How to Tone Your Abs With Crunches

Doing stomach crunches is a great way to strengthen your core muscles. But the trick is to do them properly. Here's some tips on how to perfect your stomach crunching form and get the six pack abs of your dreams.
From HealthSmart, February 2008

The great thing is you can do stomach crunches while watching TV - during the ads - or listening to music. They're similar to sit-ups but are easier to do (and kinder on your back). They're also more effective at working your abdominal muscles (abs) than old-fashioned sit-ups, those laborious rote exercises you may have experienced at school with an over-zealous gym instructor or with an aerobics teacher in leg-warmers.

How Many Should I Aim For?

For beginners, try to complete up to three repetitions each set. Remember to keep the movements slow and controlled your abs are meant to do the work! Three sets of 25 repetitions (or reps) is ideal, but don't give up if you can't do 25. Just try for as many as you can. You can increase your reps after a few days (and a few more reruns of Sex and the City). Hints and Tips:

Ab exercises alone won't flatten your stomach completely. That's called spot reducing, whereby people try to lose weight in one part of the body by exercising only that area. Make sure you do some aerobic exercise (such as walking), and also eat a balanced, nutritious diet. Tempted to buy one of those ab machines, often advertised on late-night TV? Save your money. A study by researchers at California State University in the US concluded that most ab machines are not any better than your no-equipment-needed, basic, simple, time-tested crunch! Poor posture often leaves people unable to activate their deep abdominal muscles. You can remedy this by learning to pull your belly button in while breathing out. With your ab muscles relaxed, tie a ribbon or piece of string firmly around your waist and try breathing out while pulling your belly button in to narrow the waist. The aim is to keep the tension off the string by holding this posture for five full breaths, then release. Keep at it for eight reps. Once you've mastered this, forget the string and stay conscious of breathing this way during the day and while you crunch.

Why it Pays To Tone Up Those Abs

o Strong core muscles stabilize your body for better balance and posture o Your stomach will be flatter o They give spine support, helping you avoid backache o You'll have better flexibility

How To Do the Perfect Crunch

1. 2. 3. 4. 5. Lie on the floor with your legs bent, your feet flat on the floor. (Cheat's option: with your legs bent at a 90-degree angle, place the soles of your feet up against a wall. This'll make it a little easier.) Place your hands on the back of your head, or cross them over your chest like an Egyptian mummy. Lift your shoulder blades off the ground, moving your elbows towards your knees. Don't try to lift up your entire back - only your shoulder blades. Squeeze your abs for a second (think about squeezing a lemon). Slowly return to the starting position. Remember to breathe out when raising your body up, and breathe in on the way down. Tip: Make sure your movements are slow and controlled - resist the temptation to rock yourself back and forward to try to get a few more out. It's better to do your crunches with good form than a lot of crunches with bad form - leave that to the gym junkies.

Your Basic Guide to Stretching

Are you confused about stretching? You arent alone. Should you stretch? How should you stretch? And when's the best time? Theres a lot of conflicting information out there. So, heres what you need to know about stretchingand how to do it safely.
By Erin Phelan for readersdigest.ca

The latest research agrees on one thing: The best time to stretch is after a workout, when your muscles are warm. Many people stretch before an activity in the belief that it will help prevent injury. [The] scientific literature does not support this belief, says Digby Sales, a retired kinesiology professor. In fact, stretching cold muscles can lead to injury because when we stretch a muscle we cause microscopic tearing to the tissue, which makes it difficult for us to put strain on the muscle (i.e. from weight training or aerobic exercise). In other words, if you stretch your muscles before you run, it might be more difficult for them to generate the power necessary for the runso, the stress of the run combined with the stress from the pre-exercise stretches could put your body at greater risk for injury. Instead, start your work out with a relevant warm-up (i.e. walking briskly before you run), and then stretch your muscles afterwards.

