FIT IN ACTION

Tummy Exercises For Women - 2 Exercises to Get a Tighter Tummy in 20 Minutes

If you've decided to finally dedicate yourself to losing weight, it's important to learn a few tummy exercises for women. Many programs on the market are designed to help men develop their “six-pack abs;” but that is not your goal. Your goal is to get a firmer, tighter tummy and to feel wonderful about yourself while doing it!
Your first step is to realize that using tummy exercises for women is only part of an overall plan to lose weight and get healthy. You could do a thousand crunches a day but, if you aren't exercising your total body and eating well, it won't do any good.
It doesn't matter how tight your abs are, if they are covered in a layer of fat then nobody (including you) will ever know. And the only way to truly get rid of that layer of fat is through a good exercise program that also includes cardio, and a good diet - then you will get the kind of women's weight loss you are after and lose stomach fat in the process!
However, as women we all know that regardless of how well we eat or much we exercise, we need to target that “problem pooch area” that we all fight.
And, as women, many of us are far too busy to dedicate hours in the gym every day; so here are three tummy exercises for women that you can do at home, in just twenty minutes a day. Keep in mind that the ideal time to do any exercise is in the morning; this helps wake up your body and jump-starts your metabolism for the day. However, if your morning schedule just won't allow it, then you can even do these at night while watching TV!

Tummy Crunch
The Regular Crunch.
If you haven't exercised in many years, then you might not know that the mentality behind tummy exercises for women has changed. Gone are the days of the full-blown “sit up;” that is far too hard on your lower back. Instead, do what we call a “crunch.” It is a small movement; so small you might wonder if it's working at all; but keep doing them and you'll be surprised how quickly you see results!

Lie on your back with your knees bent and shoulder width apart, and your feet are flat on the floor. Be sure that your back is flat and completely supported on the floor.

Clasp your hands behind your head, and keep your elbows out. The idea is not to use your elbows to pull yourself up; if you can see your elbows from the side of your eyes then you're in the wrong position. Using your lower abdomen, slowly pull your abdomen in toward the floor and raise up a few inches. Again, do not do a full sit-up.

Only raise your upper body a few inches off the floor, so that your shoulders are lifted off the floor down to your shoulder blades.
Slowly, using your abdomen to control all movements, descend back down, and start again. Exhale as you go down; breathing is very important. Do as many as it takes to feel a burn, then keep going for another ten repetitions.

Do not try to rush these or see how fast you can do them; just like the full sit-up, gone are they days of trying to do a thousand sit-ups a minute. Take your time and do it right, and you will see results much more quickly.

Tummy Ball Crunch
The Ball Crunch.
One of the most effective tummy exercises for women is the “ball crunch.” You have seen the large blow-up balls that are popular now for exercising; you can find one at any Target, Wal-Mart, or exercise store, usually for around $10-$20.

The philosophy behind the ball crunch is that, due to the instability of the ball, you are using your entire “core body” to keep your body balanced. This uses many more muscles than just the muscles your are targeting with your exercise; and forces them to work together to create your perfect body.
Once you've followed the instructions in setting up your ball, clear an area in your room around you. Carefully balancing yourself, sit on the edge of the ball, and position your bum on the edge so you're almost falling off.

Lay back so that your feet are shoulder width apart and your feet are flat on the floor. The small of your back should be supported comfortably by the ball, and your upper torso should be “hanging off” the ball.
Clasp your hands behind your head, with elbows to the side. Again, do not use your elbows to lift you up; you should not be able to see your elbows.
Use the same “crunch” method as outlined above, keeping your movement small, concentrated, and controlled.

Do as many as it takes to feel a burn, then keep going for another ten repetitions. If you are motivated, take a break and repeat the process again!
Using these two tummy exercises for women, you can get a tighter tummy in just twenty minutes a day. Combine these with a good diet and cardio exercise program, and you'll be looking and feeling sexy, beautiful, and healthy in no time at all!

WeightLossWomen.org

Cheesecake Corner

FINE IN '09 CHALLENGE EDITION

Realizing Your Dreams Inside and Out
By Sidney Gaskins

"Rule your mind or it will rule you. You may delay, but time will not." -Horace

All it took was a little post, a recipe, and some comments on Facebook to begin the revolution. Here you are beginning the journey of creating the ideal you. And it is a journey. Usually there is picture in our heads of what we “should” look like, but it does not match the person we see in the mirror. It is not that you cannot obtain the “ideal” look there are barriers to that happening. With The Original Cheesecake Diaries and Fine in ’09 Challenge we will work together, have fun, learn, share, and succeed together. The Original Cheesecake Diaries came about because I wanted a place for women to share Life’s challenges and victories inside of a community that supports each of those goals. And it seems the first one that cropped up was weight loss.
Having gained and lost, gained and lost over the years I fully understand the spectrum of issues. Here we will seek to look at all of the things that go into weight loss and gain. It is a journey from the inside out. No transformation begins without first choosing in your mind that you will take it on, then dealing with everything that comes up to that would have you not stick to your goal. Take these steps to join the Fine in ’09 Challenge:

1. Plan with Integrity.
Take into account what your current schedule offers and plan your routine. Commit to 1 hour of focused activity for yourself everyday. Stick to it! It may be walking for an hour, complete a workout on FitTV, or put popping in a TaeBo video, but whatever you choose stick to it. Make it a priority by planning that time for yourself.

2. Build Relationships
There is nothing like having a cheering section for your Life. Make a list of people you are going to share your goal with, the ways they can support you, and ask them if they may want to participate. For those Moms out their it may be talking to a neighbor to watch the children while you go workout, having Dad come home a little earlier (he has a stake in you getting fit!), or talking to your children about getting out and exercising. If your children are old enough to be home by themselves while you go walking share with them what you are doing and invite them to participate. Your goal can be a way to build relationships.

3. Write, Write, Write
Write your goals for each week, write your food and drink intake each day, write your feelings, and write with whom you are sharing your accomplishments. Keeping a journal for yourself will help you see your accomplishments and the areas that pose a challenge. The areas that pose a challenge are places to get assistance and the accomplishment are areas you can assist others. Keep up with your exercise routine; time, length, and activity. And weigh yourself no more than once per week, at the same time. Write it down.

4. Picture This!
Take a picture of yourself for before and after. Since we are taking on six week increments, take one now and then another in six weeks. Follow the same pattern until you get the body you want.

These three steps will allow you to begin your journey! Keep posting your results weekly at The Original Cheesecake Diaries, get encouragement, read informative columns, and keep up the motivation! So, for those of you who have come to begin the challenge leave us a message that you are in! Please send a before picture to unstoppablelife@gmail.com subject: Fine in '09 Pics. I will post your picture in our photoshow, let others know they are not in it alone!