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21 - 27 Apr , 2012
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Your 12-Minute Abs Program(by NESHMIA)
The Bone AgeSculpt your midsection with this wonderful fitness routine

If your abs are not in shape do these moves three to four times a week and you should see results in as little as two weeks!
The Bone Age
Plank With Cross-Body Knee Drive
Target Muscles: Rectus abdominis, transverse abdominis, erector spinae.
Set Up: Start in a push-up position with your hands under your shoulders.
Action: Bring one knee towards your chest, crossing it towards your opposite elbow. Hold for three seconds, then return to the start. Do two to three sets of up to 10 reps on each side.
Tip: When you set yourself up, your fingers should be spread and pointing forward to distribute your weight evenly and help reduce wrist strain.

The Bone AgeThe Bone AgeSit-Ups With Rotation
Target Muscles: Rectus abdominis, obliques, hip flexors.
Set Up: Lie on your back with your legs bent and feet flat on the ground
The Bone AgeAction: Flex from your hips to lift your torso. Twist one elbow towards your opposite knee, then slowly lower. Do three sets of 10 to 12 reps, alternating the direction of the twist with each rep.
Tip: The closer your feet are to your body, the harder this move becomes. The key to this move is the downward motion. Stay rotated as you lower, to challenge your obliques.

The Bone AgeCrunch With Leg Extension
Target Muscles: Rectus abdominis, transverse abdominis, hip flexors
Set Up: Lie on your back with your hands placed lightly beside your ears. The Bone AgeKeep your knees bent, with your calves parallel to the ground.
Action: Slowly lift your upper back from the mat. Extend your legs to 45 degrees, hold, then reverse. Do two to three sets of 10 to 15 reps.
Tip: The lower you get your legs to the floor during the extension, the more challenging this move will be. Keep your lower back glued to the mat and try not to rock your hips back and forth.

Windshield Wipers
Target Muscles: Rectus abdominis, transverse abdominis, erector spinae.
Set Up: Lie on your back with your arms extended as shown in the picture. Lift your legs so that your toes are pointing at the ceiling. With your lower back pressed into the mat, raise your back slightly to engage your pelvic floor.
Action: Slowly lower your legs to one side, keeping your back planted on the mat. Return your legs to the center and repeat on the opposite side for one rep. Do 10 to 15 reps, and repeat twice for a total of The Bone Agethree sets.
Tip: If you feel like you are falling over as you move, you've gone too far; reduce your range of motion.

Move Mindfully
The key to success in this routine is keeping your core contracted, as you twist through your core during the sit-ups, for example, imagine your torso as a dishrag, and you're wringing it out in the sink. Making this mental connection will help you focus the intensity on your obliques.

Change It Up
To really burn fat and tone your midsection at the same time, do 30 seconds of high-intensity cardio, like jump squats or burpees, at least three times during this workout (after each exercise or between sets of an exercise would work perfectly). Beginners don't need to worry either, as the tougher moves included here are modifiable. For example, bending your knees to a 90-degree angle during the windshield wipers (above) to help reduce lower-back strain.

Super Grains To Keep You Fit!
Eat carbs and have a sleek waistline!

Even though fitness-minded folks know that whole grains are chock-full of fiber and energising B vitamins and minerals, many still fear that eating carbohydrates can lead to weight gain. But there's good news for women who love both carbs and flat abs. Apparently, the two go together after all. Here's a closer look at how eating whole grains helps you achieve a fit body.
Whole grains, naturally rich in antioxidants, nutrients and fiber, have been shown to decrease low-density lipoprotein (LDL) cholesterol and blood pressure, as well as improve insulin responses. Additionally, they have been proven to help reduce the risks of heart diseases, cancer, type 2 diabetes and obesity. A diet rich in whole grains has been linked to a lesser risk of obesity. Whole grains are a great choice for dieters because they offer filling fiber. They are rich in carbohydrates and calories and there is research that suggests that adults who consume more whole grains tend to have a lower BMI. A study recently released found that individuals who consumed a diet rich in whole grains had less belly fat than people who ate mostly refined grains. The researchers believe that it may be due to the extra feel-full fiber or perhaps the magnesium, which enhances insulin sensitivity (the way your body processes blood sugar). Better insulin sensitivity helps to ward off body fat accumulation.

Training
Whole grains help exercisers stay hydrated, as carbs naturally attract water. This extra fluid comes in handy when it's time to start a workout.
Eating whole grains before a workout can also prevent premature muscle fatigue and instead, help to achieve optimal gains in muscle strength. Carbs are the preferred source of fuel during high-intensity exercise, and elicit an insulin response that promotes the balance between muscle building and breakdown while you train. Because whole grains contain varying levels of amino acids (the building blocks of muscle), it's a good idea to add some extra protein to a serving of whole grains post workout.The Bone AgeIt's as easy as adding tofu to a brown rice stir-fry.

Corn
Try it as a snack: Popcorn.
Why eat it? Affordable training fuel that packs in fiber and antioxidants.

Buckwheat
Try it at breakfast: Pancakes.
The Bone AgeWhy eat it? This grain is high in feel-full protein and fiber, plus the bloat-beating mineral potassium.

Brown Rice
Try it as a dessert: Rice pudding.
Why eat it? Brown, black, purple, red or any variety of exotic hues, whole-grain rice isrich in manganese The Bone Ageand inflammation-fighting selenium.

Amaranth
Try it as a side dish: Savoury and pepper side dish.
Why eat it? Packed with protein, calcium, iron, magnesium and phosphorus, it's the only grain that The Bone Agecontains free radical-busting vitamin C.

Oats
Try them at breakfast: Hot cereal.
Why eat them? Have a specific starch known as beta-glucan, which has been foundto lower The Bone Agecholesterol.

Quinoa
Try it as a side dish: Khichdi.
Why eat it? It's a complete protein (has all of the amino acids needed for muscle recovery), which is The Bone Agerare for a grain. Plus, it cooks faster than brown rice.

Wheat
Try it as a post-workout meal: Pasta.
Why eat it? A source of protein, vitamins and minerals that help with muscle repair and recovery.


 
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