Fit 3923 GetYourBestAbsPDF

7/29/2019 Fit 3923 GetYourBestAbsPDF

http://slidepdf.com/reader/full/fit-3923-getyourbestabspdf 1/5

YOUR

BESTABS

GET Everything you need to get your best abs ever:

Workouts

Healthy ood & recipes

Answers to your questions

Plus More


http://slidepdf.com/reader/full/fit-3923-getyourbestabspdf 2/5Get Your Best Abs

Cross-Country

AbsFitness Focus:abs, lower back,

obliques, arms, glutes

• Stand with feet hip-width apart,

knees slightly bent.

• Hold a 3-pound dumbbell in

each hand, arms at sides.

• Twist your upper body and

head to the right.

• Bring your right arm straightbehind you, left arm in front

until it’s in line with your left

shoulder and thigh, rotating

your chest toward the ceiling

as you go while keeping hips

still.

• Hold for 5 seconds; return

to center and repeat on the

opposite side to complete the

rep, moving arms in a cross-

country skiing motion.

• Do 12 to 15 reps.

Abs SquatFitness Focus: abs,

glutes

• Stand with feet hip-width apart;

loosely grip 3-pound dumb-

bells with elbows bent and hold

weights beside your shoulders,

palms up.

• Tilt your pelvis forward while

bending knees slightly; push

your chest toward the ceiling,

keeping shoulders down.

• Concentrate on squeezing

glutes and contracting abs.

Hold for 30 seconds.

• Do 5 reps.

Crouching TigerFitness Focus: Back, arms, abs, and quads

• Stand with feet hip-width apart on center of tube, cross it once or twice

in front of you, then grasp a handle in each hand, arms by sides.

• Crouch down and walk hands forward until you are in full push-up po-

sition, arms extended with palms directly under shoulders, legs directly

behind you so that you form a straight line from head to heels. (Holdhandles lightly by thumbs so that palms can lie at on oor.)

• Keeping palms planted and abs tight throughout, press hips back

toward heels, bending knees so that they hover just above oor.

• Straighten legs to return to full push-up position and complete rep.

• Do 16 reps.

Side PlankFitness Focus: Shoulders, chest, back, abs,and obliques

• Stand with feet hip-width apart on center of tube, cross it once or twice

in front of you, then grasp a handle in each hand, arms by sides.

• Crouch down and walk hands forward to get in full push-up position.

• Shift body weight into left hand and rotate extended right arm to reach

for ceiling while keeping shoulders down.

• Hold for 1 to 3 counts, then return to full push-up.

• Do 16 reps, alternating arms.



Scrabble BallFitness Focus: Chest, abs, shoulders

• Get into plank position with hands under shoulders, legs extended,

back straight, and feet on top of a stability ball, forming a line from

head to heels.

• Keeping abs tight, roll ball under feet to spell out the letters of the

alphabet.• Aim to spell up to O.

• As you advance, try to make it all the way to Z.

V Rock and RollFitness Focus: Back, abs, and obliques

• Lie faceup on mat with legs together, toes pointed and arms extended

overhead by ears, hands stacked (like you’re about to dive into a

pool).

• Engage abs and lift both legs and shoulders about 6 inches off ground

slowly rocking body back and forth.

• Do 10 reps.

Chest Flye with LegExtensionFitness Focus: Chest, abs

• Lie faceup on mat, knees bent 90 degrees over hips, holding a

dumbbell in each hand, arms extended over chest, palms in.

• Keeping right knee bent, straighten left leg toward oor as you lower arms out to sides. Hold for 1 count, then return to start.

• Do 10 reps. Switch legs; repeat.

Knee-Up withOverhead PressFitness Focus: Shoulders, abs, glutes

• Sit on mat with knees bent and feet on oor, holding dumbbells near

shoulders, elbows by sides, palms in.

• Lean back slightly and extend arms overhead as you lift feet a few

inches off oor and bring knees toward chest.

• Hold position for 1 to 3 counts; return to start.

• Do 15 reps.



Cardio for Killer AbsTo get show-o abs ast, Story Elizabeth Maleyrecommends doing at least three 30-minutecardio sessions per week, choosing activities thatspecifcally target core muscles. Her top picks:

• Bestmachines(500 to 600 calories an hour): Treadmill (run/walk hills),

elliptical trainer with movable handles and rowing machine. Do 10 minutes

of each machine, moving quickly from one exercise to the next so your core

muscles are constantly challenged.

• Bestclasses(350 to 650 calories an hour): Indoor group cycling, kickboxing,

anything core board- or Bosu-based and most dance classes.

• Bestoutdooractivities(300 to 450 calories an hour): Tennis, kayaking,

volleyball, and surng.

Workout AdviceYour workout questions answered,rom getting the most out o yourworkout, to preventing injuries.

Q: What exercises are the best to get toned abs?

A:If you are not overweight (and it appears you are

not), consider doing a well-rounded abdominal routine.

Research shows that Pilates is great at getting all of theabdominal muscles in the ab group. Planks, the “double

leg stretch,” Pilates “hundred” are a few good ones. If you

have a healthy spine, the “roll up” and “criss cross” will hit

the other muscles nicely. These are done with precision.

So, a few reps usually just 6-10 or each exercise are very

effective and saving on calories.

Q: How do I get rid of my post-pregnancy belly fat?

A: Post baby body weight does not equal post baby

body!! I would suggest increasing the intensity of your

cardio workouts, making sure you include intervals

(alternating walking with fast walking or sprinting). And be

sure your strength training includes combination moves

that work multiple muscles including the core (plank rows

push-ups, squat with military press, etc) rather than single

muscle groups.

