A toned, well-defined midsection is the end result of abdominal
exercise, aerobic activity and a low-fat diet. Every women desires
to have a firm abdomen which can be achieved by following the
various steps outlined on a regular basis...
STEPS :
1. Plan to do your abdominal exercises four to five times a week.
2. Do abdominal crunches.
3. Do at least two sets each of standard, reverse and oblique
crunches, and 15 to 20 repetitions per set. Add the following
advanced exercises to your routine only when you can complete
these sets. You should see results in 4 to 6 weeks.
4. Perform 10 repetitions of jackknives. Lie flat on your back
with your legs straight out together and your arms extended on
the floor above your head. Raise your upper and lower body simultaneously,
extending hands to feet. Concentrate on using your abdominal to
raise your upper and lower body. Pause at the top of the exercise,
when your abdominal are contracted, then slowly lower to the starting
position.
5. Do 10 repetitions of side bends. Stand up straight with a
dumbbell in your right hand and your left hand placed on your
hip. Bend to your right slowly, lowering the dumbbell until you
feel the muscle in your side (oblique) contracting. Pause, and
then slowly rise to your starting position. Switch the dumbbell
to the other hand and repeat.
6. Incorporate cardiovascular exercise into your program. Exercise
for 20 to 30 minutes at a moderate pace, four days a week. A moderate
pace is 55 to 75 percent of your maximum effort. You should be
able to carry on a conversation while exercising. Track your heart
rate by wearing an arm or wrist heart rate monitor while you work
out.
