Are there flat tummy exercises that are the best for great female abs? Abs-olutely! To make this list, the female abs exercises must be safe, effective and can be done nearly anywhere. Your abs can be worked out every day. Here are great flat tummy exercises:
1. Tummy Isometric Crunch - exhale, then suck in your stomach as far as you can, hold for about 15 seconds. Relax and breathe. Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime.
Note - if you have high blood pressure, do not hold your breath for extended periods of time.
2. Rectus Abdominis Tummy Exercises (sounds great, no?):
a. Lie on your back on the floor with bent knees and your feet flat on the floor, knees and feet spread apart the width of your hips.
b. Place your hands gently on the sides of your head for support, spreading your elbows so you cannot see them.
c. With your chin tucked toward your chest, gently curl upward and forward so that your head, neck and shoulder blades lift off the floor and your lower back presses against the floor (if you want, start with your head resting on a pillow which has your head and neck in the correct position to begin).
d. Pause just a moment, then gently return to the starting position.
e. Repeat several times.
Note - do not use your arms to complete the curl. If you can see your elbows, you're cheating. Do not put your feet under anything since this lessens the effectiveness of these types of flat tummy exercises. If this female abs exercise is too difficult for you, do the next one below.
3. Sit-Back Flat Tummy Exercises - if your female abs muscles are weak and you have trouble lifting yourself off the floor in #2 above, here is an alternate flat tummy exercise for you:
a. Start in a sitting position on the floor with your knees bent, feet flat on the floor (secure your feet under a piece of furniture).
b. Cross your arms over your chest and roll your head and shoulders forward toward your chest.
c. Gently and slowly lean back, keeping your head and shoulders tucked. Continue until you begin to feel your stomach muscles contracting.
d. Then try to lean back just a bit more if you can and hold that position until your muscles start shaking. Try to hold this position with your muscles shaking for five seconds, then ease back to the upright sitting position.
e. Repeat in a few seconds.
4. Reduce Chewing Exercises - yes, as in jaw muscles used for excessive chewing as in overeating. Reducing overeating or exercising those jaw muscles less may be necessary to have great female abs. No one can see great female abs if they are covered with body fat! Having great female abs may require losing some body fat. Losing body fat means:
a. Cardio exercise on a regular basis - getting the heartbeat up with fun whole-body workouts several times a week.
b. Healthy eating habits - eating healthy foods, eliminating sodas/junk food and taking in fewer calories than you burn each day.
c. Besides flat tummy exercises, strength training for the whole body - any muscle tissue you add will burn extra calories 24/7.
Besides looking great, having great female abs is about good health. Visually and physically, the midsection is the center of the body and the foundation of strength. Weak abdominals leave a woman weaker looking and vulnerable to lower back pain. At first, the goal is to build up the basic strength in the female abs area with flat tummy exercises. And remember, always check with your health care provider before starting any exercise program. Start out slowly and gradually build up your strength and repetitions.
For great abs and good health, the ideal is to reduce body fat down to no lower than 15-20% for women. Sometimes, doing flat tummy exercises is the EASY part, losing excess body fat is the TOUGH part. Eat right, exercise right. It may take time, just do not give up on your dream of having those great female abs.
Copyright 2005 InfoSearch Publishing
About The Author: Olinda Rola is President of InfoSearch Publishing and webmaster of http://www.safemenopausesolutions.com - a website of physician-recommended natural treatments and articles for a variety of health issues. Visit the website for an excellent free Permanent Weight Loss Report you can view online right now.
Cholesterol, a beginner's guide.
Introduction
The purpose of this article is to give you an initial
introduction to the meaning of cholesterol, what causes it
and why does your body have it. Once you have this initial
grounding and understanding, you can then move on to reading
more complex articles such as those that can be found at
http://www.cholesterolarterydisease.com
What is cholesterol?
Cholesterol is a fat like substance that comes from certain
foods, it is also produced by our own bodies.
There are two types of cholesterol, commonly referred to as
'bad cholesterol' and 'good cholesterol'
'Bad cholesterol' delivers cholesterol to our bodies.
'Good cholesterol' takes cholesterol out of the
bloodstream.
Do we need cholesterol in our bodies?
Cholesterol is a vital part of our bodies. It is needed for
our brain to function and is a main component of our cells.
What are the risks of cholesterol?
It has been shown that to have high levels of blood
cholesterol can lead to heart disease. This is due to
cholesterol being deposited in the arteries.
Where does it come from?
Cholesterol is found naturally in the following foods.
Eggs
Milk
Butter
Cheese
Fish
Meat
Poultry
Certain foods contain a high cholesterol content such as:
Liver
Dairy fats
Egg yolks
How is cholesterol measured?
Your cholesterol level can be a guide to the condition of
your health, in particular your life expectancy. The USA and
UK have different ways of measuring cholesterol, so make
sure you don't mix them up if do a comparison.
If you are concerned about your cholesterol level you should
visit your doctor to have it measured. This is done by
taking a sample of your blood. Your doctor can then present
you with a plan to help get your cholesterol level back to
normal.
What if you have a high cholesterol count?
Generally, if you have a high cholesterol level, you will be
told to go on to a diet of low cholesterol foods such as:
Whole grains
Beans
Fruit
Your doctor may also give you the option of medication to
assist in reducing your cholesterol level.
It is not possible for you to know if you have a high
cholesterol level without having it measured. So as a
precaution you should at least take steps to establish your
current cholesterol level.
