Lower Ab Workout For Women
Posted on June 30, 2011 by Dave W
Leg Raise
This involves lying flat on the floor, with your arms straight up. Slowly raise one leg to 45 and then 90 degrees off the floor, while keeping the other leg straight. Maintain this position for some time then bring the leg down slowly. Repeat the same with the other leg. This routine must be performed 10 times. Once completed, raise both legs without bending knees to 45 then 90 degrees, and bring them back slowly. This must be performed 10 times.
Reserve Curl Exercise
Lie flat on your back and bring your knees to the chest without raising your hips from floor. Bring them back slowly.
Cycling
This is one of the best and most effective exercises for women. Cycling strengthens and tones the abs and the leg muscles.
Plank Poise
For this exercise, position your body like getting ready for a push up. Raise your body off the ground, with palms resting on the floor, legs stretched straight backwards. Balance your body weight on your toes and hands.
Exercise with a Ball
This is a very effective way to train the lower ab muscles, the curve of the ball enhances the impact to the ab muscles making the result a lot better than when done without the ball.
All lower abdomen workouts must be complimented with full cardio workouts for maximum result.
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Healthy meals to eat when trying to get fit?
Basically, i’m a student (20), and have been doing a fair bit of cycling and badminton, weights etc, but would really like to cut down my body fat percentage (22-23%).
What i’d like are good, relatively simple to prepare ideas for breakfast (pre-workout), lunch, snacks and dinner.
All I keep making at the moment is pasta with tuna, sweetcorn and mayo.
Specific ideas, or even examples of meal plans would be great.
Thanks!
Answer
it depends on your goals are you trying to tone or build muscle?
iv lost 9 stone and if you eat 6 times a day then your on the right track.
example
breakfast 8am.
museli or porridge with skimmed milk
a bannana 11am
lunch cooked chicken or tuna 12pm
1.30pm pear or apple
snack at 3 pm fruit or some kind of protein scource like a protein bar,
for tea swap your foods around, white potato for sweet potato, eat lots of fish and have brown rice and brown pasta, when u cook try to remove fat like pork chops cut the fat off,
or you could eat less through out the day breakfast like a kind lunch like a prince and supper like a poorper,
if u want to build muscle u just need to tweak this program with a little more protein spread through out the day,
supper av a treat like a 100 calorie chocolate cuz that wont hurt u infact it makes u more happy!
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