CrossFit ways to sculpting your shoulders

1. Barbell press (7kg), 5 times, 3 sets, increasing weight to 15kg.
2. Barbell press (7kg), front and back, 5 times, 3 sets
3. Farmer's walk, 16kg kettlebells each side, walking 20 meters. ALternate with 8kg kettlebells press, walking for another 20 metres and change to the other hand. Repeat 5 sets. REMEMBER to do a deadlift when lifting 16kg kettlebells for farmer's walk.
4. Perform a row, with body in a deadlift position, arms at the side lifting a 8kg kettlebell, locking the back and lifting the kettlebells till the max with elbows pointing upwards. Repeat on the other hand, 10 reps, 5 sets.
5. Perform a dumbell(10lbs)/ kettlebell(8kg) snatch using legs to push the dumbell/ kettlebell up, 5 reps, 3 sets each hand.

Fitness 101-First Part

There is not short road to learning complicated human movements. Patience is key.

Suggested movements:

1 minute each movement

Dumbells thrusters (10 lbs each)
Jumping pull ups
Planks on elbows
Walking lunges

4 sets to be done of each. 4 sets x 4 minutes each set

5 Ultimate Regimes for Lifetime Weight Management

1. Cardiovascular Exercise
Cardiovascular (aerobic) exercise has been known as a key to effective fat burn. A fitness program with the main goal of achieving weight loss must include at least three weekly cardio workouts. This translates into 20 to 30 minutes of any physical activity that gets your heart to beat at a rate that's 60 to 90 percent of its maximum.

Cardiovascular exercise involves working the major muscles of the lower body in a continuous, rhythmic fashion. Activities such as brisk walking, jogging, riding a bicycle and jumping rope all qualify as aerobic exercise and should be incorporated into your weekly fat-burning regimen.

2. Strength Training
When you lift weights (or engage in any other type of strength training), you push your body against a challenging (but controllable) level of resistance. If done right, muscles will adapt and grow stronger as they anticipate a progressively more difficult workout.

This muscle growth will take the form of a sculpted and more toned physique, and unless taken to an extreme, will usually not materialize into big and bulky muscles(so women out there, please don't worry). But what about that layer of fat that floats over every inch of your otherwise sculpted body? An increase in lean muscle, if only slight, will result in an increased basal metabolic rate, your body's requirement for fuel at rest. You need your muscles mass to burn up the fat cells. That's the reason why everyone should perform strength training at least twice a week.

3. Flexibility Training and Yoga
Many would question the connection between stretching and fat burning. Flexibility training increases the effectiveness of the rest of your fitness program in many ways. It cuts down on injury and recovery time, reducing next day soreness, getting you back in the gym sooner. Stretching improves performance, balance and speed of motion, allowing you to perform more work in less time.

Incorporating some stretching exercises into an otherwise strength training routine keeps you moving between sets, adding to the overall caloric consumption of your workout. Yoga, with its unique blend of stretching and strengthening exercises, has gained unprecedented popularity. Many fitness enthusiasts, who at one time wouldn't be caught dead in a cat pose, now find themselves attending regular yoga classes -- and looking as lean and fit as ever. This is what I believe to. Yoga actually helps me to understand each part of my body more.

4. Sleep, Rest and Recovery
Lack of sleep or rest is the culprit behind a failed weight loss program. A fitness and weight loss plan, be sure to include adequate recovery periods between workouts. Rest at least 48 hours between full body strength training sessions and limit cardio to no more than 3 to 6 hours a week. If over-trained, your body will break down, you'll lose precious lean muscle mass and actually get fatter. I have experienced that myself when I spin 2 hours a day. I put on weight easily on my waistline.

During sleep, the body's recovery processes go into high gear. Depending on activity levels and individual requirements, get 7 or 8 hours of sound, restful sleep every night. It is essential for good skin too.

5. Relaxation such as Massages are nececessary
Stress has been found to generate dangerously high levels of the naturally occurring hormone cortisol, which is produced by the adrenal glands. Cortisol has a major role in the regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates and fats. When cortisol is secreted, it causes a breakdown of muscle protein, leading to the release of amino acids into the bloodstream. This process can also raise blood sugar levels.

Massages can help us to relax as well as soothe those sore muscles. Going for massages regularly will not only ease muscles soreness, it is also beneficial for our overall well being.

