Best Exercises: Our Top 10
by Carolina Diaz-Bordon
page 1 page 2 page 3 Unless you're a professional athlete or work in the health field, chances are you're not getting paid to exercise. Unfortunately, nobody is going to ground you or send you to the principal's office if you miss a workout . It's up to you and only you to get
your booty moving. If, however, you're bored to death with your routine it can become extremely difficult to motivate yourself to continue doing it on a regular basis. One of the best ways to get more out your workout is to enjoy it.
There's only one concrete rule to physical activity and that's movement. The benefits of making fitness a part of your life are infinite as are the different forms and ways you can go about incorporating it. Exercising can range from playing catch with your kids or gardening to lifting weights at the gym or running in a marathon. The most effective workouts are the ones that keep you excited and coming back for more. For many of you, that means the exercises that give you the most results.
If you get pumped up on progress, then check out your new top-10 favorite workouts. eDiet's com Chief Fitness Pro, Raphael Calzadilla, BA, CPT, ACE reveals ten of the most effective exercises you can perform but also reminds you to keep your workout routine fresh and change it up every three to four weeks to keep your body stimulated and constantly working.
1. BICYCLE MANEUVER -- Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.
The lower to the ground your leg bicycle, the harder your abs have to work.
2. ABDOMINAL VACUUM -- Get on all fours and position the palms of your hands under your shoulders and the knees directly under your hips. Keep your back flat and maintain this position throughout the exercise.
Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your low back. Next, pull the navel towards the spine as if I just told you to suck in your stomach. Continue to breathe lightly through your nostrils, but make sure you're pulling your abs in as if you are attempting to make your abs and back meet or touch. You must hold the contraction very tight for at least 40 seconds. If you can't hold the contraction for 40 seconds, just practice and your time will eventually improve. ---
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