Ab Exercises That Can Be Done In Bed

Frequently Asked Questions

  1. QUESTION:
    How can I do ab exercises with a sore back?
    Whenever I do ab exercises on the floor, it hurts my back even when I use a mat. If I do ab exercises on a bed, will it still be somewhat effective? I ran out of ideas.

    • ANSWER:
      Most excercise helps you to lose weight on your stomach but ab excercise is more effective. Not sure if it works on a bed tho. Do you feel your muscles tighting on your stomach when you do ab excercise on the bed? If so then id say yes.

  2. QUESTION:
    What is the best time for me to do Abdominal exercises?
    I run a few miles/km each morning and do lots of other sports. I am wondering what is the most effective or healthiest time for me to do my Ab exercises. I only try to do about 100 sit-ups on the machine but I am looking for consistency and structure in my routine.

    Before running in the morning, after, at night, before dinner, after dinner, just before bed? What do I need to know?

    Thanks!
    Okay, so morning is better. But before running or after do you think?

    • ANSWER:
      Morning, start the day with it, you feel better after. Trust me on that.

  3. QUESTION:
    Ab exercises to do before bed that can get me decent abs before school starts?
    What are some to do? Currently I'm doing 45 leg ups then 45 situps a night. I doubt that's enough. What's a good routine that would get me some decent abs before school starts?

    I already have a flat stomach and I'm in shape.

    • ANSWER:
      Just do sit ups, crunches, leg lifts, and add on to the leg lift by holding your legs about 6 inches from the ground and criss crossing them. Or you can try making yourself an upside down "V" (like the downward dog yoga pose) and lift your legs to your chest as far as you can. Also, get in push up position and lift your knee to your chest slowly, drop it back slowly and do it on the other side. Remember, ALWAYS engage your abs to get the most out of your work out!

  4. QUESTION:
    What is an alternative to doing hanging leg raises?
    I want to do some other ab exercise that will give me the same reults as doing hanging leg raises because i don't have a pull up bar so i can't do hanging leg raises. Is there some other way i can do hanging leg raises?

    • ANSWER:
      sitting on the ground you can put your hands to the side on the ground for balance and lift your legs, straight out in front of you, up and down. try not to move your upper body. you can also sit on the edge of something (couch, bed, ect) and hang on to what you are sitting on and let your legs hang off and again with straight legs lift up and down.

  5. QUESTION:
    If I have acid reflux can I still do sit ups?
    I am a dancer and need to keep my core strong. I usually do crunches and other ab exercises every night before bed. Can I continue doing this if I now have acid reflux? Should I do it in the morning or afternoon and not before bed? I don't want to make the acid reflux worse but I need to keep my abdominals strong.

    • ANSWER:
      sit ups worsens the acid reflux problems, don't do for 3-4 days and then start.

      Almonds are rich in vitamin E and are also a very good remedy for heartburn.
      http://acidrefluxviews.com/acid-reflux-remedy-at-home/

  6. QUESTION:
    What time of the day should I do ab exercises?
    As summer is approaching I want to tone up my stomach and work on getting a six pack. I already know what exercises I want to do, but i don't know what time of the day I should do them.
    Should I do them in the morning, or at night before I go to bed. What is the best time to do them?

    • ANSWER:
      i do them in the morning i don't think it really matters when you do them as long as your doing them

  7. QUESTION:
    What's the best exercise to achieve a toned flat stomach?
    Hi,
    I would like to flatten and tone my stomach (and loose the wobbly bits lol), and i was wondering what the best for of exercise to do in the house to achieve this would be? I thought maybe sit ups? Should i buy a sit up bench? Any help would be appreciated. Thanks guys.

    • ANSWER:
      In order to get toned flat stomach, you have to do some ab exercises. The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to the study.

      Most Effective Ab Exercise: Bicycle

      Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
      Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
      Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
      Switch sides, bringing the left elbow towards the right knee.
      Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

      Caption Chair:
      The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

      Ball Crunch:
      The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a nice bonus that floor crunches don't always offer.

      Vertical Leg Crunch:
      The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

      The Torso Track:
      The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.

      Long Arm Crunch:
      The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

      Reverse Crunch:
      The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

      Crunch With Heel Push:
      The crunch with a heel push looks like a traditional crunch, but in this version you push your heels into the floor, which engages the rectus abdominis muscles more than regular crunches.

      Ab Roller:
      The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. If you don't have an Ab Roller, you can still get a great workout with a variety of core exercises.

      Plank on Elbows and Toes:
      The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength.

      For detail view "how to do"of these exercise can be seen on following link:

      a) http://exercise.about.com/od/abs/ss/abex…

  8. QUESTION:
    Why is it bad to do abdominal exercises on a bed?
    I've always been told do exercise on the floor, not a bed. Why is this?

    • ANSWER:
      Because on a bed, your core is not as stable as it would be on the floor, thus maximizing the effectiveness of the ab workout. You need a solid platform to lay on.

  9. QUESTION:
    Which ab exercises will work the very middle of the abs?
    I do a variety of ab work but I want to work the area right where the belly button is.
    Also, do the exercise people on TV have ripped abs from doing the ab work that they do on their shows? OR, do they use heavier weights to get the abs to develop?
    What are some good ways to work the abs using the heavier weights? I'm finding that the regular variations on the crunches and stuff is not doing it even though I do a lot of cardio too.
    Thanks.

    • ANSWER:
      Yea I feel ya on that!

      for exercise do this:

      You will do this Mon, Wed, Fri. Lay something on ground like a beach towel or something (mat) right on the foot of your bed. On your bed, you will start off with 20 knee ups (google this). After that, get on the floor immediately and do 20 leg raises. Take a 15 second rest. Now do 20 reverse crunches, 20 leg on the bed crunches and 20 hip thrusts (google these if needed). Rest 15 seconds again after those. Now do 20 cross crunches (10 each side), 20 reach and touch touches (10 each side), and finish it off with 20 cross leg reverse crunches (10 each side). Now take a 3-4 min break and do this cycle again 2 more times.
      Now after this cycle, you will lay flat on the mat on your back. Get two dumbbells (8lbs each arm). Raise them straight up over. Now bend your elbows bringing the weights right over your forehead at 90 degrees. Then straighten them back out. You will have done a dumbbell tricep extension. Now After doing that, while holding the weights up over your head, lift your torso up of the ground (shoulders off the ground) while at the same time lifting each leg up one at a time doing a "sicorrs movement" and back down. Repeat this whole entire movement 15 times and do 3 sets of these with 10 second rests in between each set. That's pretty much it. AS for Tues, Thurs, Sat, you can do cardio which is running or cycling.Best of luck! :-)

  10. QUESTION:
    What exercise can i do to flatten my stomach?
    My waist line is 37 and hips is around 41.
    I want to lose inches off my waist. Is losing 3 inches in 2 months possible? What exercise should i do?

    • ANSWER:
      The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to the study.

      Most Effective Ab Exercise: Bicycle

      Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
      Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
      Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
      Switch sides, bringing the left elbow towards the right knee.
      Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

      Caption Chair:
      The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

      Ball Crunch:
      The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a nice bonus that floor crunches don't always offer.

      Vertical Leg Crunch:
      The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

      The Torso Track:
      The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.

      Long Arm Crunch:
      The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

      Reverse Crunch:
      The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

      Crunch With Heel Push:
      The crunch with a heel push looks like a traditional crunch, but in this version you push your heels into the floor, which engages the rectus abdominis muscles more than regular crunches.

      Ab Roller:
      The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. If you don't have an Ab Roller, you can still get a great workout with a variety of core exercises.

      Plank on Elbows and Toes:
      The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength.

      For detail view "how to do"of these exercise can be seen on following link:

      a) http://exercise.about.com/od/abs/ss/abexercises_9.htm

  11. QUESTION:
    How do you lose fat from the belly and thighs?
    I've been walking and jogging a little everyday (30-60mins)
    I've been doing ab workouts and push ups to build muscle
    I've been eating healthy foods
    In the past month I've noticed I was just losing more weight than belly fat

    How do I lose fat from my belly? What exercises can I do?
    What exercises help slim down your thighs?

    • ANSWER:
      If you want to lose weight in your belly you have lose it throughout. “The best way to lose the fat in the stomach area is by proper diet and exercise.

      STOP DOING THESE-

      » Since you now know that drinking and not eating on time increases the chances of getting a pot belly stop doing these.
      » Stop binging on fibre free, refined flours and the foods such as white bread, pasta, donuts, cakes and biscuits. They lead to bloating, poor digestion, and causes accumulation of fat.
      » Try not to have late night snacks: The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into fat.

      EAT THESE –

      » While you give up on the bad carbohydrates, continue having the good carbs in the form of Fruits, vegetables.
      » Increasing the fibre intake also helps in absorbing the fat that you eat. So choose wholegrain foods in place of refined ones. It also plays changes the glucose and insulin response and makes it easier to mobilize fat stores.
      » “Remember to eat small frequent meals i.e. break down your meals from 3 square meal to 5-6 meals in a day” advices Anjum.

      AND DO THESE-

      We have all heard that sit-ups and crutches help you lose weight in the abdomen but it actually only ends up strengthening the abdomen muscles. Spot training won’t banish the fat, so isolating belly as an area to lose weight will not work.
      Weight training- It is the best way lose the belly fat. Muscles burn more calories than fat so using weights helps to do that.
      Aerobic exercises- there are the other exercises like jogging, swimming, dancing and sports like tennis which gives the body an overall workout and ensure that you don’t get that ‘extra tyre’ around your waist.

  12. QUESTION:
    What is the cause of these stomachaches?
    I've recently began eating less in an attempt to make my stomach smaller. I have also taken up doing crunches (ab exercise.) But, at night, when I am sitting down, about to go to bed, I get severe stomachaches. And I mean severe, i.e. pretty much as bad as a cramp. Why is this, is it normal, and how long will it last?

