5-Minutes Women Abs Workout

Hello there. For women abs, here-under is a complete workout.

If you cannot manage to do full abs workout try this 5 minutes abs workout.

It is amazing how a full session of abs workout can be done in just 5 minutes. You can do it anytime you want to, i.e. before breakfast, in the evening, night or anytime you are free and it surely produces some results.

5 minutes exercise may seem so small but it is way better than so many 30 minutes or even 1 hour long abs exercises and I mean it. Some people really like to do exercise in a slow pace and with rest intervals and those people may not like to adopt this, but it really is OK. This exercise is basically for those who are unable to manage their time to do long exercises, but even then you cannot deny the significance of 5 minutes workout. Now let me cut the discussion and move on to the procedure.

First of you need some essential elements before you try this workout like high pain tolerance, increasing the strength such that these 5 minutes seems like 20, learn to concentrate on your abs muscles and a perfect technique throughout the process. If you can manage to hold on to all these elements, then this is the right and only exercise you need.

First of all don’t ignore to rest and give yourself a break while adopting this routine. Also, eat protein-rich diet and keep an eye on calories because a fat layer can make great abs look really bad and chubby.

5 Minutes Women Abs Workout

  1. Warm yourself up a little before doing this workout.
  2. Take a 5 or 10 kg weight, place it on your chest and perform one set of crunches.
  3. Now remove the weight off your chest and perform another crunches set.
  4. Repeat the process a little bit faster than the normal workouts.
  5. Repeat steps 2 and 3 for three minutes.
  6. Take small breaks (I mean small and very small indeed).
  7. Spend the last of the 5 minutes doing the crunches as fast as possible without giving up the procedure.
  8. Now Warm yourself down.

Try this, I promise it will really help you out and leave me a comment if you like it.

Some of the best Exercises for Women Abs

The Bicycle Exercise

The Bicycle exercise is often considered as the best stomach exercise for women abs. It is done in the following manner:

1. Lie down on the floor and press your lower back on the ground.

2. Put your hands behind the head but don’t grab your neck. Now lift your knees up and keep them at an angle of 45 degrees.

3. Do bicycle paddle motion with your legs and tap right elbow with left knee and left elbow with right knee.

4. Relax and breath throughout the exercise but in intervals.

Exercise ball crunches

1. Place your hands behind the ears and sit on a Swiss ball.

2. Move your legs like walking while resting your upper body, but keep your balance on the Swiss ball.

3. Expand your legs to get better support.

4. Inhale and contract the abdominal muscles.

5. Slowly raise your shoulders but be careful not to put any twist in the neck.

5. Now try to feel the thighs, butts and abs doing their work.

6. Stay still.

7. Rest for 30 seconds and do another set. Do as many sets as possible.

Older Women Abs / Exercises for Older Women

Women abs especially in old ladies are real pain these days. While you start getting old, it becomes more necessary to carefully choose exercises to fit your needs and body requirements. Belly fat is the most serious cause of health infirmities in older women. Regular physical work, better diet and abs strength program 2 to 3 days a week improves the health of women over 50 and helps them in maintaining a healthy belly. Here are some recommended exercises for older women abs:

1) Crunches alongwith Rotation

For the upper women abs, crunching with rotation is a good exercise. Adding rotation targets the oblique. If these exercises are performed properly they are easy. Don’t add free weight or stability ball while doing these exercises as it will make things quite difficult for you. Lie back, keep your knees bent and put your hands behind ears. Relax the neck, shoulders and upper area. Push your back to the floor and breathe out. Slowly crunch up until the shoulder clear the floor. Twist towards right and twist back to center while lowering yourself to the floor slowly, as you breath in. Now crunch back upwards and this time twist towards the left side. Go back to the floor and start again with 5 reps each side with exchange. Do two sets of 12 reps.

2) Planks

Planks strengthen your upper body part and abdomen. There are some customized versions of this exercise which are less tough on wrists and shoulders. Lie back on the stomach and bring forearms under your chest together. Grip your both hands and push up so that your body rests on your toes and forearms. Don’t raise your hips higher than shoulders and also don’t let your body to swing backwards. Your upper body must be above your arms. Grasp your abs & gluts and hold yourself. Don’t forget to breathe. Keep this position as long as you can and go up to sixty seconds.

3) Reverse Crunches

Reverse crunches relate to lower abs. While doing this exercise, lie on the back while knees are bent, keeping your feet flat on floor, arms on the sides while flatting your lower back. Now raise your knees above your hips. Just keep them bent. Now lower legs towards floor but keep your back as much flat as possible. Breath out as you lower the legs and breathe in as you raise them back up. Do this ten to twelve times and in 2 sets. If you find it difficult then lower only one leg at a time.

Hope you like these exercises. Will be back with more.

Technical breathing for attacks of panic - four points

Sunday, October 17, 2010

Copyright (c) 2010 Peter Rubel

Hyperventilation (or over-breathing) is a common problem among those who suffer, panic attacks and some other anxiety, technical troubles.Une simple breathing is often one of the more effective methods of fighting back, and normal restore calm.

