Ab Workout

Losing weight is no easy task and although you may have suffered a wake-up call to say enough’s enough, it is time to shed a few pounds, actually getting started is a different story and something that thousands of people struggle with on a daily basis.

First things first, get outside. Fresh air, even in the cold and rain, can really pep up your senses and make you see yourself and the world in a different light. Too many hours spent in front of a computer screen or television, starts to close down your mind and make you lazier and less-motivated than ever.

Motivation is the key to Weight Loss success

So now you are outside and filling your lungs with fresh air, it is time to get walking. Put your walking boots or trainers on and set off on a gentle stroll. Down to the shops, along to the river, through the woods or scouring a beach, just walk, clear your mind of the daily clutter and just breathe in the fresh air. Try to walk for at least an hour, think about what lovely, healthy food you could cook yourself for dinner and plan out a few meals ahead. Mentally prepare a healthy shopping list and when you return home, write it down before it goes out of your mind. When you get back home, pour yourself a pint of water, gradually sip it and enjoy the refreshing feeling it gives to your walk-refreshed body. Now make a mental note to try and drink at least 2 – 4 pints of water each day, as well as taking a daily walk.

You will be pleasantly surprised, within a few weeks of this routine, your clothes will be feeling looser, your mind will be more active but best of all, you will have greatly improved your self esteem.

Whether or not you like to step on the scales is personal preference, it can be a great motivator in kick-starting or maintaining your weight loss regime by proving to you that what you are doing is working. However, it has a major downside to it as well and this is the fact that lots of people get addicted to weighing themselves and start to do it every time they go to the bathroom. Your body weight naturally fluctuates throughout the day, you are lighter in the morning after a night of fasting and you will be heavier at different times of the day, dependant on whether you have just finished a big meal or recently visited the toilet. Therefore, using scales is recommended no more than once per week to accurately measure your weight loss on a realistic basis. You should also try not to be disheartened if you find you have not lost any weight or have indeed put on; just make the extra effort to do better next time.

When your abdominal definition is nonexistent and your stomach is squelching out over your jeans, it’s easy to get complacent and think ‘oh well, I’m no athlete!’ and continue to do nothing about it. The danger here is that your muscles can very quickly deteriorate, particularly around your middle and before you know it, you could be looking at all sorts of health related problems. So how do you turn this attitude around? Begin by considering that you are in fact an athlete and that you are not a helpless victim surrendering to the cruel realities of life, but in fact a person on a mission to take control.

The great thing about working on your abs is that it actually takes very little effort to yield surprising results.

You too can have ripped abs

You’ve suffered your wake up call, so now is the time to realise you control your own ab definition and you alone can work to improve it. Get started right now by following these exercises to work out your abdominals. Try to do ten reps of each exercise 4 or 5 times a week. You will begin to see results within a month.

Ab Workout for Upper Abdominals

Lie flat, bend your knees and tuck your feet under something to keep them down. Fold your hands across your chest and gently tuck your chin in. This will lift the back of your head up.

Continue this into a roll until your back is vertical and your chest is against your knees. Pause, then roll back, placing one vertebra at a time on the surface until your head is back down on the mat. Do 10 reps.

Ab Workout for Lower Abdominals

Lie flat on your back. Bend your knees and cross your feet at the ankles. Reach back over your head and slide your hands under something weighty to lock them down  and resist your weight as you lift. Bring your knees up until your upper legs are perpendicular to the surface with which your lower legs are parallel.

Pause for a second to make sure you are balanced and stable and then thrust your lower body straight up towards the ceiling. Your buttocks will follow your knees and feet and you’ll feel the lower abdominals engage.

When you’re up as far as  you can go and you’re up on your shoulders, roll back down ever so slightly. Pause and then return slowly to a sitting position. Remember to keep your knees bent and avoid arching your back. There is no need to rest between repetitions. Use a folded towel or a mat under your bottom if you’re uncomfortable.

Ab Workout for Oblique Abdominals

Lie flat on a surface. Bend your knees and tuck your feet under something to keep them down. Fold your hands across your chest.

Tuck your chin towards your chest. Rotate your torso to one side. Roll up slowly until you’re upright. Use a folded towel or a mat under your bottom if you’re uncomfortable.

Pause and then, still in rotation, roll back down, placing one vertebra at a time on the surface until your back is on the floor. Pause, then rotate to the opposite side and begin an upward roll.