Six steps to flat abs

admin — Sat, 13 Feb 2010 00:15:32 +0000

Want to go from flab to flat abs? Pilates, the exercise loved by toned celebs such as Nicole Kidman and Jennifer Aniston is famous for developing strength, flexibility and coordination, not to mention fabulous abs — and it can be appreciated by everyone. Combine it with a healthy diet and cardio regime and you’ll start to see a six-pack emerging in no time.

To begin the journey, follow these steps, designed by fitness expert Rocco Sorace, for a six-week jumpstart to flatter abs.

Step one: Get a physical

Talk to your doctor before beginning a new exercise routine. Even if you’re healthy, if you have not exercised on a regular basis, it’s a great time to get a physical. It’s a good measure of your success to be able to look back at your pre-exercise physical and compare it to the results later on.

Step two: Eat well

What we eat is responsible for what our bodies use for fuel and what it stores as fat. The key to burning fat is providing the right fuel at the right time. Don’t skip meals and be sure to eat as much natural food as you can, free of preservatives, artificial flavours and colours. Breakfast is the most important meal of the day and remember to drink at least eight glasses of water each day to stay hydrated.

VIEW GALLERY: Hollywood’s best bellies

Step three: Get your heart pumping!

The secret ingredient in this recipe is cardio and more cardio. Spice it up with intense cardio. In the first few weeks, to burn fat you need to spend 20 to 30 minutes doing cardiovascular exercise, at least three times per week. Jump on the treadmill, bike or get outdoors for a power walk.

Step four: Add Pilates

A Pilates program is designed to refine and define the exercise routine. Pilates works the rectus abdominis muscle (six pack), external and internal obliques (side abs), and the muscle known as the transverse abdominis (the inner layer abs).

These deep abdominal muscles help to support and flex the spine. Good conditioning is required not only to protect the spine and lower back but also to ensure good posture. Pilates exercises will target these muscles and create the long, lean and strong six-pack abs we crave.

Step five: Increase intensity

Increase the cardio intensity during weeks three and four to 45 minutes each session. Picking up the pace during your power walk from 5km/h to 6.5km/h can double your benefit. If you cannot find 45 minutes to dedicate to a power walk, break it up throughout the day. Fifteen minutes in the morning and at lunch, then another 15 after dinner. It all adds up!

Step six: Add interval training

Add interval training to weeks five and six. Interval training is a great way to keep exercise interesting and fun. Try switching from treadmill walking to sprinting for five minutes. Or if you are walking outdoors, look for some stairs to climb or add lunges to mix it up.

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Boost Your Metabolism – The fat burning work out

admin — Thu, 27 Aug 2009 13:03:49 +0000

Add this 10 minute power-packed routine to your regular workout three times a week to burn more than 100 calories each session. The work out is a mix of slow strength moves and explosive plyometric exercises combining swift motions and jumps to give your metabolism an instant kick whilst building muscle and burning fat in the long term.

Lift right leg off floor, bending knee 90 degrees, and place hands on hips

Bend left knee, lowering into a squat

Hold for 1 count, straighten leg, then repeat

Do 1 minute per leg

Lie on back holding a medicine ball (a football will do) with both hands at chest level, knees bent

Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands

Slowly return to the start and repeat

Holding a 5lb dumbbell, in right hand, bend knees 90 ° and lower weight toward left foot

With an explosive lift, stand and swing the weight up to your right shoulder

Extend arm overheard; return weight to shoulder

Repeat 10 times on each side

Stand with knees bent 90 °

With arms by sides, bend elbows, bringing fists just below chest

Keeping abs and glutes tight, jump as high as you can

Land with knees slightly bent

Return to start

Do 12 times; rest for 30 seconds and repeat

Lie on back with knees bent, feet on floor

Place hands lightly behind head

Raise upper body and extend legs about 12 inches off floor

Bring left elbow and right knee towards each other

Continue, alternating sides

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Six steps to flat abs

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