Hyperventilation may partly be due to a certain degree of anxiety, but it also feeds and increases anxiety.Hyperventilation flow apparently anxiety in two ways: (1) lowering the dioxide oxygen/carbon exchange efficiency, thus increase carbon dioxide levels in the brain and (2) the contracting blood vessels and blood flow and from the typical symptoms of the hyperventilation cerveau.Les include dizziness, a feeling of unreality, numbness in extremeties and naturally low feeling. You can see how these symptoms of hyperventilation may result in a greater anxiety feelings.

For slow breathing seems to be the opposite, useful. A hyperventilates because you feel an urgent need to air more, not less.

In real immediate danger, it is necessary more air for "fight or flight." Thus, those who suffer from anxiety panic or increased need to experiment with a slower to feel useful effects breathing.And they need to practice slower breathing exercises.

Naturally one would normally feel his breath is appropriate and comfortable. Resting breath must be slower than in exercising physique.Sans anxiety or panic, respiration rate may vary according to efficient lung, which in turn may vary with bodily health, age, environmental factors and activities related to the particular lung as regular singing or flute play.Poor breathing patterns may be influenced by a bad posture, a mode of sedentary life, allergies, asthma, etc, as well as by anxiety.

Excretion of a bad habit and the development of a good replacement takes discipline, practice and patience.Although those who suffer from anxiety or panic disorder can be motivated to develop better breathing techniques, should be Méfiez possibility that failure may strengthen agog or patterns of thinking défaitiste.Définition reasonable objectives for breathing and sticking to them in practice, it is which will promote calmness and give the victory of fears.

Some variations in methods can still produce positive results. Here's an outline based on the basic principles.

I. counting when inhaling and exhaling

On average, people breathe in approximately 12 breathes per minute. Half of the who would be close to optimal for most.

If it is too distracting to test yourself, a person with access to a piece of play in seconds measuring time the number of your normal breathing to rest per minute or the average number of seconds between cycles full breath - beginning of inhalation start inhalation or as.

Set a reasonable goal for yourself, for the first three weeks, or practice.Perhaps for three seconds, inhaling and exhaling for three seconds, but in any case more slowly than your average according to above test pane.once are well practiced and comfortable with a slower pace, make it a little slower, say four seconds to four inhalation for exhaling.If you need to adjust your initial goal after a day or two of practice, do not hesitate to do so and go from there.

To count the seconds, using a watch or other piece of time or count one, thousand, two thousand, etc. to approximate the seconds. Try just to be cohérente.Pratique twice a day, in normal time and define when the morning and once in the soirée.Plus frequently if possible!Practice for five minutes every day for a few weeks.Work your way in ten minutes for each session.Use a calendar.Note your temps.Être consistent and accurate.

Breathing exercises is a breathing slow rythme.Il must also be prepared to breathe more slowly in a panic attack to take control.

Attack panic, concentrate on your breathing.Count the time between breathing as you in sessions pratiques.Cet exercise exercises do reduce not only your symptoms of anxiety, but mental diversion will control your negative thoughts.

II. breathing in your abdominal region

But there are plus.La most of us tend to practise shallow breathing in the upper area of the rib cage.Breathing efficiency is increased when breathing more deeply.Below the lungs is a thin muscle sheath called "Iris".The breathing of the abdominal area will help.

Thus one would better not do only from inhalation and exhaling breath cycles, but do so while breathing deeply in the abdominal area from the diaphragm.

Early recumbent backpack or reclining in a wheelchair confortable.Placez your hands or a book on your stomach - area something you warn when you breathe a diaphragm and when return you to the superficial breathing.

When the diaphragm respiration, stomach region should increase and gently fall as it breathes .the ' stomach or abdominal should increase on inhalation and fall when one exhales.

Deep breathing can require patience to start, or if necessary the statement of a médecin.Simultanément, mental focus must be maintained on the count or timing his inspirations as deep breathing abdomen area.

As you probably know, exhaling deeply when you feel a little anxiety can help you relax a peu.Et if you breathe deeply instead of superficially, slower breathing practice is easier to maintain.

III. breathing in the nose.

Breathing efficiency is further strengthened by breathing by the nose, as opposed to the bouche.Souvent, those who suffer from anxiety disorders have developed a nasty habit of mouth breathing only.

Nasal breathing has various advantages over the bouche.Un respiration, the lungs and the bronchial tubes become less déshydratés.Bonne hydration is key to many cellular functions, as it is certainly true ici.Respiration second and nasal makes harder hyperventilation because the nasal passages are smaller that the mouth - to - lungs .Respiration third, nasal passage may increase blood and oxygen in the sinus - which is close to the brain may be utile.Et fourth, of course, sinuses are better equipped to manage dust and pollution of local air as mouth breathing.

In other words, its timed breathing practice sessions should include an abdominal breathing through the nose chronométrées inhalations and exhalations.

IV. improve other factors.

Stress, nutrition, exercise, convenient standby, environmental allergens or toxins on them can all affect the pace and efficiency or the respiration.Apporter improvements in these areas can improve respiration and help control anxiety, and attacks panique.Obtenir professional assistance may be necessary or advisable.

And in any case, nasal, slow, abdominal breathing is a technique which has already helped much anxiety and panic attack the malades.Il help you very probably.



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