How to Get Six Pack

( 1 )

Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important to not lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.


( 2 )

Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

( 3 )


Train your entire core. To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs' primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (e.g. glutes and quads).


( 4 )

Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar.

( 5 )

Do jackknife sit ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Don't let momentum bring you down, slowly put your hands and feet back on the ground. Place a weight between your feet when you think you can handle it.

( 6 )

Do static holds. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position, or the plank, and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

( 7 )

Train your oblique muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

• Do bicycle crunches. Lift your feet off the ground while doing the crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder.

( 8 )

Do pull-ups hanging from a horizontal bar. You will be amazed at the number of muscles around your stomach working with pull-ups. Do 5 pull-ups with your palms facing away from you and 5 pull-ups with your palms facing towards you. This will also build your pectorals and biceps at the same time.

( 9 )

Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

• Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that cathe way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.

• Add complex core-movements to your workout. That will boost your overall body constitution tremendously. For example, combine push-ups with rows. Go into a push-up position on two dumbbells. Now don't do a push-up, but instead start to row alternating dumbbells. See how much power you need only to hold balance? Combine exercises! Be creative. Tension is your friend.

Shooting bow posture

Steps :

1. Sit firmly on the floor and place your legs together releasing them straight out in front of you. While doing thins make sure that your back, shoulders and head is straight.
2. Once you are comfortably seated in this position, place your palms on your thighs and breathe in deeply.
3. As you exhale slowly slide your right hand down to the big toe of your right foot and pull the foot towards your face.
4. At the same time allow the left hand to reach the big toe of the left foot and hold it there.
5. Inhale deeply and let your right foot reach the right ear.
6. Stay in this pose for some time.
7. As you exhale get to your normal position of sitting comfortably.
8. Repeat this pose again with the other leg.

This pose should be repeated at least twice for both legs in order to receive maximum benefit.

Precautions:

• Firstly, if you are a beginner do not try the pose when you are alone.
• This pose belongs to the intermediate level of yoga poses and therefore if you are novice, you should not try this pose at the very outset.
• You should not perform this asana in case you are pregnant.
• People with spinal injuries should also avoid this pose.

Beginner’s Tip :

One of the best beginners tips that can be offered when it comes to the shooting bow pose is that if you are having a hard time lifting the thighs away from the floor, you can give yourself a little upward boost by lying down with the thighs being supported by a rolled up blanket.

Benefit to Body Part :

The anatomical focus of the shooting bow pose includes the groins, thighs, chest, belly, spine, shoulders and neck. Some of the benefits of performing this pose include:

• working and strengthening the legs
• core muscles build-up
• the improvement of grace and concentration

Therapeutic Applications :

• It helps and betters the process of digestion, clears constipation and treats indigestion.
• It also helps in healing pain in the lower areas of the abdomen and also relieves pain in the larger intestines
• The pose also helps in regularizing the menstrual cycle in most women.
• Breathing is greatly enhanced with this pose as it increases the capacity of the lungs to retain oxygen.

Variations :

One of the variations you could switch to when performing the pose is that you use your left hand to pull the right leg to the right ear and vice versa. This could get a little complicated and therefore should be attempted only after you have mastered the actual pose. Your trainer will be able to guide you with different variations.

Yoga Relaxation Techniques

In yoga, relaxation refers to the loosening of bodily and mental tension. Keeping muscles in a constant alert state expends a great amount of your energy, which then is unavailable when your muscles are called upon to really function.

Conscious relaxation trains your muscles to release their grip when you don’t use them. This relaxation keeps the muscles responsive to the signals from your brain telling them to contract so that you can perform all the countless tasks of a busy day.

Tips for a successful yoga relaxation practice

Relaxation is a conscious endeavor that lies somewhere between effort and noneffort. To truly relax, you have to understand and practice the skill. Try the following:

• Practice in a quiet environment where you are unlikely to be disturbed by others or the telephone.
• Try placing a small pillow under your head and a large one under your knees for support and comfort in the supine, or lying, positions.
• Ensure that your body stays warm. If necessary, heat the room first or cover yourself with a blanket. Particularly avoid lying on a cold floor, which isn’t good for your kidneys.
• Don’t practice relaxation techniques on a full stomach.
  
  

  Deep relaxation in yoga: The corpse posture

  The simplest and yet the most difficult of all yoga postures is the corpse posture, also widely known as the dead pose. The corpse posture is an exercise in mind over matter. The only props you need are your body and mind.
  Here is how you do the corpse pose:
  1. Lie flat on your back, with your arms stretched out and relaxed by your sides, palms up (or whatever feels most comfortable).
     Place a small pillow under your head if you need one and another large pillow under your knees for added comfort.
  2. Close your eyes.
  3. Form a clear intention to relax.
     Some people find it helpful to picture themselves lying in white sand on a sunny beach.
  4. Take a couple of deep breaths, lengthening exhalation.
  5. Contract the muscles in your feet for a couple of seconds and then consciously relax them.
     Do the same with the muscles in your calves, upper legs, buttocks, abdomen, chest, back, hands, forearms, upper arms, shoulders, neck, and face.
  6. Periodically scan all your muscles from your feet to your face to check that they are relaxed.
     You can often detect subtle tension around the eyes and the scalp muscles. Also relax your mouth and tongue.
  7. Focus on the growing bodily sensation of no tension and let your breath be free.
  8. At the end of the session, before opening your eyes, form the intention to keep the relaxed feeling for as long as possible.
  9. Open your eyes, stretch lazily, and get up slowly.
     
