Most effective abs workouts are felt in more areas than one. Not only are you working out your abdominal region, you should feel it in your thighs, buttocks and back with most effective moves.
We’ve got three variations of three moves: one each for beginners, intermediate exercisers and the more advanced.
Follow the rep scheme for your fitness level. Rest 30 seconds between exercises, and if you have more time available, repeat all moves once or twice from the top.
Beginners: Do eight to 10 reps of each move.
Intermediate: Do 10 to 12 reps of each move (with the exception of the birddog; see description for details).
Advanced: Do 12 to 15 reps of each move.
Start on all fours. Lift your left arm straight in front of your body while raising your right leg straight behind you. Return to the beginning, then switch sides to complete one rep.
Start on all fours. Lift your left arm straight in front of you while raising your right leg behind you. Hold for eight seconds before completing with your opposite arm and leg lifted. Repeat three times.
Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep.
Lie on your back with your hands placed gently behind your head, knees bent and feet flat on the floor. Contract your abdominals to lift your head and upper back, then slowly lower back to the starting position.
Lie on your back with your legs bent and calves raised parallel to the floor. Lift your hips from the floor and direct your knees towards your chest. Slowly lower back to the starting position.
Lie on your back with your knees bent to 90 degrees and calves raised parallel to the floor. Contract your abs to lift your upper back from the floor; at the same time, raise your hips from the floor to direct your knees towards your chest. Slowly lower and repeat.
Obliques Crunch: Beginner
Lie on your back with your hands behind your head and legs bent as shown. Lift your upper back from the floor and bring your left elbow towards your left knee. Lower and repeat on the right to complete one rep.
Obliques Crunch: Intermediate
Lie on your back with your legs bent, calves parallel to the floor and fingertips placed lightly behind your head. Lift your upper back and direct your left elbow towards your right knee. Lower and repeat on the other side to complete one rep.
Obliques Crunch: Advanced
Lie on your back with your knees bent, calves raised parallel to the floor and hands placed lightly behind your head. Contract your abs to lift your upper back from the floor; at the same time, reach your left hand to the outside of your right knee. Lower, then repeat on the opposite side to complete one rep.
Originaly posted in http://www.oxygenmag.com/article/five-minute-abs-for-any-level-8839
Add coconut oil to your coffee.
For everyone racing through life at warp speed, these tips can help you to make the most of your time in the kitchen.
Keep it simple. Instead of following some fad diet with lots of rules, keep your healthy eating routine simple. Eat real food that’s mostly plants with lots of color and variety. Balance every meal with high-quality proteins like lean meat, fish, tofu or beans and complex carbs like brown rice, potatoes, quinoa, and healthy fats like avocado, nuts, seeds and olive oil. Make half of your plate fruits and vegetables to meet your daily fiber needs while keeping calories in check.
Don’t bring junk into the house. If you’re easily swayed to nosh on chips, cookies and ice cream, keep the processed snacks out of the house. This simple trick makes healthy eating easy. Out of sight, out of mind.
Eat more fat. Yes, you read that right. People who snack on healthy fats like a handful of almonds eat fewer calories over the course of the day because they feel more satisfied. So don’t skimp on fat; it keeps you fuller for longer so you will, in turn, eat less. Try these 6 high-fat foods that are good for you.
Make lunch the night before. Stop telling yourself you’ll have time to pack a lunch on your way out the door in the morning. While you’re cleaning up from dinner, put together your lunch for the next day. Whether it be leftovers from dinner or a mason jar salad, planning ahead makes it easy to walk out the door with a healthy lunch.
Use Pinterest with a purpose. Make a board of “Must-Make Meals” filled with weeknight go-tos so that when you’re planning and prepping your meals you know right where to turn (or scroll to). Take it a step further and organize recipes by category like “chicken,” “fish,” “vegetarian,” to get more variety in your diet.
Carry a water bottle. Because hydration is a vital part of being healthy, make it a priority to carry a water bottle around with you and refill it throughout the day. The Institute of Medicine recommends men that drink 120 ounces and women 90 ounces of fluid per day. If you’re active, you will need to replace what you lost through sweat as well. Here are some more great tips to stay hydrated!
Eat on a schedule. A person who eats 2,000 calories throughout the day will often have more energy and tend to lose more weight than the person who eats the same amount of calories all at one meal. By skipping meals or ignoring our hunger cues, we force our bodies to run off of fumes. Listen to your body when it says it’s hungry and you will find that it’s easier to resist the temptation of overeating later at night.
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ShareMeNot is a browser extension designed to prevent third-party buttons (such as Facebook’s “Like” or Twitter’s “tweet” button) embedded by sites across the Internet from tracking you until you actually click on them. Unlike traditional solutions, ShareMeNot does this without completely removing the buttons from the web experience.