Abs, Please! Top 5 Abdominal Exercises

It never fails. We are constantly searching for the quick fix to flat, sexy abs. What’s the Hollywood secret? Well, we know eating clean, metabolism boosting foods, rest & recovery, and hydration have to accompany are hard core, awesome workout! Well I’ve got the 5 exercises you can’t live without …that’s if you want hot, well defined Fit Fem abs. What’s even better, no equipment needed here! Next time you’re at the gym, try these 5 exercises that you absolutely can’t live without.

1. Hanging Knee Raise– Don’t get scared of this one. Here’s what you gotta do. You can either jump up to grip the chin up bar or use a chair whichever is easier. Grip the chin up bar with your palms facing forwards. Exhale as you raise your knees upwards towards your chest in a smooth controlled way to avoid swinging your body. Contract your abs inwards at the top of the motion and hold the position for a few seconds. Inhale as you lower your legs straight down.
2. Decline Crunch– decline sit up board and determination are the only things you need to obtain flat abs. Choose a decline bench to lie down on. Your feet should be higher than your upper body. In a controlled way, pick your shoulder blades off the bench to do a safe crunch without straining your neck. If you feel this is too easy for you, then do a full on sit up….hell if you can handle, add on some weight by holding a weighted plate to your chest.
3. Exercise Ball Crunches–the madness about the exercise ball made it to the 5 exercises you can’t live without list. The crunches made through it relieve the pressure from your back and just focuses on your abdominal muscles. Make sure you sit nice and steady on that exercise ball without losing balance. Then proceed to perform your standard crunch.
4. Bicycle Crunches–its effectiveness is enough to include it in the list of 5 exercises you can’t live without. It is quite tough as it caters to both the upper and lower abs. You extend your one leg and bend the other. You would reach the bent one with your opposite elbow and will do it also on the other side.  Watch out if you take my classes… I usually make my class members perform these for 2 minutes straight!
5. Squatting–you may think that this is a leg exercise but it can also work on the abdominal muscles as it helps in keeping your body safe and straight throughout the exercise; hence, it can be counted as one of the 5 exercises you can’t live without for flat abs. Execute your squats by standing up with feet shoulder width part and toes and knees facing forward. Bend your knees till your hips are comfortably at its lowest position (knees over the ankles, not over the toes) and stand back up until your legs are straight. Squatting can provide resistance to your abdomen, making them work together with your legs.

What’s your top abdominal exercise you so can’t live without?

Keep on rockin’!

Keeping the fun in fitness!

Are You In The 3%?

I’m going to get really serious on you. Let me ask you something - are you in the 3%? Check out this statistic: 97% of you will FAIL. 97 PERCENT, holy smokes!!!  Yes that means that every time you set a goal for yourself, including fitness and weight loss, you are going to fail. That’s a large group of you. And only 3% of you will SUCCEED. Seriously, this is a fact. If you don’t believe me, Google it yourself. 

Ok ok I know, you don’t want to face the facts. But what kind of trainer would I be if I didn’t get YO face!

The Harvard Business School told us that the majority of this world’s population, 97% to be exact, just watches life pass them by.

We passed New Year’s Resolution time, you set goals – you set goals for your relationships, your careers, your love lives, your finances, and of course your fitness!!! Are noticing you are kinda falling of the tracks? I can guarantee a lot of us have already given up.

Here’s what happens - You sign up with your trainer at a gym, or hire me, or you diet and what happens you FAIL like a week later. And then what happens, I have to hear about how miserable you are!

“Why can’t I lose weight?” “It’s no use”, “Whatever I don’t have time”, “I can’t afford it”…BLAH BLAH BLAHHHHH.  OMG if I hear one more time about how you think fitness is expensive, I’m going to have to give ya a whoopin’. What’s expensive are your future medical bills, prescription medications, your weekly your therapy visits because of the depression you have. This is real life! This isn’t a joke!

SO what separates the top 3 from the rest? Well it sure as hell isn’t just about goal setting and taking small action steps, even though it’s a good start. But there are distinguishing SUCCESS factors that the top 3 exhibit. They are:

Drive, hard work, patience, resilience, organization, focus, ambition, accountability & a CAN DO attitude (of course here is where you have to smile).

You see, I really can’t stand 97% –the one who gives me all these excuses!! Nothing ever comes easy, but nothing is impossible. So get what you freakin’ want already! Do me a favor, do NOT be the 97%. I want you to be the top 3!! You deserve to be your own success story. You deserve to love your body, and you deserve to love your life.

What are you afraid of? Are you afraid of posting “non pretty sweaty pictures of yourself”, are you afraid that people will hold you accountable to your goals, are you one of this people that give up so you avoid the challenge together, are you one those people that are weak?  Fear is debilitating.

Here is your homework. In the comments I want you to write this statement: “ I AM IN THE TOP 3%” .  Go ahead, write it - “ I AM IN THE TOP 3%” . And after you write it, I want you to read it aloud 3-4 times. And then I want you to believe it!

I’m so serious about this and so passionate! Please do this homework! Be the success! I’m here for you! I know I just kinda yelled at ya but if I didn’t care this much I wouldn’t be saying this. I love you all and want you to succeed.

Can I get a WHOOP WHOOP??

Keeping the Fun in  Fitness, Syl J