     
     Practice 10 to 30 minutes; the longer the duration the better.
     
     
     

     Use yoga for relaxation before sleep

     If you want to enjoy deep sleep or are experiencing insomnia (but don’t want to count sheep), the following exercise can help you. Many people don’t make it to the end of this relaxation technique without falling asleep.
     For this exercise, you need the following props: a bed or other comfortable place to sleep, two pillows, and one or two blankets. Allow five to ten minutes. Follow these steps:
     1. Prepare yourself for sleep and get into bed, lying on your back under the blankets.
        Your legs can be straight or bent at the knees with your feet flat on the mattress.
     2. Place one pillow under your head and have the other one close by.
     3. With your eyes closed, begin to breathe through the nose, making your exhalation twice as long as your inhalation.
        Keep your breathing smooth and effortless. Also, don’t try to direct your breath to any part of your body. Let the 1:2 breathing ratio be effortless, something you can keep up.
     4. Remain on your back for eight breaths, then roll over onto your right side and place the second pillow between your knees.
        Now use the same 1:2 ratio for 16 breaths.
     5. Finally, roll over on to your left side, with the second pillow still between your knees, and use the 1:2 ratio for 32 breaths.
     
     
           
     
     
     
     

Eggs

Egg yolks contain tonnes of essential but hard-to-get nutrients. These include choline, which is linked with lower rates of breast cancer, and antioxidants that may help prevent cataracts and macular degeneration, a leading cause of blindness. Although many of us have shunned whole eggs because of their perceived association with heart disease, the Heart Foundation of Australia rates eggs as an essential part of a healthy eating plan.

People with heart disease should eat no more than two egg yolks per week, but the rest of us can have up to six whole eggs a week; research shows this won’t raise your risk of heart attack or stroke. Make omelettes with one whole egg and two egg whites and watch your cholesterol intake at other meals.

How to Get in Shape: 12 steps

1 .                11

Don't drink your calories: This is the most important rule to follow. Try not to drink anything that has calories; only drink water! A good rule of thumb for how much water you should drink is to divide your weight in half and that number in ounces is your recommended daily water intake. Therefore, if you weigh about 200 lbs., you should drink about 100 oz. per day.

2 .

Be natural: This means only eat natural food. Don't panic now! Natural or naturally occurring food or food products are those which are minimally processed and remain as close as possible to their whole, original state. Natural foods are much better and generally more nutritious than their refined counterparts.

3.
Plan your portions: If you are hungry do not randomly snack, you will end up eating too much. Take your time to carefully select a meal that will leave you satisfied and at the same time isn't big enough to allow you to surpass your point of fullness. It is best to eat small portions five times a day to maintain a high metabolism.

4 .
Eat at home: Dining out is great, but do not do it all the time! While this can be difficult if you travel a lot, if you do go out to eat, try your best to stick with the above rules.

5 .
Sugar is your enemy: Surely you have heard this a thousand times, but it is true. If you love candy, cookies and sweets, you should do your best to give them up - at least for a short time. Stay away from the sweets, especially until you get to your goal weight. It really can be done!

6 .
Stay away from salty foods: When you eat salty foods, such as potato chips, you naturally get thirsty. However, the water you drink to rehydrate yourself is stored in your body as water weight (this is mainly caused by food that contains a lot of salt). If you want to lose a couple of pounds, avoid food that has a lot of salt.

7 .
Eat more lean protein: The most often overlooked macro nutrient, protein, will help you greatly for getting into shape. With the same amount of calories as a carbohydrate, protein is used to build and restore body tissue, most notably muscle. Not only will the added protein increase your metabolism (and thus burn calories), it will also help you defeat muscle soreness after a good workout. Make sure to increase your protein with your level of exercise to avoid gout or other uric acid related disorders.

8 .

Set your weight goal: You need to set goals in order to be successful in anything. Set a weight goal, but NOT a date goal! It is not important how fast you achieve your weight, so dates are not important. Health is always better than speed!

9 .

Get up and move: Exercise is a very important part of getting in shape, but sometimes you might miss a workout. Even if this happens, you could pick some exercise, such as push-ups, and do that consistently no matter what interferes with the rest of your workout plans. Try doing 20 push-ups every morning before you get into the shower. Make it part of your daily routine. It may seem insignificant, but after some time you will actually see a significant change in your body shape.

10 .

Start exercising: Take walks, join a gym, go jogging, or take a dance class – whatever you prefer. Instead of making it your New Year’s Resolution each year to exercise more, make each Monday a new chance to get on track.

11 .

Find a Partner: Studies show, if you have someone else pushing you and doing the exercises with you, then it's going to be easier to stay on track.

12 .

Relax on the weekends: It is important to follow the rules above. However, it's okay to relax on the weekends. This means, do allow yourself to go out to dinner and eat some sweets on the weekend. This may sound contradictory, but it's the real deal. If you have a craving, go for it. Anytime you have a craving for something that does not really conform to your diet rules - such as pizza, sweets or fried chicken - wait for the weekend to have them; make them your weekend treats. You can still follow the rules, but modify them a bit to fit in your cravings. A day or two of eating more than you're supposed to can actually make your metabolism kick in and cause a net weigh loss. Do not, however, use this as an excuse to binge eat, or else you will undo all your hard work.

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