Here Are The Warm Up Exercises

Each of the warm up exercises takes about 30-45 seconds to do.
We’re going to start at the top of your body and work our way down.

As you do these exercises you may feel some aches and pains due to tight muscles. You will also feel those ache and pains dissappear!

Neck Side Bends
Neck Rotations
Neck Rolls
Shoulder Rolls
Arm Rotations
Arm Scissors
Body Rotations
Side Bends
Good Mornings
Hip Rotations
Knee Rotations
Knee Bends
Calf Raises

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Neck Side Bends

This exercise, like all the the neck exercises, work very well to provide relieve from muscle knots and tension. You can actually feel the muscles loosening up and knots releasing.

1. Keep your shoulders level and look straight ahead.
2. Tilt your head towards one shoulder.
3. Tilt your head towards the opposite shoulder.
   
   Note:
   Imagine you are trying to touch your shoulder with your ear.
   Each left/right tilt counts as one repetition.

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Neck Rotations

1. Keep your shoulders level and turn your head to the left.
2. Then turn to the right.
   
   Note:
   Do not rotate your shoulders or upper body.
   Each left/right movement counts as one repetition.

---

Neck Rolls

1. Keep your shoulders level and drop your chin towards your chest.
2. While keeping your chin down, roll your head in one direction and then the other.
   
   Note:
   Do not move your shoulders.
   Count each left/right roll as one repetition.

---

Shoulder Rolls

This exercise will help those muscles on the top of your shoulder and upper back.

1. Sit or stand straight.
2. Roll your shoulders forward in a full circular motion.
3. Do 10 forward rotations and then 10 backward rotations.

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Arm Rotations

You will feel this exercise loosen up the lats, upper arms, and rotater cuff muscles. It also helps maintain a good range of motion throughout your shoulders.

1. Start standing straight.
2. Step forward and out with your left foot.
3. Rotate your right arm forward 10 times,
   and then backwards 10 times.
4. Step forward with your right foot.
5. Rotate your right arm forward 10 times,
   and then backwards 10 times.
   
   Note:
   Try to use a full range of motion while not moving your upper body.

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Arm Scissors

This exercise will work your pectorial (chest) and trapezius (back), and deltoid (shoulder) muscles. It is a great exercise to keep your shoulders strong and mobile.

1. Stand or sit straight.
2. Raise your arms to your sides level with your shoulders.
3. Move both arms forward until one arm crosses over the other,
   and then quickly pull your arms apart a little bit, and then cross
   the other arm over.
4. Complete a repetition by returning your arms back to the side position.
   
   Note:
   Keep your arms level and straight throughout this exercise.

---

Body Rotations

This will wake up your hips and muscles that run up your spine.
Your body will thank you!

1. Stand straight with your legs apart, even with your shoulders.
2. Hold your arms against your chest or place your hands on your hips.
3. Turn your upper body to your right and then to the left for one repetition.
   
   Note:
   Allow your hips to turn slightly as you do the exercise.

---

Side Bends

Your obliques (side muscles) and outer hips will complain at first, but by the end of the set they will come to life.

1. Stand straight with feet apart and hands on your hips.
2. Bend to one side and then return back to the upright position.
3. Do 10 bends to the left and then repeat in the other direction.
   
   Note:
   Throughout the exercise keep your shoulders facing forward.

---

Good Mornings

I love the name of this exercise because like all these exercises, they wake up your body! This one will help strengthen your lower back. It also warms up the glutes (buttocks) and hamstrings (back of your legs).

1. Stand Straight with your feet close together.
2. Place your hands at your sides.
3. Bend forward.
4. Hold for a moment and stand back up straight.
   
   Note:
   Use slow steady movements.
   Keep your back straight throughout the exercise.
   Look forward as you bend - it will help you keep your back straight.

---

Hip Rotations

This exercise loosens up the hips and lower back. I like to think of this exercise as though I'm winding myself up for the day :-)

1. Stand straight with your feet close together.
2. Place your hands on your hips.
3. Rotate your hips in a wide circle ten times, and then ten times in the opposite direction.
   
   Note:
   Face forward throughout the exercise.