Tight and Toned Abs again

NUTRITION:

This is the most important component to achieving a flat abs. First, you'll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Don't mistake the definition of a meal for a six-course extravaganza. They are actually feedings. Each of the meals is comprised of protein, a little carbohydrate and a little fat.


RATIOS:

It's unlikely that you'll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrate will not be optimal for fat loss.



TIMING:

I realize four to six meals sounds like a lot, but you must keep in mind that the body is always seeking to store body fat. It (the body) doesn't care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar (which, in turn, assists in body fat loss).



CALORIES:

Many of us are still consuming too many calories. It doesn't matter how healthy your nutrition program is if you're eating too much. It's important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. Observation and trial and errors are what you need to do. Until then, you will not know what is the right amount of food to consume without putting on weights.


SLIGHT CALORIC DEFICIT:

After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. But you must not starve yourself and thereby slowing the metabolism and losing valuable muscle tissue. The goal is to preserve muscle and make your body a metabolic inferno.


CONSISTENCY:

You'll need to be on this nutrition program six days a week with one day being somewhat of a cheat day. Unlike many, I'm not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves.

So, on Sunday for example, you're allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.



WEIGHT TRAIN:

At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you'll burn 30-50 additional calories per day.

Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight.

By the way, there is one great movement to help pull the stomach inwards; however, I'll cover that in a future abdominal exercise article. I have to give you some reason to come back, right?



CARDIOVASCULAR EXERCISE:

Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. Do this consistently, keep adjusting calories SLIGHTLY and change your routine every three to four weeks. You will get a flatter stomach!


Extracted from an article contributed by Raphael Calzadilla.

Martial Arts: Another Fitness Craze

Life with Yoga

1. Yoga increases flexibility.

Flexibility will increase even without anyone realising it and this is for sure with Yoga. Pictures of yogis with their legs wrapped around their heads and bodies twisted beyond recognition are images often called to mind at the mention of yoga.

Stretching connective tissues in the body makes the tissue more elastic. This elasticity is one of the most important aspect of preventing injuries to the body.. Tissues such as muscles, ligaments or that can stretch without tearing will bring benefits to everyone.


2. Yoga prevents aging.

Along with preventing injury, flexibility also keeps the body young. As a body ages, its connective tissues and organs become rigid. This rigidity is the effect of denseness without circulation. If the body is not regularly stretched out, tissues become dense and are often coated in fibroid tissue. It's difficult for the tissues to get blood through them, let alone vitamins, minerals or energy.

Keeping your muscles flexible will keep the body young, and diminish the overall effects of aging. Even facial muscles can be exercised by practising yoga. "Tiger roar or Laughing yoga" are beneficial for reducing facial wrinkles. Other than Botox of course.


3. Yoga tones the organs.

Every posture in yoga has several functions. The forward bend helps to flush the kidneys. The triangle opens up the liver. When held for the right amount of time, a yoga practice can revitalize and tone every one of the internal organs. The benefits of keeping your organs in good condition go without saying. Organs are the production house of any individuals and keeping them in good shape is really important.


4. Yoga increases healthy energy flow.

The yogis of ancient India discovered nadis, or energy pathways, that flow through the body. As we age, the nadis constrict, allowing less and less vital energy to flow through the body. The result is aging, loss of energy and eventually death.

The practice of yoga is designed to keep these energy pathways open, thereby allowing plenty of vital energy, or life force, to flow into the body. This flow not only keeps you young, it also keeps the body healthy. Lack of life force in the body can often result in depression, anger or other negative states of being. When there is plenty of life force in the body, and the nadis are open, your overall feeling will be one of bliss, peace, equanimity, love and alertness. Their teachings and believes are very similar to those who believe in Reiki, another kind of self healing.


5. Yoga focuses the mind.

As you progress with a physical yoga practice, you will find your level of concentration will increase. I realised that during the one hour of yoga practice, my mind is only on yoga and nothing else as you will find that your position or posture will be compromised if you start thinking of something else.

This ability to maintain one pointed concentration will find its way into the rest of your life, the effect of which lends itself to brilliance in everything you do. With your total concentration, every action you participate in will be that much more perfect, well thought out and of service to yourself and all of humanity.


