1) EXERCISE BALL PULL IN
This is exercise is great for working the lower abdominals. Be careful though, as this this exercise does require a fair bit of balance. You may want to skip this exercise if you have bad wrists or shoulder problems. But if you’re up for the challenge, this is an exercise you definitely don’t want to miss!
- Begin in a push up position and place your shins on top of the exercise ball. Have your hands directly below your shoulders and your back completely straight. Your legs should be fully extended. This is the starting position.
- Slowly drive your knees towards your chest, allowing the exercise ball to roll towards your ankles. Focus on contracting your abdominal muscles during this movement. Exhale during this motion. Squeeze your abs and hold for a second.
- Slowly extend your knees and roll back to your original position while you inhale.
- Repeat 15-30reps for 1 set.
2) PLATE TWIST
A SUPER challenging but SUPER effective exercise. Superb for hitting and strengthening all your core muscles, especially your oblique muscles (the muscles that run beside your abdominals). The only downside is that the use of equipment (a weight plate is required). If a weight plate is not available, a medicine ball can work just fine. This is an exercise meant for you hard core gym goers looking to add definition to those abs.
- Lie down on the floor and hold a weight plate in front of your abdominals with both hands. Keep your arms slightly bent.
- Lean back slightly and elevate your feet off the floor. Your knees should be slightly bent. This is the starting position.
- Slowly rotate your spine to the right side and touch the plate to the floor. Contract your abdominals and breathe out as you go through this motion.
- Return to the starting position as you are breathing in. Repeat the previous motion but this time to the left. Maintain a constant, fluid motion as you go through this exercise.
- Repeat 15-30reps for one set.
3 ) SPIDER CRAWL
One of the most effective but most challenging exercises ever invented. This is going to hit all your core muscles and strengthen them like no other exercise. Be warned though, this exercise is extremely challenging as it requires a great amount of upper body and core strength. If you are just starting off, you should try some of the other exercises first to build up your core strength. Oh yeah… be ready to sweat… buckets…
- Start off in a push up position. Make sure your back is straight and does not sag. This will be your starting position.
- Rotate your leg outward and bring your right knee to your right elbow. Breathe out during this movement.
- Return to the starting position and breathe in. Repeat the above movement but with the opposite side.
- Repeat 15-30reps for one set.
“I hated every minute of training, but I said ‘Don’t quit. Suffer now and live the rest of your life as a champion” – Muhammad Ali
Continually striving for excellence is not easy. It can be difficult and grueling. But it is important that we remind ourselves of the story with the tortoise and the hare. In order to become great, you must find a way to persevere. Luckily for you, we have a few tips to help you stay focused on reaching your fitness goals.
For starters, keep things fun and exciting; blast out your favourite music if you want. You can change up your routine as well; if you were running indoors before, strap on a heart rate monitor and try running outdoors for a few days! While it’s important that you keep improving yourself, it is even more important that you ENJOY your workout.
Remind yourself of your goal and write it out in your workout journal if you have to. You are building the foundations for a better and healthier lifestyle so it’s important that you keep doing all the right things! You should be progressively increasing your target heart rate, because your body will get better and better at performing exercise. If you keep exercising at the previous level, it will no longer challenging for you anymore! Don’t forget to spice/change up your workouts!
ACTION ITEM: You can also take the time to write down your favourite exercises/sports, and schedule a few days for these activities.
Do you ever wish there was a magical fat-loss potion?
Would you try it out for yourself?
Well, there is something very close to a magical fat-loss potion and you drink it everyday.
Probably not enough of it, but you can start now!
There has been studies by the American Chemical Studies that support the idea of the extremely simple method of controlling your appetite. Turns out, it is by drinking ordinary water.
“In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake.”
While there is no proof as to how much water is enough, most healthy people generally rely on their thirst to guide their water intake levels. However, by taking the habit to drinking a glass of water before your meal is good practice and ensures that you have proper hydration.
Most importantly, is to drink two glasses of water in the morning right after you wake up. If you only remember one thing from this article, do this one thing.
The reason for this is simple. You have been sleeping for the past 7-8 hours (hopefully!) and your body has not been drinking any water or consuming water-rich foods.
So by drinking water first thing in the morning, it boosts your metabolism. Not only does it help you digest and absorb vitamins and nutrients better, it also carries away any toxins from the liver and kidney.
Recent studies proved that less water level in the body allow the fat to be accumulated in the body instead of burning them for energy. Now, it is clear that the more water you drink the more fat you loss.
The other big reason is that your brain functions better when it’s hydrated!
Your body is over 70% water, and you don’t have enough water in you when you wake up.
Hello Fitness fans!
Here at Citrus Fitness, we have two rules for our readers looking to lose that stubborn belly fat:
- To be open to what is shared on this blog
- Try it out for yourself and use what works for you
We realize that not everyone is the same and not everyone is built in the same way.
So try out what works for you and discard what does not.
With that said, the tip of the day here is something that helps you get started on the right foot of the day and feeling accomplished. While it is not a true “fitness tip”, it does serve as a foundational suggestion for you to build a small habit and gain momentum for larger task items like tackling your fitness.
Do you make your bed in the morning when you get up?
If not, there are some reasons why you might be more inclined to try it. But this key advice came from US Navy Admiral William H. McRaven: If you want to change the world start by making your bed.
They say if you win the morning, you win the day. This is a common belief among high achieving people and allows you to gives you a small sense of pride and encourage you to do another task and another. Making your bed will also reinforce the fact that little things in life do matter.
You also eliminate distractions and organize your external environment to decrease your stress levels throughout the day.
You’ve also controlled something you can, as things happen throughout the day that you may not be able to control and can get out of hand. At the end of the day, you will get to return to your made bed, a safe place for you to unwind and come back to a place to something you have accomplished in the day.
At worst, a made bed will give you the encouragement and optimism that tomorrow will be better.
It’s very simple. Give it a try.
Who knows, maybe you’ll change the world too!