---

Knee Rotations

Strengthen and revive the muscles that support the knees. It also works the ankle joints and muscles.

1. Stand with your feet close together.
2. Bend your legs and place your hands on your knees.
3. Move your knees in ten circles in one direction and then ten in the other direction.

---

Knee Bends

This exercise gets the blood flowing in the quadraceps (thighs) and glutes (buttocks), while helping to strengthen the knees.

1. Stand with feet at shoulder width.
2. Hold your arms out to the front for stability.
3. Squat down and then back up.
   
   Note:
   If you find this exercise hard on your knees, alternatives are:
   
   
   • Do partial squats. Eventually your knees will get stronger and you can go deeper.
   • Use a chair. Just sit down and stand up.

---

Calf Raises

Limber up your calf muscles and Achilles tendons with this exercise.

1. Stand with feet close together.
2. Lift your heals off the floor as high as you can.
3. Lower your heals to the floor.

Top Ten Yoga Positions

Mountain Pose or Tadasana

You can practice mountain pose in between other poses or use it alone to improve posture, according to "Yoga Journal." In many yoga sequences, you return to mountain pose before continuing to the next segment of postures. Focus on your core muscles when you hold mountain.

Standing Forward Bend or Uttanasana

Use standing forward bend to release tension, stress and fatigue. Think of this pose as more than just trying to touch your toes. If you let your knees bend, you can help your spine to elongate.

Cobra Pose or Bhujangasana

Famous yoga instructor Rodney Yee lists cobra as one of the top 10 essential poses. Use cobra to warm up and strengthen your back muscles. Rather than trying to lift your chest entirely off the floor, focus on keeping your shoulders down and your elbows to your sides.

Downward-Facing Dog or Adho Mukha Svanasana

Downward-facing dog is another go-between pose and staple in many yoga styles. Your hands and feet are roughly four or five feet apart. The hips rise up. Become aware of your body being stretched in every direction.

Warrior Two or Virabhadrasana II

Warrior poses include warrior one, two, three, reverse warrior and sometimes extended side angle. Warrior two stretches the legs and opens the hips. Keep your front knee over your ankle to stay in alignment.

Triangle or Utthita Trikonasana

Triangle is both aesthetically interesting and physically rewarding. "Yoga Journal" recommends using triangle pose to relieve stress and backaches, and to stretch the hips, groin, shoulders and hamstrings. Most yoga styles refer to this pose as triangle, but its full name is extended triangle pose.

Tree Pose or Vrkasana

Yoga includes numerous poses that require balancing on one foot, and tree is one of the most widely taught and practiced. Many students try stepping off the yoga mats for poses such as tree so they feel more grounded. You can also try using the wall or a chair as support.

Half Lord of the Fishes Pose or Ardha Matsyendrasana

Twists improve mobility in the spine, aid digestion and help to remove toxins from the organs. Baby Center advises pregnant women not to go too deep in twists. During pregnancy, women should twist gently from the shoulders. In half lord of the fishes pose, you can bring your elbow to the outside of your opposite knee for deeper sensation.

Supported Headstand

In supported headstand, the hands cradle the back of the head. Students should have strong control and awareness of their core muscles before trying headstand. Practice headstand against a wall or in a corner to build confidence.

Relaxation or Savasana

Students practice savasana at the end of yoga classes in nearly every style of hatha yoga, which is the yoga of physical practice. In savasana, students learn to relax the entire body, as well as the mind. Yogis often find it challenging to achieve one of relaxation's goals, which is to be aware without focusing on anything.

Read more: http://www.livestrong.com/article/141885-top-ten-yoga-positions/#ixzz1K29FGaR3

Top 10 Fitness Tips For Weight Loss Exercise

If you’ve been scanning the professional opinion columns looking representing weight harm tips, we comprise safe newscast representing you! We’ve compiled a acme ten file of tips on behind weight by exercise. This uncontrolled recommendation is surefire headed for assistance you mislay inches, burn fat, as a consequence glare unconditionally fantastic! as a result come again? are you to come for? assessment out this fitness opinion lead now…..