    • ANSWER:
      You loose energy you get from food because of your exercises. This means you need more energy-efficiant food to help you feel better. You almost might not be used to doing that hard work, so try doing less.

  13. QUESTION:
    Can you do heavy exercising when you are less than 1 month pregnant?
    I know you can walk, or do activities that you already do... but I'm not sure about light weights , ab exercises, and 35 minutes on the eliptical.

    • ANSWER:
      Many health professionals advocate normal exercise routine that you would normal have - will be okay and for one of my friends that was true - others slowed down for other reasons...

      if you normally lift light weights and ad exercises then keep them up unless you find yourself struggling more than normal.

      me............ I feinted!

      I suffer low blood pressure under the best of circumstances but in early pregnancy it was pronounced and I felt it's affects my OBGYN told me to reduce to walks only!

      later at 26weeks i had some ligment trouble that meant absolutely no exercise - and even a week of bed rest!!

      Yet some of my friends continued to dance (classical/ contemporary etc) with vigorous workouts and no troubles at all...except shortness of breath.

      So for each person it is different. Just do what your comfortable with and try to stay as fit as you can for the birth which is a marathon.

  14. QUESTION:
    How to get a flat stomach in about 3 weeks?
    I'm actually slim already but lately I've been putting on a bit of chunk around my stomach area and I just wanna burn that off?

    Any exercises I could do at home like before bed? Like sit ups or any other form of exercise?

    • ANSWER:
      Crunches and ab workouts only strengthen the muscle. You need to burn off the fat that's on op of them ya know? My suggestion would be to do lots of cardio, drink lots of water, and just eat healthy (no need to crash diet and stuff). Good luck!

  15. QUESTION:
    What Can I Do For Motivation To Loose Weight?
    Ok so it's funally summer, and today is my first day of summer break! I REALLY want to loose weight this summer! I am overweight and I want to loose weight real bad. What can I do for motivation to loose it? I own a treadmill and an ab lounge, and a exercise bike. How much time do you reccomend on these a day?
    Thanks trista!
    actually its almost summer
    here in FLA lol!

    • ANSWER:
      you asked the question i wanted to ask..about motivation to exercise!!!
      considering i was going to ask this i should not answer it!!! but i think 1hr a day would be good both morning and evening...the key is to being motivated!!when you wake tell your self to be fit and healthy and have the body you desire you have to get of your but and work it off!!!!say that every day and when you do work out tell your self your really proud of yourself and through out the day tell your self you are young healthy and fit... and beautiful you will get there!!!
      im going to eat my words and do the same lol i have inspired my self and answered my own question
      good luck!!!(except its winter in Australia and really really cold a horrible time to want to loose weight oh mu its hard to get out of bed!!!
      :)

  16. QUESTION:
    How do you get rid of lovehandles on your hips?
    I know I have to exercise, are there any excersizes that make it easier to lose them?

    • ANSWER:
      Losing body fat around your middle can be difficult, but from all the different things I've tryed, I think it all goes back to simplicity. Diet. I don't think starving your self is the answer, but your diet should stay away from starchy carbs, and focus more on vegetables and fruits as your energy sources. Also a big one is to focus solely of veggies for carbs after 6 oo'clockor five hours before bed, as this is when your metabolism starts to slow down based on your sleeping cycles. The 4 to 5 small meal a day route consisting of these types of food with low fat clean protein sources is always a good way to go. As far as exercise, if it were me I'd try to get 4 to 5 cardio workouts in a week if possible to keep my metabolism up and burn off any excess fat. But if time is an issue, quality can be better than quality with cardio. If you spend 45 minutes three times a week within a challenging but not insane intensity level on any cardio exercise, your gonna see results if your diet is there. You can also focus on doing ab workouts that the whole instead of just the ab region. By this I mean i mean staying away from things like crunches any similar exercises and doing things like the ssupinebike or moves that really work your entire core region directly. That can really make a difference on love handles. I'm not a big supporter of fat burner supplements, but if you feel you have a slow metabolism you could give one of those a try but I would be careful and go slow with it. Tightening up the ab region is ddefinitelynot easy but with cconsistencyand a sound diet it can achieved by anyone I think.

  17. QUESTION:
    How do I flatten my abdomen to reveal my 8-pack?
    I have an 8-pack, but theres a slight layer of fat hiding it, what are some good exercises I can do to tighten it?

    • ANSWER:
      lots of running
      i didnt think running would help abs but all of my guy friends who play soccer have amazing abs and they said they dont do any special ab exersices
      also maybe a couple hundred crunches when you wake up and before you go to bed

      changing your diet for a little while may help too
      ive done some research and everything ive found says the following is the best way....
      breakfast- fruit
      lunch- salad with vegetables
      dinner- grilled chicken or fish
      hope this helped
      goodluck

  18. QUESTION:
    How do I stop eating at nighttime?
    I have a habit of snacking right before I go to bed each night. Even a couple hours after dinner, and if I'm not hungry, I feel like I want to eat something.

    • ANSWER:
      You are right...it is a habit, so it has nothing to do with hunger; otherwise I would suggest making sure you are eating 5-7 meals a day and you wouldn't be hungry, but since that isn't the case, you need to replace your habit with something else you enjoy. You can have a small snack about 2 hours before bedtime which wouldn't do much harm, but make sure it is balanced with good carbs and protein, like tuna and vegetables, peanut butter and celery, turkey and cheese. If it's healthy and filling you won't feel guilty about it.

      But to change your habit completely I would suggest some of the other posts like having a cup of tea, or making a to do list, exercise for 10 minutes...do some ab work or yoga. Try some meditation that could get you in the sleep mode or make a to do list for the next day.

      Another good idea which will also help you sleep better is to write in journal or just jot down things that are on your mind. Sometimes it helps just to write things down so your mind doesn't start spinning as soon as you lay down to sleep.

  19. QUESTION:
    What is an easy way for me to lose belly and chest fat?
    I am an 18 year old 5 foot ten inch tall male that weighs 180 pounds. I need to know how I can lose the small gut I have before it gets any bigger. I really don't eat a whole lot and try to keep my calories down, but I don't cut out the things that are bad for me altogether. In other words, I don't really diet, but I'm not a health nut either. A typical day for me consists of two Lean pockets for breakfast, maybe some chicken and rice for lunch, and maybe some more of the same for dinner. Nothing too bad, right? I drink nothing but water. I usually throw in a few snacks throughout the day as well. My snacks are usually fruit, smoothies, chips, candy bars, nuts, or anything else that gives me a quick fix to hunger. I usually try to limit my calories by avoiding the chips and candy, but even with some of that bad stuff, my diet still ends up with a normal amount of calories(around 2000 a day). I usually lift weights three times a week for exercise, but do very little cardio. Suggestions?

    • ANSWER:
      YOUR MY TWIN! im 5 10 and i drink a ton of water, we also eat very similar. The only difference is im 17 and I USED to be 180! now im 159. I do 2 hours of eliptical a day (2 one hour sessions) and i eat about 4-5 meals. Make sure u keep eating breakfast, but maybe some cereal? your lunch looks good, but make sure around 3ish maybe 4 u eat a snack, cereal, apple, banana, anything besides the candy or chips. you have to stay away from those. its tough i know, so i usually cheat on sudays, like just have a candy bar, or sum ice cream. Remember to keep your portions small, and dont eat 3 hours before bed, so that your body goes to sleep in fat burning mode. I also do weight training 3 times a week, tuesday thursday and sunday, This will make u you look a ton better when all the weight is finally off, and it burns calories. i also do ab exercises every other day, crunches, superman stretches, leg lifts, and other ab exercises. you dont have to do like 200 just stay in good form and ad a 5-10 pound dumbell. In 3 months you will be 150 pounds, 6 pack abs, and muscular, but not overly muscular. the ladies will flock to you. good luck

  20. QUESTION:
    I want to make my waist smaller by 2 inches how do i do that?
    im a 35-26-36
    i want to make my waist a 24 what exercises would i do ?
    ive heard that crunches and sit-ups dont make your waist
    smaller and that rotational exercises do but what are
    rotational exercises ? and has anyone made their waist
    smaller doing those or any other kind of exercises ?

    • ANSWER:
      Rotational exercises are mainly done on machines. The best way is through proper diet, and coordinated core exercises to loose inches.
      The perfect way to do that is through cardio circuit training and eating about 6 meals a day. Your total calorie intake for the whole day will be 1800 and you divide that by 6. So 300 calorie meals every 3 hours should do. You won't get fat doing this, trust me. What you will be doing is building up your metabolism so your burn more fat and not store fat by going into starvation mode which is caused by not eating enough. You can also help speed up your metabolic rate through taking green tea and apple cedar vinegar capsules (check your local vitamin store for these).It wouldn't matter if you did 3000 crunches a day if you have fat covering your abs- you won't ever see em! When you do cardio, do things like running, biking, swimming, pretty much anything that gets your heart rate going. You should try to keep your heart rate up for about 30 minutes or so though that number could vary depending on how intense the workout is.
      The other important factor in fat loss is proper diet. Try to avoid things such as soda, chips, candies, stuff like that. You don't necessarily have to cut that stuff out completely, especially if you are just starting, it can be hard. But the more junk food you cut out, the better your results. Just make sure you dont stop eating or anything, replace the junk with healthier alternatives.

