Ab exercises routine??!
Question: Ab exercises routine!?!?
Well I'm wanting to lose about 5 - 10 lbs for my upcoming wedding on August 29th!. I'm 5'3 & 120lbs, but I have a bit of a belly!. I'm walking everyday for at least an hour (today was my first day and I went for an hour and 20 minutes so I'm off to a good start)!. Well I'm needing some ab exercises to do 3x a week!. I did 50 stability ball crunches today, but that's all I can think of besides regular crunches!.!.!. All I have is a stability ball and 2 5lb dumbells, and no I can't go to the gym!.!.!. I need some ab, butt, & leg exercises (but mainly abs!) I can do at home with the equipment I have or no equipment at all!. I did a search & everything thing I found needed some type of gym equipment I don't have!. Anyway, I don't need any diet ideas though, because I've got a pretty good diet going right now!.!.!. Thanks!Www@Answer-Health@Com
Answers:
I have a pretty awesome "Ab" workout that I love to do!. Let me see if I can explain it to you, via email, without actually seeing the exercise!.
I do a total of 3 sets!. Each set will contain anywhere from 75-100 situps/crunches total!.
Run each exercise into the next, meaning, don't stop and pause between!.
I do about 20-25 reps with each situp!.
#1 Lay flat on your back, with your legs stretched out in front of you!. With you arms behind your head, tilt your head up towards the ceiling!. You should feel the muscles in your upper abs working!. If you are moving your entire back off the ground you are doing this wrong!. You only need to lift up high enough to feel the stretch!.
#2 Still laying on your back, bend your knees, keeping them on the ground!. Do a standard crunch!.
#3 In this same position, pick your bent knees up, so that your feet are no longer on the ground!. Place your hands on your forehead and touch your elbows to your knees!. This should be done in short movements!. Do these ones as quick as you can!.
# 4 Still on your back, place your feet back on the ground!. You are going to do a "bicycle" crunch!. Alternating legs and arms, bring your left knee up and touch it with your right elbow!. Do the same with the other side!. With this exercise, do 15 crunches on each side, so you will do a total of 30!.
#5 Stand up!.!.!.(I bet you never thought you would stand up!.!.!.LOL) Holding a 5lb weight in your hand, or anything that is equvilent to 5lbs, and hold the weight at your side!. Start with the weight in your right hand!. Lean to your right, so that the weight lowers!. Return to the starting position!. Lean back to the right, thus lowering the weight again, and then return!. Do 10-15 reps on each side!.
This is a lot! Do what you can at first!. If you can only do 10 reps, than do just 10!.
Have fun with it!.
Also, the ball is great exercise!. I am 31 months pregnant and use the ball all the time!. Sometimes I use it to just sit on, and bounce!. If you can bounce with controlled motion you can give your legs a great workout!. The other is wall squats!. As long as you do more than 10, you don't have to worry about "building" your legs!. Place the ball between you and a wall!. Make sure your feet are out just enough so squat down!. You will find that the ball will roll down the wall as you are squating, helping you maintain proper posture!. My physical therapist gave me this exercise and it worked great!.
You can also do standing or walking lunges!. You don't even need weights for them!. Just use your body weight!. Walk up and down the hallway doing lunges!. Your legs will be burning before you know it!
Congratulations on getting married! It sounds like you are positive and that you have an up-beat personality!. I think you will be able to accomplish anything you want to before your big day!!! Good luck!
Oh, I just thought of another ab workout you can do with your soon to be hubby!. Sitting across from each other, with about 2 yards between you, pick the exercise ball up and while sitting, throw the exercise ball across to your fiance or to a friend!. They will catch the ball, lean back, and sort of roll back, and then back up into a sitting position!. While they are coming back up, they will send the ball, in the air, back to you!. You will do the same!. Catch the ball, roll back, roll back up and throw the ball back!. This is a fun one!. You can modify any of these exercises to fit you better!. www!.creativedesignunlimited!.comWww@Answer-Health@Com
I do a total of 3 sets!. Each set will contain anywhere from 75-100 situps/crunches total!.
Run each exercise into the next, meaning, don't stop and pause between!.
I do about 20-25 reps with each situp!.
#1 Lay flat on your back, with your legs stretched out in front of you!. With you arms behind your head, tilt your head up towards the ceiling!. You should feel the muscles in your upper abs working!. If you are moving your entire back off the ground you are doing this wrong!. You only need to lift up high enough to feel the stretch!.
#2 Still laying on your back, bend your knees, keeping them on the ground!. Do a standard crunch!.