1) Our in the beginning fitness tip is with the intention of it’s weighty headed for exercise regularly. although that’s been signal guidance representing years, unluckily self-same little ancestors are subsequent it. solitary 45 percent of adults are receiving the optional minimum: 30 transcription a day, at smallest amount four living a week. bearing in mind with the intention of aerobic capability starts headed for fade out following mislaid solitary two weeks of workouts, it’s cloudless with the intention of dependable exercise is the register headed for success.

2) one more fantastic exercise tip is that, headed for get important weight loss, it is imperative headed for participate in equally cardiovascular (aerobic) as well as resistance (strength) training. What’s the difference? Aerobic exercise burns fat as a result you’ll mislay weight today, although resistance training maintains then tones muscle as a result you’ll be with the intention of fat rotten tomorrow. headed for be present beyond doubt fit representing life, you hardship equally types of exercise at smallest amount four era all week.

3) adjustment the intensity of your workout. individual street headed for achieve this is headed for become positive the resistance on the vigor machines. a further sense is headed for scuff wrist or ankle weights although you exercise. equal tiny adjustments headed for your workout desire force to a difference. altering the intensity not solitary keeps exercise extra exciting representing you, except it plus challenges your group headed for blast by means of several conditioning plateaus you may possibly be real baffled on.

4) even though there’s heaps of clear guidance out in attendance concerning at what time you must exercise, the paramount health tip you’ll endlessly attain on this matter is in basic terms headed for exercise at what time it’s greatest representing you. Don’t acquire bemused by means of claims with the intention of daylight workouts are top representing weight loss, or with the intention of sundown exercise burns extra calories. Instead, acquire your workout in every time you can. go along this fitness tip, plus likelihood are safe you’ll stop positive exercising more, period.

5) headed for acquire the greatest profit commencing your weight harm exercise, find a workout buddy. This is a safe shelter tip moreover an first-rate workout tip too. place headed for be introduced to a ally at the gym, at a fact time, also on a special day. send a letter to it consume in your schemer or manner it hooked on your PDA. discuss it comparable a expected affair appointment with you’ll be real a lesser amount of apt headed for attain a number of plea headed for skip out. at what time you get with the intention of a ally is to come representing you there, you’re a great deal extra apt headed for progress physically consume headed for the health club.

6) wear out comfortable clothing after that shoes, then don’t overact the makeup. at what time you’re receiving complete headed for exercise, beauty tips furthermore additional beauty information desire solitary distract you commencing your goal. as an alternative of difficult headed for glare abundant although you exercise, focus as an alternative on exercising headed for glare great. proviso you haven’t already, reflect on amalgamation a women’s solitary health discotheque everyplace you bottle consider comfortable plus in fact focus on weight pasting outcome – not on your exterior or the guys in the gym.

7) assessment your central point rank all ten transcription headed for compose assured you’re staying in your home in on tenderness rank zone. Not solitary desire this stop you burn extra fat next to maintaining your exercise intensity, except it willpower in addition deposit you in safe hands next to preventing you commencing exceeding your greatest optional central point rate. representing equal extra perfect measurement, deem purchasing a central point rank monitor.

8) headed for promise a abundant workout, think of your diet tips with nutrition advice. headed for uphold muscle plus acquire the a large amount gain commencing exercise, your corpus requirements worth fuel moreover plenty hydration. exclusive of the decorous food balance, the worth of your workouts willpower have a medical condition after that your corpus desire not counter appropriately.

9) think of headed for breathe severely all through exercise sessions. captivating full, concentrated breaths desire surrender extra oxygen headed for your muscles as a consequence compose them extra efficient.

10) Our irrevocable exercise tip is headed for vacation gone commencing the fads then as an alternative focus on the settlement of exercise. at what time you start off relying on gimmicks along with ‘magic potions’ headed for avoid you mislay weight, you’ll plunk fewer stress on the solitary proven approach headed for attain living elongated results: unfailing exercise.

