ABDOMIIAL BLAST’ Td | “2 “7 9 °ABDOMINAL BLAST INFORMATION Abdominal exercises, such as crunches and sit-ups, help tone abdominal muscles, but the only way to reduce belly fat is through cardiovascular exercise. Aerobic exercise is the only way to burn belly fac, As a result, it is important to combine your abdominal exercises with a regular regimen of cardiovascular exercises. Whether ir is jogging, running, swimming or biking, choosing a cardiovascular exercise you enjoy regularly will help you reduce belly fat, improving the overall look and feel of your abs. Pairing your cardiovascular exercise with careful dieting will also help you reduce belly fat. During abdominal workouts, it is important to use proper form to maximize efficiency and reduce your chances of getting injured. While performing crunches or sit ups, always place your hands behind your neck for support. In addition, tighten your core muscles before lifting your body or any weights during your abdominal workout. Improper form can also result in your not targeting the parts of your abdominal region that you were hoping to tone. Always heep your chin tucked and shoulders rolled forward. Make every crunch count! Resting your abdominal muscles for extended periods of time will help you avoid abdominal strains and injuries to your abdominal region. Performing abdominal exercises three days a week, with a day off in between each workout day, will allow your body to recuperate after each workout. Ifyou begin a workout session feeling extremely sore, you should always err on the side of caution and sit out for the day.ABDOMINAL ROUTINES HOLD THE WORLD: sitting on the floor or bench holding your arms open as if your were “holding the world” lean back and bend your legs while lifting them off the ground. Engage your core and hold for 30 seconds to | minute THIS EXERCISE SHOULD BE PERFORMED AFTER EVERY AB ROUTINE!!! *f'yor cannot raise your legs keep your heels on floor and lean back TWISTS! In the holding the world position bring your arms in towards your chest and ewist right to left. Your eyes should follow the direction in which your body is twisting. If you cannot raise your legs keep your heels on floor and lean back, Perform 2-3 sets 30 reps *right to left is 1 REP *HOLD THE WORLD 30 seconds to 1 minuteLEG PULSE: Press your lower back gently against the floor, tighten your abdominal muscles and lift your legs directly above your hips. In the right position, your lower and upper body form a 90-degree angle. Using your abdominal muscles, lift your hips 2 to 3 inches off the floor, pause for three seconds and lower your hips to the ground. Repeat for 30 *HOLD THE WORLD 30 seconds to 1 minute BICYGUES! Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly, at first, go through a bicycle pedal motion. Alternately touching your elbows to the opposite knees as you twist back and forth. Perform 2-3 sets 30 reps *left to right is 1 REP *HOLD THE WORLD 30 seconds to 1 minutePULSES. laying on your back with knees bent raise your shoulder blades off the floor. Keep your head up and chin tucked while looking at your belly button. Your arms should be extended towards your heels for reach and alternate motion. Perform 2-3 sets 30 reps left to right is 1 REP *HOLD THE WORLD 30 seconds to 1 minute BENCH LEG RAISE- using a flat bench, place your hands behind you holding onto che bench. Keeping your legs straight, raise your legs as high as possible. Use your abdominal muscles and not momentum. If needed, bend knees slightly. For increased challenge, at the top of the move also lift your hips off the ground to really work the lower abs. Slowly lower your legs to starting position, inhaling as you return to the start position and exhaling as your raise your legs. Perform 2-3 sets with 12 repsAQOITIONAL ABDOMINAL EXERCISES JACKKNIEE- Lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Perform 2-3 sets with 10 reps PLANKS! Assume a pushup position, but with your elbows bent and your weight resting on your forearms, Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once BALL CRUNCH Place your hands behind your head and walk your feet away from the ball so your torso starts to roll onto the ball. The ball should support your hips and the curve of your lower back. Your legs should form a bridge with your knees bent at right angles, Exhale and lift your upper body by about 45 degrees, pulling the deep abs in toward the spine and return to starting position, Don’t yank your neck! Perform 2-3 sets with 25 reps Lie on the floor with back flat to the floor and legs extended out and knees bent slightly. Place your arms beside you with palms facing down on the floor. Lift your heels off the ground, about 6 inches, and kick your legs up and down in a flutter like motion. Keep your abs contracted during the scissor kicks. Perform 2-3 sets for 10 to 20 reps Note: There are many core exercises you can do without any equipment, and there are alse some simple products that you can use at home, such as a large exercise ball, Using the ball for crunches requires that you stabilize your torso while balanced on the ball and you end up using more muscles than when performing standard crunches. You can do this AB routine 2-3 days a week also challenging yourself by adding 5-10 Lbs on certain routines like twists, pulses and bicycles. If you are a beginner perfornt each drill to burn out and add reps weekly as you become strongei For more information visit WWW.GETBODIEDBYJ.COM or email INFO@GETBODIEDBYJ.COM