      As for exercise, do this. I have posted two workouts, pick which one you can do best first and move to the second one after 4 weeks:

      A) Well doing endless amounts of crunches isn't going to get a flat stomach. You just need to contract your ab muscles enough that they get worked out and burn the fat around it. To get your mid-section toned up and get a flat stomach, you can do various crunches involving cardio. In addition to traditional crunches you can do "Jackknife crunches" ( lay flat on the floor, arms extended out behind the top of your head with your palms facing the sky. Then keeping your joints locked and knees straight, lift your legs up and your body and arms at the same time to make a "V". Then back down and repeat)-google this exercise or any others for pictures or videos if you needed. You can also do "side crunches" by laying on your side and doing crunches. (these are great for sheding the love handles). If you have a pull up bar (like at a park or something) you can do "hanging knee raises" by hanging from the bar an lifting your knees to your abs. If you can't do hanging knee raises, try doing "leg lifts"-this is like my favorite ab exercise that really burns fat and calories! One thing that helps burn more fat than anything is by doing different exercises with little rest in between. It's like the supersets or the value meal of a exercise program- more of what you want in less time! The little rest actually enables your body to release a growth hormone which burns fat and build/ tones up your muscles. You can do this, it works like a beauty for me every year: 30-40 regular crunches, move straight to 30-40 side crunches, 10-20 second rest and then 20-30 jackknife crunches, 20-30 reverse crunches and then do do 20 hip thrusts (google if needed), rest 10-20 seconds after that and finish it off 20 hanging knee raises (or leg lifts). Rest for 4-5 minutes and do cycle over again 2 more times. Do this workout 3-4 times a week and you could have a beach ready body in 6-8 weeks! You can add your own exercises into this routine but just stay with the principle.

      B)You will do this Mon, Wed, Fri. Lay something on ground like a beach towel or something (mat) right on the foot of your bed. On your bed, you will start off with 20 knee ups (google this). After that, get on the floor immediately and do 20 leg raises. Take a 15 second rest. Now do 20 reverse crunches, 20 leg on the bed crunches and 20 hip thrusts (google these if needed). Rest 15 seconds again after those. Now do 20 cross crunches (10 each side), 20 reach and touch touches (10 each side), and finish it off with 20 cross leg reverse crunches (10 each side).-[Google or youtube any of these exercises for pictures or videos as needed]. Now take a 3-4 min break and do this cycle again 2 more times.
      Now after this cycle, you will lay flat on the mat on your back. Get two dumbbells (8lb-15lbs each arm-depending on your strength level). Raise them straight up over. Now bend your elbows bringing the weights right over your forehead at 90 degrees. Then straighten them back out. You will have done a dumbbell tricep extension. Now After doing that, while holding the weights up over your head, lift your torso up of the ground (shoulders off the ground) while at the same time lifting each leg up one at a time doing a "scissors movement" and back down. Repeat this whole entire movement 15-20 times and do 3 sets of these with 10 second rests in between each set. That's pretty much it. As for Tues, Thurs, Sat, you can do cardio which is running or cycling.

      As with any exercise, you will want to check your progress and ensure you increase repetitions or weight (reps in this case as you will most likely be using body weight only). Also remember to take breaks every so often (possibly every other day or every couple of days) and switch things up so it doesn't become too boring.

      Best of luck and most importantly stay with it. Progress could be slow or it could be fast depending on your body type.Also-make sure to drink plenty of water (STAY HYDRATED!!!- can't stress that enough to my people), stay away from too many carbs, sugars, and sodium. Avoid saturated and Trans fat with a passion and try burn more calories than you consume. I know you aren't fat but it will help you get rid of the unwanted belly fat faster. I'm sure if you stick to it, it will yield results! :-)

  21. QUESTION:
    What's the best way for a 21 year old male to get defined ab and chest muscles?
    I am 5'11, 150lbs. My abs show a little, but I want them to show more. I don't like going to the gym, so what can I do at home or outside of a gym to accomplish this? Also, what type of diet should I have? Also, how can I get a bigger chest without going to the gym.

    • ANSWER:
      Strengthen your abdominal muscles and lose body fat. You can have the most toned and defined abs but they won't show through if there's a normal layer of fat over them.

      To build muscle, do sit-ups, crunches, leg lifts, jackknife sit-ups, V-ups, and planks. Make sure you train your oblique muscles- a lot of people forget those. You should also lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting, but the huge body-builders out there have been body-building for years to get that way. Since you want your muscles to show, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises without lifting weights then you will be weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, martial arts or any other activity that keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes straight. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

      Every meal you eat should include lean protein. Cut down on the size of your portions. If you're hungry, snack on fruits or other low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

      Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains (white bread simply won't cut it) , fruits and vegetables, and nuts and seeds.

      Motivation is key. If your motivation source is purely the result, you will not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.

      -Duke Nukem

  22. QUESTION:
    Should I stretch after I run and before I work out?
    My workout routine consists of jogging to 2.5km (1 mile) to the gym, doing arm exercises, butt exercises, ab exercises and a few leg exercises then jogging 2.5km back home.

    I haven't included stretching anywhere yet, so I was wondering if I should do it before and after both runs, or just before I leave and after I get home?

    I also do three stretch sessions (when I wake up, afternoon and before I go to bed) every day for flexibility.

    • ANSWER:
      you should do both

      stretch before run will help warn up muscle

      stretch after run will relax your muscle

      so you should stretch before and after you run

  23. QUESTION:
    What exercise can I do to lose weight and tone my stomach, butt and lower calves?
    I have recently reformed my diet and do yoga 3 times a week, but I am still flabby around my stomach, my butt and my lower calves are chunky. Can anyone suggest some exercises to tone and lose weight there?

    • ANSWER:
      Here are some certain exercises that you can do.

      Do these before bed/throughout the day and exceed 5 every 2 days.

      Stomach:
      Sit ups:
      - You can lift the whole body upwards, squeezing your muscles hard. Perform 20-25 sets.
      - You can tighten your ab muscles for 5 seconds and release. Perform 10-15 sets.

      Bike pedaling: Do these ever other day and exceed 3 every 2 days.
      - Lie on your back on the floor.
      - Cross your arms behind your head and lift yourself slightly until you feel your ab muscles contracting.
      - Lift both legs up and motion them as if you're pedaling on a bike.
      - Both leg movement would count as one set. Perform 10 of these.

      Butt:
      Lunges: Bend down one knee close to the floor and the other frontwards. Stay in this position with your arms crossed and twist at one side. Stay in this position for 15 seconds and repeat on other leg.
      Squats: Bend your knees, hold dumbells outwards as you squat. Repeat 10 times.

      Lower Calves:
      Hold dumbells and stand on the tip of your toes and hold for 30 seconds and rest for 10 seconds. Try to stand in different angles e.g. your feet outwards, slightly angled to eachother, outwards etc.

      You should notice change within 1-2 weeks.

      Good luck.

  24. QUESTION:
    How long does it take to get six-pack abs?
    I started jogging on a tredmill for 25 minutes every day as well as eating foods with high amounts of protein and drinking lots of water and milk. I have also been lifting weights and doing stomach excersizes every other day. I have already noticed improvements in my arm muscles but not yet my abs. How long will it take for me to get a six-pack.

    • ANSWER:
      Well, remember that its all in genes. How your built is how your body will react to the exercises you do.
      Anyway..If you're in good shape, just keep doing them, and you'll get there. Make sure to keep drinking a lot of water, and eating lots. [not junk food].
      Try crunches, lying on the floor with your legs up on a chair or bed, and crunch up, pressing your lower back into the floor and breathing steadily. Sit-ups hurt your back and rest your abs. You have to keep pushing your abs, so crunches really work.
      Sounds good about the treadmill, you'll be fit.
      Good luck!
      xx
      P.S. you can always try different ab exercises if you search google videos for ab exercises.

  25. QUESTION:
    How do you lose weight and gain muscle?
    I am a 13 year old male, 5'11, and 160 pounds. I usually run for about 15 minutes and do about 50 sit ups and 50 push ups every night. I eat peanut butter toast with a glass of milk after each work out. Will i loose weight and gain muscle soon or am i way off with this workout routine? What should I do to loose weight and gain muscle fast?

    • ANSWER:
      The running is good- try to do 20-40 minutes of it though! Do running AFTER strength training as you don't want to lose energy when trying to beef up and do strength exercises! The strength exercises won't take much away from your running but the running will make you more tired so do it after!

      Peanut butter and milk is good but not before/after a workout as the fat slows digestion-you want protein and fast-digesting carbohydrates as the carbs promote insulin (an anabolic hormone that increases testosterone) while protein repairs the damaged cells and builds the muscle stronger. Protein shake with fat-free milk and glucose powder is the key!

      Push ups and sit ups are good but they will soon get too easy-try push ups with your legs on the bed/a chair and your body pointing on a decline angle to hit the upper pecs while doing the push ups with your upper body on an incline angle (on the chair/bed with feet on floor) to hit the lower pecs. Or try this with your fists if it's too easy.
      Sit ups suck for abs, they work the hip flexors more than abs/can be bad for your back as you round it. Keep them if you want but add some crunches for the upper abs, reverse crunches for the lower abs and crossover crunches for the "love handles" as well. Or if you don't have that much time then do bicycle crunches or double crunches to hit all of the ab muscles in one move.
      Do wall squats for the legs-stick your bum out as if you're trying to sit on a seat and squat down so that your knees/bum are parallel and your back is near straight. Keep your back against the wall and feel your legs burn-stop when it really hurts!
      Do chin ups on your door frame if it has a chin bar or do pull-ups by pulling up on your door. It doesn't matter if you can't do it, just keep trying as hard as you can.
      Do vertical push ups/handstand push ups to work the shoulders or hold a handstand position for as long as possible.
      Do it in this order: wall squats/legs, chin ups/back and biceps, push ups/chest,shoulders and triceps, and then handstand push ups/shoulders.
      It seems to me you don't have much time-do 1 set but at the end hold the position/contraction on the exercises for as long as possible.If you have time do 3-5 sets!

