By: Glamourk

Glamourk — Sun, 20 Dec 2009 04:50:56 +0000

21-Minute Ab Makeover
1. Single-Leg Stretch
(One minute)
Strengthens abdominals, stretches, hip flexors
• Lie faceup, knees into chest, abs engaged.
• Lift head, place left hand on right knee, right hand at right ankle, and extend left leg 45 degrees.
• Pull right knee into chest while reaching left leg out and up.
• Switch legs and hands.
• Do 20 reps total, continuing to alternate legs.
2. Double-Leg Lower/Lift
2mins
Strengthen abs
• Lie faceup, abs engaged.
• Place hands under the bottom of your spine.
• Lift head and extend legs over hips.
• Lower legs toward floor for 3 counts, then lift up for 1 count.
• Do 10 reps.
3. Saw
(2 – 3 min)
Strengthens obliques, stretches back and hamstrings
• Sit with legs a bit wider than mat, arms out to sides at shoulder height, abs engaged, back straight.
• Twist to the right for 3 counts, reaching your pinky finger past your pinky toe, keeping butt on floor.
• Return to center; twist to the left.
• Do 3 reps on each side.
4. Sidekick
(3 – 4min)
Strengthens abdominals, hips, hamstrings
• Lie on your right side along the back of the mat, with legs, hips, and shoulders stacked.
• Lean on your right elbow and bring legs to the front corner of the mat. Kick left leg forward twice, then swing leg behind you in a sweeping motion.
• Do 10 reps; switch sides and repeat.
5. Double-Leg Stretch
(4 -5min)
Strengthens abdominals, stretches lower back and hip flexors
• Lie faceup, head lifted, knees into chest, abs engaged.
• Straighten arms overhead, in line with ears, while extending legs 45 degrees. Keep legs still and head lifted as you circle arms wide to your sides, then hug knees back into chest. Do 5 slow reps, then 5 faster reps.
6. Cardio burst
(7mins)

By: k

Sat, 19 Dec 2009 22:06:54 +0000

go bulimic

By: gwyneth

gwyneth — Sat, 19 Dec 2009 15:22:56 +0000

for you to achieve a healthy body weight you have to put on weight not loose weight to be honest for your height you are underweight.also at your age you should be very careful in what you eat as your body is still forming and you need certain minerals etc.for the growth.your best bet is to consult your dr. or a dietitian who will be able to do a ibm test on you.would be able to tell you what your correct weight should be and what nutrients your body still needs.diet at a too sooner age can lead to mental and physical problems that can be harder to overcome at a later date.the idea behind a healthy body weight is good and that is what you should aim for.

Comments on: Help Me Achieve A Healthy Body Weight?

By: Glamourk

By: k

By: gwyneth