Lately, I was sooooo damn concerned about my body load. Hahhaha tatau la kenapa..tp senang cerita….I’m so particular about my shape.
Okeh2…let’s explore my 'regime' exercises to get rid all the "lemak" :-
# Bicycle Exercise
+Bicycle+exercise.jpg)
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 left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the
floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the
right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
# Vertical Leg Crunch
+verticalcrunch.jpg)
1. Lie on the floor and extend the legs straight up with knees crossed.
2. You can place your hands on the floor for support.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching
your chest towards your feet.
4. Keep the legs in a fixed position and imagine bringing your belly button
towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.
# Long Arm Crunch
+longarmcrunch.jpg)
1. Lie on a mat and extend the arms straight out behind the head with hands
clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain,
take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 1-3 sets of 12-16 reps.
# Reverse Crunch
+reversecrunch.jpg)
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with
feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards
the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather
than swinging your legs and creating momentum.
HERE another interesting part.... :)
# Full Vertical Crunch
+fullverticalcrunch.jpg)
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift
the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape
with the torso.
4. Lower down and repeat for 12-16 reps.
LAST but not least... The Plank on Elbows and Toes... (tp tak suka buat sgt..TERPAKSA je!!!)
+plank1.jpg)
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 or sagging in the middle.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Alright that's all for the time being... owh lupa plak, credit to Serul for the advise and coach as well as GOOGLE :)
+Bicycle+exercise.jpg)
+verticalcrunch.jpg)
+longarmcrunch.jpg)
+reversecrunch.jpg)
+fullverticalcrunch.jpg)
+plank1.jpg)
