HEALTHY DIET and FITNESS

At its most basic, exercise is any type of physical exertion we perform in an effort to improve our health, shape our bodies and boost performance. Obviously that covers a broad range of activities and, luckily, there are plenty to go around whether you want to lose weight, get healthy or train for a sport.Exercise gives us a a lot of benefits both physically and mentally.The great thing about it is that you don't need much to get the benefits. Even just a few minutes a day can improve your health, well-being and help you:

* Lose weight
* Reduce stress
* Relieve symptoms of depression and anxiety
* Reduce your risk of heart disease and certain types of cancer
* Boost your mood
* Give you more energy
* Help you sleep better
* Increase bone density
* Strengthen the heart and lungs
* Improve your quality of life

Here are some exercises that will help in making your abs flat, sexy and strong. To help you feel more confident about yourself.

ABS EXERCISES



BICYCLE EXERCISE

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.

5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right:

1. Lie on the floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4. Lower and repeat for 12-16 reps.


5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:

1. Lie face-up with the ball resting under your mid/lower back.

2. Cross your arms over the chest or place them behind your head.

3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.

4. As you curl up, keep the ball stable (i.e., you shouldn't roll).

5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

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