#3 In this same position, pick your bent knees up, so that your feet are no longer on the ground!. Place your hands on your forehead and touch your elbows to your knees!. This should be done in short movements!. Do these ones as quick as you can!.
# 4 Still on your back, place your feet back on the ground!. You are going to do a "bicycle" crunch!. Alternating legs and arms, bring your left knee up and touch it with your right elbow!. Do the same with the other side!. With this exercise, do 15 crunches on each side, so you will do a total of 30!.
#5 Stand up!.!.!.(I bet you never thought you would stand up!.!.!.LOL) Holding a 5lb weight in your hand, or anything that is equvilent to 5lbs, and hold the weight at your side!. Start with the weight in your right hand!. Lean to your right, so that the weight lowers!. Return to the starting position!. Lean back to the right, thus lowering the weight again, and then return!. Do 10-15 reps on each side!.
This is a lot! Do what you can at first!. If you can only do 10 reps, than do just 10!.
Have fun with it!.
Also, the ball is great exercise!. I am 31 months pregnant and use the ball all the time!. Sometimes I use it to just sit on, and bounce!. If you can bounce with controlled motion you can give your legs a great workout!. The other is wall squats!. As long as you do more than 10, you don't have to worry about "building" your legs!. Place the ball between you and a wall!. Make sure your feet are out just enough so squat down!. You will find that the ball will roll down the wall as you are squating, helping you maintain proper posture!. My physical therapist gave me this exercise and it worked great!.
You can also do standing or walking lunges!. You don't even need weights for them!. Just use your body weight!. Walk up and down the hallway doing lunges!. Your legs will be burning before you know it!
Congratulations on getting married! It sounds like you are positive and that you have an up-beat personality!. I think you will be able to accomplish anything you want to before your big day!!! Good luck!
Oh, I just thought of another ab workout you can do with your soon to be hubby!. Sitting across from each other, with about 2 yards between you, pick the exercise ball up and while sitting, throw the exercise ball across to your fiance or to a friend!. They will catch the ball, lean back, and sort of roll back, and then back up into a sitting position!. While they are coming back up, they will send the ball, in the air, back to you!. You will do the same!. Catch the ball, roll back, roll back up and throw the ball back!. This is a fun one!. You can modify any of these exercises to fit you better!. www!.creativedesignunlimited!.comWww@Answer-Health@Com
http://instantfeelgood!.blogspot!.com/2008!.!.!.
http://instantfeelgood!.blogspot!.com/2008!.!.!.
These exercises should help you get started with something a little different!. You should also look at the exercises for getting a good waist - they are really tough but effective!. They are on the site too!.Www@Answer-Health@Com
http://instantfeelgood!.blogspot!.com/2008!.!.!.
These exercises should help you get started with something a little different!. You should also look at the exercises for getting a good waist - they are really tough but effective!. They are on the site too!.Www@Answer-Health@Com
At walmart their is a video the brand is CRUNCH and it is called BOOT CAMP with instructor Terri Ann!. At fitness!.com their is a lot of ab, but, and thigh workoutsWww@Answer-Health@Com
start of with 100 jumping jacks
stretch it all out (legs especially)
do a set of jab jab kick!. (switch sides after doing 20 each)
get on the floor and do 100 crunches(notice i said crunches and not situps)
then do 100 "bicicles"
then do 50 leg lifts(from floor)
if there is a punching bag, do a 15 minute round with it
after that get on the floor and do 50 situps!.
!.!.!.!.This will take time and patience is the key!.
then do sit ups with the weights!.!.
go up, turn to left, go down,
go up, turn to right, go down,,
(you get the pattern)
remember to eat well and if possible do laps around the block!.!.!.yes running not walking!.!.!.
if you can find a cardio class or video, that will be great!.!.
Email me if you want anymore great workout tips
kfsifu@yahoo!.com
myspace!.com/ElCoLiBrI619Www@Answer-Health@Com
stretch it all out (legs especially)
do a set of jab jab kick!. (switch sides after doing 20 each)
get on the floor and do 100 crunches(notice i said crunches and not situps)
then do 100 "bicicles"
then do 50 leg lifts(from floor)
if there is a punching bag, do a 15 minute round with it
after that get on the floor and do 50 situps!.
!.!.!.!.This will take time and patience is the key!.
then do sit ups with the weights!.!.
go up, turn to left, go down,
go up, turn to right, go down,,
(you get the pattern)
remember to eat well and if possible do laps around the block!.!.!.yes running not walking!.!.!.
if you can find a cardio class or video, that will be great!.!.
Email me if you want anymore great workout tips
kfsifu@yahoo!.com
myspace!.com/ElCoLiBrI619Www@Answer-Health@Com