Fitness Tip Number 1

DISCLAIMER!!! Understand that these weekly fitness tips are not from a doctor! I am not a doctor and do not try to be. I am a fitness trainer, not to be confused with a dietician, doctor, or physical therapist! These fitness tips are exactly what they are, tips! These are designed to help your health and fitness by suggesting new exercises, routines and possibly diets.


ABS. Not Anti-lock Brake System, or the American Basket-weaving Society, but Rectus abdominis. Everyone wants ABS. Unfortunately, I don't have a 24 hour solution to getting rid of a "beer gut" and gaining a washboard stomach. But, what I do have is a 4 week workout, which can be done at home, that will guarantee results. With this workout, and a little revision in your eating habits, in 4 weeks you will see results. Not necessarily the flawless final product, but a big step in the right direction.

Ok, I will assume that everyone has about 30 minutes of extra time in the day. As soon as you wake up, or before you go to bed, the important thing is that these exercises are getting done. Most of these exercises everyone can do. A few might be difficult if you have a lower back or neck problem.


Week 1: For the first week, you will only work out 3 days. MONDAY, THURSDAY, SATURDAY.

---4 SETS of 10-15 Repetions. VERY SLOWLY! I should be able to count to "8 one-thousand" before you finish one repetition. (Sets-this means you will do 10-15 reps. Rest for no longer than 2 minutes. Then start your second set. This will be repeated until 4 sets is accomplished.)

Exercise 1: AB CRUNCH! Find a comfortable place to lie down, besides your bed! Somewhere with thick carpet is ideal, but putting a blanket down to act as a mat is fine too. Lie down on your back with your feet flat on the floor. Your knees should be in the air. Cross your arms across your chest. (Not behind your head like the picture shows!) By placing your hands across your chest and not behind your head, it will be easier to keep your back straight, and also ensure that you are not cheating! Now concentrate on lifting the upper body off of the ground by only using your ABS. Keep you back and neck straight! You should stop about half-way up, this is just a crunch, not a a full sit-up. You should be concentrating on squeezing with your ABS to bring your back off the ground. Don't use momentum! This picture is only to show how far off the ground you should bring your back, do not round your neck or put your arms in this position. Remember, keep you neck and back straight, you want to be looking at the ceiling and not your stomach. This will concentrate on the ABS and take the pain away from the neck.

Ok, there is week one! Do this exercise on Monday, Thursday and Saturday of the first week. Don't forget to do these very slowly. Concentrate on using your ABS and not momentum. If this is too simple for you, good! Try to do 20-25 repetitions instead of 10-15.

WEEK TWO WILL BE POSTED NEXT WEEK! COME BACK THEN!