6. Yoga gives you love.

Through the practice of yoga, one comes to realize that we are all in this together. Yoga, in its essence, means union. And this union makes itself apparent on many different levels. You will come to know yourself, to find integration in the many aspects of your life. But you will also come to know others for who they really are. Beyond the masks we wear, we are all going through life in the same way, searching for union with each other and with a higher power.

Through yogic practices, you gain the insight to see through the masks of the ego, and to look deeply into your own heart. Why are you here? What is life showing you? How are you looking at the world? To come to know yourself is to love yourself with an unconditional mother's love. And to love yourself is to love the world and all of its inhabitants.

Calories, Junk, Fitness

Nutrition is the KEY contributor to weight loss and weight management. It is vital that we stay conscious of what goes into our body. The quality and quantity of food we consume is directly reflected in our bodies' appearance, as well as our overall health. No amount of exercise can counterbalance a poor diet and unhealthy eating habits.


1. Do not drastically cut calories.

Our body need food to give us energy to perform our daily activities. However, we can limit the intake of empty calories. These come from foods with little or no nutrients. Sinful foods such as doughnuts, shortbreads etc will only add empty calories and we might need to forego more nutritional food to justify for additional empty calories.


2. Keep junk foods out of sight, and out of mind.

It is hard to resist the temptation of junk food such as potato ships, prawn crackers etc. In order to avoid giving in to these unhealthy snacks, it is advisable not to keep them within reach at all. Instead, keep healthy snacks that satisfy your cravings such as fruits and nuts.

3. Do not drink your calories.

Carbonated drinks, juices are high in sugar and therefore add tonnes of empty calories. By sticking to green tea and water you can cut hundreds of calories each day. By simple cutting out a couple high-calorie beverages daily, you can lose several pounds.


4. Make fitness a priority and I cannot stress more about it.

Make fitness a priority and schedule it whether in the morning or evening and stick to it Find out which time of the day is the best for you to work out. The best time will be first thing in the morning before going to work or in the evening before you relax with the rest of your family members. Whatever time of day or type of exercise you choose, it is important to be consistent and disciplined. Make it a priority and a habit.

Cardiovascular conditioning is one important piece of the puzzle.

1. Cross/ Mix Training -- Cross training combines a group of aerobic activities into one workout at steady or varying intensities. For example, take a 15-minute on a cross trainer and then walk or run for 15 minutes on the treadmill then cross trainer again for 15 minutes. This is a perfect time to incorporate a new activity you have always wanted to try to elevate boredom.
   

   
    

2. Periodization -- One example of periodization is to choose a different activity seasonally. For example, you may spin (RPM) for one week and then cross trainer or treadmill machine on the next week. And it's good for your body to adapt to a new exercise every few months to optimize fat burning. Body needs new challenges to perform his optimum fat burning function.
   

   
    

3. Fartlek Training -- Funny name but great results! Fartlek means "speed play" in Swedish. This training method is similar to cross or mix training (see above) but the intervals are not measured by time or distance -- they are irregular and ad hoc. For example, race-walk until you feel exhausted, and then walk until you feel recovered. Then when you are feeling refreshed again, sprint to the corner. Walk slowly to catch your breath and break into a jog again. You increase and decrease your speed (intensity) based on how your body is feeling. Accelerate when you are feeling energetic and then cut back the intensity when you are feeling too exhausted. Trust me, this works too just as in RPM where you spin and climb (OTT) throughout the 50 minutes.
   

   
    

   
    

4. Circuit Train -- Perform several cardiovascular exercises in a row for several minutes each. For example, perform each of the following exercises one after the other for two to three minutes each. Step up and down on a step, jog in place, jumping jacks, jog around the perimeter of the room, jump rope, high knee kicks, and jump squats. Rest for several minutes and complete a second or third time. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. It's also an efficient calorie burner, increases muscular strength and decreases body fat. This is also applicable to weight trainings.
   

   
    

   
    

5. Double Up on Your Sessions -- Exercising twice in one day gives you two metabolic boosts. For example, in the morning, engage in a 30-minute walk on a treadmill. Then, RPM at night. I always find this regime helpful to kick start your day and to end your day guilt freely. You don't always have to be dripping with sweat to get benefits for a workout. If possible, keep your sneakers( in car boot) handy and take up any opportunity to get in an extra session most days of the week.
   