Benefits of Stretching
Most people dont spend enough time stretching, which improves flexibility, mobility and strength. Flexibility is the range of motion you have around a joint or a group of joints; mobility refers to your how well you move within that range of motion. Improving mobility has a greater impact on our ability to perform everyday tasksbeing able to bend over and pick up a bag of groceries, for example, requires mobility, which is achieved by having strong, stretched muscles. Stretching can also reduce lower back pain, alleviate muscle soreness after exercise, and improve our overall muscle efficiency. Most importantly, stretching is good for our mind and relaxes us, says Jay Blahnik, author of Full-Body Flexibility. Stretching feels good because your body sends out signals to relax when you are pulling the muscles.

Types of Stretches
In the past, there was one protocol for stretching: Grab the body part and hold. This is a passive stretch. We are learning that passive stretching will make you better at doing the stretches, and not much else, says Blahnik. Passive stretching is also known as assisted stretchingyou use some form of assistance to achieve a stretch, either your body weight, a strap, or even gravity. With passive stretching, you relax the muscle and rely on the external force to hold you in place. Active stretching occurs when you stretch one muscle by actively contracting anotherusually a muscle in opposition. A good example of this would be to squeeze the shoulder blades together and contract the back muscles in order to stretch the chest. Whether you are doing passive or active stretches, you can choose to hold a stretch in a static position or keep the stretch in motionachieving a dynamic stretch. We can distinguish between static and dynamic using a head tilt, which stretches out the neck and upper back. For a static stretch, stand or sit tall, lower your left ear to the left shoulder, place your left hand on the right side of your head and gently pull down, holding the stretch for 10 to 30 seconds. For a dynamic head tilt, lower your ear to the shoulder while lifting or pushing the opposite ear towards the ceiling, then release the stretch and repeat on the other side. Repeat in a fluid sequence 10 to 12 times. Amid new research, more attention is being paid to dynamic stretching. [Active] stretching is great because it makes weaker muscles strong and lengthens out tighter muscles, says Blahnik. It isnt that the traditional way of stretching is bad, [but] active, dynamic stretches make you more mobile because you are training the muscles to react to one another.

How To Stretch
The best time to work on overall flexibility is at the end of your workout, and not in the beginning remember: Warm up, get the muscles working, then stretch. Blahnik recommends adopting a three-step stretch system. Focus on variety, strength and balance. For variety, incorporate a mixture of both static and dynamic stretches; build up strength that supports mobility and flexibility through your dynamic stretches; and pay attention to your bodys muscle imbalances. If you notice you are tighter on one side than the other (most people are), be a little more aggressive in your stretches on the tighter side until you notice you have a similar range of motion. Erin Phelan is a freelance writer and certified fitness professional and personal trainer with over 10 years experience in the fitness industry

4 Minutes to Flexibility
Stretching is a lot like flossing: everyone agrees its a good idea but few people actually take the time or make the effort to do it. Heres your chance to make up for neglecting your muscles. These stretches can be done anywhere, anytime.

Wall Stretch

Muscles and joints stretched: Calves, hamstrings, back and shoulders.

Stand a metre away from a wall and place your hands on it, shoulder-width apart. Move your feet back until youre leaning into the wall and you feel a gentle stretch in your calves. Slowly press your hips back, keeping your back straight, and press your heels into the floor so that you feel a stretch in your back as well as your calves. Hold, then return to the starting position

Sitback

Muscles and joints stretched: Hips, buttocks and thighs.

Stand straight and place your hands on a chair back or tabletop for support. Raise your right leg and place your right ankle on your lower left thigh, just above the knee. Bend your left leg, move back slightly, as if starting to sit, and gently press your right knee toward the floor, feeling the stretch in your right hip and the back of your thigh. Hold, then return to the starting position and repeat on the other side

Triangles

Muscles and joints stretched: Sides (obliques), inner thighs, hamstrings and neck.
Stand with your feet wider than shoulder-width apart and point your right foot forward and your left foot to the side. Extend your arms straight out to the sides at shoulder level, then bend to the left, reaching for your left shin with your left hand. Extend your hand as far down your leg as comfortably possible while reaching toward the ceiling with your right hand. Turn your head slightly to look at the ceiling. Hold, then return to the starting position and repeat, stretching to the opposite side

Open Arms

Muscles and joints stretched: Chest, arms and wrists.

