abs – Contantine Workout And Health Tips

1.RKC (Russian Kettlebell Challenge) Plank

This is my personal favorite plank variation.

The general idea is that you are creating tension throughout your whole body by actively contracting your muscles. This should make you tremble and make it impossible to hold for an extended period of time.

2.The Bicycle

We’re starting with a challenging and effective move that’s still fairly easy to master. Plus, you can modify it to accommodate your fitness level. As you improve and notice more strength in your core, increase the difficulty of the move so you can continue to challenge yourself and see results.

How to Do It:

Start by lying on your back on the mat with your knees and feet lifted off the ground at a ninety-degree angle.
Lace your hands behind your head to cradle your neck and head, but do not pull on your neck and head. Allow your elbows to fall out to the sides.
Start by raising your shoulders and upper back up off the mat and leaning slightly to the left. At the same time, bring your left knee toward your chest, so your left knee and your right elbow come together.
Do the same with the other side by bringing your right knee and your left elbow together.

3.HOLLOWMAN

This move I learned from Jillian Michaels. While this is an isometric exercise, requiring no movement, it’s a real burner. Make sure you keep your shoulders down and away from your ears and your low back glued to the mat.

4.Reverse Crunches

These are reverse crunches which, as the name suggests, are the opposite of regular crunches. And unlike regular crunches, they help improve your posture.

They’re easier than some of the other exercises on this list, but they definitely shouldn’t be underestimated. If you’ve never done them before you will get sore.

It’s important that you keep your core tight throughout this exercise (tense it as if somebody was going to punch you in the stomach).

5.The Towel Plank and Knee-In

This one’s a favorite of boot camp instructors the world over because it’s hard. Not only are you improving the strength of your core by forcing the lower abdominals, obliques, and lats to extend and pull, you’re also strengthening your glutes, quads, and hamstrings.

This movement is the definition of a full core exercise. According to the Mayo Clinic, a core exercise is one that works the muscles of the abdomen, pelvis, hips, and lower back so they can all work in harmony. And again, once you master this move, there are lots of ways to play around with it so you’re always challenged.

6.SUPERMAN PULL

This move really targets the low back. In fact, many people suffer from low back pain because their core (including their low back) is actually really weak. If this variation is too difficult, skip the “pull” part and just practice raising your arms and legs off of the ground.

7.Dead Bug

Dead bugs look easy.

But if they feel easy, I can almost guarantee you’re doing them wrong.

Your back should be flush against the ground throughout, which is accomplished by keeping your core braced. And the movement should be slow and controlled.

8.The Russian Twist

An oldie but a goodie — a real goodie. This move will strengthen the obliques for a strong core that you’ll actually be able to feel when you move. It’s also an essential move for strengthening the muscles near your spine and alleviating back pain. Again, this move can be modified to fit your fitness level

How to Do It:

Start seated with knees bent at roughly a ninety-degree angle and feet flat on the mat.
Lean your upper body back so it’s at a roughly 45-degree angle with the floor.
Bend your elbows and hold them out in front of your body or cross them in front of your chest if you prefer.
Start moving only your trunk to the left. Keep your core tight and contracted, and make sure you aren’t just moving your shoulders and head. You should be rotating your entire top half to the left (as far as you can safely go), and your bottom half should remain frozen.
Return to center position, and repeat to the right.

9.V- SIT

See how long you can do this move without shaking! If extending your legs is too difficult, you can do it with bent knees until you gain the core strength. As with the Hollowman, and all these core exercises for that matter, make sure that your shoulders stay down and away from your ears- no matter how hard it gets!

10.TRX Fallouts

Ab wheel rollouts are thought to be the most effective core exercise in existence.

But as the name suggests, you need an ab wheel to perform them. You probably don’t have room for an ab wheel in your suitcase or backpack, so the next best thing is a suspension trainer (such as TRX).

Using a suspension trainer, you can perform fallouts, which challenge your core in much the same way as the ab wheel.

One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.travelstrong.net,www.wholelifechallenge.com,www.runtastic.com

Some foods are delicious and not healthy, but others are delicious and healthy.

