abs-related stories
Weight Lifting
Just like any other time you start a fitness program, you'll want to start out slowly.
First, you'll need to start with one or two sets of eight to 12 repetitions. If you're older, injured or unsure of your strength you can do 10 to 15 reps with less weight. When you can lift a weight eight to 12 times and it gets harder to lift during the last rep, you'll want to add a little weight and decrease the reps.
Even if you're a seasoned weight-lifting veteran, alternating the workouts is key. You shouldn't do arm workouts and shoulders exercises on consecutive days. You should avoid working on legs consecutively, too. It's important to vary how you're focusing on strengthening different muscles. For instance, you may want to start by isolating the shoulders. At your gym you can do an overhead press, lateral raise or front raise to work on this body part. Start with two sets of eight to 12 repetitions.
Other parts of this workout might include strengthening the chest via the bench press, chest press machine or push-ups. You can work on your back as well in a seated row machine. To build your biceps you can work on bicep curls, hammer curls and concentration curls using hand weights. As for the triceps? You can do tricep extensions.
As you alternate days to work on your lower body, you can try squats, lunges, leg-press machines, deadlifts or calf raises. As for the abdominals, there are always crunches, oblique twists and pelvic tilts.
If you begin your weight training regimen at your health club, the fym should have staff to supervise and answer specific questions.
Now that you've got your weight-lifting routine set, check out That'sFit's cardio workouts.
Sculpt Yourself a Star Body
Photo: Gabriel Bouys, Getty Images
Check out the featured CafeMom video (via Self.com) to zero in on your abs, arms, thighs and butts in the privacy of your own home -- and with no high-tech special equipment. Hand weights and/or resistance tubing is all you should need. Add to your regular workout routine 10 reps of each exercise, and do two sets. Who knows, you might end up resembling the likes of Jennifer Garner, Jessica Biel and Jennifer Lopez.
And then there's Michelle Obama -- now, she could teach you a thing or two about getting fit.
Beyonce's Workout
Diet & Weight Loss, Fitness, Celebs & Entertainment
Bootylicious pop star Beyonce Knowles has one of the most coveted bodies in Hollywood, so just how does she do it? Beyonce, 28, dances her butt off -- literally. When she's not performing her high-intensity shows, Beyonce is rehearsing for hours at a time. In fact, prior to touring, rehearsals will regularly last for 12-hours, and she spends the entire time dancing in high heels to prepare for the concerts. But that's not all -- Beyonce also admits to doing "regular" workout things like running on the treadmill and doing squats. She reportedly keeps her abs in shape with numerous crunches, bicycle crunches and planks.
But perhaps Beyonce's best workout secret is that she fits exercise into whatever she does. She admits that she tones her butt and glutes by taking the stairs whenever she can, and she spent a recent vacation with her husband Jay-Z jumping on trampolines and jet-skiing in the tropics. But she's not afraid to take some downtime when necessary too. "Either I'm doing absolutely nothing and relaxing -- reading a book, sitting by the ocean and not answering any questions -- or else I'm hands-on and giving 100 percent, working really hard," she says.
And, of course, Beyonce watches what she eats, even trying controversial juice fasts (for which she apologized later) when she needs to slim down in a hurry.
Bear Crawl for Tight Abs
How would you like one exercise that works your whole body, requires no equipment, is easy to learn and is fun to do? Consider the bear crawl.
"The bear crawl engages many muscle groups including the shoulders, core and quads," said Crystal McReynolds, a coach at CrossFit Central.
To do the bear crawl, simply drop onto all fours with your hands directly under your shoulders, then rise up onto your feet. Now you're in the bear position! You can move forward and backward more quickly than in a standard crawl, and you'll work every major muscle group in the process.
Get in the Swing With Parallettes
 |
| A perfect L-sit Photo: CrossFit Oakland |
Some of your favorite old-school exercises, like push-ups and triceps dips, can be made more effective and more fun by moving them from the floor to parallettes.
"A push-up becomes an entirely new movement when your hand is positioned on top of the parallette," says Melissa Byers, owner and trainer at CrossFit 603. "The parallettes demand greater wrist and forearm strength and stability, and your potential range of motion is greatly increased."
Female Hair Loss, Uncontrollable Eating and Celeb Abs - Links We Love
That's right ladies, hair loss isn't just a guy thing -- some experts believe that dramatically-thinning hair is as common in women as it is in men. Find out why, who's likely to be affected by it and what you can do to preserve your locks.
Uncontrollable hunger and a sluggish metabolism -- sounds like any of us on a bad day, right? For some, it's a constant way of life. This week on AOL Health we examine the condition -- known medically as Prader-Willi syndrome -- and how one woman lives her life feeling like she's always starving.
You probably think you're pretty savvy about your favorite stars, but could you pick their tummies out of a lineup? Take our quiz to determine your "Celeb Ab Q."
Flat-Ab Moves, Plus Sunburn and Mosquito Relief - Links We Love
Fitness, Alternative & Green Health
Want flatter abs for that Labor Day getaway? Check out our step-by-step flat-abs exercise guide.
