Three Home Abdominal Workouts to Get You in Shape While Building Strength

Keeping your body healthy, strong, and in shape is important, but in society today, between work, school, errands, and maintaining a social life, it is hard to take the time to go to the gym for a workout. Ultimately, the abdominal area is the core of the human body, and a toned, fit abdominal area not only creates a vivid balance for the rest of the body, but it creates a trimmed mid-section that not only signifies good health, jumpstarts your motivation for a sculpted figure, and causes heads to turn. To sculpt and maintain a sleek mid-section, going to the gym is no longer necessary, because there are three main ab workouts for men and women that can be done from home in a timely manner.

The first and most common abs workout to do at home is the standard crunch. When completing a crunch, you are targeting the entire abdominal section, and what you do is actually quite simple. You lie on the floor on your back, and you curl forward, bringing your back off the ground and bringing your chest in towards your legs as much as possible. When doing crunches, repetition is a key factor in sculpting your mid-section and developing strength in that area. Crunches are popular among both men and women, and they are easy to fit into even the busiest of schedules. Three sets of crunches only takes about fifteen minutes to complete, and they can be done conveniently while at home and can even be done while watching television, which, for some, takes the edge of the concept of exercising. When leisure time meets exercise, people are more likely to follow through with a consistent workout pattern.

Taking the standard crunch to a higher level and increasing your workout to the full vertical crunch can add an additional challenge to your workout by exercising both your upper and lower body. To do a full vertical crunch, you lie comfortably on your back with your legs extending upward into the air, pointing at the ceiling. With your hands placed firmly behind your head, you raise your torso by contacting your abdominal muscles and lifting the upper back off the floor. With about twelve repetitions in a routine that is completed three to four times a week, you will begin to notice increased abdominal strength and a more sleek appearance.

A third abs workout that can be done, effectively, from the convenience and comfort of your own home is the bicycle exercise. This is one of the most popular ab workouts to do in a home setting and it goes above and beyond the crunch and the full vertical crunch to work the oblique muscles and trim the waistline. To do the bicycle exercise, you need to be lying on the floor, on your back. You bring your knees upward into a forty five degree angle, bring your hand in beside your head, and begin to go through the motions of pedaling as if you are on a bicycle. You should go in opposite and alternating motions by bringing your left elbow to your right knee and your right elbow to your left knee. With completion of an average of two sets with about twelve repetitions, you will be on your way to attaining a healthier body and a sleeker mid-section.

Ab workouts, otherwise known as core body exercises, are important for a spectrum of reasons. Not only will you look better and turn heads with a slim appearance, but with a fit core, you will strengthen your mid-section, create a more thorough center of balance, and be able to better protect your spine. A fit core is the root of keeping your entire body healthy, and with three simple ab workouts that can be done at home, you can be on your way to improving your health and your figure without having to follow a rigorous, time consuming workout routine.

Home Dumbbell Workout – Working For Fitness In Your Home

Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.

The Basic
It involves practicing with very small weights first, or lifting without the weights before actually holding a dumbbell. This will make you familiar with the feel of lifting in your hand. Knowing the basic can also help you in avoiding probable injuries like over rotating the shoulders and hyper extending the lower back.

Weight Selection
Settle on your desired number of repetitions. If you are planning for a general training on strength building, you can do well with the single set of 8-12 repetitions. Begin with small dumbbells only and then slowly increase the weights until the final repetition can provide a good amount of challenge for you. If you can already feel that you can go on with a good form after you have finished your target, you may add more weights to your dumbbell by about 5-10%.

Proper Breathing When Lifting
When the weight goes up, you must breathe out air. If the weight is coming down, breathe in. If you lift when your breath is on hold, it can put your blood pressure in perilous spike.

Proper Movement
When you move, you need to know which joints are acted on by your muscles. It is important to pinpoint which joints are in use because it is only these joints that should move when you work out a particular exercise. Proper movement also involves no swaying back and forth or using momentum by moving other body parts in order to lift weights.

Proper Counting
When you lift, you must lift with slow counting of two as the weights are lifted. Slowly count to a minimum of two when you also put down the weights.

Need For Help
If you feel and think that you cannot control the dumbbells efficiently, you may use light weights only or a spotter to ease your lifting.

Avoiding Errors
A common error in dumbbell lifting is when a person flings or drops the weight right after a concluded set. Another error that you must pay attention to is to not lift with a sloppy form. You must employ proper motion range. You must also avoid lifting very fast. The dumbbells must be leveled when lifting. If you notice that the dumbbell sags at a side and it makes it difficult for you to level it, it is a sign that the dumbbell’s weight is not suitable for you.

Lower Body Workout
Dumbbells may be incorporated in your lower body exercises such as lunges and squats that can work on the hamstrings, quadriceps and glutes.

Upper Body Workout
When using dumbbells on upper body workouts; choose an exercise that does not need a spotter so you can lower your risk of injuries. You can perform bicep curls. Avoid overworking the shoulder muscles.

Core Body Workout
Dumbbells can be used to add more weight to your crunch by placing the tool on top of your chest. Yet, be careful not to allow the dumbbell to roll over your throat.

Who Can benefit From A Pilates Home Fitness Workout?

Have you been thinking about adding a pilates exercise routine to your daily workouts? If so, you aren’t alone. Millions are turning to pilates exercises to help get in shape and manage their physical health. In case you don’t know much about pilates though, lets see who can expect to benefit most from a pilates home fitness workout.

First a little explanation about what pilates is. It’s a system of set movements that employ isometric exercise to help strengthen the muscles of the body and improve flexibility at the same time. These exercise are very low impact and so they are gentle on the muscles, tendons and ligaments of the body. The movements are also combined with proper breathing techniques to help the exerciser focus on the quality of the movement, and the combination of breathing and physical exercise has been know to improve both mental and physical well being.

Interestingly, dancers were among the first to start the practice of pilates when Joseph Pilates first opened his studio in New York City. The demands that their art form places on their body is very formidable and pilates training helped improve their strength while also cutting down on the amount of injuries that they suffered. Their success led to others adopting the new program and as word grew more and more have been attracted to this new method of exercise.

So who can especially benefit from pilates? Actually the list is fairly long, but some who could get real benefits would include back pain sufferers. It’s very hard for those who live with back pain to find any form of exercise that they can do without aggravating their situation. Pilates on the other hand, is very gentle on their back and is designed to build a very strong core of the stomach and back muscles, many times helping eliminate the cause of back pain altogether.

Those who like to play a lot of sports can certainly benefit from a pilates routine as it helps them elongate their muscles and gain better flexibility. This in turn will aid in cutting down on sports related injuries. Often those who play sports employ some kind of strength training which is good, but if you don’t also have flexibility, strong muscles can tear easily. So pilates helps you be able to play longer, better, and with less injury.

Elderly and overweight people can use pilates very effectively too. The elderly are losing flexibility as they age and so pilates helps restore a lot of freedom of movement for them. And overweight folks often have a hard time beginning intensive workouts that burn calories without injury. But pilates can help them ease into a more active lifestyle while also slimming their body in the process.

Pilates is actually very good exercise for lots of people, but some do benefit more than others from this particular style of fitness workout. If you have been considering trying it, why not look further into the possibility of making pilates a part of your daily home fitness workout?