   
    

Give your cardiovascular conditioning your best effort. With each session strive to work a little harder than the last one. Walking is a great exercise, but eventually you must increase intensity from your starting level. If you keep walking at the same pace, the same course, the same amount of time and in the same heart rate range, the results will be diminishing. This is because your body is a really smart machine, it will get immune to your workout just as you get bored with the same routine. In order to change your body, push your physical limits beyond what you are accustomed to now.

 

Incorporating weight trainings with cardiovascular exercise are essential to promote fat loss. Having a good daily calories intake is also vital. The complete formula includes first making up your mind to exercise and eat healthy, followed by exercising your muscles, then performing aerobic motions and finally allowing your body to recover.

 

Contributed : By Kelli Calabrese MS, CSCS
eDiets Contributor
Updated: January 18, 2008

Cardio Queen

Lifting weights forces the abs to work harder and look tighter. Free weight squats, dumbbell rows, lat pulldowns, chest press, etc., will all work your abs because you must stabilize your core muscles to perform each of these movements correctly.

One of the best ways to get a soft and flabby body is to do nothing but cardiovascular exercise. Dieting places a lot of stress on the body and forces the body to lose fat weight and muscle weight. If you do nothing but cardio and never lift weights, you will lose muscle. A lot people never seem to accept this fact. And I can tell your this, as I have gone through a period of one year with only cardiovascular exercises of 5 to 6 times a week with minimum of 50 minutes per day. I don't loose any fat or inches at all. Contrary, I looked chubby and flabby,

Many women think if they even look at a weight, they'll immediately begin to look like Arnold Schwarzenegger. It will never happen as qomen just don't have enough testosterone to build huge amounts of muscle. Unless you're on steroids, there is nothing to worry about. In fact, the more fat that you lose and the more muscle that you gain -- the leaner you'll look. Trust me, even some men think that cardiovascular exercises are what they need to remain slim. This type of understanding even made me sadder.

The difference in results was quite profound and proves just how effective weight training is for reducing fat and attaining that elusive flat stomach.

Remember, we need to burn calories to get your belly tight and flat, but we must use exercise as a tool not as a "do as much as possible" event. That's called the "cardio queen" mentality. Cardio queens stay on cardio equipment for two hours at a time in the hopes that fat will disappear. Fat will disappear and so will a great deal of muscle. The result is a soft and stringy body that looks unappealing.

Perform two days per week of moderate cardio exercise for approximately 40 minutes. On two other days of the week, you can exercise at higher intensity levels combined with lower intensity to accelerate fat loss (with a reduction in time).

Exercise helps control visceral fat. Visceral fat is located deeper in the body than subcutaneous fat, which lies just underneath the skin. Visceral fat is very dangerous because it accumulates around the organs inside the belly. Increased levels of this type of fat have been linked with cardiovascular disease and other metabolic syndromes. Men are very prone to have this fat around the abdomen areas.

Performing crunches will ne'ver reduce the abdominal area because you're working to strengthen muscle. Just as 200 biceps curls will not make the arm smaller, nor will 200 abdominal crunches make the waist smaller. This does not mean you shouldn't work your abs.

The abdominals represent muscle and muscle needs to be worked with intensity and then receive rest to improve. Focus on a circuit style workout three alternate days per week

 

By Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro
Updated: January 15, 2008

Fabulous Butt in A Nutshell

Lunges -- Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement.

Spinning--Improves your cardio level and strenghten your Gluts and Quads. Remember you can spin up to 5 days a week.

Squats -- Hold a barbell across the back of your shoulders with feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back. Perform two sets of 15 reps on two alternate days per week.

Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.
Junk food -- Eliminate one junk food item from your diet this week. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.

Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you’re having pasta for dinner, decrease your normal serving.

Fitness Myths for Women

Women Who Lift Weights Will Get Bulky Muscles: A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones etc. You’ll look bulky if you’re carrying excessive body fat and building muscle. However, if you’re reducing body fat, you’ll eventually be able to see those lean, defined muscles.
Spot Reducing Is Possible: The human body loses fat over the entire body at various rates of speed. It’s impossible to spot reduce. If you’re focusing on only losing fat that sits on your hips, it won’t work. Generally, the first place you gain fat is the last place you lose it.
There’s a Magic Bullet (Quick Fix) Out There: There is no “best and only way” to work out. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. Vary volume of sets, time between sets, reps, exercises, cardiovascular exercises, exercise tapes etc. Manipulate your routine every three to four weeks and view change as the key constant.
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness ProUpdated: September 27, 2007

The Making of A Firm and Tight Butt

Smith Machine Forward Lunge

Starting position

 Place the bar across the back of your shoulders. Be sure it is not resting on your neck.