Disclaimer: The content of this article is for informational
purposes only. The content is not intended to be a
substitute for professional medical advice, diagnosis or
treatment. Always seek the advice of your physician, doctor
or other qualified health provider with any questions you
may have regarding a medical condition. Do not alter your
diet or start taking medication without consulting with your
doctor or health provider.
Colin Beach is a freelance writer for
http://www.cholesterolarterydisease.com
If you need more detailed information on cholesterol please visit
the following web site:
High cholesterol
Calcium for Weight Loss
Psst, got milk? Calcium may be the newest weight-loss
secret. A new study provides more evidence that
calcium can fight body fat and help keep your weight
under control.
Researchers found that adolescent girls who consumed more
calcium weighed less and had less body fat than girls
who consumed the same amount of calories from other
sources. Previous studies have shown that a higher
calcium intake can block body fat production in adults and
preschool children, but this is one of the first studies
to show that it might have the same effect in
body-conscious preteen and teenage girls.
The study
----------------------------------------------
The study, presented this week at the Experimental Biology
2003 meeting in San Diego, involved an ethnically mixed
group of 321 girls aged nine to 14.
Each of the girls recorded everything she ate and drank,
along with any calcium or vitamin supplements, for three
days. Researchers also measured the girls' physical
activity, weight, and amount of body fat just above the
hipbone -- a measure of abdominal fat.
Not surprisingly, they found that the girls who consumed
more total calories and exercised less weighed more and
had more body fat. But when researchers compared girls
with similar calorie intake, physical activity level,
and size, they found that the girls who consumed more
calcium on average weighed less.
Researchers say most of the calcium in the girls' diet came
from dairy sources, and it didn't take much to make a
difference in their body fat and weight. The study found
an increase of one serving of dairy, such as a cup of
milk or thumb-sized piece of cheese containing about 300 mg
of calcium, was associated with about half an inch less
abdominal fat and nearly 2 pounds in lower weight.
But researcher Rachel Novotny, PhD, RD, says the findings
shouldn't be interpreted as an excuse to add more cheese
and other calcium-rich dairy products to your diet in
the hopes of stimulating weight loss.
"It doesn't mean that just eating more dairy can help you
lose weight," says Novotny, professor and chair of the
department of human nutrition, food and animal sciences
at the University of Hawaii at Manoa.
Calories are still the bottom line
------------------------------------------------------
His findings, published in this week's Journal of the
"Calories are still the bottom line," Novotny tells WebMD.
"Does the composition of calories matter? Yes, having
more of them come from calcium-rich foods is associated
with lower weight and lower body fat."
In light of the current obesity epidemic, Novotny says these
findings might provide a new way to help set up children for
a healthy body weight later in life. Although reducing
overall calorie intake and increasing physical activity
are the most effective means to promote weight loss
and reduce body fat in people of any age, she says a
relatively small change in calcium intake might also
lower body fat.
"What perhaps is important about this is that they are in a
period of rapid growth, and because of that growth there is
an opportunity to modify their body composition," says
Novotny. "It sets the stage for future body composition."
High body fat and obesity is associated with many health
risks such as high blood pressure, heart disease, cancer,
and diabetes.
Calcium's fat-fighting power is not fully understood
---------------------------------------------------------
The exact mechanism behind calcium's fat-fighting power is
not fully understood, but previous research in animals
suggests that high levels of calcium in the bloodstream
slow down fat production and help shift the body's focus
from accumulating fat to breaking it down.
Registered dietitian Althea Zanecosky says the old adage,
"like mother, like daughter" usually doesn't apply to
weight control methods, but this study shows that it can.
"As a dietitian, I'm really thrilled because here's a food
we're trying to get them to eat for other reasons, and now
here's this added bonus," says Zanecosky, who is also
spokeswoman for the American Dietetic Association.
"Preventing bone disease coming years down road might not be
an incentive for girls," Zanecosky tells WebMD. "But for
those concerned about their weight, this is one more reason
for them to drink their milk because it may also have this
beneficial effect on their weight."
Sneak extra doses of calcium-rich foods into your children's
diet
---------------------------------------------------------
Zanecosky says it's not hard for parents to sneak extra
doses of calcium-rich foods into their children's diet. As
a mother of two adolescent daughters herself, she finds
the following "tricks" especially effective in her own
children:
Grab a decaffeinated cappuccino with your teenager as an
after-school snack.
Send yogurt along with their lunch, as a snack, or have it
for breakfast (no-fat or low-fat versions of many yogurts
are also available for weight-conscious kids).
Whip up fruit smoothies with skim milk or yogurt.
Sprinkle reduced-fat grated cheeses on salads.
Incorporate low-fat shredded cheese blends into dinner
entrees, such as Mexican cheeses on fajitas and tacos,
Italian cheeses on pasta, etc.
If your child doesn't like plain milk, offer flavored milks
such as chocolate or strawberry.
"This is one potentially trendy diet that's healthy. You can
control fat and get strong bones at same time. I don't know
of any other diets can make that claim," says Zanecosky.
"You can't lose anything but pounds."
Source: WebMD
About The Author
----------------
Michael Lewis has been collecting articles and information
on Weight Loss and HGH (Human Growth Hormone) and related
health benefits. He has created and edits numerous web
sites about this subject. Michael is a staff writer for
www.ageforce.com and several other websites. If you would
like to contact Michael you can e-mail him at
Michael@AgeForce.com or if you would like to know more
about Weight Loss, HGH (Human Growth Hormone) and related
health topics please visit us at http://www.ageforce.com.