Take these fitness tips representing weight pasting exercise headed for heart, moreover you’ll in a little while attain with the intention of you’re receiving extra out of all workout. outcome willpower show your face faster, along with the pounds desire disappear. except don’t consent to this be real the side of your research. There’s a nice contribute of health advice, nutrition information, along with uncontrolled remedial recommendation headed for be real bring into being on the internet after that at your regional library, as a result save learning! The solitary gadget you comprise headed for mislay is the weight!

http://www.fitnessexercisetips.org/

10 Good Indoor Cardio Workouts

1. Treadmill — For good posture, keep your shoulders back and head up. Swing your arms naturally. As you progress, lengthen your stride.
2. Stationary bicycle — Pedal at a rate of at least 70 revolutions per minute (rpm) , preferably 75 to 90 rpm, even if it means using a lower resistance.
3. Elliptical trainer — If you want to work harder, it’s better to increase the resistance than to quicken your pace. Try to stay between 50 and 60 rpm. A faster pace puts extra stress on your knees.
4. Stair machine — Use the rails to stabilize, not support, your upper body. Try to press through your heel, not your toes.
5. Aerobic dance class — Focus on your footwork first. Then add the arm movements later when you’re more confident and in better condition.
6. Rowing machine — Throughout the stroke, aim for a relaxed body. Let your legs do all the early work, while your back and arms merely transfer the pressure to the machine’s handles.
7. Cross country ski machine — Keep your shoulders back and head up. Lean forward slightly. Let your arms swing freely on the pulley system, keeping your hips pressed against hip pad.
8. Cardio-kickboxing — Learn from a qualified instructor who takes the time to teach proper form and technique. Don’t lock your elbows when you punch.
9. Swimming — Begin a lap program by swimming 100 meters (four laps in a 25-meter indoor pool) with a one-minute rest period between each lap. Gradually increase the number of continuous laps.
10. Racquetball — For aerobic benefit, aim for lengthy volleys that keep you and the ball in motion. Place shots around the court to maximize the distance you and your partner run.

http://www.healthsearchonline.com/

Cardio Workout Top 10 Best Outdoor Cardio Exercises for Your Workout

Cardio Workout Exercise #1. Cycling

I know what you’re thinking... I can just ride an exercise bike and get the same effect. However, who wants to be stuck peddling in place when the outdoors is calling? Riding a bike outside is one of the best exercises for the spring and summer because you can actually ride towards a destination, and check out nice scenery along the way. If you’re looking for some extra competition while cycling, then you might want to consider entering a race since most areas offer these around the summertime.

Even if you aren’t interested in competitive cycling, you can still enjoy yourself by keeping a nice pace. You’ll burn lots of calories in the process too since cycling 12-14 miles/hour for 30 minutes will burn around 400 calories (all examples in this article are based on a 200-pound man). Even if you just want to ride at a leisurely pace, cycling is a nice way to break away from normal cardio workouts.

Cardio Workout Exercise #2. Beach Volleyball

I’ll be the first to admit that I absolutely suck at volleyball. But I know that if you want to show off your build and meet some hot babes in the process, then beach volleyball is one of the best ways to do so. Plus beach volleyball is more fun than most cardio activities since you are actually playing for points in this game.

By playing an hour of beach volleyball, you will burn over 300 calories. Perhaps even more important than this though is that you will also get a great calve workout on top of the cardio since volleyball involves so much jumping. Just make sure you don’t look too silly when you’re out there playing!

Cardio Workout Exercise #3. Walking/Running Uphill

Just plain old walking or running outside beats being on the treadmill indoors. But these exercises get even more intense when you add an incline into the mix since walking 30 minutes on an incline will burn around 300 calories.

Of course, walking or running uphill isn’t always easy since you must first find a good place where you can perform this workout. If you’re looking at sprinting uphill, then a single steep hill should do the trick since you can just run up and down it. But for long distance walks/runs, you’ll want to find a hilly area so you don’t get tired out too quickly. Whether you’re walking or running, always make sure to be careful when coming back down the hill since injuries can occur if you’re out of control.

Cardio Workout Exercise #4. Swimming

There’s nothing that I love to do more than go for a nice swim when it’s warm outside. Swimming is a great overall body workout, and can really burn calories when done properly. Assuming I’m swimming at a lake, I like to pick a point in the water and swim down and back at a fast pace. This ensures that I’m getting an intense workout while, at the same time, doing something I love.