1.Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. “A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

2.Cucumbers

Thanks to the flavonoid antioxidant quercetin (which reduces swelling) and a high water content of 96%, cucumbers “can definitely help prevent bloating,” says Gans. This crunchy veggie is also extremely versatile: eat it in a chopped salad, sprinkle on top of yogurt, or munch on cucumber slices with homemade hummus.

3.Burn fat with yogurt

Eating regular and Greek yogurt is a great way to banish belly flab. The probiotics in yogurt balance out the good bacteria in your gut, and this keeps things moving along your digestive tract.

One to three cups of low-fat or fat-free yogurt also counts toward your recommended calcium and protein servings for the day.

4. Green Tea

Consumed for thousands of years, green tea is an incredibly healthy drink that offers a number of benefits, including a leaner waistline. Green tea is packed with various polyphenols and antioxidants that combat inflammation, increase metabolism, and burn fat. Chief among these polyphenols is EGCG (Epigallocatechin gallate) which mobilizes stored fat to be burned for energy, by increasing noradrenaline in the body. EGCG inhibits an enzyme that breaks down norepinephrine, so by stopping the actions of that enzyme, EGCG preserves noradrenaline, leading to greater fat burning and weight loss.

5.Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

6.Lentils

As a member of the super-nutritious pulse family, lentils—along with other seeds that grow within pods like chickpeas, white beans, and dried peas—are packed with protein and fiber, which increase satiety. They’re also a good source of iron; this is important because studies have shown that being deficient in the mineral could slow down your metabolism.

“Add lentils to salads or use in place of whole grains like brown rice,” says Cynthia Sass, MPH, RD, Health‘s contributing nutrition editor. “They also make a great ‘bed’ for a serving of lean protein, along with a generous portion of veggies.”

7. Avocado

Avocados aren’t just for making a tasty dip for fried tortilla chips. They’re also great in salads, on sandwiches, or even layered in an omelette. Avocados contain lots of fiber and heart-healthy monounsaturated fat, which keeps hunger at bay and supports gut health. Additionally, studies show that people who regularly eat the tasty fruit have smaller waistlines than those who don’t.

8.Make meals colorful with this Rainbow Yogurt Bowl

If you’ve made a resolution to eat more plant-based foods, here’s an easy way to get in a whole day of fruit — and a whole rainbow, too!

Bright and simple, honeyed Greek yogurt is topped with an array of fresh fruits. Feel free to use whatever toppings you have in the house, but keep in mind One Green Planet’s advice that “consuming different color foods plays a role in insuring you are getting enough essential nutrients, vitamins, minerals, antioxidants, fiber, and more.”

Here’s how to make this delicious, nutritious fruit-topped yogurt bowl at home:

Rainbow Yogurt Bowl

Yield: 1 serving
Prep time: 10 minutes
Total time: 10 minutes

Ingredients

• 1/2 cup Greek yogurt, vanilla
• 1-2 Tablespoons honey
• 2-3 strawberries
• 1/4 cup raspberries
• 1/4 cup mango and/or fresh pineapple
• 1/2 green apple, sliced
• 1/4 cup blueberries and/or blackberries
• 1-2 Tablespoons sliced almonds
• 1 Tablespoon chia or hemp seeds (optional)
• 1/2 lime or lemon (optional)

Directions

1. Place yogurt in a bowl. Swirl in honey.

2. Top with berries, mango, and/or pineapple, apple, almonds, and seeds. Drizzle with lime or lemon juice, if desired.

3. Enjoy!

9.Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. “Plus, it’s a simple way to get your vegetables,” says Susan Kleiner, PhD, RD, author of Power Eating(Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

10.Fennel

This perennial herb offers some serious benefits for your belly. “For centuries, fennel has been used to improve digestion, relieve GI spasms, and reduce bloat,” says Stephanie Middleberg, RD, founder of Middleberg Nutrition in New York City.

You can eat fennel raw or cooked (try sprinkling it on pizza or making Tomato-Fennel Soup). And fennel seeds have slimming properties, too: In a previous interview, Ann Louise Gittleman, PhD, recommended sipping on fennel tea to de-puff your stomach before a big event.

Well almost every food in this list is delicious, if you are looking for workout clothes check out our fitness and yoga leggings page.

Tag: abs

Top 10 Most Efficient Core Exercises ( With Video)

Top 10 Best Foods For Six-Pack