Get the Best Body Possible with This Video from the Authors of the Body Sculpting Bible Series

WATCH this video presentation by the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue, to hear what they have to say about the importance of rest and recovery in your workout routines and how to get the best body possible.

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

 

Get Ripped and See Those Washboard Abs

Washboard Abs, Six Pack Abs – Are They Possible? by Stew Smith

 

Yes, we all have six packs / eight packs even. They are just usually covered by a layer of fat. Having a flat stomach or washboard abs is not just accomplished by working out daily, it has to become an all-encompassing lifestyle. The key components are healthy and lean diet, cardiovascular / resistance training, and abdominal exercises. If a movie star stomach is your goal, you must realize that to achieve your goal you have to first concentrate on what you eat, not how many situps you do in a day. Of course, as with any fitness and health goal nutrition and exercise are always the main ingredient.

 

#1 Healthy Diet — Feed your body right to build those abs

The most important factor in acquiring washboard abs is eating a healthy diet. Here is a list of recommended healthy ways to help you lose a few inches:  (low carbs = no sugar)

— Drink at least three liters of water per day (100 ounces).

— Eat vegetables and fruits each day for workout energy and lean proteins for recovery / calories.

— Eliminate fried foods and cheese.

— Eliminate processed sugar (for example: sodas, cookies, candy).

— Eliminate fatty red meat – only lean meats (1-2 times weekly).

Diets like the Atkins diet and other high protein diets may help at first. To get rid of that last 10-15 pounds, it is recommended to lower calories to a range of 1500-2000 calories a day and to exercise rigorously both with core exercises and cardio work.

 

#2 Cardiovascular Exercise / Resistance Exercise — Burn off extra calories

Washboard abs, getting lean, and losing weight are all tied into a consistent cardiovascular workout program. You should do 30-45 minutes of activities like walking, running, biking, or swimming daily 4-5 times per week. It takes about four weeks before you start to see the physical benefits or your diet and exercise program. You will see almost immediate results in your energy level, overall mental alertness when exercising daily. Start off slowly if you have not trained with much intensity in the past several years. A good way to get started is to walk or run with the following six weeks program if you have been running / walking regularly.

 

Week #1 – Walk/run  1 mile a day for 5 days a week

Week #2 – Walk/run  1.5 miles a day for 5 days a week

Week #3 – Non-impact week  bike or swim for 20-30 minutes a day

Week #4 – Walk/run  1.5-2 miles a day for 5 days a week

Week #5 – Walk/run  2.5 miles a day for 4-5 days a week

Week #6 – Walk/run  3 miles a day for 3-4 days a week

 

Note: Week #3 is non-impact due to high number of injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program.

Runners who are just starting out can find a 10-week beginner running plan of action here.

 

#3 The Ab Exercises  – You have to build ab muscles to see them!

Even if your ab muscles are still hidden under fat – start now!

The Ten-second Crunch is probably one of the best beginning exercises for firming up the belly. Simply lie on your back and lift your shoulder blades off the floor and hold for ten seconds. Repeat this at least for ten repetitions. Try repeating the 10 seconds crunch for 10 repetitions morning and night for starters. Also, stretch and flex your lower back for a few minutes after each set in order to balance the muscles that support your torso. However, a variety of abdominal exercises will help build the muscles under the fat. Now lose the fat by watching your diet and cardio vascular exercise and you will soon see the muscles!

 

Below are some beginning and intermediate abdominal exercises:

Hanging knee-ups — Bring your knees as high as you can as you hang from a pullup bar.

Advanced Crunch — (Legs up) – Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury place feet on the floor instead)

Reverse Crunch — In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)

Double Crunch — Add the regular and reverse crunch together in one motion. You will feel this one twice as fast

Right Elbow to Left Knee — Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.

Left Elbow to Right Knee —  Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.

Hip rollers — This exercise will help you build your abs, back, and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.

 

Note: Anytime you work your abs, you should also exercise your lower back to build balance in your torso. Below are two lower back exercises to incorporate into your ab work:

Lower Back Exercise — Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions. Switch arms/legs and repeat.

Lower Back Exercise (Swimmers) — Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.

 

Here are some advanced abdominal exercises:

Do not attempt to do these ab exercises if you are a beginner! These exercises are not healthy for weak or injured backs. If you cannot do the above swimmer exercises for 1:00 do not attempt these exercises.

Situps — Lie on your back with your arms crossed over your chest, keeping your knees slightly bent. Raise your upper body off the floor by contracting your abdominal muscles. Touch your elbows to your thighs and repeat.