Stand with your feet shoulder-width apart and your knees slightly bent for support. Keep your back straight and your chin level. Slowly extend your arms up and to the sides until theyre just below shoulder level. With your palms facing forward, gently stretch your arms behind you. When youve pulled back as far as comfortably possible, bend your wrists back until you feel a stretch in the front of your upper arms. Hold, then slowly return to the starting position

Sky Reach

Muscles and joints stretched: Back, shoulders, sides (obliques), abdominals and hands.
Stand straight with your feet about hip-width apart. Extend your arms overhead so that your fingers point straight at the ceiling. Rise on the balls of your feet and spread your fingers, stretching upward to make your body as long and tall as possible. Tilt your chin slightly to look at the ceiling. Hold, then return to the starting position

Shape Up!
Looking to tone-up for swimsuit season? Here's your chance! Try a few of these easy, at-home workouts every day and start feeling great about your body.

Lean Back

Target Muscle Group: Legs and Core

Sit on the floor, back straight and legs out in front. Bend your knees, putting your feet flat on the floor. Extend your arms in front of you at chest height with the palms facing down. Lean back so you are balancing on your tailbone and your feet are off the floor. Your abs should be working to stop you from falling backward. Pause, then return to the starting position. Keep your chin tucked in while performing this exercise.

Sumo Squat

Target Muscle Group: Legs and Core

Stand with your feet slightly wider than shoulder-width apart, with your toes pointing to the sides. Place your hands on your hips (you can hold dumbbells at hip level to make the move harder). Squat down toward the floor a little way. Lift your heels and balance on the balls of your feet, deepening the squat until your thighs are nearly parallel to the floor. Pause, then lower your heels and rise to the starting position.

Bent-Over Kickbacks

Target Muscle Group: Triceps

Place your right knee and right hand on the seat of a chair so your back is parallel to the floor. Grasp a dumbbell with your left hand, keeping your elbow at your side so your forearm is perpendicular to the floor. Extend your left arm backward until the forearm is parallel to the floor. Pause, then return to the starting position. Complete a full set, then change sides

Pullovers

Target Muscle Group: Chest and Triceps

Lie face up on the floor with your knees bent and your feet flat. Grasp a dumbbell around the stem with both hands and hold it above your chest so the weight is parallel to your body. Keeping your elbows straight, lower your arms down and back over your head as far as comfortably possible (dont arch your back). Pause, then return to the starting position.

Butterfly Curls

Target Muscle Group: Biceps

Stand with your knees slightly bent, holding a pair of dumbbells by your sides with your arms turned so your palms face out as much as comfortably possible. Keeping your back straight and your elbows tucked close to your sides, slowly curl the weights up toward the outside of your shoulders. Pause, then return to the starting position.

Balance Ball Drops

Target Muscle Group: Legs and Core

Lie face up on the floor, arms by your sides. Grasp the balance ball between your feet and ankles and raise your legs toward the ceiling. Keeping your torso stable and your legs extended, slowly lower the ball toward the floor to 45 degrees (dont arch your back). Pause, then return to the starting position. To make the move more challenging, put your hands behind your head, lift your head and shoulders off the floor and perform the move from that position. Your abdominals should be tight throughout this exercise and you must not let your back lift off the floor. Caution: If this exercise bothers your back, dont do it.

