Spring is around the corner! That means its NOW time for OPERATION BEACH BOD! Every week (Fit Fridays); I will post a Fitness Article that focuses on EASY ways to GET FIT(ter)♥ for the SUMMER :)
Im EXCITED, I don't know about you all but when I LOOK GOOD, I FEEL EXTRA GOOD lol. So here is This Fit Fridays Tip!
♥Planks= Tighter Abs & Stronger Core Muscles!
The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
I ♥ PLANKS! You can do them anywhere at any time and they work! I do them before and after my workouts! If your new to planks, build up on the time, for example start with holding for 15secs then after 1month you should be able to hold for 1min!
6 comments:
great idea w/ the "Fit Friday" idea
Thanks! :)
Ok once again i'd like to simplify things. I'll admit im lazy, well rather i talk myself out of things, so i wanted your take on a diet or lifestyle change or eating regiment. My efforts are more successful when things are structured and on autopilot. So once im motivated to workout i dont want to resort to starving myself b/c i dont know what i should eat? Any tips? Simple ones? ( I dont cook but im aware that i have to do things a lil different if neccessary)Or site i should visit for info?
As for diet the key is making sure your expending more calories than you are taking in...simply put just start with an activity like marching or jogging in place, better yet grab a jump rope and do that for 15minutes taking little breaks/breathers (marching in place) for no more than 1min. Do this 2-3 times a week and progress by going up to 30minutes in 1 month...after 2months hit me back and I'll give you a new more detailed routine. Also try to take excercises classes or look at a workout video! Its Fun and videos have good guidelines to start u out.
ALSO ensure that your eating a good Breakfast(banana, oatmeal, wheat toast w/ a little jam, fruit salad..etc.) A medium sized lunch (lean cuisine meal) and a small Dinner (salad, taco, etc.) ALSO eat small snacks when your hungry! Don't starve yourself! Eating sensible snacks in between meals will increase your metabolism because your body is working to burn off the calories...the thing is, you have to eat healthy snacks! For example: A piece of fruit, One 100 calorie nabisco pack, a 90 calories Special K bar, Cup of Vegetables etc.
Thanks Nikki. I'd definately take your advice and pick up a jump rope tomarrow. I've never been able to run or jog so jump rope sounds like a great way to work my way to walking then jogging. Aside from the things you mentioned i have not a clue what i should eat daily so im just gonna do a lil research n make myself a grocery list.
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