If you don’t have access to a lake, try finding a swimming pool with lanes in it and swim down and back. Now you don’t have to be Michael Phelps when doing this workout, but at least keep a moderate pace going because just 30 minutes of this exercise will burn 300 calories.

Cardio Workout Exercise #5. Basketball

Besides beach volleyball, another sport that’s way more fun outdoors is basketball. Even if you’re like me and have absolutely no jump shot at all, you can still benefit greatly by playing hoops. Playing an hour of full court basketball will burn an astounding 1,000 calories!

The only drawback to playing basketball is that it’s hard to meet babes while doing this since most females don’t want to take the chance of being posted up by some sweaty jerk who takes the game way too seriously. But if you can get past this aspect, and don’t mind playing a sport that’s filled with tons of guys who cry when they’re fouled, then basketball is an excellent form of cardio workout.

Cardio Workout Exercise #6. Rowing

Those who can’t get enough of cardio workout on the water should definitely try rowing. Assuming you’re working the whole time, rowing can burn over 600 calories in an hour. Even if you stop to admire the scenery once and a while, you can still burn between 400 and 500 calories in an hour.

What’s more is that rowing provides an amazing upper body workout away from the weights. Another cool thing about rowing is that you can get a larger boat and bring your friends along too. If still you’re thinking of just staying in the gym and using the rowing machines, then listen: you’ll get a way better workout by doing the real thing!

Cardio Workout Exercise #7. Hiking

Another great uphill cardio workout exercise is hiking. Hiking is also the most scenic outdoor exercise you can possibly do, and it’s even more fun when you live near awesome trails and/or mountain ranges. One hour of constant hiking can burn over 500 calories; you’ll burn even more when the terrain is tougher.

Besides getting a good cardio workout through hiking, you can also build up your quads and glutes by trekking uphill. If you use hiking poles like I do, you add an upper body workout while on the adventure.

Cardio Workout Exercise #8. Tennis

I have to be honest here... I get more cardio workout exercise chasing after mishit tennis balls than I do actually playing the game. That being said, it still thrills me when I manage to get a volley going with another player. The amount of calories I burn playing tennis is one more element to love about it since the game burns 550 calories an hour.

One thing that I would like to point out about tennis is that you’ll want to be sure and stretch really well before hitting the courts. That’s because tennis is a game that involves lots of starting, stopping, and fast sprinting. Once you’re good and limber, you can hit the courts and starting turning up your cardio.

Cardio Workout Exercise #9. Stadium Runs

Of all the outdoor cardio workout exercises I’ve done, I have to say that running stadiums is the least fun. After all, who enjoys running up and down flights of stairs while your legs are on fire. This exercise only gets worse as the stadiums get bigger too!

Bitching aside, stadiums are also the best possible way to get in shape fast because you will burn calories at an incredible rate with this exercise. And it’s a lot better than using those stupid stair climber machines at the gym. The only thing I’d like to add with this exercise is that you need to use extreme caution when both going up and coming down the stairs.

Cardio Workout Exercise #10. Interval Training

Did I say stadiums were my least favorite cardio workout exercise? Oops, it’s actually intervals because this exercise involves running as fast as you can for specified time periods. Now I don’t mind the 30 second sprints, but the 3 minute fast-paced runs are what get me. Of course, the reason why I keep doing intervals is because they provide an amazing workout.

The amount of calories you can burn with interval training varies based on the amount of time you’re running for each interval. But assuming that you work yourself hard for 30 minutes, you can burn up to 500 calories during this short time frame. If you’re interested in doing intervals, then I suggest that you start out by doing more walking than running. As your conditioning improves, you will be able to do more intervals for longer amounts of time.

http://www.elitefitness.com/

Top 10 AB Exercises

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fat

Bicycle Exercise - Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.

