps to well defined abs
- 3 fitness crunch routines to shape up your abs , crunch routines for your lower and upper abs, 3 steps to well defined abs
- 3 workout routines to tone your legs , 4 exercise combos for butt and legs, top 5 fitness ball exercises
- ab exercises that you never heard of! these ab exercises really work! , circuits for ultimate mma conditioning using medicine ball and power exercises, 5 dumbbell exercises for different body parts
- alternative body weight exercises for strength development , more body weight exercises for mobility, strength and power, examples of isometric exercises
- avoiding injury and soreness in your russian kettlebell workout , low space requirement, high intensity, low impact workout with kettlebells, what is the best kettlebell exercise for you?
- 3 ways to get a better chest , 4 top shoulder workout routines, three most basic upper body workout exercises
- 6 best ab exercises to turn your flat stomach to rock hard 6 pack abs in 6 weeks! , crunch routines for your lower and upper abs, abdominal muscles workout routine - intense abs training - wrench your
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Easy Gymnastic Moves For Better Health and Fitness
Easy Gymnastic Moves For Better Health and FitnessBy Logan Christopher
If you've been watching the Olympics, and who hasn't, than you're sure to have witnessed a least some of the various gymnastic events. There is no question about the strength and skill of these athletes. They are the greatest in the world competing for the gold after all.
But there's nothing mystical or magical about what they're doing. The various moves they pull of whether on the rings, the floor or bars is a result of practice, practice, practice.
Obviously only a few people can compete on the level of Olympic gymnasts. That's what makes it the Olympics. However, everyone could benefit from doing the most basic of gymnastic moves for exercise.
It use to be only those who started gymnastics at an early age could ever tumble or hold a handstand. Also those who happen to run away and join the circus.
But now gymnastic and acrobatic moves are open to everyone, not just the professionals. Although full twisting backflips may be out of the reach of most, people would benefit from basic moves like a handstand or rolling around.
Take this test. Can you do the following three moves? They aren't even close to Olympic level. In fact, everyone should be capable of pulling these moves off with ease.
The first is a forward roll or somersault. Crouch down and place your hands on the floor. Tuck you chin down to your neck and round your back. Roll over the back of your head and come back to your feet. How didyou fair?
From the same crouched position we are going to do a backwards roll. This one proves trickier for most. Move your hands up towards your ears still keeping your palms flat. Roll back on a rounded back. When you come to your head use your hands to ease the pressure of your head and get over onto your feet. Could you do it?
The third move is different. It's a handstand. But we are going to take the balance out of it, even though advanced acrobats can balance easily on a single hand. Find an open flat wall. Place both hands on the ground shoulder width apart. Keeping the arms locked, kick-up with your legs so that they come overhead. Hold the handstand position. Did you get this one? And for how long?
These three simple moves and many more would give you a variety or diversity of benefits from strength, mobility, agility and flexibility. It really about if you can move like you should be able to move. Probably the gymnasts are on to something.
Logan Christopher runs the first website devoted to helping people learn how to hand balance and do acrobatics. If you want to learn how to do your first handstand, or more advanced moves check it out.
,The Importance of the Kettlebell Swing
The Importance of the Kettlebell SwingBy Michael J Stuart
Usually the first of the many kettlebell exercises taught to anyone is the kettlebell swing. It is one of the most fundamentally important kettlebell moves however as a 'beginner' move and often thought of as 'too basic' to be of any great use, many people stop using the swing once they get into the more 'advanced moves like the snatch, clean and press, bent press, the Turkish get up etc which are all great moves and well worth progressing to however by also keeping the swing integrated into your training, you will increase your results and even improve your proficiency at other moves.
Wait a minute - what is the kettlebell swing?
The kettlebell swing is the precursor to many other moves and before moving on it is advisable to first become practiced in the art of the swing.