And while you're thinking about summer beach getaways, you might want to think of protecting your skin. But if sunscreen slips your mind, check out these sunburn-soothing home remedies from the editors at AOL Health.
Plus, to defend against summer stings of a different kind, head to our mosquito-bite-relief guide. (Who knew just how handy toothpaste could be?)
Beat the Bloat This Bikini Season
Belly bloat is a combination of extra fluid and/or excess gas caused by eating certain foods. If you want to show off that hard-won belly at the beach, or just want to squeeze into a little something for a night out on the town, avoid the following foods for a few days beforehand:
- processed or salty foods
- gassy veggies like broccoli, cauliflower and onions
- carbonated soft drinks
- fried or fatty foods
- spicy dishes
- artificial sweeteners
Since vegetables are good for you, you don't want to avoid even the gassiest for long. Cooking them can make them easier to digest, or simply eat them in small portions.
Do Crunches Help or Hurt?
 |
| Photo: Getty Images |
We're always told to bend at the waist and lift with the legs when picking up something heavy to prevent a back injury. Well, a crunch is the same kind of motion, only you're lying down instead of standing up. Repeatedly bending over during crunch sessions slowly breaks down spinal disks, creating a disk bulge or herniation, which can cause back pain, weakness and tingling. "There are only so many bends or a 'fatigue life,' in your spinal disks," Stuart M. McGill, a professor of spine biomechanics at the University of Waterloo, told Newsweek. "When people are doing curl up over gym balls and sit-ups, and this kind of thing, they are replicating a very potent injury mechanism on their back," says McGill. "Every time they bend it they are one repetition closer to damaging the disk."
Tuck and Push Combo
This "Tuck and Push" combination offers an awesome opportunity to kill many birds with one stone. Within a few short reps, you'll have worked almost every muscle of your upper body and have successfully set your core ablaze. It's simple, fun and highly effective. Try it!
For more quick, innovative and fun training tips, visit Fitzness.com.
Saved by a Six-Pack - Woman's Abs Save Her Life
Strong sexy, abs ... let's count the reasons we love them:- Buttoning your skinny jeans is a snap.
- Better posture, less back pain.
- Swimsuit shopping is way more fun.
- A strong core makes you feel powerful.
- Flat abs mean less dangerous belly fat.
And, oh yeah, they can save your life. Peggy Willams, 47, was paragliding with friends in Spain when a gust of wind suddenly picked her and up tossed her onto sharp and jagged rocks. Because her wing was still inflated, she was dragged along the rocks for what she says felt like an eternity.
"I kept seeing rocks going past me and smacking me. Because the wing was partially inflated, it was my body rather than my head that was in contact with the rocks," she told the Telegraph.
Dara Torres - No Airbrushing Here
Celebrity Fitzness Report, Fitness, Celebs & Entertainment
Curious to know how celebrities squeeze fitness into their daily lives? Our fitness expert Fitz sits down with the stars and digs out their great and not-so-great methods for staying healthy.
Olympic swimmer Dara Torres is more fit at 40 than she was at 20, and if you think you can't be über fit too, you should definitely read on. Dara is the perfect example of what exercise can do for you. Here is what the new face of the Got Milk? campaign and author of "Age is Just a Number" has to say about the new book, her body and motherhood.
Fitz: What's your favorite part about being so fit?
Dara: I love the way it makes me feel and how I look.
Fitz: Are you ever critical of your physique?
Dara: Yes, I have my weak parts on my body, but we all have our problem parts. I would like a better rear end!
Fitz: You recently flashed a group of reporters while promoting the Got Milk? campaign. Why?
Dara Torres
Dara Torres promotes her book "Age is Just a Number" at Bookends Bookstore on April 8, 2009 in Ridgewood, New Jersey. Dara Torres Signs Copies Of Her Book "Age Is Just A Number" - April 8, 2009 Bookends Bookstore Ridgewood, NJ United States April 8, 2009 Photo by Bobby Bank/WireImage.com To license this image (57159505), contact WireImage.com
Bobby Bank/WireImage.com
AUSTIN, TX - MARCH 05: Dara Torres after winning the Women's 50 LC Meter Freestyle during day one of the 2009 USA Swimming Austin Grand Prix on March 5, 2009 at the Lee and Joe Jamail Texas Swimming Center in Austin, Texas. (Photo by Ronald Martinez/Getty Images) *** Local Caption *** Dara Torres
Getty Images
AUSTIN, TX - MARCH 05: Dara Torres swims in the Women's 50 yard Freestyle preliminaries during day one of the 2009 USA Swimming Austin Grand Prix on March 5, 2009 at the Lee and Joe Jamail Texas Swimming Center in Austin, Texas. (Photo by Ronald Martinez/Getty Images) *** Local Caption *** Dara Torres
Getty Images