Split Squat

Target Muscle Group: Legs and Core

Stand in front of a stable chair, facing away from it. Lift your right leg behind you and rest the top of your foot on the seat of the chair. Keep your arms at your sides. Slowly bend your left leg until your left thigh is nearly parallel to the floor. As you bend your leg, lift your arms straight in front of you until parallel to the ground. Pause, then return to the starting position. Do not let your back arch. Complete a set, then swap legs. For a more intense leg workout, hold dumbbells in your hands and keep them at your sides as you bend

One-Arm Overhead Extension

Target Muscle Group: Triceps

Grasp a dumbbell with your right hand and hold it overhead. Bend your arm and lower the weight behind your head so your elbow points toward the ceiling. Slowly extend your arm again, stopping before you lock your elbow into a perfectly straight position. Pause, then lower again. Repeat for a full set and swap sides.

Wall Push and Clap

Target Muscle Group: Chest and Triceps

Place your hands against a wall or a high tabletop. Move your feet back so your body is angled about 45 degrees from the floor. It should form a straight line from your heels to your head. Bend your arms and lower yourself until your elbows are bent at 90 degrees. Dont let your back arch. Push up as hard as you can, clap your hands once, and return to the starting position before immediately dropping into another repetition. Keep your core tight throughout.

Criss-Cross Curls

Target Muscle Group: Back and Biceps

Stand holding a pair of dumbbells at your sides, with your palms facing your thighs and your knees slightly bent. Keeping your back straight and your elbows tucked close to your sides, slowly bend your right elbow and curl the weight up and across your body so your right hand is below your left shoulder with the palm facing your body. Pause, then return to the starting position. Repeat with the other arm. Alternate for a full set with each arm.

Dumbbell For this exercise, grasp a dumbbell with your right hand and hold it overhead. Bend your arm and lower the weight behind your head so your elbow points toward the ceiling.

Your Daily Toning Program

Looking to get in shape for summer? Using these exercises, you can improve your muscle tone, strength, and overall health.

Exercise: Oblique Twist

Target Muscles: Obliques

Lie face-up on a mat with your knees bent. Place your left ankle across your right knee and your left hand palm up on the floor perpendicular to your body. Place your right palm behind your head. Dont interlock your fingers or pull on your head, which can result in strained neck muscles.

Strengthening Your Midsection Strong muscles in your coreyour torsostabilize your body, allowing you to sit for long stretches without slumping or rake leaves (your arms move while your trunk provides leverage). Strong abdominal and back muscles help prevent back strains and also help power your golf swing and your swimming stroke.

Exercise: Reverse Crunch Target Muscles: Lower and Upper Abdominals

Lie face-up on a mat or carpet with your knees bent. Raise one leg at a time, straightening each leg so that the soles of your feet face the ceiling. Raise your head from the floor slightly, placing your palms behind your head to provide neck support. As you exhale, contract your abdominal muscles (abs) to pull your legs back about 30 degrees towards your head. Dont interlock your fingers or pull on your head, which can result in strained neck muscles. Use your abs, not your leg muscles, to do this. Inhale as you relax your abs to slowly return your legs to their original position. Do two sets of 15 reps Exhale, bringing your right shoulder towards your left knee. Your right hand should not pull your head forward, but simply support it. Do two sets of 15 reps, each side

Exercise: Lateral Raise

Target Muscles: Deltoids

You can sit or stand for this exercise. If you stand, keep your feet hip-width apart and bend your knees slightly. Lightly grasp a pair of dumbbells and let them hang down at your sides while bending your elbows slightly. Tighten your abdominal muscles for support during this exercise. Exhale as you raise your arms outward until they are parallel to the floor. Your wrists, elbows and shoulders should be in a straight line. Dont lock your elbows. Inhale as you lower your arms until they nearly touch your sides

Strengthening Your Upper Body These exercises will give you the strength to polish the car, carry a suitcase and dig in the garden. They will also boost your performance in many sports, including golf and tennis. They are especially important for women, who tend to lack upper-body strength. Start with two to three sets of 1012 repetitions of each exercise.