      It's hard to lose weight and gain muscle at the same time-you should lose your bodyfat first as you seem a bit near the heavy side-losing fat first is better for your health AND you will lose less muscle when trying to lose fat later in life/to bring out more definition. Either way, the same routine will work fine for now-just try change exercises when you get bored/every 6-8 weeks.
      It is hard to add fat-free muscle and it is hard to lose only fat without muscle. However, your routine is fine for your age/is good to maintain.

      Get down to 132-146IBS (60-65kg) before doing any "bodybuilding"

      Remember, carbs are for easy energy (eat starchy foods instead of sugary foods-glucose/sweet and sugary foods only after workouts when bulking up). Protein is essential for growth as they're the building blocks and fat boosts testosterone in order to make your body identify that it needs to grow bigger and stronger.

      Here's a nutritional guideline for you:

      When bulking:

      1.5-1.75g protein per kg bodyweight
      3.9 to 4.5g carbs per kg bodyweight
      0.8-1.1g fat per kg bodyweight

      Divide the total by 5 or 6 meals-try not to have carbs too late at night as they make you fat but after workouts it's fine.
      I would buy some protein powder for the extra protein (most should be from protein-rich foods). I would also use glucose powder for your sugary carbs as glucose is chemically better absorbed after workouts than standard sugar. Fat should be from unsaturated sources such as olives/olive oil, nuts, vegetable oils and sunflower oils. Saturated fat is good for testosterone so it's good to have some in one or two of your main meals-not in excess though-a bit of butter or cheese in your sandwiches or some red meat.
      Snacks should be some carbs in the form of wholegrains such as oats/bread/cereal. Get your protein in snacks too-I would use shakes and peanuts or chicken bites! Eggs are good for snacks but they're better in your meals-snacks only keep you going/they don't take away from your main meals.
      Try eat 30 mins-1 hour before a workout-have your snack of protein and slow-digesting carbs. After a workout have your protein and fast-digesting carbs. Before bed have another shake without a carby snack or some cottage cheese.

      When cutting/losing bodyfat

      1.75-2g protein per kg bodyweight
      1.95 to 2.25g carbs per kg bodyweight
      0.8-1.1g fat per kg bodyweight

      Basically, ditch the carbs in your snacks when trying to "cut" The cottage cheese is fine though.

      Drink lots of water (2l daily) to keep your body going-no fizzy drinks or sugar laden fruit juices. Even "diet" drinks make your body burn fat inefficiently as they are made up of chemicals
      Have your multivitamins & minerals and vegetables too! Make sure you have vitamin/mineral tablets to have all your essential vitamins/minerals.

      When you are 14 you can go to the gym and using some weight machines you get used to PROPER strength training.Do high-reps when you do.
      When you are 16 you can start training heavy on the machines and do basic free-weight movements. Do high-reps on the free weights but you can now also do low-reps on the machines.
      At age 17 you can progress onto heavy weights and do low-rep free weights-keep at the machines if you want, they're handy!

      Until you're 14, this will do you good. Make sure it's hard when you work out-don't just stop if you get to 50 or if it's a struggle-do it to failure/until it hurts/exhausts you-you may even do 55 reps!

  26. QUESTION:
    What are the best exercises for development of my abs and core strength?
    I don't have any fancy equipment, just a floor and a bed. How can I develop a six pack stomach? I would be grateful if you include numbers of times a day i need to do reps and how to tone down 'love handles'. Thanks in advance.

    • ANSWER:
      Best ab "work out" is diet. When you see people with abs, that means they do not have layers of fat covering their muscles. No matter how big and strong your abdominal muscles are, you will not have "abs" if you have fat covering them.
      Eat plenty protein and vegetables, and cut down on your calorie intake for "abs". If you would like to speed up your fat loss process, you should also consider lifting weights.

  27. QUESTION:
    How many days do you have to rest between training your abdominal muscles?
    Is it one day of rest or can you do it every day
    is it bad to work you abs everyday

    • ANSWER:
      As with many things of this nature, I was able to find information,
      both pro and con about daily ab training. However, my research showed
      far more articles claiming that a day of recuperation is best after a
      serious ab workout. Please check each web site link I have posted, for
      complete information.

      ==============================================
      Cons - Daily workouts not necessary or useful
      ==============================================

      ?2. You should train your abdominals every day for best results.
      This belief goes hand-in-hand with the first myth. People believe
      abdominal exercises can and should be performed daily to achieve
      maximum effect. Abdominals can be overtrained just like any other body
      part. Moreover, your abdominals are worked indirectly when you perform
      many exercises such as tricep press-downs, let pull-downs or squats.
      The goal should be to train your abdominals no more than twice a week.
      If you do not see proper results, train more intensely or utilize
      weighted abdominal exercises. Don't forget, if you have excess body
      fat in this area, you will never see the muscle you have worked so
      hard to build.?
      http://findarticles.com/p/articles/mi_m0675/is_n6_v15/ai_20060253

      ?MYTH 3. You should train your abdominals every day for best results.
      ? widely believed that the abdominals exercises can and should be
      trained on a daily basis to achieve maximum effect. The fact is,
      abdominals can be overtrained just like any other muscle group. Muscle
      tissue is actually broken down during training, and therefore needs
      adequate rest and recuperation in order to regenerate. When your abs
      are trained too frequently, the recovery process is shortchanged,
      resulting in diminished muscular development.

      Moreover, your abdominals are worked indirectly while training other
      muscle groups. They are stabilizers for virtually every movement you
      perform. Exercises such as triceps pressdowns, lat pulldowns, squats,
      etc., heavily employ abdominal assistance. In effect, you get an ab
      workout every time you train with weights! Considering these facts,
      you need only train your abs a maximum two or three times per week. If
      you do not see proper results, train more intensely and/or use
      weighted abdominal exercises. Don't forget, if you have excess bodyfat
      in this area, you will never see the muscle that you have worked so
      hard to build!
      http://www.virginactive.co.za/get_healthy/fit_myths.htm

      ?Take at least one day's rest in between any one muscle group (yes,
      that includes abdominals as well). That 48 hour or more rest period
      will help sore muscles recover and grow, allowing the right amount of
      food and sleep. Any less rest, and you're doing your body more harm
      than good. So something like upper body on Monday and Thursday, and
      lower body on Tuesday and Friday is fine, since there are no
      consecutive days of the same body parts in that split.?
      http://www.thebody.com/bp/aug01/strength.html

      ?Train those Abs - Exercising the rectus abdominus and internal and
      external obliques are actually quite simple, and they require no
      specific apparatus. Don?t have to go to the gym here friends. Try
      these on your bed at home; great cushioning in the bed. In our case
      with the abdominals, we will use a combination of gravity and body
      weight to be the resistance factor stressing the muscles, fatiguing
      their energy stores, ultimately promoting growth and adaptation. Many
      sport science experts including myself agree that training the
      abdominals every other day provides substantial recuperation time.
      Don?t do this
      everyday!!!! The group consensus is to hit the floor on alternating
      days exercising the mid-section using only body weight as the
      resistance factor.?
      http://webpages.charter.net/bowlfit/7-10split/2002/3.pdf

      Can I work my abdominals everyday? - The abdominal muscles are one
      of the major muscle groups and therefore should be trained on 2 to 3
      non-consecutive days per week, similar to the other major muscle
      groups. This recommendation is for a general exercise program.
      Sometimes, specific exercises used for stabilization are recommended
      daily by a physical therapist. If you are in physical therapy, it is a
      good idea to discuss your entire program with both the physical
      therapist and an exercise physiologist."

      How much cardiovascular exercise is recommended? Per workout? Per week?
      For general health benefits: The Surgeon General's Report recommends
      that all children and adults set long term goals to "accumulate at
      least 30 minutes or more of moderate-intensity physical activity on
      most, or preferably all, days of the week." Engaging in intermittent
      or shorter bouts of activity (at least 10 minutes) as an alternative
      to a single, longer bout is effective. Shorter bouts of activity,
      including occupational, non-occupational, or tasks of daily living,
      have cardiovascular and health benefits similar to moderate-intensity
      continuous activity, if performed at a level of moderate intensity.

      For cardio-respiratory benefits: The recommendation is 3-6 days per
      week for 30-60 minutes per session of aerobic activity, such as
      running, brisk walking, biking, or swimming. The RPE (Rate of
      Perceived Exertion) should be 11-15 or within your target heart rate
      range.?
      http://www.ohiohealth.com/bodymcconnell.cfm?id=1393

      ?Initially, ab training should just consist of a couple to three
      movements at the most, performed for 2-3 sets of as many good
      concentrated repetitions as the person can do with his/her bodyweight.
      As time goes by and one progresses, more sets can be added and
      repetition parameters can also be manipulated by adding weights to
      some exercises in order to target the fast twitch muscle fibers in the
      abs and thus create a six pack with deeper groves in between. Adding
      weight to abdominal exercises will not give you a bloated stomach
      look.

      Principle #4:
      Unless you are training one day upper abs and the next day lower abs
      (a very advanced technique), training abs every day will typically
      lead to overtraining them.

      While many advanced bodybuilders and figure girls can train their abs
      every day for a short period of time in order to shock the body part,
      this typically will lead to overtraining if continued for too long.
      Therefore, unless you are doing upper abdominals one day and lower the
      next, you are better off training your abdominals for no more than 20
      minutes at a time, 3 times per week on alternating days, as in
      Mon/Wed/Fri.?
      http://bodybuilding.about.com/od/weighttrainingprinciples/a/absculpting1_3.htm

      ?Training is the last factor. You must train your abs in order to
      achieve tone in your muscle or in order to increase your muscle size
      (if that is your goal!). There are a lot of myths surrounding
      abdominal training. The most efficient way to train your abdominals is
      every other day. You never want to train on consecutive days. You
      abdominals are like every other muscle group. They tear when you train
      them and require at least 48 hours in order to repair themselves and
      become stronger. Never train your abdominals on two consecutive days.

