These are some of the best and most effective ab and core workouts for strengthening and firming your abdominal muscles. If you are looking for a new way to work your abs try these ab workouts.
Remember that getting great abs takes more than just ab exercise; you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.
Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.
Side Bends
· Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
· Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
· Return to an upright position and repeat for the desired number of reps.
Medicine Ball Sit Ups
· Lie on your back with your knees bent and feet flat on the floor.
· Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
· Push your lower back into the floor flattening the arch and hold.
· As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
· Catch the ball and slowly return to the start position.
· Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.
Weighted Curls with Medicine Ball
· Lie on your back with your knees bent and feet flat on the floor.
· Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
· Push your lower back into the floor flattening the arch and hold.
· Curl up just enough to lift both your shoulders off the floor a few inches.
· Hold for a count of 2 and return to the start position.
Cable Crunch
· This exercise requires a triceps pushdown machine with a rope attachment.
· Knee down in front of the machine holding the rope just above your head.
· Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
· Return to the start position slowly and repeat to the left knee.
Sunday, October 31, 2010
Tuesday, January 5, 2010
Feels Like the First Time
In the doldrums? Thinking about splitting up? Not so fast-you can bring back the magic
AS THE RECENT RECESSION DUG IN, DIVORCE RATES STARTED DROPPING. Not because everyone's happier, mind you: We just can't afford to split up; who has the cash for a divorce attorney and alimony? If you feel your relationship may be in peril, try this strategy: Fall back in love. It can be done. In fact, 64 percent of couples who were verging on breaking up but who stuck with their marriages found their way back to conjugal happiness within a few years. The route to marital happiness may not be as hard to find as you think, but you first have to identify why your relationship is o course. We surveyed experts to find out which types of strains challenge couples the most, and how you can make happily last ever after.
Marriage stressor #1
Your nerves are frayed
In times of stress, we look to our relationships to help us through. This may be why traffic to online dating sites spikes when the economy falls. But while singles start new relationships in times of stress, people who are already coupled up may find that stress damages their couplehood. Stress has a tendency to get under the skin of a relationship.
It does this, in part, by eating away at your self-control and weakening the resources that usually stop you from, say, dropping sarcastic wisecracks on your spouse. "Self-control functions like a muscle. If you've been implementing a lot of self control in other domains, you'll have less left over for your relationship. So after you spend a day at the office trying not to say or do anything that will cost you your job, you may not have the resources left to handle even the smallest argument with your wife.
Your fix: Eat late When partners who generally have good relationship skills are under extreme work stress, they have trouble using their communication and relationship tools. I recommends taking time to unwind after you arrive home by doing what you want to do, instead of diving right into dinner. If you tell your wife that dinner conversation is much more enjoyable after you've shed the day's stress by shooting some baskets or tinkering in the garage, she'll be more likely to understand where you're coming from. This will give her a chance to cool down as well: I had found that husbands of stressed-out wives are especially unhappy.
Marriage stressor #2
You're misreading each other
When squabbles break out, partners tend to see each other's negativity or hostility as an innate quality ("she's just mean" or "he's so stubborn") instead of by products of the current tension. When couples aren't under any particular duress, they're more likely to forgive occasional behavioral lapses. But in the heat of an argument, people often blame their mates for negative behaviors, and that pattern tends to build on itself over time.
Your fix: Stop dreaming about alternatives If you're always wondering just how much happier you'd be with a wife who "didn't act like that" or who really understood you, stop focusing on alternatives. Constantly visualizing ideal spouses makes you less happy because it creates more potential for unproductive desire or regret. While occasional communication about the issues that bother you is important, frequently communicating to her what you think is great about her, rather than constantly trying to smooth out the tics that annoy you. Tell her, for instance, that she did a great job painting the living room instead of saying, "that turned out well." That way she'll know that it's her you're impressed with, not chance.
Marriage stressor #3
You're on the wrong side of the libido gap
If marital tension has stalled your sex drive while hers remains revved up (yes, guys, it can happen), that's a problem. In a 2008 survey of 1,000 women, I found that two-thirds of the women said they wanted sex as much or more than their husbands did. The person with the lower libido generally controls the frequency of sex. So if your partner is the one left wanting, she'll probably be even more frustrated, critical, and angry, making your life miserable in return.
Your fix: Touch without the turn-on When I asked married couples to spend 3 days a week touching nonsexually for half an hour (with back rubs, for instance), the couples' levels of the stress hormone amylase decreased, and the men's blood pressure dropped. So even if you're not in the mood for sex, some physical contact can help reduce your stress and improve the way you feel about each other. If you figure out what really hits the mark with your wife, her anxiety and tension about your relationship will diminish. Light physical contact may not be mind-blowing, but it'll quickly renew your connection-and probably reignite your enthusiasm along the way.
Marriage stressor #4
You're seeing too much of each other
In the past two decades, the percentage of people who identified their spouse as a "close confidant" increased from 30 to 38. In that same time period, the number of confidants of the average person has decreased by half. That means we're becoming more emotionally dependent on our spouses while losing some of the practical and emotional support networks we used to build with neighbors, kin, and community groups. This can have several downsides. First, research shows that married couples are less likely to visit, call, or offer support to family or friends. Second, while couples may think that spending all their time together means a happier union, the lack of social variety can significantly strain a relationship.
Your fix: Wrangle your buds The best way to improve your outlook is to get out with friends-organize an after-work happy hour, or hit the bar for Monday Night Football. If setting up your own event isn't your style, home in on a group identity by joining a rec league or political committee. Being part of a group can enhance a sense of belonging that could be a buffer against marital dissatisfaction.
