Beauty Waves » Abs Tips

Overhead Presses

admin — Sun, 27 Apr 2008 05:07:20 +0000

Hold a dumbbell in each hand at shoulder level. Slowly raise the dumbbells overhead and then lower them again. Use a weight that allows you to do 20 repetitions for toning, eight to ten repetitions for building muscle. Works the shoulders and triceps (muscles at back of the upper arm).

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Standing Dumbbell Curl

admin — Sun, 27 Apr 2008 05:06:17 +0000

Stand with feet shoulder-width apart and knees slightly bent. Extend arms downward in front of your body and hold the dumbbells with your palms facing forward. Using one arm only, bend the elbow and lift the weight to your chest, keeping the elbow close to your waist. Pause and slowly return the dumbbell to the starting position. Repeat with opposite arm.

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Chest Reverse Fly’s

admin — Sun, 27 Apr 2008 05:03:11 +0000

Lie on your back, knees bent, feet flat on floor. Hold two- to five-pound dumbbells in each hand. Begin with your arms to the side in a bent position, wrists over elbows, palms facing inward. Inhale. On the exhale, slowly squeeze the pectoral in the chest and move your arms toward each other. Keep your elbows bent, weights moving over your chest. Pause two seconds at the top of the squeeze and slowly reverse the arms to the open position. Details: Repeat 12 to 16 times and work up to three sets with 15-second rest between sets. Increase the weight as you get stronger.

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Rear Deltoid Lifts

admin — Sun, 27 Apr 2008 04:53:31 +0000

Holding five-pound dumbbells, stand with your feet together and knees slightly bent. Lean forward, moving your chest over your toes. (Keep your abdominals pulled in to support your arms.) Begin with your arms straight, weights directly beneath your shoulders. Be sure not to bend too far forward so you won’t strain your back. Bend your elbows out to a 90-degree angle, bringing them up to shoulder height, until your upper arms are parallel to the ground. Your wrists should be directly under your elbows. Hold for two seconds.

Details: Complete three sets. As you progress, increase the weight.

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Rotator Cuffs

admin — Sun, 27 Apr 2008 04:52:16 +0000

Stand with feet together, knees slightly bent. Hold a two- to five-pound dumbbell in each hand. Keep your arms bent at a right angle in front of you with your palms facing inward. Keeping your elbows bolted to your sides like hinges, slowly rotate at the shoulders until your wrists are pointed straight out from your sides. Each arm should move as one unit, including the shoulder sockets and biceps. Do not arch your back. Hold the position for two seconds. Do 12 to 16 repetitions.

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Dips

admin — Sun, 27 Apr 2008 04:51:10 +0000

Sit at the edge of the bench and grasp the bench with your hands, curling your fingers around the edge and keeping the hands close to the body. Your knees should be bent and feet firmly on the floor. Straighten your arms and lift your body off the bench. Lower your hips down past the edge of the bench by bending your elbows to 90 degrees. Push your body back up by straightening the arms. Repeat. For additional challenge, perform this exercise with another bench positioned a full body length in front of you. Place your feet and ankles on one bench and your hands on the other.

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Desk Abs Workout

admin — Sun, 27 Apr 2008 04:47:14 +0000

If you sit at a desk all day, or sit behind the wheel, Tensing your abs are a simple and effective way of working while at work, Do in intervals of 4 to 5 minutes, 9 to 10 times a day.

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Knee Raises

admin — Sun, 27 Apr 2008 04:46:10 +0000

Find a firm grasp on an overhead chin-up bar with your arms spread slightly wider than your shoulders. Make sure that your feet are not touching the floor. Trying not to swing or rock, slowly bring your knees toward your abdomen so that your knees are locked at a 90 degree angle. Squeeze your abs and hold for a moment before slowly releasing your legs back to a straight position. Wrist straps are often used to assure a firm grip on the bar. Attempt 3 sets of 10-15 reps per set.

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Knee Ups

admin — Sun, 27 Apr 2008 04:44:35 +0000

Knee Ups:
Sit on the edge of a bench, grasping on the sides of the bench with your hands to maintain steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction. Hold this position for two seconds and then slowly extend your legs before repeating the motion. Try to keep the rocking and bouncing at a minimum. Do 3 sets of 25 reps for this exercise.

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Crunches

admin — Sun, 27 Apr 2008 04:42:37 +0000

Lay down on a mat on the floor, bending your knees slightly so your feet are flat on the floor. Curling your hands behind your head, slowly lift your shoulders off the mat, squeezing your abdominal muscles with each raise. Be sure not pull your neck upwards; rather make it a natural, smooth-flowing motion. Lift only your shoulder blades off the mat and hold that position for a span of two seconds before slowly releasing the shoulders back to the mat. Be sure not to let your shoulders completely rest on the mat before beginning your next repetition. Do three sets of 30 reps, taking only a few seconds of rest between sets.

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