      You should also familiarize yourself with the anatomy of the abs.
      You should be doing at least one exercise to target each of the 4
      major areas. The rectus abdominus (a separate exercise for the upper
      and the lower), the obliques, and the transverse abdominus. Look at
      the exercise on the board to get an example of what types of exercises
      train which abdominals. As well take a look at the anatomy pictures
      provided. The number of sets and repetitions is going to vary from
      person to person. It depends on many factors. What is your current
      fitness level? What is your current core strength? What are your
      goals?

      A higher repetition range with little weight for toning the
      abdominals would be optimal. A lower number of repetitions with higher
      weight will help to increase muscle size. This, however, is a more
      intermediate to advanced training method. You want to ensure that you
      have a strong base before moving to more intense core training. This
      will reduce any chances of injury. Please note, if you are a beginner,
      the first and most important step is to perfect your form. After that
      is accomplished, you can work on increasing your repetitions and
      eventually add resistance (weight).?

      Most fitness experts will tell you to do abdominal exercises every
      other day. If they are not telling you this, you should question them
      about it! The abdominal muscles are like every other muscle in the
      body. They require adequate time to rest and repair, generally at
      least 48 hours. It is during this repair time that they are actually
      getting stronger. Make sure you give them the rest they need!!
      Otherwise you will be overtraining and will not see the results you
      want!!
      http://firefly.ryerson.ca/sportsandrec/index.cfm?page=recreation/training/motm/abs

      ?Choose exercises that bring you to muscle fatigue within 10-15
      repetitions 2-3 times per week. Treat the abdominal musculature just
      as any other major muscle group when you strength-train it. In order
      for them to appear more muscular, thicker, and ?six-pack? like,
      abdominals need to be challenged with resistance exercises. At
      first, just body weight may be all an individual needs in order to
      challenge themselves, but eventually more weight or an advanced
      version of the exercise will be needed for further gains.

      As with all exercises, be sure to select ones that are appropriate for
      your level and experiences. Trying to perform advanced movements too
      soon can not only increase your risk of injury, but also leave you
      feeling unsuccessful in your attempts to improve. Expensive gadgets
      and video programs are not always necessary to improve upon your
      abdominal fitness.?
      http://www.fitlaunch.com/articles/abfitness.htm

  28. QUESTION:
    How long will it take my abs to become visible if i do this nightly workout?
    I am 16 years old, with 8 percent body fat, I way 130 pounds, and im 5ft 11 inches tall. If I do 100 sit ups every night before I go to bed, how long will it take for my ab muscles to become visible and good-looking? (there is no, or very very little fat over my abs)

    • ANSWER:
      Every person is different and it depends on your diet and other exercises you might or might not be doing. Your body fat percentage is good for your age and should allow for you to have a set of six pack abs. Doing the extra sit ups is not a bad idea and you would probably see a result in about 30 days.

      Now, if you want to really maximize the result then you should alter your plan a bit. You should consider restricting your fat intake a bit and make sure you don't eat too much sugar. An overall weight lifting program would help burn more fat and lower your body fat percentage also which in turn reveals more of your abs.

      You might also want to think about altering what you do instead of just sit ups 100 per night do 3 sets of 25 and then do some crunches, leg raises and other ab building exercises but alter it. Change things up as frequently as possible and keep your body in a confused state that way you will not plateau and you will continue to see results.

  29. QUESTION:
    What are good exercises for a sixpac?
    i am a teenager, i play soccer, im short so i don't weigh as much but what are good exercises for a sixpac. without any equipment. If u can can give me different exercises can you explain them THANK YOU.

    • ANSWER:
      First, let me differentiate between what many people may or may not call a sixpack.

      There's the skinnypack. This is what you get when you're incredibly skinny. It is not muscle. You're just so skinny that your tiny abs become visible. Now, what you want is probably...

      A real six pack. To get this, work on weighted sit ups (hug a weight while you do sit ups), decline sit ups (on a decline bench if possible, but otherwise try doing situps off a bed or something), hanging leg raises (hang from a pullup bar and raise your knees up), and slow sit-ups (regular sit ups but slow). Work in a low rep range, about 10-15 at the most. But whatever you do, DO NOT do 200 crunches or something like that. That will get you absolutely nowhere.

      That's the exercises. For a sixpack, you need to lift, do cardio, and have good nutrition. Since you're a soccer player, I assume you run a lot, which covers the cardio. As for the diet, avoid junk and fast food. Eat protein (chicken, turkey, tuna, meat, fish), carbs (pasta, bread), and a little bit of fat (not junk food or fast food though).

      Altogether, that should get you a nice, visible, 3-Dimensional (not like those skinny packs I mentioned) six pack.

      Also, if you want to look up some more ab exercises, go to www.bodybuilding.com. That have an amazing database and well over 50 different ab exercises you can try.

  30. QUESTION:
    Fast exercises to get rid of love handles?
    so im going to the beach the first weekend in august. i always wear my shorts or pants above my love handles because...i dont like them haha. so i was wondering if you guys knew any quick excersies that i can do before bed of before morning showers? i know i wont b able to get rid of them in 3 weeks, but i want them to look better.

    • ANSWER:
      jogging is an excellent exercise because it let you lose weight
      evenly throughout your whole body. If you want to lose weight in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      jogging is an excellent exercise because it let you lose weight
      evenly throughout your whole body. If you want to lose weight in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      jogging is an excellent exercise because it let you lose weight
      evenly throughout your whole body. If you want to lose weight in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      try these, they are really good:

      Dumbbell Side Bends

      http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Side+Bends&table=exercises&ID=117

      Cable Side Bends

      http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Cable+Side+Bends&table=exercises&ID=115

      Medicine Ball Ab Wood Choppers

      http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Medicine+Ball+Ab+Wood+Choppers&table=exercises&ID=185

      Low to High Woodchoppers

      http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Low+to+High+Woodchoppers&table=exercises&ID=121

      High to Low Woodchoppers

      http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=High+to+Low+Woodchoppers&table=exercises&ID=119

      they all have animated photos, so it's easy to understand how to do
      them.

  31. QUESTION:
    What do u think about my exercise routines? is it productive enough or do i need to do more?
    I'm 5'2 weight 120. I do 30mins running on the tredmill daily, 30 sets of bicycle situps, & 30 sets of tummy tuck. I don't really have a diet :/ but I excerise daily.. I want to replace my body fat with muscle weight instead. Is this a good start? Thanks.

    • ANSWER:
      The treadmill is good, the ab work isn't.
      This applies to most anyone wanting to Lose or Gain Weight. The Most Important Thing You Must Understand is you need to keep your program ENJOYABLE! If your brain or body find it too painful, no matter how strongly your mind is committed to working the program, eventually (usually less than 6 weeks) your brain will make you quit! It won't tolerate pain.. At the same time it's so very important that you allow your body and brain time to adjust to your new training. From tendons being stretched to complicated metabolic issues, to learning proper form, pace and routines your brain and body need 6 weeks to line up to begin reaching optimal performance.
      Don't give much credit to the scale when first starting, it's normal to retain more fluids, it's your body's way of being ready for the next workout. Don't micro-manage your calories either. Sensible wholesome meals, the quality of the calories is more important than the quantity. Your diet should be ENJOYABLE too, and something you can develop and maintain as a habit.
      Workout at your own pace, which in the beginning should be slower, focus more on how you move ( your form) as it's important to how your body will shape up and that you don't get injured. My number one choice for losing or gaining weight is weightlifting aka bodybuilding. If your a girl, don't worry that you'll get manly muscles, the average steriod-free female builds only a small amount of muscle each year. But that muscle is awesome! Because not only does it burn calories while your working and using them, and while they are repairing and replenishing themselves, but 24/ 7 they consume calories just to stay alive! Just try not to miss a single day of working out for the first 6 months without a real good reason, otherwise slacking off can become the habit. Other than taking your two scheduled days off per week. Rest is important, so get to bed at a decent time as well. Make sure you drink plenty of water everyday. Learn to drink water warm, so you can have it anytime/anywhere. Other than keeping it sensible and enjoyable, remember all the benefits you'll get from exercising and a decent diet. You'll sleep better, have better energy, breathing, moods, concentration, endurance, strength, self-confidence, and so much more. It's really the closest thing to magical powers each human has, so don't miss out! 45-60 minutes a day, 5 days a week is ideal, but by all means start with less if need be, again keeping it enjoyable is everything! One other piece of advice in this, and that's don't do situps! They don't work the muscle properly so growth is very doubtful, and they risk lower back and hernia injuries. If you must, which most ppl don't, do crunches. Most ppl don't need to worry about their abs, they are small muscles that do alot of work already, every time you move your upper body they work, as well as working during many of your other movements, so if your working your body they are getting theirs. The diet industry has hyped up abs so much, because they know most ppl will fail, because they are too painful and produce little to no results, which they hope will lead people to buying their junk products ( it's working, they've been doing it a long time) seeing your abs is a matter of having a low body fat percentage, even as a competitive Steroid-free Bodybuilder, I only do crunches starting a few weeks before a show, so I can flex my abs over and over with ease and to give them a little more definition, other than that, they're already built from my many years of training the rest of my body and the low body fat percentage I obtain for doing shows, is only for the show, I wouldn't consider it healthy to keep year round, and it would defiantly hinder any further muscle development. Remember the only thing your belly fat and abs have in common is location, other than that, they have nothing to do with one another, so don't burn yourself out working your abs,when it's your whole body that needs the workout and will produce the results you want.

      Just start easy, give your body time to start providing you additional energy, keep learning more as you go, and before you know it, you'll have the body you've always wanted, with the loads of extra benefits I pointed out.