 Place one foot forward and one foot back. Both feet are flat on the floor and facing forward with a slight bend in the knees.

Movement:

 Lower the weight until the front leg is at a 90-degree angle. The rear heel will come off the floor slightly but should remain straight with a slight bend in the knee.

 Contracting the quadriceps muscles, slowly return to the starting position stopping just short of the legs fully extending.

Key Points:

 Inhale while lowering the weight.

 Exhale while returning to the starting position.

 Do not let the front knee ride over your toes (you should be able to see your foot at all times).

 Do not let the back arch.

 Never let the knee of the back leg come in contact with the floor.

 

Smith Machine Wide Stance Squat

Starting position

 Begin by standing tall with feet shoulder-width apart. I've found that the glutes receive better stimulation when the feet are shoulder width. Feet almost parallel to each other.

 Place a bar across your shoulders. Be sure it is not resting on your neck.

 Maintain a neutral spine and a slight bend in the knees.

Movement:

 Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees.

 Stop when your thighs are parallel with the floor.

 Slowly return to the starting position stopping just short of your knees fully extending.

Key Points:

 Exhale while returning to the starting position.

 Inhale as you lower down.

 Do not let your knees ride over your toes (you should be able to see your feet at all times).

 Think about sitting back in a chair as you are lowering down.

 Push off with your heels as you return to the starting position.

 Perform this movement in a slow and controlled fashion without using momentum.

 You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

 

Dumbell Lunges

 

Starting position

 

 Stand straight with your feet together.

 Hold a dumbbell in each hand with your arms down at your sides.

Movement:

 Step forward with the right leg and lower the left leg until the knee almost touches the floor.

 Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.

 Alternate the motion with the left leg to complete the set.

Key Points:

 Inhale while stepping forward.

 Exhale while returning to the starting position.

 The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

 Make sure your head is up and your back is straight.

 Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

 Your right knee should not pass your right foot. You should be able to see your toes at all times.

 If you have one leg that is more dominant than the other, start out with the less dominant leg first.

 Discontinue this exercise if you feel any discomfort in your knees.

 

Raw Power in Motion (RPM)

Starting position

• Adjust
  

  Handle bar: Same level with the padded seat. If the handle bar is lower, improvement to the core can be seen.
  

  Padded seat: Same level with your pelvic bone. Or adjust to the level where when seated, one side of the leg is slightly bent when the pedal is pushed down.
  

  The distance between the handle bar (nearest point to the cyclist) and the padded seat is one forearm's length.
  

Movements:

• Cycling in groups with an instructor to the music played. Usually 7 to 8 songs of the RPM releases will be played.
  
• Cycle in seating position or over the top (OTT).
  

Key points:

• Ensure resistance is adjusted according to instructions. Spinning with low resistance, Climbing with accelerating resistance etc.
  
• Ensure abs is tightened throughout the activity by contracting your abs muscles and glutes are tightened and seated firmly on the seat.
  
• Shoulders muscles are pulled back and arms are relaxed.
  

Verdict: This is the best cardio and strength exercise (OTT) for tightening the butt. Try to RPM every alternate days, 3 times a week if possible and for sure within a month, you will see your body fat reducing, but a firm and tight butt is in the making.

Remember: Your glutes won't get tighter and smaller unless your overall body fat is reduced. You can perform all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat. Spot reduction is simply not possible.

Contributed by Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro

Flat tummy with these best Abs exercises

One thing we all want -- a slim midsection.
"One of the biggest misconceptions people have is the belief that they need to work five or six days a week to get their abs looking good. They also think they have to perform 15 sets. In reality, the muscles are like any other muscle group that needs to recover from any type of workout in order to make progress. Your abs workout shouldn't take you more than 12 minutes, three days a week."
In addition to working the abs, Raphael from eDiet stresses the importance of and regular cardio exercise. Before you can achieve a flat stomach, you need to reduce overall body fat.