Captain’s Chair Leg Raises - This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

Crunches on an exercise ball - Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

Vertical Leg Crunch - In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

Reverse Crunch - The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

Long Arm Crunch - This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

Reverse Crunch - This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

Full Vertical Crunch - In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

The Plank - The plank is one of the greatest ab exercises, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

Abdominal Hold - To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Read more about The 10 Best Ab Exercises by Losing Stomach Fatvv

Twist Crunches

The ab muscles comprise three areas: upper abs, lower abs, and your obliques or sides. It is vital to work on each area for a complete ab workout. The twist crunch is a perfect exercise that incorporates all three muscles in one workout. Lie flat on your back. Pull your knees up until your feet and knees are on the same level. Place your hands behind your head and pull your head toward your knees. As you lift yourself up, twist your body until your right elbow hits your left knee. Slowly return to your starting position and repeat. This time, twist your body until your left elbow hits your right knee. According to touchdownskills.com, you should be flexing your abs during each repetition. Return to your starting position.

Leg Raises

The leg raise is an excellent exercise that targets the lower abs, an area that is often neglected. Lie on the ground, flat on your back, and extend your legs straight out. Raise your legs together until they are perpendicular to the rest of your body. In a controlled manner, slowly bring them down until they are three inches above the ground. This is one repetition.

Weighted Decline Crunch

Resistance training helps tremendously in muscle growth. The exercise become harder when weight is added to the workout, but this also means greater results. The resistance used in this exercise is a medicine ball. Prop yourself on a decline bench and lift yourself up and perform crunches holding a medicine ball out in front of you on your way up and up over your head on the way down. This motion will provide resistance while stretching the abdominals. Start with a two to four-pound ball and work your way up when you get stronger.

Planks

Many trainers preach working out the entire core of your body when conducting ab exercises. According to touchdownskills.com, "The 'core' of an athlete is the muscles that consist of your abdominal, back and side muscles." The plank is a great way to build muscle to all three areas. Face the ground with your toes raised and your arms resting on the floor. With your back straight, look forward while contracting your abs. Hold for 60 seconds.

Reverse Crunches

Doing reverse crunches is another way to target your lower abs. Lie flat on the ground with your knees bent as if doing a regular crunch. Extend your legs until your knees are straightened and your feet are three inches above ground. Bring your knees to your body again. This is one repetition.

Russian Twists

The Russian twist exercise is an extreme ab exercise with fantastic results, particularly in the obliques. Great for the rotation of the core, Russian twists are performed using a medicine ball. Sit on the floor with your butt on the ground and your knees bent in a 45 degree angle, making sure your feet do not touch the ground. With the medicine ball held out in front of you, twist back and forth, bringing the ball to the left of your body and then to your right. According to ab-core-and-stomach-exercises.com, the farther you lean back, the more challenging the exercise becomes.

Wood Chop

Another great core workout is the wood chop. In order to sufficiently work the core, add weight to the cable machine. Grab one of the handles on the cables at shoulder height. Take a few steps away from the machine so there is tension on the machine. From there, askmen.com suggests standing with your feet shoulder-width apart, bringing your right arm across your body and clasping your hands together while holding the handle. Use your abs to bring your arms across your body in a wood chopping motion.

Jackknife

The jackknife is a simple exercise to perform, but it can yield phenomenal results. Lie down flat on your back with your arms raised over your head. In one motion, extend both your arms and legs up toward the sky. Try to touch your fingertips, but remember to do each repetition in a slow and controlled manner.

Front Crunch on Ball

Incorporating a Swiss ball into your workouts helps in a few ways. It provides extension to your body that you will not be able to obtain lying on a mat, floor, or bench. It also makes secondary muscles work to keep your body stable while balancing on the Swiss ball. Sit and lean back on the Swiss ball until your feet are planted on the ground in front of you. Place your hands behind your head and slowly lift your head and shoulders toward your torso.

Side Crunch on Ball

Using the Swiss ball again, place your right hip on top of the ball, leaning into the ball, making sure to keep your torso off it. Press your feet on the base of a wall and place your hands by your ears. Contract your left oblique muscles, lifting your torso up as far as you can, according to askmen.com. Do the opposite side of your body after completing.

