eMedex Weight Loss Guide

Back in 2004, Pilates made waves in the exercise and training world as an emerging trend for slimming down and building up. It had a whole range of low-impact yet highly effective exercise moves that could easily be modified for injuries or people with special needs. If you’re bored or unchallenged by the typical old crunch, you might want to add this exercise – the Pilates 100 – to add a bit of variety to your core exercises.

Although it’s not necessary, this exercise is best done on an exercise mat to prevent any unnecessary strain on your back. Lie face-up on the ground or your mat with your body straightened out and your hands at your sides. Raise your legs straight up to a comfortable angle; if you’re just starting out, a 90-degree angle would be best for practice. Without bending your neck, bring your shoulder blades up off the mat and then pump your hands up and down at your sides. Count 100 pumps, breathing normally the entire time. Remember to keep your arms and hands straightened for all 100 pumps!

You exercise your abdominal muscles by making them support the weight of your upper body. As your abs get stronger, gradually lower your legs and make increasingly smaller angles with the floor. The lower your legs go, the greater the additional strain they put on your abs and a greater challenge the exercise will be. It’s a great exercise because you can easily adjust the difficulty and intensity according to your needs, without needing a single piece of extra equipment.

Crunches have been a part of every core exercise regimen since time immemorial. However, many people make the mistake of thinking that the ever-popular crunch is enough to get them meeting their fitness goals. Crunches, in fact, are not enough, and you’ll leave yourself shortchanged unless you add more exercises to your routine. Here’s a modified version of the crunch that’ll have you slimmer and fitter in less time – the bicycle crunch.

Lie face-up on the floor and place your fingers behind your head or your ears, just as you would for a crunch. Draw your left knee in towards your torso, while at the same time lifting your shoulder blades off the floor and bringing your right elbow towards your drawn-in left knee. Straighten out your left leg to about a 45-degree angle to the ground, then draw in your right knee and bring up your left elbow to meet it to finish off 1 rep. Start from 20 reps and then build up the numbers as you get stronger.

The secret to this exercise is in the rotation of your upper body and the movement of your legs. Rotating your upper body forces your obliques to take on some weight. At the same time, your raised and moving legs place additional strain on your abdominal area. All things considered, this exercise targets more areas than the typical crunch, and would exercise your abdominal areas a lot faster besides. You could do this as a complement to a set of crunches. This exercise is definitely a must for you if you’re serious about building up your core and eliminating those love handles.