Half Situps — With your hands on your hips, lift your torso off the ground higher than a crunch but not as high as a full situp. Your middle/lower back will be on the floor still at the up position.

Flutterkicks — Place your hands under your hips. Lift your legs 6 inches off the floor and begin walking, raising each leg approximately 36 inches off the ground. Keep your legs straight and moving. This is a four count exercise.

Leg levers — Lift your feet 6 inches off the floor. Raising both legs approximately 36 inches off the ground, keep your legs straight and off the floor until specified number of repetitions are complete.

Scissors —  Lay on your back. Lift your feet 6 inches off the floor. Open and close both legs approximately 36 inches apart, keep your legs straight and off the floor until specified number of repetitions are complete.

Atomic situps — Lift your feet 6 inches off the floor as if you were doing a leg lever. Pull your knees toward your chest while simultaneously lifting your upper body off the floor. This is a mix between the situp and the leg lever.

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

 

Body Sculpting Bible Workouts Explained by Authors Hugo Rivera and James Villepigue

WATCH this video presentation by the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue, to learn more about the workouts and strategies behind the successful Body Sculpting Bible series.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Sculpt Your Glutes and Hamstrings with this Stiff-Legged Deadlift Video

WATCH this video presentation on the proper technique for performing the Stiff-Legged Deadift to work your glutes and hamstrings from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Exercises to Improve Your Balance

Individuals who deal with the daily muscle aches, fatigue, and other painful symptoms associated with fibromyalgia (or other chronic illnesses) may cringe at the very thought of increasing exercise and physical activity. It seems to go against logic to exercise more when you are already feeling pain. Yet, the reality is that exercises — the right ones customized to fit individual needs — can benefit people with fibromyalgia and other musculoskeletal diseases and disorders instead of exacerbating their symptoms.

Exercises for Fibromyalgia is tailored to improve fitness and energy levels without causing strain or stiffness. The exercises are focused on relieving pain, improving sleep, and increasing strength, flexibility, and balance for fibromyalgia sufferers.

If you or a loved one are affected by the syndrome, you know that people with fibromyalgia often experience issues with dizziness, balance, and coordination — all of which make them more prone to the risk of falling. Below are a few exercises from Exercises for Fibromyalgia to help improve balance:

 

1. Heel to Toe Rocks

(Works entire body)

Rock back and forth from the toes to heels as a partner (spotter) provides support and balance if needed.

 

2. Physio-Ball Walk Up

(Works legs, hips and core)

Position your hips on top of the physio-ball (Swiss ball). Brace your core. Walk up the ball using your full foot, until you are sitting up straight on the ball. Keeping your feet wider adds stability if you feel off balance during the up or down phases.

 

3. Clock Series: Single Foot Touches

(Works legs and hips)

Imagine you are standing in the center of a clock face. Touch 2 or 3 numbers around the clock. As you become more comfortable, touch more numbers, then switch feet.

 

4. Doggy Door

(Works groin and hips)

Begin on all fours with your hands and knees planted firmly on the ground. Keep your core active to stabilize your back and hips. With your non-lifting hip still pressed firm into the ground, lift the opposite knee with the outside hip muscle. Be careful not to shift your weight to the non-working side. Switch legs and repeat.

 

Note: As always, use caution and be sure to listen to your body– if the pose becomes to difficult, stop or switch to a more gentle variation.

 

Reprinted with permission from Exercises for Fibromyalgia ISBN: 978-1-57826-361-5, $15.00 (paperback). New from Hatherleigh Press. Distributed by Random House.

 

Get the Secrets to Perfect Push Ups with This Video

WATCH this video presentation on how to do perfect push ups from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Water and Your Weight: What's the Connection?

Does Water Affect Weight? by Stew Smith

Most people do not drink enough water in a day PERIOD. The Mayo Clinic states, “Water is your body’s principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.”

The Institute of Medicine advises that men consume roughly 3 quarts (about 13 cups) of total beverages a day and women consume 2.2 quarts (about 9 cups) of total beverages a day. Total beverages includes water and other drinks as well.

As with most things in health / nutrition and exercise, there is always some study that disproves another study.

Many doctors agree that eight ounces of water – eight times a day (2 quarts) has no scientific backing. This is true!  Water intake does not and probably should not have a universal standard as water intake depends on the individual / environment / activity level, etc…

The explanation of this question has a few levels of details, so it is broken up in the following sections:

 

Daily Weight Gain

By drinking more water per day, you will have a series of weight gains throughout the day as a quart (32 oz) of water weighs two pounds.  So, while you read this article and sip from a 32 oz glass, you will gain two lbs in the next 90 minutes.  Now, you will also likely be interrupted by Mother Nature and lose 1-2 lbs from the previous 32 oz glass of water you drank. So, yes, drinking water does affect weight significantly enough to be seen on a scale immediately. Usually, in a 24 hour period, you will cycle through this process of gaining water weight and losing water weight and have either a net loss or stable weight for the day.