Start by placing your kettlebell between your feet back towards your heels or just behind. Stand with a shoulder width stance or slightly wider, ensure throughout the entire movement you keep your shoulders back, head up and back straight with the natural curvature in your lower back. Sink down into a semi-squat and grab the kettlebell handle with both hands. Now rise up, snapping your hips forward as you near the top, the momentum should send the kettlebell in an arc going out and up. Your arms should remain straight throughout the movement however not locked out. It is common for you to rise onto your toes with the momentum and upward force created, just ease back onto your heel as you begin the decent.
As you descend back into a semi-squat position let the kettlebell track down in the same arc between your knees and then reverse the movement back upwards into another hip snap.
This 'hip snap' is important to master as this is where the main force for the kettlebell movement should be coming from, your arms should only be guiding and controlling the movement while your hip snap generates it.
Once you have mastered this two handed kettlebell swing you can try other variations like the one handed swing where you just one hand in place of two or the double one hander's where you use both hands however a separate kettlebell in each one.
Because the kettlebell swing is the basis of many other kettlebell exercises, by regularly performing it and improving your technique, endurance and strength in this move, you will also in turn improve your ability in other related moves.
By grabbing a heavier kettlebell and performing swings you will increase power and strength, while by grabbing a lighter kettlebell and going for a much higher rep range you will improve your endurance and give your cardio system a great work out while getting in a great weight loss workout.
Whatever your goal and whatever your ability grab a kettlebell today and start swinging your way into great results.
Hi I'm Michael Stuart and I'm a Personal Trainer in Melbourne, Australia. For more information on health and fitness visit my site http://www.wickedlyfit.com
,Lower Abs Workout - 6 Moves You Need to Do
Lower Abs Workout - 6 Moves You Need to DoBy Matt Santi
A lower abs workout targets an area that is often neglected, your lower abs. When you combine these exercises with regular cardio and a healthy diet, you will see a difference in your abs as your midsection becomes more defined and lean. You may want to do several exercises one day and the other exercises the next so that you don't get bored.
If you find that you hit a plateau, switch to something completely different such as interval training. These six moves are definitely going to make you work. If you don't feel your lower abs working as you do these exercises, then you need to check your form because you aren't doing the correctly.
1. Crunch on Exercise Ball
Sit on an exercise or workout ball, place your hands behind your head and recline back. Move forward and back in a sort of inclined crunch. If you do it correctly you should feel it through your upper abs, lower abs and even your legs. Because you are working to remain balanced on the ball, this is a great lower abs workout.
2. Leg Lifts
This is the classic lower abs workout. Lie on your back with your hands at your sides. Lift your heels off of the floor using your lower abs. Raise your heels an inch, then lower them, however don't allow them to touch the floor.
3. Crunches and Leg Lifts
This movement is a small more complicated, however very effective in working both upper and lower abs. Lie on your back and raise your heels about two inches off of the floor. Without lowering your heels to the floor, raise your left knee and raise your upper body in a crunch form.
Straighten your left leg and lower your upper body. Remember to not allow your heels to touch the floor. Now raise your right knee and raise your upper body in crunchform, then straighten your right leg while lowering your upper body.
4. Bent Leg Crunches
Lie on your back with your legs at a ninety degree angle, knees slightly bent and ankles crossed. You want your feet pointed at the ceiling, and then lower your legs until you feel the tension in your lower abs. This is a great lower abs workout. Place your hands behind your head to support your neck and raise your upper body off of the mat. Lower your upper body slightly, then raise again.
5. Pelvic Lifts
Lie on your back with your arms at your sides, palms down and your legs at a ninety degree angle, your feet pointed at the ceiling. Bend your knees slightly and cross your ankles. Raise your pelvis as if you are pushing your feet toward the ceiling. Use your lower abs as you complete the move.
6. Ab Roll on Exercise Ball
Lie across your exercise ball on your stomach with your hands on the floor and your upper thighs resting on the ball. Using your lower abs, bend at the hips so that your bottom rises toward the ceiling and the ball rolls under your legs. Slowly lower your bottom, rolling the ball under your legs until your back is straight again.
You can discover how to get six pack abs with this free book that shows you the insider secrets to for a lean body and find out other killer lower abs workout moves by clicking here.