  32. QUESTION:
    How can I exercise my abs without hurting my lower back?
    I am doing sit ups properly and the pain is nothing to do with muscles and everything to do with a bony bottom and carpet burn! I've been told exercise balls are comfortable, anyone have any experience with them or have any other ideas?

    • ANSWER:
      Do it on a bed, then. Or do http://exercise.about.com/od/abs/ss/abexercises.htm It's the most effective ab exercise and doesn't involve moving your lower back/ass

  33. QUESTION:
    How can a 15 year old become healthier and fitter?
    I'm a 15 year old boy and I am starting to take more interest in my health, fitness and how i look. What can I do to help me look better and feel better in terms of diet, exercise and sleep? I have started to eat more fruit like oranges and apples and also eating seeded bread instead of white, drinking cranberry juice. Exercise wise I do weights at school but they are not overly heavy, i do swimming on Thursdays and on weekends I do like 10 min arm workouts and 10 min ab workouts. and i also run up and down the stairs for about 10 mins every Friday and Saturday. What else can I do ? i don't get a lot of sleep so i know i have to start going to bed earlier.

    • ANSWER:
      You seem to be doing pretty good. If you feel overly energetic at any time, do something. Give yourself a bed time, so that if you're not tired by that time, you NEED to do something.

      Close hand push ups, wide hand push ups, incline, decline and below waist.
      Close hand palms to you chin ups, wide hand palms away pull ups.
      Running.

      One of these lines a day and you'll be doing amazingly.

  34. QUESTION:
    How do i tone up these areas on my body?
    I am fourteen years old and i have pretty bad love handles on the sides of my stomach and i hate them.... How do i get rid of them?! I also hate that my inner thighs touch so much, its really embarrassing...how can i get rid of some of the fat there too?! please help, i'm very self conscious of my weight...i weigh about 105 pounds and i'm 5' tall....what are good exercises to do?! and what should i eat?

    • ANSWER:
      Wow thats really an excellent weight. I understand you completly though.

      But get this throught your head really quick:
      BMI- Body mass index
      Search on ask.com BMI calculator. Type in your height and weight. I just did it for you, and your BMI is 20.5. Which is great! 18.5 is underweight, and 25 is overweight. You are perfect. But, if you'd like to tone up your inner thighs, and love handles i can help ya.

      First; Go to seventeen.com And look at the exercise videos, They have specific workouts for specific areas, like your booty, tummy, or shoulders, whatever they have it. [though i dont really like magazines..these work im using them haha]

      Second; About 30 minutes before you go to bed do 50 bicycles, and 50 bicycle crunches. Or more if you like. These are proven to be the best ab exercise, which in turn will make your love handles dissipear.

      Third; As girls, we are expected to have love handles. If we were all sticks we'd wanna be fat. You really dont need to loose weight. In fact, Im 15, 5'3" and 140. I really REALLY envy your weight, but im working on my own myself and i am suceeding. Just keep those things in mind.

      Psalms 31:25

  35. QUESTION:
    Is working out right before bed good or bad?
    I have been doing ab work, bench, and various push up exercises 10 minutes before I go to bed, and I am getting EXCELLENT results, but is it good or bad for my body, or does doing it earlier speed up results? I also take in about 4500 calories a day, tons of water, no sugar, no fats, small amount of salts, just protein, carbs, calcium, and calories. I have a nice six pack and benching around 185, weigh 155 at 5' 10" please let me know thanks.

    • ANSWER:
      It's best to exercise before bed, normally 2 hours prior to retiring. Your body will still be in exercising mode way into the night and you burn calories while you are sleeping, as long as your sleep quality is not interfered with working out that close to bed. Why not, for me my body and mind have to cool down so I can go to sleep. But everyone is different. Hey, you are a model citizen , eating healthy, exercising, and weighs 155 lbs at 5'10", I'd say, " perfect. " Keep on doing what you've been doing ***** :) :}

  36. QUESTION:
    What is the best ab workout without any equipment?
    I don't have any exercise equipment and was wondering what the best way to get ab muscle is?

    • ANSWER:
      You and a friend-lie on your back,have your friend stand over you( with his chest facing your feet),lift your legs six inches off the ground,then kick your feet into his/her chest (have your friend catch your feet),then your friend pushes hard on your feet( allow them to push them)now you stop your feet 6 inches off the ground.repete until you can't do anymore.

      Alone-lie your body (hips and up) on a bed(hanging your legs strait off the bed, now bring your knees to your chest, and back.repete till you can't do anymore

  37. QUESTION:
    How long after I give birth can I start working out?
    I had a baby almost 2 weeks ago. I am still a little sore. But I have been doing nothing but lay in bed for the past 2 weeks. ( I dont have a baby to take care of because he was placed for adoption). Anyways, I was wondering how soon I could start working out. Is there a certain amount of time that I should let my body heal? We just got an elliptical machine, and I am looking forward to using it.

    • ANSWER:
      I am a certified personal trainer and can tell you it is true that you need to wait six weeks before lifting weights or doing intense cardio exercise. Walking without overtiring yourself is good, however because it gets the blood circulating.

      The most important thing to keep in mind is to not do anything which will require the tightening of the abdominal muscles (which is pretty much any exercise that requires effort at all) so that your ab muscles can come back together. They actually separate when your stomache grows big during pregnancy.

      Another reason not to exercise too soon is it can cause more bleeding, slow down your healing process, and possibly cause damage to anything that is in the process of healing.

  38. QUESTION:
    What is the best way to keep my stomach from getting to big?
    I recently had my thyroid taken out and now i am gaining weight. Which isnt such a bad thing, I weighed 93 lbs before. I like having more meat on me but I don't want to much. What kind of excerises can I do to keep that from happening? Do I need to eat very little food? Any good suggestions? Please help.
    Full sit ups? or the tummy crunches?
    Control my diet how? Email me if you like, babygirl251980@yahoo.com

    • ANSWER:
      You should ask the doctor who diagnosed you for advice and medicine to control your weight. I'm sure you have... but he shoulda told you already to do cardio and what to eat and such, or else he's a crappy doctor.

      Anyway.. so as far as exercise goes: do cardio! Cardio is exercise to get your heart rate up (running, jogging, biking, kickbox cardio, step, tennis, etc.). It is the only way to burn fat. Do 15-30 mins a day for 3-5 days a week.

      **************LET ME EMPHASIZE THIS: Some people above said to do crunches/situps to keep your stomach small. THIS IS FALSE. By doing ab workouts, you put muscle UNDERNEATH the layer of fat on your stomach. Alone, this'll make your stomach stick out more. If you do this in addition to cardio, you'll get a flat, hard stomach. But yeah, crunches/situps alone will make your stomach stick out more.****************

      As far as eating, it depends on what your doctor says. You need to ask him to find out how many calories you should cut out of your diet to make up for the thyroid problem. I know if you have an underactive one, it can set you back 200-500 calories a day I think... for not having one at all, I'm not sure. He should have given you some meds to help regulate you and let you live a more normal life, no?

      Also, some arrangement in your diet can help keep your metabolism boosted (every bit helps, right?):

      -Instead of eating 3 big meals a day, eat 5-6 small meals.

      -EAT breakfast. Never skip. You need to break the fast. When you fast, your metabolism slows down.

      -Drink Green Tea, it can help a tiny bit.. it's also yummy.

      -Don't eat 3 hours before bed.

      And lastly, try adding some weight lifting to your exercise routine. Don't be scared of getting like Arnold or anything.. woman can't get like that unless they take male hormones. You CAN get a really sexy, slim, sleak, hard, toned body from doing weights, though. But anyway, the benefit for you is that the MORE muscle you have on your body, the more fat/calories you burn from doing normal everyday things. This can help make up for the thyroid problem as well.

      Good luck.

  39. QUESTION:
    What exercise should i do to build my abs?
    what is the most effective and fastest exercise to get rid of my belly and have 6 pack abs?

    • ANSWER:
      cardio and weighted ab work - I used to be a pro athlete and I would run for an hour a day 6 times a week on the treadmill first thing out of bed in the morning 60 minutes at 7 miles per hour with a 5 minute warm up and a 5 minute cool down - after the treadmill, I would do weighted crunches - two 45 pound plates held close to your chest and try to knock out 3 sets of 40-50 crunches with 2 minutes rest in between sets - the cardio will strip your fat and the weighted crunches will help you ab muscles grow or bulge outward and you'll get some nice deep cuts in your abs - I still have the remains of a 6 pack (barely but not impressive at all) even though I've gained weight because my ab muscles have been developed with the extra weights during the crunches - good luck

  40. QUESTION:
    How many calories should i burn a day to lower my body fat?
    Im trying to lower my body fat so that my ab muscles will be more toned, and so that i could eventually get 6-pack abs as soon as possible, i have been burning around 800 calories a day for a few days so far. anyway, i would like to know how many calories i should be burning a day in order to lower my body fat percentage fastest.
    thanks

    • ANSWER:
      Here's a serious answer. I hope it helps.
      I think it would help if you could have a change in your way of thinking. A more positive attitude will help you feel better and get healthy faster. Using affirmations is one way to change your mind. I have used the following affirmation with some of my clients and they did very well. ''I, (say your name), am at my perfect weight. I look and feel fantastic.'' Write that down 21 times a day for 21 days. Start telling yourself positive things about yourself like, ''I am getting better and better every day!'' or ''Everything I eat makes me thin and healthy.''
      This will help. If you have negative thoughts when you write down the affirmation, write down everything that comes into your mind. Then write down the affirmation again. After a while your mind will start to agree with you.
      Also, you need to eat healthy and exercise. Following is my standard answer to everyone who wants to lose weight. It's a lot of information but I'm sure it will help you. Good luck with your goal! You can do it.