1. Bicycle Maneuver
Starting Position:
 Lie on a mat with your lower back in a comfortable position.
 Put your hands on either side of your head by your ears.
 Bring your knees up to about a 45-degree angle.
Movement:
 Slowly go through a bicycle pedalling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Key Points:
 This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
 Do not pull on your head and neck during this exercise.
 The lower to the ground your legs bicycle, the harder your abs have to work.

2. Abs Crunch
Starting Position:
 Lie on a mat on your back.
 Make sure that your lower back is relaxed against the mat during this exercise.
 Bend your knees until your legs are at a 45-degree angle.
 Keep both feet on the floor.
 Place both hands behind your head.
Movement:
 Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
 Slowly return to the starting position, stopping just short of your head touching the floor.
Key Points:
 Exhale as you contract the abs.
 Inhale while returning to the starting position.
 Keep your eyes focused on the ceiling to avoid pulling with your neck.
 Your hands should not be used to lift the head or assist in the movement.

3. Reverse Abs Curl
Starting Position:
 Lie on the floor with your back relaxed and your hands on the floor by your hips.
 Keep the upper back pressed into the floor throughout the exercise.
Movement:
 Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your hips.
 Inhale while returning to the starting position.

4. Double Crunch
Starting Position:
 Lie on the floor face up.
 Bend your knees until your legs are at a 45-degree angle with both feet on the floor.
 Your back should be comfortably relaxed on the floor.
 Place both hands behind your head.
Movement:
 Contracting your abdominals, raise your head and legs off the floor toward one another.
 Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.
Key Points:
 Exhale while raising up.
 Inhale while returning to the starting position.
 Keep your eyes on the ceiling to avoid pulling with your neck.
 Your hands should not be used to lift the head or assist in the movement.


5. Cable Kneeling Rope Crunch
Starting Position:
 On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.
Movement:
 Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.
 Slowly return to the starting position, stopping just short of the weight stack touching.
 You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side.

Key Points:
 Exhale as you lift the weight.
 Inhale while returning to the starting position.

6. Machine Hanging Knee Raise (should use spotter or have someone watch you)
Starting Position:
 Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.
Movement:
 Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.

7. Fit ball Advanced Reverse Crunch (not for those with back injuries)
Starting Position:
 Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home.
 Bring your legs up until your hips and knees are each at a 90-degree angle.
Movement:
 Contracting the abdominals, curl your legs up toward your body.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Lower your legs only as far as you can while maintaining control.

8. Lying Bent Knee Leg Lift (care needed for those with back injuries)
Starting Position:
 Lie on your back with your feet on the floor and knees slightly bent.
 Place your hands under your head for comfort, not support.
Movement:
 Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor.
 Slowly return to the starting position, stopping just short of the feet touching the floor.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Your back should remain comfortably against the floor during the entire motion.
 Avoid this exercise if you have any back conditions.
 Eliminate this exercise if you experience any discomfort.

9. Machine Angled Leg Raise
Starting Position:
 Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar.
 Movement:
 Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals.
 Slowly return to the starting position, stopping when the hips are almost fully extended.
 Alternate side to side to complete the set.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Keep the upper body stationary throughout the exercise.

10. Incline Bench Leg Raises (care needed for those with back injuries)
Starting Position:
 Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.
Movement:
 Contracting the lower abs, raise your legs up until your hips form a 90-degree angle.
 Slowly return to the starting position, stopping just short of your legs touching the bench.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Point your chin toward the ceiling to avoid using your upper body.
 To increase the difficulty, cross your arms over your chest.

My personal experience:
Being a female myself, I find the followings are useful and practical and most importantly effective in tightening the abs within a short period of time.
1. Bicycle Maneuver. This is very simple and encouraging. In order to increase its difficulties, try to bring your body up higher each time when trying to touch your elbows to the opposite sides of your knees.
2. Abs Crunch.
3.Reverse Abs Curl whether on an inclined bench or on a mat. You can alternate the workout and I personally find it very effective to tone up lower abdomen.
4. Machine Angled Leg Raise on a Roman Chair.

You can choose any 3 combinations of the 4 choices above for each workout session.12 to 15 repetitions for 3 to 4 sets of each exercise. Again, from my experience, you can try to work out your abs on days when you do your cardio exercise.

Combining abs exercises with your main muscles groups strength training (chest, shoulders, lower body muscle groups) are too tiring and discouraging sometimes. By working out your major muscle groups, you are indirectly strengthening your core too.