Bicycle Crunches-Ab Workouts

Submission question:

“Hello, I follow your blog since weeks now, and it helps me a lot, so I wanted to thank you for that.I also wanted to ask you : how many abs should I do everyday to burn my fat in a month? the most I do the better, I know, but I wanted an idea… 10 minutes…500 abs…? thank you :)(and I know it won’t be perfect in a month, but I can try)”Hello! Of course, I’m glad to hear that it helps (: Just doing ab workouts won’t get you where you want to be. The way you eat matters a ton. An overall healthy lifestyle, really, is where you want to be. I’m sure you want abs for the summer, so here is my advice to you.Eat a mostly healthy diet, if you don’t already. Plenty of fruits and veggies, plenty of healthy fats and lean protein, plenty of water and it is okay to treat yourself, so have chocolate or a slice of cake if you please. I have healthy eating tips in the FAQ>Healthy eating for beginners. Second, your workout. Cardio + strength. Try warming up with cardio for 15-20 minutes. 10 if you’d like. It’s all up to you. Run, jog, bike, roller blade, swim, jump rope. For strength, your focus is your abs so always switch up your ab routine, and do a lot but not too many. If you don’t push your body, you won’t make improvements. The more you do push your body, the more progress that you make overall. Try doing 15-20 minutes, and if you don’t feel good about it, try another 10. Do a plank/forearm plank for as long as you can, bicycle crunches, reverse bicycle crunches, basic crunches, elevated crunches (I like to lay on my bed with legs down and my upper back sticking off enough for it to give me a workout, and do crunches that way), crunches with your legs up against a wall or on a chair, leg lifts (full or just a couple of inches to a foot off of the ground), Russian crunches, etc. I have ab workouts in the Index>workouts so you might find some good stuff in there! I also like hoola hooping because your core muscles are contracting as you move around and it’s fun. read more..

Bicycle Crunches-Workout Routine

Workout Routine for Summer

1.To begin with just stand straight and jog on-the-spot for about 2 minutes just to warm up for the workout. Then stretch your arms and the entire body to the level of slight discomfort but not pain.
2. Next you have to do jumping jacks for 3 minutes. This will get your heart rate up and will prepare you for the harder workout ahead.
3. After jumping jacks do push-ups.10 push-ups will be enough.
4. Next you will do split jumping lunges for 30 seconds. Make sure that you knee does not go over your heel and you are pushing through your front heel.
5. Now grab your mat and get ready to work on your abs. Do bicycle crunches for 1 minute.
6. After bicycle crunches you will work on your abs and thighs together by doing mountain climbers. Work for another 1 minute.
Repeat the whole workout except for the warm up exercise and perform another set. Until now you have worked on your belly and thighs.
7. To work on your legs you will lay down on the mat with your one leg up and one leg down. Start moving the leg that is up making circle like movements.  It will be like drawing a big circle in the air with your let. Do this for a minute. Switch your leg and now do the same for the other leg. Repeat this one more time
8. The next move will work on your legs and waist together. You will start with your hands laced underneath you head and your legs will be straight up with you back on the floor. Bring your one leg down and bring your opposite elbow moving the shoulder towards to knee of the leg that is still up and try touching it. Now alternate and switch the movement and do it for both the legs and elbows. Do this for three minutes.
9. To work on your arms you can get a bottle full of water. Stand straight and hold the bottle your one hand and bring it up and down. Do the same for the other arms. Repeat this for two minutes. read more..

Reverse Crunches-Bicycle Crunches-Thighs

Hi! Just want to say that I love your blog. I was wondering what your workout is for abs and thighs? I am trying to really tone those areas. Thanks! :)

Hi! Thank you! And thanks for the work out suggestion (hip thrusts), I’ll be doing those later tonight when I work out. For abs, I do bicycle crunches, reverse crunches, cross over crunches, bicycle and reverse bicycle. Sometimes I’ll forearm plank, mason twist, and I’m trying to be able to do flutter kicks because they’re so effective. I also like to do normal crunches holding a 10 lb weight on my chest or for more of a work out including the arms (which is hard), holding the weight behind my head. For Thighs, I don’t really do much. Walking lunges are good, hiking, and doing some of the warrior type poses in yoga burns my thighs a lot. I don’t remember the names of the specific ones, but going from warrior I to warrior II, then resting forearm on top of bent thigh, then leaning backwards into the back leg… Doing those for a while are good. (: read more..