Read more: http://www.livestrong.com/article/128367-top-ab-exercises/#ixzz1K25yy14p

19.06.2010 Crossfit, Workouts3 Comments Top 10 At Home or Travel Workouts! -

1. For Time:

• 100 Push ups
• 100 Sit ups
• 100 Air Squats
• 100 Supermans (back extentions)

2.Burpee Ladder

• Start timer and on the first minute you do 1 burpee, rest until minute 2, then do 2 burpees, rest until minute 3 and do 3 burpees, continue to do this until you can not do anymore burpees without running out of time.
• If you fall short of 16 you must do either wall sits or bear crawls for the amount of time you fell short. (ex. if you got 12 rounds you have 4 minutes to do wall sits or bear crawls or both!)

Beat Trainer Lindsey : 16 rounds

3. The Fives

• 5 push ups
• 5 squats
• 5 sit ups
• x 20 rounds for time

4. 3 rounds for time

• Run/walk 1/2 mile then 50 air squats

5. Tabata Push ups, sit ups, air squats, burpees, bench dips and double unders ( or single jumps)

• Tabata=20 seconds of work (-as many reps as you can do in that 20 sec) and then rest for 10 seconds and repeat t 8 rounds) Should take 4 minutes for each exercise. 10 seconds of rest gets very short so be prompt on your time

6. 10-9-8-7-6-5-4-3-2-1 sets of:

• sit-ups and a 100 meter sprint between each set.

7. Run/walk 1 mile, lunging 30 steps every 1 minute.

8. 10 rounds for time.

• Handstand 30 seconds and 20 air squats, 20 flutter kicks (4 count=1)

9. 100 burpees for time

10. Body weight Filthy 50- this one is a killer!!

• sit ups
• push ups
• burpees
• air squats
• bench dips (find a chair or box)
• jumping jax
• plank walks
• double unders (or singles)
• HSPU (handstand push up or to modify put your knees on a box/bed and lean over so your head faces the ground and push up from there)
• Flutter kicks (4 count=1)

http://race-orlando.com/top-10-at-home-or-travel-workouts-what-to-do-when-your-trainer-is-away/#

Top 10 Ways to Improve Your Pull Ups

1) Don’t go to failure- This is the biggest problem I see with pull ups. Everyone goes to failure on every set. That’s because it’s so easy to do. As soon as a single rep does not look exactly like the previous one and you can’t get as high, the set is over. If your speed slows down noticeably the set is over. You would never continue a set of squats if you could no longer lock out the weight. If you got all the way up on rep five but were only able to get up ¾ of the way on rep six you wouldn’t proceed to do four more reps of partials until the set ended with the weight crashing down on you and crippling you. But that’s exactly how people finish their sets of pull ups. The form gets worse and worse and worse, and they keep going and going and going, climbing up the invisible ladder, swinging and kipping. When you do this you get no stronger. And most of the time you get weaker. The negative effect of training to failure is seen more on chin ups than any other exercise. No one knows why this is, but trust me, that’s how it is.

2) Lose excess body fat- If you are carrying excess body fat your ability to do pull ups will be greatly reduced. Extra body fat is good for lifting more weight in certain exercises that require greater leverage like the squat and deadlift. But that’s all it’s good for. Other than that it’s unhealthy and unsightly.

3) Start in the proper position- All too often people start in the dead hang position with their scapula elevated and their shoulders touching their ears. This is dangerous and incorrect. When you do this all of the tension is placed on your tendons and ligaments instead of your muscles. When you get on the bar you want to pull your shoulder blades down and lock your shoulders into their sockets. This is a far safer position and ensures that the stress will be placed directly on the muscles and not the tendons and ligaments.

4) Maintain a slight elbow bend throughout the set- This goes hand in hand with the above tip. Before starting your set you want to bend your elbows ever so slightly. This bend should barely be noticeable, but it will have a huge impact on your elbow health. Do not start with your elbows completely locked. This, again, places all of the stress on the tendons and ligaments instead of on the muscles. On each successive rep you should lower yourself until your arms are nearly straight, stopping just shy of lockout. But don’t use this as an excuse to cheat. Just shy of lockout means that your elbows are “99% locked out;” you just don’t want that complete extension.

5) Initiate with the lats- When you start to pull, be sure that you fire your lats first; not your biceps. If you have trouble feeling your lats, as many newbies do, have someone poke or slap your lats a few times before you start pulling. Even having a partner keep his hands in contact with your lats throughout the set may help. It may also look a little strange to other members of your gym.