 

What About Weight Loss?

Remember this saying – “Want to Lose weight? – Just Add Water!”  Adding more water to your diet will help you lose weight a few ways. (1) You will not be as hungry when drinking water through the day because your stomach will constantly have something flowing through it. (2) When your body realizes it is getting enough water, it will allow you to release retained waters from your cells through digestion.

Have you ever felt bloated, hands and feet puffy, belly extended? This is your body holding onto water. It could also be a symptom of a variety of medical issues so alerting your doctor is never a bad idea when bloated for long periods of time with no relief. But it is easily removed by adding water if you are just bloated due to dehydration or high sodium diet.

 

Replacement of Water Lost

Humans sweat, digest and breathe. All three are processes that help our bodies to expel water. These fluids should be replaced and, depending on your activity level and environment, your replacement may be significantly different from someone with another lifestyle. Regardless, everyone needs water. The amazing thing about the human body is that it is capable of pulling water out of every piece of food we eat. So, by eating, you can actually survive and have enough water in your body to excrete toxins, sweat (some), and breathe. You can also lose significant weight through sweating (like wrestlers cutting weight). This is not healthy since you are also losing vital electrolytes that are not replaced and will negatively affect performance and could cause death. However, what performance fitness experts agree on is that additional water will help us perform better by staving off dehydration, overheating, and even heat stroke.  A common formula is to take 1/2 to 2/3 of your body weight in pounds and replace that many ounces of water in a 24 hour period. For instance, an individual who weighs 200lbs should typically get 100 oz. of water a day – especially after exercise.

 

How Much is Too Much Water?

A few years ago there was a water drinking contest on the radio that actually caused someone to die from water intoxication. The person had downed nearly two gallons within a short period of time (less than 2 hours). This forced her body to shut down, causing kidney failure as well as electrolyte imbalances that affected all organ function. Many endurance athletes have died from the same issues, however they sweat profusely and re-hydrated with ONLY water and had the same electrolyte imbalances that caused death.  When drinking water after sweating profusely, you should consider foods or supplements with electrolytes (sodium, potassium, etc) so that does not happen. You can also read more about hydration and how to recover from your workouts.

 

Does Water Affect Weight Loss? Take the 10 Day Challenge

Over the course of ten days, you can see significant weight loss by adding water to your daily intake. So, take this 10 Day Challenge and see for yourself.For the next ten days, chart your extra water consumption to show you that a few quarts of water a day will make you feel better, make skin look better, make you less hungry, and best of all help you release water that is retained in your body’s cells.

— Weigh yourself in the morning, after using the bathroom and in the evening after dinner.

— Try adding 2-3 quarts a day for men and 1-2 quarts a day for women and see what happens!

 

Note: If you are already consuming the above amounts there is no need to try this 10 Day Challenge or add more water to your diet.

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Chisel Your Chest with this Flat Dumbbell Fly Technique

WATCH this video to learn an isolation exercise called the flat dumbbell fly to develop your chest muscles from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Yoga Meditation Tips for Beginners

Yoga offers meditation and controlled breathing techniques that can be used effectively to manage the pain, relax your mind and body, and refocus your thoughts. Meditating for only a few minutes each day can help.

 

Here are some quick tips for meditation beginners:

 

— Take the time to stretch out first. Loosening muscles and tendons before beginning allows you to sit or lie down more comfortably.

— Make it a formal practice by setting aside a specific time and place to devote to your meditation.

— Focus on your breathing. Slowing your breathing helps your mind and body to relax and prepare for meditation.

— Meditate in the morning. It is usually quieter in the morning, and your mind has not yet had the chance to get cluttered. It will also help work out any kinks in your body from sleeping. And it’s always great to start your day with focus!

— Find a time and place to meditate where you will not be disturbed.

— Enlist the help of instructional videos or calming music if they help you relax more.

— Light a candle and use it as a focal point, instead of closing your eyes. Focusing on the light causes you to strengthen your attention.

— Be aware of your body and how it feels in both its normal and relaxed states, and embrace the differences.

— Experiment with different types of meditation and different positions. You won’t know which methods work best for you until you try them.

— Have a purpose behind your meditation, such as pain management or feeling more focused on a specific issue you must deal with.

— Push aside any feelings of doubt, frustration, and stress about whether or not you are doing it right. It is counterproductive to your meditation.

