Tag Archives: reps

ABSsolutely Fabulous!

Now Ladies we all want a super models body yet we have to remember we all have different body types, shapes and sizes!

So Poutlings here are some amazing AB workouts!

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These are some of my favourite ab workouts! Training abs is one of my favourite body parts to train! Sharing my secrets is always a pleasure!

Remember with ab workouts, a lot of hard work is required, they are a large muscle group so doing 10min abs won’t help get that six pack or a washboard stomach!

AB Workout 1: Leg Raises

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A simple exercise, but one which you must be careful with. Remember to never put strain on your back or neck during any ab workout.

For leg raises, you simply climb on the machine and raise your legs, if you a beginner start off with bent knees and once you feel strong enough raise your legs straight up with knees straight.

Stand on the chair and grip handholds to stabilize your upper body.
Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
Don’t arch the back or swing the legs up.
Slowly lower back down and repeat for 1-5 sets of 12-16 reps.

AB Workout 2: Incline sit ups

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This is yet another simple exercise, remember to keep your back straight and not to put strain on your neck.

Sit on the chair, with legs under supportive grips.
Hands behind head, raise your chest towards your knees.
Slowly lower back down and repeat for 1-5 sets of 12-16 reps.

AB Workout 3: Kettlebell Side Crunch

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This exercise can be done using either kettlebells or dumbells, I personally prefer the Kettlebell.

Standing with feet shoulder width apart, a Kettlebell in each hand.
Bend side to side, making sure you can feel the stretch in your sides.
Slowly go down and back up on each side and repeat for 1-5 sets of 12-16 reps.

AB Workout 4: Rope Crunch

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You need a lot of strength for this exercise, focus on your abs thought the whole movement.

Kneeling straight up with rope behind you.
Slowly bend forward, focusing on abs and slowly go back up.
Repeat for 1-5 sets of 12-16 reps.

AB Workout 5: Lying Leg Raise

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This exercise work wonders ladies.
Keep your back straight and neck relaxed.

Start lying flat on the floor, you may hold onto a machine with your arms to give you some support.
Raise your legs up, make sure they straight, lifting your bum off the bench or floor once legs have been fully straightened.

So Poutlings, work hard and push through. Do ab workouts for no less than half an hour and watch what you eat, or results will take time.

XoXo
Megs 🙂

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All the right moves!

Fabulous Pouters!

During my training sessions at the gym, I always notice people doing exercises in the incorrect way so I thought I would give a little advice on the correct gym positions. It’s not only females but also males who do exercises in the wrong way. Not only is this bad for your body but it also doesn’t work the correct muscles.

So I will be giving a few tips everyone should stick to when at the gym. These are vital to prevent injury and help in your training. They are basic tips and easy to follow.

Firstly posture is a vital part of exercise, during any exercise make sure you have correct posture. Usually in most exercises we need to keep our back straight.

Core muscles are also important, these are our inner stomach muscles which surround the spine and torso and give you most of your balance, when doing any exercises squeezing your core muscles will enforce your posture and will help to keep your posture in the correct position.

If performing an exercise while standing, remember to keep your feet shoulder width apart, this will help with balance and posture. At times keeping one leg in front of the other can also help with balance and posture, again remembering to keep those core muscles flexed.

Breathing is another very very important part of exercising, breathing helps with your muscles to reach their full potential, always breathe on the hardest part of the movement.

Remember that muscles only start working after 12-15 reps, so make sure you do either a few sets with high reps or vice versa.

If you want to achieve more of a toned look than, higher reps are recommended with a lower weight, yet if you wish to build muscles do lower reps with a higher weight.

Try changing up your routines every two weeks, as your body will get accustomed to the same exercises and will eventually start to reach a plateau.

There is NO such thing as spot exercising, so doing specific exercises for a specific area, say for example bicep curls, does not help increase the weight loss in that area only. Your body needs to be worked all over in order for any successful weight loss.

Experience with different exercises and ask for assistance at the gym if you not sure on what to do.

Stretching is important to help prevent injury and also helps with muscles formation.

These are just a few basic tips, I hope you Pouters all learnt something new and this will help improve your training at the gym.

Keep training and keep Pouting.

XoXo

Megs.

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Filed under Daily Banter, Fitness, Mistake, Sport