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New Year's Resolutions and Three Must-do Ab
Moves for the New Year
by Chris Akard
It's a new year and for most of us, it means back to exercise. Whether you've
cut back on fitness or didn't work out at all, the holidays have their way of
delaying exercise.
So now the holidays are over and you're ready to get started. You have all
the good intentions and are ready to do whatever it takes to make it happen.
Right? Not so fast! Your body must re-acclimate to exercise. This does not mean
going right into a five-day-per-week program. Your body needs to adapt to the
exercise that you're giving it. Follow these tips before you get started.
Tips for New Year's Exercise Programs:
1. Don't rush in! Start with two times per week for the first two weeks and
then progress to three times per week for the third week and so on.
2. Incorporate the three major tools for results: cardiovascular, resistance
training and nutrition. Focusing on just one of the three will make things more
difficult and results will come much slower.
3. Set achievable goals, one month at a time. For example, take off the first
5 to 8 pounds and go from there.
4. Start with basic exercises. Two to three sets of basic large muscle
exercises will get you moving in the right direction.
Start with a cardiovascular routine of 20 to 30 minutes two times per week.
Follow that up with large-muscle exercises: basic squats, knee push-ups,
abdominal crunches and tricep dips off a chair. Look through some of my past
articles to find some great step-by-step workouts.
Use these three ab exercises to take your waistline through a more trim
2001:
Please consult a physician before starting this or any exercise program.
Beginning Exercise: Alternating Abdominal Crunch Do two to four sets
of 20 to 40 reps.
Protect your neck with clasped fingers behind the head. Don't pull on your head,
though! Using your abdominal muscles, exhale on each motion and repeat.
Alternate to each side.
Intermediate Exercise: 90-degree Ab Crunch Do two to four sets of six
to 15 reps.
These are a little harder. Use your abs to keep the position shown. The
90-degree bent leg provides additional resistance for the abs to work against.
Be sure to exhale through the motion. (This is harder to do, but more
effective.) Pull both upper and lower body together simultaneously.
Advanced Ab Crunch: V-Up Ab Crunch Do two to four sets of 10 to 30
repetitions.
This is the hardest of the three. Do not attempt this exercise unless you've
been consistent with the other two exercises shown or another program for at
least three months. This will allow for the muscles to support the lower back.
Round the spine as you come up and round the spine as the abs contract. Again,
breathe through the up motion.
Life's journey of health is an up-and-down cycle. Whether you're an Olympic
athlete or an exercise participant for good health, ease your body back into it.
You'll avoid injuries and enjoy the results!
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