Whatever fat starts to settle around the midsection is going to have to be removed one day, which usually means that you will have to put yourself into a negative calorie balance for a considerable period. This will, of course, tend to hold back or diminish overall muscle gains. The following are a series of exercises which can be done, and there is not one sit-up in site, try each one, include in your overall workout routine to obtain any benefit. 1. Kettlebell swings The kettlebell swing is a near gym-perfect exercise because it works your heart, legs, core, and back. Swings are an explosive, compound movement that produce lean muscle from head to toe. 2. Farmer's walk Grab a heavy dumbbell, barbell or kettlebell with both arms, and take it for a walk. The farmer's walk is like a moving plank that tests your grip, legs, trapezoids, and abdominal strength all in one go. 3. Single leg push-ups Had enough of the bench press? Tone your chest whi...
Here you will find various exercises to assist you achieve your fitness goals.
Daily Stretches to help keep you healthy and balanced.
It’s the lack of mobility which really affects ageing, and if you one of those people that sit for most of the day, this is seriously causing you harm. Statistics from the American Heart Association indicates that the average American under the age of 60 can spend up to eight hours in a sedentary position. This tightens up the body all over while also increasing risks for chronic diseases and death.
Back Attack
Here are the best exercises for a defined back, make those back muscles pop with this workout. It is best to do these exercises in order as listed. Do them at least twice a week.
Incorporate with a leg workout.
15 Minute one dumbbell workout
Using the heaviest weight you can handle, while maintaining
proper form.
Perform the prescribed number of reps for each exercise in order,
resting 30 seconds between moves.
Benefits of Medicine Ball Exercises
There are many advantages using a Medicine Ball when working out, because it is round, it is harder to hold, and therefore will engage more of the arms and chest to hold the ball tightly enough to prevent you from dropping it.
10 Exercises to get great abs without sit-ups
Whatever fat starts to settle around the midsection is going to have to be removed one day, which usually means that you will have to put yourself into a negative calorie balance for a considerable period. This will, of course, tend to hold back or diminish overall muscle gains.
The following are a series of exercises which can be done, and there is not one sit-up in site, try each one, include in your overall workout routine to obtain any benefit.
Click on the image for more information.
10 exercises to get great abs without sit-ups
Whatever fat starts to settle around the midsection is going to have to be removed one day, which usually means that you will have to put yourself into a negative calorie balance for a considerable period. This will, of course, tend to hold back or diminish overall muscle gains.
2. Farmer's walk
Grab a heavy dumbbell or kettlebell with one arm, and
take it for a walk. The farmer's walk is like a moving plank that tests your
grip, legs, trapezoids, and abdominal strength all in one go.
3.
Had enough of the bench press? Tone your chest while utilising
many other muscles, including your core, with push-ups. A challenging variation
of the traditional push-up is to simply raise one leg off the ground.
Instability with proper form means your abs are taking on the load and doing
even more work.
4. Sprints
I dare you to run 200 metres with 100 per cent intensity.
Walk back, and repeat nine times. Usain Bolt doesn't drop for 200 sit-ups to
get his toned body – he just keeps running with his core engaged, hard. And
high-intensity sprints guarantee you'll be burning calories long after you stop
working out.
5. Side planks
Everybody is planking, but don't forget to side plank.
Your obliques are important, and side planks provide the isometric movement to
strengthen them. To side plank, lay on your side with legs extended, placing your
elbow under your shoulder to prop up your torso, then hold.
6. Wood chopping
A full body exercise that's functional, twisting, and
tones the abs is the woodchop on a cable mountain. It starts with two hands
grabbing a cable's rope, then pulling and twisting in a downward motion. Using
cables is superb, as they make the concentric and eccentric phases equally
challenging.
7. Clean and press/jerk
Olympic lifts aren't just for athletes, the clean and
press/jerk is a full body (including abs) exercise just like all other
exercises where weights are lifted overhead. From the legs, glutes, core, and
shoulders – all must be engaged to hold a significant mass for any time above
the head.
8. Barbell ab rollout
This is an advanced exercise using a barbell with 10kg
plates on each side. On your knees, place hands on a barbell, then slowly roll
it out until your body is semi-parallel to the floor with arms extended. Pause,
then roll back to the starting position, and repeat.
9. Burpees
I said no sit-ups, but I didn't say anything about
burpees. Sure, they suck, but they also work the entire body and are especially
good for promoting lean, toned abs. In a quick, fluid motion, lower into a
squat position then put hands flat on the floor in front. Kick both legs back
into a push-up position. Perform a push-up. Spring both legs forward, then
stand up and jump.
10. Mountain climbers
Like 'standing high knees', mountain climbers are similar
but only when parallel to the ground. From shoulders and arms to legs and
abdominals, climbers are a cardio treat to slim and tone while engaging most of
the body's muscles.
10 exercises to get great abs without sit-ups
Whatever fat starts to settle around the midsection is going to have to be
removed one day, which usually means that you will have to put yourself into a
negative calorie balance for a considerable period. This will, of course, tend
to hold back or diminish overall muscle gains.
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