US swimmers Katie Hoff (L) and Dara Torres (R) arrive for a promotional event to celebrate the end of the Olympic swimming programme in Beijing on August 17, 2008. Hoff's ambitious six-event programme at the Beijing Olympics ended without yielding a gold medal as she failed to qualify for the final of the 800m freestyle. She was pipped for gold by Adlington in the 400m freestyle and settled for bronze in the 400m medley as Australian Stephanie Rice reclaimed the world record from the American, and nabbed a bronze in the 4x200m freestyle relay. Torres won silver in the 50-meter women's freestyle event. AFP PHOTO/Mark RALSTON (Photo credit should read MARK RALSTON/AFP/Getty Images)
AFP/Getty Images
US swimmers Katie Hoff (L) and Dara Torres (R) arrive for a promotional event to celebrate the end of the Olympic swimming programme in Beijing on August 17, 2008. Hoff's ambitious six-event programme at the Beijing Olympics ended without yielding a gold medal as she failed to qualify for the final of the 800m freestyle. She was pipped for gold by Adlington in the 400m freestyle and settled for bronze in the 400m medley as Australian Stephanie Rice reclaimed the world record from the American, and nabbed a bronze in the 4x200m freestyle relay. Torres won silver in the 50-meter women's freestyle event. AFP PHOTO/Mark RALSTON (Photo credit should read MARK RALSTON/AFP/Getty Images)
AFP/Getty Images
BEIJING - AUGUST 17: Dara Torres of the United States arrives for the Speedo Athletes party at Wish on August 17, 2008 in Beijing, China. (Photo by Getty Images for Speedo) *** Local Caption *** Dara Torres
Getty Images for Speedo
BEIJING - AUGUST 17: Dara Torres of the United States arrives for the Speedo Athletes party at Wish on August 17, 2008 in Beijing, China. (Photo by Getty Images for Speedo) *** Local Caption *** Dara Torres
Getty Images for Speedo
BEIJING - AUGUST 17: Dara Torres of the United States arrives for the Speedo Athletes party at Wish on August 17, 2008 in Beijing, China. (Photo by Getty Images for Speedo) *** Local Caption *** Dara Torres
Getty Images for Speedo
BEIJING - AUGUST 17: Bronze medalist Cate Campbell of Australia competes against silver medalist Dara Torres of the United States in the Women's 50m Freestyle final held at the National Aquatics Centre during Day 9 of the Beijing 2008 Olympic Games on August 17, 2008 in Beijing, China. (Photo by Al Bello/Getty Images) *** Local Caption *** Dara Torres;Cate Campbell
Getty Images
BEIJING - AUGUST 17: (L-R) Dara Torres, Rebecca Soni, Natalie Coughlin and Christine Magnuson of the United States show off their silver medals in the Women's 50m Freestyle final held at the National Aquatics Centre during Day 9 of the Beijing 2008 Olympic Games on August 17, 2008 in Beijing, China. (Photo by Cameron Spencer/Getty Images) *** Local Caption *** Dara Torres;Christine Magnuson;Natalie Coughlin;Rebecca Soni
Getty Images
Belly-Flattening Foods, Grocery Store Picks and Success Stories - Links We Love
Diet & Weight Loss, Fitness, Nutrition & Supplements
Suffering from crunch fatigue?
You might want to try a stomach-slimming move that doesn't actually involve exercising -- just add these flat-belly foods to your diet. Our favorites? Avocados, dark chocolate and peanut butter. Or, here are snacks, desserts and meals that target ab flat. Plus, if you've heard about the "Flat-Belly Diet," and are curious about how well it works, check out this photo gallery of before and after photos of successful flat-belly dieters!
When it comes to flatter abs, does diet help you, or exercise. Or a little of both?
Flatter Belly, Tighter Butt - Step-By-Step Guides to Getting Toned - This Week on AOL Health
Diet & Weight Loss, Fitness, Motivation
What's your workout routine like these days? Have you upped your ab work?
Awesome Abs, Mindful Eating and Diet Diaries - Week in Review - April 13 to April 19
Diet & Weight Loss, Fitness, Nutrition & Supplements
You might not be able to change your desk job, but you can change the way you sit. Find out why slouching is bad for your back and butt and how to fix this common problem.A club sandwich just happens to be one of my favorite menu items, and here's why I rarely order it: Martha says a club contains a whopping 1,030 calories. Next time I want to indulge, I'm sharing it with someone else!
Put that two-piece bathing suit in your shopping cart. Fitz has two exercises to help you create some awesome abs.
Jonny reminds us that in the battle between high fructose corn syrup and sugar, there are no winners. Both should be avoided when possible and enjoyed only in moderation.
See a salad on a fast food menu? It might actually cause you to eat fries instead. Don't let the notion of healthy food make you let your guard down. Order it, eat it and be healthy instead.
So you want to make some healthy changes but aren't sure where to start? Try stocking up with one of these seven fridge superstars.
Ever sat in front of the TV munching on chips, only to realize you've polished off half the bag? Laura's got tips for being a more mindful eater.
A study links vegetarians to eating disorders, but could it really be the other way around? Maybe people with eating disorders are "hiding" behind vegetarianism.
Good on you, That's Fit readers! Forty six percent of you keep a diet diary. That's a great way to keep track of calories and not let mindless eating get away from you.
Do you have a fitness buddy? I tried it for a week, and it really is a great motivational tool. Try calling up one of your friends this weekend and commit to a shared workout.
Have a great weekend, everyone!