      *If want to get fit and/or lose weight, here's my Weight Loss Program through Body Building and Nutrition. It works! First, don't Use Diet Pills. They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the neck. It will drive you nuts. But, losing weight is simple. You just have to do the right things.
      *(If you are older and have not exercised in many years you should see your doctor and have a stress test done to be sure your heart is ok before starting this program. Also, walking eveyday is a good lifelong practice.)
      *Fad diets sometimes work but, you can be sure that at least 25% of the weight you lose will be muscle. Then when you stop the diet you will gain back all of the weight you lost but no muscle. So, you will have 25% more fat than you did before! Fad diets just aren't worth the bother.
      *Fasting or skipping meals will teach your body that famine is common in your world and your body will begin to store more fat to get you through the next period when food is not available. It's better to eat healthy foods often to teach your body that food is plentiful and that there is no need to store calories as fat. Eat a vegetablw or frui every two hours.
      *Here's a simple trick that can help you lose weight without doing anything else. Drink a litre of water as soon as you wake up in the morning and then drink two more throughout the day. You'll notice a difference the first month.
      *Here's another trick that works. For every pound of muscle that you add, your body will burn 3000 calories (1lb) of fat every day. That means that just by having an extra pound of muscle on your body you will burn a pound of fat every day! So, add muscle!
      *This is the fastest way to add a pound of muscle. Squats and Pushups! You do them on alternate days; squats one day, pushups the next. And you do them SuperSlow style. That is, you do the easy part twice as slow as the hard part. That way you fatigue the muscles quickly. Then you rest the muscles for 48 hours which gives the body a chance to make new muscles.
      *Squats should be done with a wide stance and all the way to the floor. Pushups the with palms shoulder width apart and all the way to the floor, then all the way up. Use the full range of motion of the muscle group you are trying to develop. If you are too weak to do pushups, try them with your knees on the floor or do them with your feet on the floor and your hands an the bed.
      *The idea is to tire the muscles out completely so do a set of squats until you can't do another, then rest for a couple of minutes and do it again. Do that 3 times and you're done for the day. The following day, don't do squats but do pushups. Do them the same way, going down twice as slow as you come up.
      *You will lose weight fast, unless you add more junk food and fat to your diet. Instead, eat at least 5 to 7 different raw vegetables and fruits every day. Cut out anything that comes in a bag, box, can, bottle or any kind of package. In other words, cut out all processed foods, soft drinks and sweets. Eat more grains and less red meat. Check out the Food Pyramid.
      *If you really want to give your body the best possible chance to be healthy and fat free, go to infinity2.com (Link at bottom of page) and order their weight loss formula and Essentials for Life. That will give you all the vitamins, minerals, antioxidants and probiotics that your body needs and will keep you feeling better and healthier. They also have a Proteabolic Mass Formula for serious athletes who want to build muscle mass quickly and safely.
      *Weight loss without exercise is not good. You need to eat healthy, exercise and get your rest. You will feel better, look better and be healthier. Try it for a week. You will notice a difference. You will feel better and that will motivate you to continue.
      *Losing weight only in specific areas of the body is impossible. You can't just lose weight around the belly, for instance. So, if you want tight, rippled abs, do crunches and leg raises every other day the way I described above.
      *One last point, stretching is essential for a number of reasons. Pick up a copy of ''Stretching'' by Bob Anderson. Read the intro and understand his reasoning before you do the exercisis. Good luck!
      *This information is based on my personal and professional experience.
      *Check these links:
      http://www.hc-sc.gc.ca/fn-an/food-guide-...
      http://en.wikipedia.org/wiki/food_guide_...
      http://www.infinity2.com Sponsor ID 3290988

  41. QUESTION:
    Is it possible to exercise to tighten your tummy after having a baby?
    I have 2 babies and I have an ugly tummy;( It seem that it is not skin but more like fat but someone said that it is impossible to flatten the stomach after having 2 kids. IS this true I dont want to have to get a tummy tuck I just want it to be tone and in decent shape I am on a diet and using my ab louge?

    • ANSWER:
      YES! It does take time for the skin to go back though. I trained a girlfriend of mine who had a baby and weighed 295lbs. She dropped to 125 in a matter of 5 months. She had some extra belly skin at first, but it's been a year and a half and it's now tight again!
      I recommend using preparation H or any brand of hemorrhoid cream, this will tighten the skin, preferably use before bed every night and in the tanning bed. (the tanning bed is because heat will help the hemorrhoid cream even more). Good luck!

  42. QUESTION:
    What is the correct way to do crunches?
    I am thinking of doing 50 every night before bed, and gradually raising the number to 100 and beyond. Anything I need to know? How do I do them correctly? Please help!!

    • ANSWER:
      As long as you don't strain your neck you're doing them correctly.
      The standard crunch (feet on the floor, torso lifted until just the shoulder blades come off the floor) only works your upper abdominal muscles. Most of us women really want to see those lower abdominals tighten up, and many people overlook the obliques.
      Your oblique abdominal muscles wrap down and around the front of your waist to naval. They act as a girdle, and tightened ones give you a nice slim and sleek waistline.
      So, I recommend doing several different types of ab exercises to work all sets of your abs.
      I like crunches for upper abs, twist crunches for obliques, and leg lift crunches for lower abs. I also mix things up by using a big medicine ball under my lower back or rear. If I do crunches on that I have a larger degree of motion to cover and get a good work out.

      For twists lay flat on your back with your legs straight out. Lace your fingers behind your head with your elbows out to the sides. Crunch up and twist your body. At the same time bring the opposite knee upwards. Have your knee and elbow meet in the middle of your body. Lay back and repeat 15 times, then switch sides. You can also alternate sides if you want.

      For leg lift crunches you similarly lay flat on your back with your legs straing out. Put your hands under the small of your back if you want support, or you can cross them on your shoulders or behind your head. Lift your feet up together at a 30 degree angle, then a 60 degree angle, then a 90 degree angle and crunch upwards. You can omit the crunch if you like and simply do the leg raises. Believe me, this works your abs way more than your legs. On the last crunch bring your legs down to the 30 degree (low to the ground) position and hold for 20 seconds. It hurts!! But do it.

      Good luck!

  43. QUESTION:
    Judging by your weight - do you have a underactive thyroid?
    I am 5'7 and weigh 165 pounds, Ive been trying to lose weight for about 3 years now. I have tried everything. But now I have started trying a lot harder . dieting, low carb. And I do pilates for 40 mins every day and then 20 mins on an eclyptical trainer every day and also 8 minutes ab exercises. Ive been doing this for 3 weeks now and still no change in weight. I drink more than 2 llitres water per day. I went to a gynea and she has sceduled me for bloodtests because I have "spots" on my ovaries. Could I have PCOS? or underactive thyroid? Or is it normal to take so long to lose weight?

    • ANSWER:
      It is quite possible that you have a underactive thyroid and the only true test is a blood test.

      The basal temperature test could be indicative.

      To do this measure your temperature before you get out bed, with the bulb of the thermometer in the cent re of you underarm for five minutes. Record your temp.
      This must be done before you eat, drink or do any activity
      If you are a regularly menstruating female then do it from day 1 of your cycle for a week. Every one else for two weeks (don't know why this is) and calculate your average temp
      Normal body temp should be 36.8 to 37 C(98.6 - 99F). Low average indicates underactive thyroid, high temp overactive. The further from normal the more likely you are to have thyroid imbalance

  44. QUESTION:
    What do you think of my diet plan please tell me?
    Im 24,5'1''height,40 kgs weight.Ive good breakfast(fills me up anything of my choice eg-chicken)for lunch & dinner ive fresh fruits,vegetables.My aunt said ive lost weight look nice.My stomach paunch problem all my lifes gone.I exercise 1/2 an hour & walk regularly daily.

    1.Whats highest source of calcium(apart from milk its mixed with water where im from so i need another source not chocolates)

    2.What im eating which are fresh fruits,vegetables best?

    • ANSWER:
      I am similar to u first off have a very good breakfast whatever u like which FILLS u up then mid mornig have fruits or vegetables then lunch time again have fruits or vegetables(if u have enough energy in morning when u get up u can have it for lunch something which fills u up)mid afternoon to evening have fruits or vegetables evening time again have fruits or vegetables so even after seven u can have fruits or vegetables u should do the leg raise exercise(i do for my ab)u can do it in ur bed itself so thats my diet exercise

  45. QUESTION:
    How come I always get pains in my lower back when doing crunches at the gym?
    If I need to strengthen my lower back, how can I do this?

    • ANSWER:
      While I’m at the gym, I always make sure to incorporate working out opposing muscles, so when I workout my abs I also workout my lower back. While starting on a new lower back routine, you might experience some pain at first since your back is not used to the exercise, but over time you will increase your muscle there. I have also read that pain in your lower back could also be caused by weak abdominal muscles, which also gives you bad posture or your muscles could be strained in some way.

      You can minimize back pain by doing exercises that make the muscles in your back, stomach, hips and thighs -your core- strong and flexible. Even if you are currently participating in cardiovascular exercises like running or swimming, you should still add some of the following exercises, specifically designed to strengthen your core.

      Leg Raises to strengthen to strengthen your stomach and hip muscles. You can also do these the opposite way by laying on your stomach and raising your legs up off the floor, these ones help to strengthen your back and hip muscles. There is something called Wall Slides where you stand with your back against the wall with your feet apart, slowly slide your back down the wall until your knees are bent at a 90 degree angle and then hold for 5 seconds and come back up. Ab crunches will help to strengthen your stomach muscles, lie with your back on the floor, knees bent and raise your head and shoulders off the floor.

      To increase your flexibility or stretch out your back, lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Repeat many times and do this many times during the week.