Exercise: One-Arm Dumbbell Row Target Muscles: Latissimus Dorsi (two muscle groups that connect your shoulder blades to your hipbones)
Rest your left knee and hand on the edge of a bench or firm chair or lounge. Bend your right knee slightly so your weight is distributed evenly on both legs. Lightly grasp a dumbbell with your right hand and let it hang straight down by your side. Keep your working arm close to your body. Keep your back straight and your shoulders level. Exhale as you pull the dumbbell up towards your waist, stopping when it almost touches your torso. Inhale as you lower it slowly to the original position. At the end of each set, switch sides

Exercise: Squats

Target Muscles: Quadriceps, Gluteals and Hamstrings

Stand in front of a chair with your feet hip-width apart. Keep your body erect and your chin raised slightly throughout this exercise. With your arms extended forwards, slowly lower your hips towards the chair as if youre about to sit. Just before your body touches it, return slowly to a standing position. Keep your back straight, your knees behind your toes, your weight centred over the middle of your foot and heels (not over your toes), and your feet flat on the floor. If you need help with balance or flexibility, place a small board, 13 cm thick, under your heels. To step it up: Remove the chair and lower your hips until the tops of your thighs are parallel to the floor. As you get stronger, increase resistance by holding dumbbells at your sides or in front of your chest Strengthening Your Lower Body These exercises will strengthen your legs, buttocks and hips. They rely on your body weight to provide resistance. As you grow stronger, you can increase resistance by adding leg weights or using elastic resistance bands, sold in sports shops. Start with two to three sets of 1012 repetitions of each exercise.

Exercise: Lunges Target Muscles: Quadriceps, Gluteals and Hamstrings

Start with your feet hip-width apart or slightly closer. Raise your chin slightly throughout this exercise. Take a large step forward with your right leg, planting your foot firmly on the floor with your toes pointed forward or slightly inward. Align your right knee over your right foot. Throughout this exercise, keep your back straight and your knee behind the toes of your forward foot. Bring your left knee straight down until it is 2.55 cm from the floor. To raise yourself, press firmly into the floor with your right foot while extending your right knee. Return to the initial standing position and repeat with your left leg forward. To step it up: Hold dumbbells at your sides

Easy Exercises Every Day of the Week

Your back is made up of multiple layers of muscles that help you to lift, pull and hold your body upright. Your biceps are the muscles in the front of your upper arms that you use to pick up bags and small children. These exercises target those two muscle groups.
Monday: Back and Biceps Curl and Press SIT on the stability ball or a chair with your feet flat on the floor about shoulder-width apart. Hold a dumbbell in each hand with your arms at your sides, palms facing out. KEEPING your upper body stable, bend your elbows and curl weights toward your shoulders. IMMEDIATELY turn your wrists so your palms face out in front of you and press the weights straight overhead. Pause, then slowly reverse the move, lowering the weights to your shoulders, rotating your palms, and lowering the weights to your sides. KEEP your shoulders down as you curl and lift; don't let them hunch up toward your ears. Back Fly SIT ON the edge of the stability ball or a chair with your feet together and flat on the floor. HOLD a dumbbell in each hand. Keeping your back flat, bend forward at the waist and lower your chest to about 7 10cm (34in) above your knees, letting your arms hang down on either side of your legs with your hands by your feet. SQUEEZE your shoulder blades and raise the weights out to the sides until your arms are outstretched parallel with the floor. Pause, then slowly return to the starting position Tuesday: Chest and Triceps Your chest is composed of fan-shaped muscles that span from shoulders to sternum and help you to push shopping trolleys or pushchairs and hug loved ones. Your triceps are also 'pushing' muscles, located on the backs of your upper arms notoriously weak and saggy spots. Stability Ball Push-Ups PLACE the stability ball against a wall, then kneel in front of it so it's between you and the wall. PLACE your hands on the ball so they're directly below your shoulders. Walk back on your knees until your body forms a straight line from your head to your knees. You should be leaning forwards into the ball. KEEPING your torso straight and your abdominal muscles contracted (concentrate on pulling your belly button to your spine), bend your elbows and lower your chest toward the ball. STOP when your elbows are in line with your shoulders. Pause, then return to the starting position. Chair Dips PROP a sturdy chair against a wall and sit with the heels of your hands on the edge of the seat. Inch your buttocks off the seat, supporting your weight with your hands. KEEPING your shoulders down and your back straight, bend your elbows back and dip your body toward the floor as far as is comfortably possible (even if it's just a little way). Push back up to the starting position. TO MAKE the move more challenging, extend one leg and plant the heel of that foot on the floor in front of you