Marriage stressor #5
You're ignoring the little things
Whether it's going out of your way to find the book she wants to read, or simply moving one of her must-see movies to the top of the must-buy queue, sacrificing for her can boost health and happiness and lower breakup rates. Sacrifice is a currency of relationships. Show her that you're committed and that you care about her by putting the relationship and not yourself first. The good news is that when you sacrifice, the effort stands out. It's a positive that's really salient. It's not necessarily expected, but it's clear what you did for her.
AS THE RECENT RECESSION DUG IN, DIVORCE RATES STARTED DROPPING. Not because everyone's happier, mind you: We just can't afford to split up; who has the cash for a divorce attorney and alimony? If you feel your relationship may be in peril, try this strategy: Fall back in love. It can be done. In fact, 64 percent of couples who were verging on breaking up but who stuck with their marriages found their way back to conjugal happiness within a few years. The route to marital happiness may not be as hard to find as you think, but you first have to identify why your relationship is o course. We surveyed experts to find out which types of strains challenge couples the most, and how you can make happily last ever after.
Marriage stressor #1
Your nerves are frayed
In times of stress, we look to our relationships to help us through. This may be why traffic to online dating sites spikes when the economy falls. But while singles start new relationships in times of stress, people who are already coupled up may find that stress damages their couplehood. Stress has a tendency to get under the skin of a relationship.
It does this, in part, by eating away at your self-control and weakening the resources that usually stop you from, say, dropping sarcastic wisecracks on your spouse. "Self-control functions like a muscle. If you've been implementing a lot of self control in other domains, you'll have less left over for your relationship. So after you spend a day at the office trying not to say or do anything that will cost you your job, you may not have the resources left to handle even the smallest argument with your wife.
Your fix: Eat late When partners who generally have good relationship skills are under extreme work stress, they have trouble using their communication and relationship tools. I recommends taking time to unwind after you arrive home by doing what you want to do, instead of diving right into dinner. If you tell your wife that dinner conversation is much more enjoyable after you've shed the day's stress by shooting some baskets or tinkering in the garage, she'll be more likely to understand where you're coming from. This will give her a chance to cool down as well: I had found that husbands of stressed-out wives are especially unhappy.
Marriage stressor #2
You're misreading each other
When squabbles break out, partners tend to see each other's negativity or hostility as an innate quality ("she's just mean" or "he's so stubborn") instead of by products of the current tension. When couples aren't under any particular duress, they're more likely to forgive occasional behavioral lapses. But in the heat of an argument, people often blame their mates for negative behaviors, and that pattern tends to build on itself over time.
Your fix: Stop dreaming about alternatives If you're always wondering just how much happier you'd be with a wife who "didn't act like that" or who really understood you, stop focusing on alternatives. Constantly visualizing ideal spouses makes you less happy because it creates more potential for unproductive desire or regret. While occasional communication about the issues that bother you is important, frequently communicating to her what you think is great about her, rather than constantly trying to smooth out the tics that annoy you. Tell her, for instance, that she did a great job painting the living room instead of saying, "that turned out well." That way she'll know that it's her you're impressed with, not chance.
Marriage stressor #3
You're on the wrong side of the libido gap
If marital tension has stalled your sex drive while hers remains revved up (yes, guys, it can happen), that's a problem. In a 2008 survey of 1,000 women, I found that two-thirds of the women said they wanted sex as much or more than their husbands did. The person with the lower libido generally controls the frequency of sex. So if your partner is the one left wanting, she'll probably be even more frustrated, critical, and angry, making your life miserable in return.
Your fix: Touch without the turn-on When I asked married couples to spend 3 days a week touching nonsexually for half an hour (with back rubs, for instance), the couples' levels of the stress hormone amylase decreased, and the men's blood pressure dropped. So even if you're not in the mood for sex, some physical contact can help reduce your stress and improve the way you feel about each other. If you figure out what really hits the mark with your wife, her anxiety and tension about your relationship will diminish. Light physical contact may not be mind-blowing, but it'll quickly renew your connection-and probably reignite your enthusiasm along the way.
Marriage stressor #4
You're seeing too much of each other
In the past two decades, the percentage of people who identified their spouse as a "close confidant" increased from 30 to 38. In that same time period, the number of confidants of the average person has decreased by half. That means we're becoming more emotionally dependent on our spouses while losing some of the practical and emotional support networks we used to build with neighbors, kin, and community groups. This can have several downsides. First, research shows that married couples are less likely to visit, call, or offer support to family or friends. Second, while couples may think that spending all their time together means a happier union, the lack of social variety can significantly strain a relationship.
Your fix: Wrangle your buds The best way to improve your outlook is to get out with friends-organize an after-work happy hour, or hit the bar for Monday Night Football. If setting up your own event isn't your style, home in on a group identity by joining a rec league or political committee. Being part of a group can enhance a sense of belonging that could be a buffer against marital dissatisfaction.
Marriage stressor #5
You're ignoring the little things
Whether it's going out of your way to find the book she wants to read, or simply moving one of her must-see movies to the top of the must-buy queue, sacrificing for her can boost health and happiness and lower breakup rates. Sacrifice is a currency of relationships. Show her that you're committed and that you care about her by putting the relationship and not yourself first. The good news is that when you sacrifice, the effort stands out. It's a positive that's really salient. It's not necessarily expected, but it's clear what you did for her.
Your fix: Schedule sacrifice Write down a few things you know your partner likes, and set a reminder on your phone to do one of those things each week. If, on the other hand, you think you're the one who's sacrificing more, analyze the situation. Your partner may actually be sacrificing a lot for you, but it's not in the channel you're responding to. What evidence is there that she's thinking of you when you're not around? Is the fridge always stocked with your favorite food? Did she let you change plans when your friend unexpectedly had a night free? If so, then thank her. She'll be happy to hear it.
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