  46. QUESTION:
    How can I tell if I am doing crunches right?
    OK, I am laying flat on my bed, with my knees up, and feet on the bed, like the stance it says to do. I put my hand on the opposite shoulder and only lift my upper body up, but it doesn't feel like I am lifting myself up much? I feel a burning sensation in my stomach so is that good? And is this the best work out for abs to make then show up more? or more toned.

    • ANSWER:
      First, foremost and above all, do not do crunches on your bed. Where did you ever get the idea to do crunches on a bed in the first place?!? It is too soft so your pelvis sinks in the mattress and offers a wrong angle with no support.
      You need a hard surface for support. You cannot press your back flat into the floor if you’re on a bed.
      Do it on the floor, using an exercise mat for some little cushioning…those cost / but if you have carpet, you can use a towel (I use a towel on top of my exercise mat because a towel is easier to wash).

      You can put your hands wherever it feels good for you. I used to cross my fingers under my head to support my head; otherwise I would strain my neck. Then I finally bought an ab exercise bar with cushioned neck support. I put an Amazon link in the source so you would see a picture and know what I mean (it’s just a 24 inches tube, curved and cushioned in the middle), it’s currently unavailable at Amazon but I bought mine at the local sports store (before that, I used a baseball bat with a pillow in the middle). Now I just hold the bar and can relax my neck, which does not have to support my head anymore so I can concentrate on my abs. The abs bar allows me to have my elbows at 90 degrees angle, much more comfortable than a 45 degrees angle when having to use my hands to support my neck and then my arms and hands are not just laying there on “opposite shoulders” but doing a good job supporting my head.

      You should not feel a burning sensation in your stomach but in your abs, like in your belly. It’s confusing because I’m French and for me, the stomach is an organ and the stomach area is above the belly (slightly to your left) and you only have a problem with it if you have digestive problems, but fat Americans say “I have a big stomach” instead of “I have a big belly”.
      I don’t know if you’re talking about your belly or your stomach. A burning sensation in my stomach would mean indigestion for me…heartburns and too much spicy food or just eating Chinese food, followed by throwing up and feeling much better or keeping it down and having to deal with diarrhea the next morning after cramping all night.

      So…for me, “burning sensation in my stomach” would not be good.

      If you feel a burning sensation in your abs (under your stomach), then it’s good and you should stop and rest to repair stronger.

      You need at least a day or two of rest between weight training sessions (in your 20s and younger), two or three days (in your 30s), three or four days (in your 40s)…and so on. The older you get, the longer you have to wait for DOMS (Delayed Onset Muscle Soreness) so you can repair stronger and not interfere with your healing.

      You do not get stronger while just doing weight training, you get stronger doing weight training AND eating healthy AND pushing yourself just a little bit beyond your strength, feel the burn, so you damage your muscle fiber and THEN you have to rest to repair stronger, providing that you rest long enough between sessions, but not too long or you'd lose your brand new extra muscle mass in a couple of days after the soreness is gone (use it or lose it).

      “You do not feel like you’re lifting yourself up much?” That is good. Some people can’t get over this and do sit ups that hurt their back and do not target the abs efficiently. They would get better and safer results with crunches…3 seconds up…3 seconds down…slow enough to reach the deep muscle fiber so they would not need to do endless reps.

      The proper form when doing regular crunches (while using an ab exercise bar) is NOT doing those on a bed but on the floor. You keep your knees comfortably bent and your feet on the floor (not on a bed). You gently press your lower back flat into the floor the whole time…this is very important for good form, you have to tilt your pelvis up to achieve that (when your pelvis goes up, you lower back goes down). Then you have to keep your belly in, like pull your belly button towards your spine and contract your abdominal muscles. Then you have to curl up but not too high…the proper movement is to get high enough to lift the shoulder blades off the floor and then get back down until the shoulder blades barely touch the floor and then you go back up again (do not completely lie down).

      A good tempo for regular crunches is 3 seconds up, 3 seconds down (real seconds, not just counting).

      Now…you also need reverse crunches for the lower part of the abs. Again, keep your lower back pressed flat on the floor the whole time but now your lower body is moving instead of your upper body. You keep your legs at a 90 degree angle (lower leg bent at a 90 degree angle with the thigh) so your feet are not on the floor but up. Then bring your knees to your chest and then back (so the thighs are perpendicular to the floor).

  47. QUESTION:
    What is the best way to loose weight?
    Over the year, I gained some weight that I would like to loose. Ive been watching what I eat, when I eat it and such. Before I go to bed I do crunches, leg lifts and some other ab workouts. I have seen a little weight loss but only about a pound or two.

    If someone can help me loose weight with advice from eatting to working out.

    • ANSWER:
      1 Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over 0 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

      2 Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

      3 Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

      4 Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

      5 Hire a substitute teacher. Don’t reach for the brands you know and love immediately - or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts - and they taste just as nice.

      6 Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

      7 What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though - it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).

      8 Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

  48. QUESTION:
    i want to get rid of the fat on my stomach and i have 8 weeks?
    i started eating much healthier yesterday and i am going to keep it that way now. i need to know what exercises to do. i am looking for things that are free online work out videos. if i want to lose the fat on my stomach does that mean i need to do ab workouts?

    • ANSWER:
      Strengthen your abdominal muscles and lose body fat. You can have the most toned and defined abs but they won't show through if there's a normal layer of fat over them.

      To build muscle, do sit-ups, crunches, leg lifts, jackknife sit-ups, V-ups, and planks. Make sure you train your oblique muscles- a lot of people forget those. You should also lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting, but the huge body-builders out there have been body-building for years to get that way. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises without lifting weights then you will be weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, martial arts or any other activity that keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes straight. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

      Every meal you eat should include lean protein. Cut down on the size of your portions. If you're hungry, snack on fruits or other low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

      Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains (white bread simply won't cut it) , fruits and vegetables, and nuts and seeds.

      Motivation is key. If your motivation source is purely the result, you will not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.

      If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.

      Look up "Red Fraction" by MELL. I listen to this whenever I exercise. Its the best. I didn't like it at first, but now I can't help but want to train when I hear it.

      Also, "Creeping In my Soul"

      -Duke Nukem

  49. QUESTION:
    What can I do to tone my body after a baby?
    I had a baby about two months ago . I have lost all but ten lbs of the weight but my abs and butt are not nearly as toned. What can I do to get my bathing suit body back?
    I had a baby about two months ago . I have lost all but ten lbs of the weight but my abs and butt are not nearly as toned. What can I do to get my bathing suit body back?
    I cannot take anything containing ephedra because of my heart condition and I know I wont lose the weight over night but I would like to lose ten lbs by the end of may

    • ANSWER:
      There is no magic weight-loss pill, supplement, fad diet, or juice. The ONLY way to lose weight is to consume less calories than you burn. Brad Pitt didn’t get buff for Fight Club by drinking green tea, and you won’t either.

      The only “fat burning” supplement that actually works is the Ephedrine/Caffeine/ Aspirin (ECA) cocktail favored by serious athletes. I don’t recommend it for the casual dieter. I used when I was an active duty Marine, in my twenties, preparing for a bodybuilding contest. Obviously I was in excellent shape already. Ephedrine has been known to cause serious heart problems.

      Hoodia, on the other hand, has been scientifically proven to reduce hunger. The problem with hoodia is that it is not regulated by the FDA, and studies have indicated that most products claiming to contain hoodia actually have little, if any, pure African hoodia. Those products that did contain hoodia were inconsistent from one capsule to the next. I have found two brands that seem to be consistent and effective, Relacore and PowerNutra.

      Exercise doesn’t mean you have to join a gym or go to an aerobics class, although I would highly recommend it. To burn fat, you should exercise at a moderate pace for at least thirty minutes. A moderate pace is one in which your heart rate is elevated but you’re not so winded that you can’t carry on a normal conversation. That is the mode in which your body burns fat stores. High heart-rate cardio work tells your body to burn glycogen and store the fat for later—you don’t want that.

      Walk for 30 minutes every day including weekends, Mondays, and Fridays. Do at least 30 minutes of weight training each week. Do 60 minutes of additional, higher intensity cardio each week. You don’t need additional equipment—infomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless gimmicks so don’t waste your money.

      Eat breakfast, and eat five small meals per day instead of three big meals. Don’t starve yourself during the day—many low-calorie diets fail because when you go hungry, your body switches to “famine mode” and stores fat for the coming drought. On the other hand, if you don't wake up ravenous, then you ate too much the day before. Stop eating at least two hours before you go to bed.

      Cut back on the foods you eat with high fat and high sugar content. Eat only single servings (read the label) with less than 3 grams trans fat and 3 grams sugars. Your primary source of sustenance should be grilled boneless skinless chicken breasts and canned tuna (in water, not oil). No dairy (except low fat cottage cheese occasionally); no processed meats; no heavy sauces; no chips, cookies, sodas, breads, etc.

      Don't consume alcohol—alcohol is nothing more than empty calories with no nutritional value. Some people will argue that alcohol has some health benefits when consumed in moderation—I’m not debating that—but we’re talking about weight loss here. Lay off the booze if you want to lose the belly.

      Drink lots of water, then drink more. Not tea, not Gatorade, not milk. Water. If your urine isn’t almost clear, you need to drink more water.

  50. QUESTION:
    How to turn weak abs into stronger ones with high endurance?
    I'm really weak in the abdominal area, I can only do around 5 curl ups on the ground, and I can only do around 15 on my bed. I really want to improve, but I don't know the right way to really improve. I also want to do at least 30 on the ground in 3 weeks, is that possible?
    What exercises would improve my abdominal area?
    Do I have to make it a routine?

    Bonus question: do curl ups help your lower abs or higher abs?

    • ANSWER:
      Start with this--
      Beginner ab workout
      http://www.free-ab-workout.com/beginner-ab-workout.html

      Curl ups help you abs from your rib cage to your pelvis, with a slight emphasis on the upper abs.

ab exercises that can be done in bed