Every year around this time there are literally thousands of articles written, video’s produced and products touted that focus on getting ready for swimsuit season.
If I were still living in Florida, I’d be much more interested in something focused on wearing bathing suits, but I don’t seem to have much reason to wear them up here in Michigan. I know many people probably do, but I find myself wearing shorts and tank tops a whole lot more than a swimsuit. So, I thought I’d make a list of some things that will help you get ready for shorts and tank top season.
One thing I’ve noticed since I moved up north again, I tend to gain weight during the winter months. Yes! I really do! I’m sure there aren’t many who share this problem with me, but I thought I’d share anyway. Not only have I gained weight over the winter months, the weight seems to be focused in my abdominal region. What’s a girl to do?
Well, for me, its time to get some belly busting boot camp exercises going to get my belly back into shape. Here is a short list of the top 5 exercises you can do to work on those abs (courtesy of American Council on Exercise and Mark Anders’ report on a study conducted by Peter Francis, Ph.D., on 30 healthy women and men):
A. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your leftelbow to your right knee, then your right elbow to your left knee. Keepeven, relaxed breathing throughout.
B. Captain’s Chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
C. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
D. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
E. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
The report states, “Many of the exercises tested proved to be relatively effective at working the abdominal muscles—some are just more effective than others. The important thing to remember is that you don’t need to purchase a piece of exercise equipment to strengthen your abs. If, however, you find that an ab device inspires you to stick with your exercise program, then it may be valuable.”
“It’s also important to remember that everybody does ab exercises differently, and people need to get out of the mindset that all exercises work for all people. As expected, the effectiveness of each exercise varied from subject to subject depending on factors such as athleticism, familiarization with the exercises and past injuries.”
“For best results, Dr. Francis recommends choosing several of the exercises that landed in the top-third of the list and try doing a five-minute exercise session daily. If an exercise is uncomfortable or doesn’t feel right, try another one. This will help train different muscles and combat boredom.”
Thank you, ACE! Read the entire report here.