Wednesday: Legs and Core The muscles in your thighs, calves and buttocks account for about half your muscle mass. Core (abdominal, lower back and hip) strength is vital to good health. Researchers who followed a group of adults for 13 years found that those who could perform the most sit-ups were significantly less likely to die prematurely than those who could perform the least. Stability Ball Squat STAND with the stability ball between your back and the wall so the ball supports you from your hips to your shoulders. Move your feet forward so they're slightly in front of your body. LOOKING straight ahead and keeping your torso erect, bend your knees and squat down, rolling along the ball until your thighs are parallel with the floor. Hold for 2 seconds, then return to the starting position. You can make the move more challenging by holding dumbbells at your sides. Hover LIE face down on the floor with your upper body propped on your forearms. Your elbows should be directly beneath your shoulders and your palms flat on the floor. RAISE your body so that your torso, hips and legs are off the floor and your body is in a straight line, supported on your forearms and toes. Don't let your back arch or droop, and hold for 10 to 20 seconds. Perform just one repetition per set Thursday: Back and Biceps A return to the muscles exercised on Monday, but with two different exercises. Arm Curls SIT on the stability ball or a chair with your feet flat on the floor and a shoulder-width apart. Hold a dumbbell in each hand, letting your arms hang naturally at your sides, palms facing in. SLOWLY CURL the dumbbells toward your collarbone, turning your wrists toward your body as you lift, so that your palms end up facing you. Pause, then slowly return to the starting position. Bent-Over Row STAND with your feet a shoulder-width apart, your back straight and your knees slightly bent for support. Hold a dumbbell in each hand. Keeping your back straight, bend 90 degrees from the waist and let your arms hang towards the floor, palms facing your legs. SQUEEZE your shoulder blades together and bend your elbows, raising the dumbbells on either side of your torso. Pause, then slowly return to the starting position

Friday: Chest and Triceps Back to the muscles exercised on Tuesday, with some fresh strengthening moves. Chest Fly LIE BACK on the stability ball so it supports your torso from your neck to your midback, with your knees bent and your feet flat on the floor. Hold the dumbbells over your chest with your arms extended and your palms facing each other. Keep your elbows slightly bent. SLOWLY OPEN your arms to the sides, lowering the weights until your upper arms are parallel with the floor. Pause, then slowly return to the starting position. Keep your shoulders down and back throughout the move. Triceps Pressback SIT ON the stability ball with your knees bent and your feet flat on the floor. Hold the dumbbells in front of you with your arms bent at 90-degree angles and your elbows at your sides. Keeping your back straight, bend slightly from the hips. STRAIGHTEN your arms and extend the weights behind your back, turning your palms toward the ceiling once your arms are fully extended. Pause, then return to the starting position Saturday: Legs and Core A return to the muscles exercised on Wednesday, but with interesting variations. Stability Ball Leg Curls LIE ON your back on the floor, extend your legs, and place your heels on top of the stability ball. Rest your arms on the floor by your sides, palms down. PRESS your heels into the ball and lift your buttocks up a little from the floor. BEND your knees, using your heels to pull the ball toward your buttocks so your feet end up flat on the ball. Pause, then return to the starting position. Side Plank LIE ON your left side with your knees bent. Bend your left arm so your forearm is extended in front of you perpendicular to your body, then lift your torso off the floor. Your upper body should form a straight line from your hips to your shoulders. PLACE your right hand on your hip and hold for 5 to 15 seconds. Return to the starting position, then repeat on other side. Work up to holding on each side for 30 to 60 seconds. Perform just one rep per set