— Relax and relish in your mind’s incredible ability to focus and care for your body through meditation.

— Remember your meditation and breathing techniques throughout the day. A few well-placed cleansing breaths will do wonders for your mind and body.

Reprinted with permission from Gentle Yoga for Osteoporosis ISBN: 978-1-57826-397-4, $12.50 (paperback). New from Hatherleigh Press. Distributed by Random House.

Swiss Ball Moves for a Strong Core and Killer Abs

Swiss Ball Moves for a Strong Core and Killer Abs by Jo Brielyn

If you have ever used a Swiss ball to perform crunches or other simple moves, you have no doubt noticed the difference in how your muscles are engaged. The Swiss ball is unstable so your core must work harder to maintain the positions. Performing exercises on the Swiss ball takes exercises to next level by challenging your balance, stability and overall coordination while you work the muscles. It also allows you to go deeper into some moves by widening the range of motion backward where you would normally have to stop because of the floor. The ab and core exercises below utilize the Swiss ball to help you use your own body weight as force to get better results from basic moves.The result? Stronger, sexy abs in less time!

 

Swiss Ball Ankle Taps

Lie on the Swiss ball in a basic crunch position — feet flat on the ground, knees bent, and your back conformed to the ball. Pull your abs in toward your spine and lift up, leaning your body slightly to the right as you bring your right hand to your outer right ankle and tap. Then lean to the left and tap your left hand to your left ankle. If you find that you cannot reach your ankle in this position, slide your legs back slightly toward the ball to create a shorter distance for your arms to reach. Return to the start position with your back against the ball again. That is one repetition. Do 15 reps.

To make this move more challenging: Extend your reach to the inside of each ankle for each tap to deepen the movement.

 

Swiss Ball V-Pass

Begin on your back with your arms stretched over your head and your legs straight in the air at 90º. With the Swiss ball gripped in your hands, lift your shoulders off the ground and bend forward to place the ball between your legs.Grip the ball between your feet and lower your arms and legs. Let your arms touch the ground again and hold your legs as close to the floor as possible without allowing them to rest on the floor. Pull your abs into your spine as you do this, to avoid straining your back. Hold that for a few seconds before passing the ball back to your hands. Focus on making it a slow, deliberate move using your abdominals and hip flexors instead of relying on momentum. Return your arms to the floor above your head. That is one repetition. Do 15 to 20 reps.

 

Swiss Ball Bridge

Place the Swiss ball in front of you and kneel with your forearms resting on the ball. Lift off the ground and straighten your legs until only the balls of your feet are touching the ground. Keep your upper arms bent on the top of Swiss ball, your back flat, and your abs and glutes pulled in tight. Your body should form a straight line on top of the ball. Squeeze and hold this position for 30 seconds, gradually building up to 60 seconds. Repeat this 5 to 10 times.

 

Swiss Ball Reverse Crunch

Lay on your back with your arms at your sides and the Swiss ball held firmly between your feet. Keep your head and upper body on the ground and lift your legs straight up until they form a 90º angle with your body. Hold the movement there for a few seconds, squeezing your abdominal muscles in and pressing your ankles to the ceiling. Slowly lower your legs to the start position. This is is one repetition. Repeat 20 times.

 

Swiss Ball Jackknife

Start by positioning your hands shoulder-width apart like you are preparing to do a pushup. Stretch out your legs and rest your shins on the stability ball. With your back still flat, slowly roll the ball forward by bending your knees toward your chest. Pause for a few seconds, squeeze your abs and roll your legs back out to return to the start position. That is one repetition. Do 15 to 20 reps.

To make this move more challenging: Add a pushup as your straighten your knees to return to the start position.

 

To get the full benefit of these gut-busting exercises, remember to contract your abdominal muscles while you perform them. Also, keep in mind that performing the exercises is only a portion of achieving the weight, look, or fitness level you have in mind. What you do in the kitchen is huge, especially when it comes to building abs. Combining these nutrition strategies for optimal fitness results by Stew Smith with your workout will help you reach your goals more effectively.

 

JO BRIELYN is an author and contributing writer for Get Fit Now and has currently completed 16 nonfiction books about health and wellness. Jo is the founder, writer, and editor of Creative Kids Ideas, a resource website that supplies parents, teachers, and family members with the tips and fun ideas to help build stronger, happier, and more creative kids. She is also the writer behind Good-For-Your-Health.com. Jo is a veteran of the United States Air Force and a former youth leader. She resides in Central Florida with her husband and their two daughters. Jo is the co-author of Combat Fat for Kids.