6) Drive your elbows down- To get the most out of your lats when you chin you should think about driving your elbows down and back. Don’t simply pull with your biceps.

7) Pull your chin to the bar- I used to be a stickler for having people pull their chest to the bar. I still instruct beginners to do that, knowing full well that they won’t be able to, but that it will at least instill the importance of getting high. You only need your chin to clear the bar. That last few inches does very little for you lats and instead focuses the stress on the smaller, weaker muscles of your upper/middle back. The pull up should be used to target the lats, first and foremost. Don’t waste energy struggling with that last few inches at the top. Get your chin over while keeping your back arched and then lower yourself. Use other rowing exercises to target those smaller upper back muscles and use the pul up to smoke your lats completely.

8] Use a variety of grips- There are countless ways to pull your body up. You can do chin ups with your palms facing you at a number of different grip widths. You can also do chin ups with your palms facing each other, or pull ups with your palms facing away at multiple grip widths. You can pull up on bars, rings, fat bars, ropes, towels, suspension straps, beams, Eagle Loops, and even baseballs or softballs hanging from a chain. The variations are endless. Use as many different chin ups as possible to avoid burnout or overuse injuries.

9) Use a variety of rep ranges- To do a lot of pull ups you need strength and you need endurance. Strength is built with low reps. You can do low reps with a weighted vest or dip belt or you can simply perform more difficult variations of pull ups. Endurance is built with high reps. This is where the use of bands comes in handy. Having a few different levels of band tension will allow you to vary your rep range greatly. This will help you boost your chin up numbers a lot faster. Some days you train in the range of 1-5 reps for maximal strength. Some day you train in the range of 6-12, and others you train in the range of 15-30, with a band, to improve your endurance.

10) Strengthen your grip- The stronger your grip is the easier pull ups will feel. I suggest getting a Captains of Crush Gripper and using it a few times per week. You can also add in some more specific grip work at the gym like fat bar holds, hexagon dumbbell holds, as well as various pinching and crushing exercises. I highly recommend investing in a pair of Fat Gripz and using them for a large majority of your exercises.

Start using these top 10 ways to improve your pull ups today and drop me a line to let me know how they’re working out for you.

http://jasonferruggia.com/

top ten push ups

According to the askmen website this are the top ten push ups variations:

No.10 Weight vest

It sounds simple, but donning a 5-or-10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.

No.9 Decline push-up

Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge)

No.8 Dive bomber push-up

Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air. Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you're ducking under a fence.

No.7 Thigh slap push-up

This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.

No.6 Crocodile push-up

Picture a crocodile walking -- it uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand 6-to-10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room -- completely thanks to your arms. You can also “walk” backward for an extra exercise.

No.5 Diamond or triceps push-up

To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.

No.4 Clap push-up

One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion. You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face plant.

No.3 One-arm push-up

This one looks easy but is anything but. Tuck one arm up behind your back or let it rest on your backside. Try a few push-ups that way, then try some more with the other arm. You’ll notice they’re much harder when you’re using your off arm, but this is a great way to build muscle. You can spread your legs more than usual for this one.

No.2 Medicine ball push-up

Position three medicine balls around your body. Balance your back feet on one, and place your palms on the other two. Now, try a push-up. You’ll build muscle in your shoulders, back and core, as you struggle to keep your balance. As you get better, you’ll be able to dip lower and lower, and get even more of a workout.

No.1 Superman push-up

Take our advice: Don’t try this until you’ve mastered the rest of the manly push-ups on our list. This push-up might be the toughest one to try, but once you’ve accomplished it, you’ll be in a very select group. Start in the up position, as you would a normal push-up. But after you come down, explode upward and throw your hands out forward, as though you are Superman flying through the air. If you can, pull up your back legs as well, so that your body is completely airborne and parallel with the ground.

www.askmen.com

TOP TEN

I have created this blog so we can learn about the top ten exercises in different categories. I also want to talk about fitness programs, fun diets, hcg diet advices and activities people enjoy at their game room. If you have any suggestions you are welcome to email me so I can post your advices in our blog.

I hope you learn something new everyday and can share with others this blog.