Slim your waist and flatten your tummy

[bby041609]

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INTENSITY
·Beginner: 1 set of 3 to 10 reps, 3 days per week
·Intermediate: 2 sets of 10 reps, 3 days per week
·Experienced: 3 or 4 sets of 10 reps, 3 or 4 days per week

• Maximum results w/ minimum effort- if you trying to regain muscle tone after pregnancy; you will probably want to focus more on the lower abs. As a rule, you should work the upper and lower abs and the oblique equally.
• Flex your knees- if you don’t, you’re likely to use your hip muscles, not your abs w/c will defeat the purpose of exercise.
• Flatten your back- you should flatten your back against the floor to protect your lower back muscles against strains.
• Start easy- 3-10 reps. Is the maximum for beginners.
• Use slow controlled movements- Use slow, steady movements and hold each position for a count of two. If you experience pain or discomfort when performing exercise, stop and substitute another version.
• Be consistent- next to performing the exercise correctly, exercising regularly is key.”
• Combine at work w/ diet and aerobics- you can’t say, I want to take 3 inches off my waist, 500 ab exercises and nothing else, and expect it to work, it won’t. If you ignore aerobic exercises and a sensible diet your belly will show it.
• Combing aerobics w/ab workouts help in two ways- The combination burn calories, w/c help get rid of excess weight all over, including the abdomen, and it gives your abs a little boost.
• Be patient- don’t expect results overnight. If you’re a beginner, start at the beginner level. When working at one level become easy and effortless, more on the next.

30-DAY BEGINNER PROGRAM
(10-20 minutes, 3 days a week)

Week I:
-leg extensions
- leg curls
-side lying straight leg raises
Week II:
-Inner leg raises
-Prone single-leg raises
-Leg extension
Week III:
-standing abductions
-pelvic lifts
-leg curls
Week IV:
-leg extensions
-inner leg raises
-pelvic lifts

30-DAY INTERMEDIATE PROGRAM
(20-30 minutes, 3- 5 days this week)

Week I:
-lunges
-back leg extensions
-seated inner leg raises
Week II:
-standing abductions
-lunges
-bent leg extensions
Week III:
-butterfly leg raises
-lunges
-standing abductions
Week IV:
-Pelvic lifts
-butterfly leg raises
-squats

30-DAY EXPERIENCED PROGRAM
(Minimum 20-30 minutes, 3-5 days this week)

Week I:
-squats
-bent leg extensions
-single leg pelvic lifts
Week II:
-side lying bent raises
-squats
-bent knee cross over
Week III:
-single leg pelvic lifts
- fire hydrants
-wall squats
Week IV:
-scissors
-bent knee cross over
-wall squats

Getting Stared
Before u start an aerobic exercise program, ask your doctor for advice if you answer yes to two or more of the ff.
-u r the over the age of 45
-u r less than 55 and past menopause and not taking estrogen-replacement therapy (w/c protect your heart)
-u smoke cigarettes
-u have or have ever had high-blood pressure or high cholesterol.
-ur sedentary
-u have a family history of heart disease, high blood pressure, or high cholesterol.

[bby041609]

if naa mo ganahan e ask nko...
post lang mo!!!

[bby041609]

up up up up up!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[tambay_loveit`]

naa ba kay nahibaw.an aerobics class somewhere dri sa south part of cebu like sa talisay or minglanilla?

[angelou258]

tinuod na nga if mo undang ka ug gym maka padako hinuon? I mean makapatambok?

[chadix24_7]

tinuod na nga if mo undang ka ug gym maka padako hinuon? I mean makapatambok?

dili .

[kirby_oreoboi]

nice ni da,,, ako nya ne e print

[mags2021]

walay pics? hehe..or detailed instructions. basin dli mao akong execution.

[papilicious]

aerobics mani noh? dili ta ma ulaw ani kung lalaki ta?

Week I:
-leg extensions = unsaon mani?
- leg curls ?
-side lying straight leg raises ?

pwede detailed? or do you have a website nga naa detailed way or steps unsa-on pag execute ani.. much better kung naa video...

[melissa_91]

dghana pd memorizon ui,,.unahon sa naku read aku pharma na book nya naku try ani nig summer..thnx!