Q: What exercises can I do on a stability ball?

A:Try the side wall crunch. Place the stability ball

about 2 feet in front of wall. Lie faceup on ball with hips

on its center, feet on oor about 3 feet apart, toes pointing

to the left and soles pressing against bottom of wall. Put

hands behind head, elbows out to sides, and rotate torso

so that upper body faces left.

What’s for Dinner Tonight?2 tsp. extra virgin

olive oil

tsp. ground cumin

tsp. sugar

tsp. black pepper

tsp. salt, plus a

pinch

4 salmon fllets

(about 4 oz. each)

cup nonat Greek

yogurt1 large pickling

cucumber, peeled,

seeded, and diced

1 scallion, trimmed

and fnely chopped

3 Tbsp. minced resh

parsley

1 tsp. resh lemon

juice

8 oz. whole wheat

orzo, cooked ac-

cording to package

directions

1. In a bowl, combine

the olive oil, cumin,

sugar, black pepper, and

1/2 teaspoon salt. Lay

the salmon on a oil-

lined baking sheet and

brush the tops with the

oil mixture. Rerigerate

or 10 to 20 minutes.

2. Preheat the broiler.

Combine the yogurt,cucumber, scallion,

parsley, lemon juice, and

the remaining pinch o

salt in a small bowl.

3. Broil the salmon until

it is barely opaque at the

center o the thickest

part, 7 to 10 minutes.

Serve over the orzo,

topped with the yogurt

sauce.

Nutrition facts: 487

calories, 34g protein,

45g carbohydrate, 19g

at (3.8g saturated), 10g

fber Percent Daily Val-

ues are based on a 2,000

calorie diet

Cumin Salmon with

Yogurt Cucumber Sauce



10 Healthy Foods for a Flat Belly6. Leay GreensTheir cancer-preventing carotenoids won’t help shrink

your waistline, but their low calorie count denitely will.

Most leafy greens are also a good source of calcium,

an essential ingredient for muscle contraction. In other

words, they help fuel your workouts.

Tryfor:Three servings daily.

7. YogurtThe probiotic bacteria in most yogurts help keep your

digestive system healthy, which translates into a lower

incidence of gas, bloating, and constipation, which can

keep your tummy looking at.

Tryfor:One to three cups a day of low-fat or fat-free

yogurt.

8. Veggie SoupResearchers at Pennsylvania State University found that

people who ate broth-based (or low-fat cream-based)

soups two times a day were more successful in losing

weight than those who ate the same amount of calories in

snack food. Soup eaters also maintained, on average, a

total weight loss of 16 pounds after one year.

Tryfor: At least one cup of low-calorie, low-sodium veg-

etable soup every day.

9. SalmonSeafood, especially fatty sh like salmon, tuna, and mack

erel, is an excellent source of omega-3 fatty acids. These

uber-healthy fats may help promote fat burning by making

your metabolism more efcient, according to Kleiner. Sea

food is also an excellent source of abs-friendly protein.Tryfor:Two four-ounce servings per week. Wild salmon,

though pricey, contains more omega-3 fatty acids than

farm-raised.

10. QuinoaPronounced KEEN-wah, this whole grain contains 5

grams of ber and 11 grams of protein per half cup. Cook

it as you would any other grain (although some brands

require rinsing). Quinoa’s nutty avor and crunchy-yet-

chewy texture are like a cross between whole-wheat

couscous and short-grain brown rice.

Tryfor: At least one half-cup serving (a third of your

whole-grain requirements) per day.

1. AlmondsThese delicious and versatile nuts contain lling protein

and ber, not to mention vitamin E, a powerful antioxidant.

They’re also a good source of magnesium, a mineral

your body must have in order to produce energy, build

and maintain muscle tissue, and regulate blood sugar.

Research also indicates that the composition of their cellwalls may help reduce the absorption of all of their fat,

making them an extra-lean nut.

Tryfor: An ounce a day (about 23 almonds), with ap-

proximately 160 calories.

2. EggsYou won’t nd a more perfect protein source. Eggs are

highly respected by dietitians because of their balance

of essential amino acids (protein building blocks used by

your body to manufacture everything from muscle bers

to brain chemicals). We like them because they keep our

hands out of the cookie jar. “The protein and fat in the egg

may be contributing to the feeling of satiety,” says lead

researcher Nikhil V. Dhurandhar, PhD.

Tryfor: One egg a day, unless you have high blood

cholesterol, in which case you should check with your

doctor rst.

3. SoySoybeans are a great source of antioxidants, ber, and

protein. Plus, they’re incredibly versatile. Snack on dry-

roasted soybeans, toss shelled edamame into soups, and

slip a spoonful of silken tofu into your morning smoothie.

Liquid soy also makes a good meal replacement.

Tryfor: Twenty-ve grams of whole (not isolated) soyprotein daily.

4. Apples A 2003 study in the journal Nutrition found that overweight

women who consumed three apples or pears a day for

three months lost more weight than their counterparts

who were fed a similar diet with oat cookies instead of

fruits. Apples also contain quercetin, a compound shown

to help ght certain cancers, reduce cholesterol damage,

and promote healthy lungs.

Tryfor: An apple (or two) a day.

5. BerriesMost are loaded with ber, every dieter’s best friend.

That’s because ber traps food particles and shuttles

them out of your system before they’re fully digested.

Berries (and other fruits) are also high in antioxidants,

which not only help protect you from chronic diseases like

cancer but may also help you get more results from your

workouts.

Tryfor: At least half a cup daily, or about 30 calories’

worth.

Fit 3923 GetYourBestAbsPDF

Documents

Transcript of Fit 3923 GetYourBestAbsPDF