Get Firm, Flat and Toned Abs

Yea, tell me about it, toned thighs are good, slim and trim arms are grand, but there is absolutely nothing better than showing off that flat, firm and toned belly!  We’ve got some great news for you ladies, (and men I suppose), forget having to hire a costly personal trainer the secret to perfecting that perfect flat tummy, besides dieting, is tailoring your workouts to your age group. No joke, science has shown that frequent workout sessions for people of all age groups can naturally keep your body younger for longer. Check out the age-specific groupings below for the advice you’ll need to get that flat belly you’ve been wanting all year long!

20’s – At this point you are outrageously energetic and resilient, so now more than ever is the perfect time to incorporate fitness into your routine lifestyle. Try out some of the following moves below to sculpt and trim that sexy waist of yours. For instance, try using heavier weights than you are used to, (without exceeding the amount of weight that may be too much), adding a third or fourth workout weekly and increasing the amount of cardio you do in and outside of the gym.
30’s – Reality check in aisle 2, reality check in aisle 2. As we start to age our metabolism slows down too, at this point in our 30’s it has naturally dropped about 5%-8% in just under a decade. Don’t let that get you down though, we are still capable of being a lean-mean fat burning machine! The following moves will help build crucial muscle and boost your metabolism translating into more calories burnt, even in your sleep!
40’s and Beyond – I’m sure you have caught yourself more than once reminiscing through your past remembering that sexy body with dynamic curves you might have once had. Stop daydreaming and wake up! Those fond memories can be a reality for women at your age. Stay trim and injury-free with some of the following moves that will help boost your energy levels as well as give you back that body you once had. Weight lifting and cardio may not be enough for you, so try adding in a pilates or yoga class in replacement of a training day, by doing so you will increase your flexibility as well as decrease injury risk.

All age groups listen up – No matter what your age may be, start off by grabbing a set of 5-10lbs weights and completing 2-3 sets of each of the following moves 2-4 times a week, while adding in at least 30-60 minutes of cardio. By following this routine and upping your cardio, you will help yourself slim down faster and tone that body quicker.
1. Sumo Squat – Start with your feet spread below at your hips distance apart. Begin by holding one weight in each hand directly above your head parallel to each other. Squat low and slightly swing the weights between your legs and then straight forward at your chest, and lifting back above your head as you return to the starting position. Do 12-15 reps.
2. Dragonfly – Begin on all fours with a weight in both hands. Start by slowly extending your left leg behind you in line with your body while extending your right arm out to your side in line with your shoulder. While keeping your left leg extended, curl the weight in your right hand toward your chest slowly, straighten your arm back out for one rep. Switch sides and repeat for 13-15 reps.
3. Sidestepper- Start off by standing with your feet spread at your hips distance apart with a weight in both hands slightly touching your thighs. Begin by lunging to the left side as you bring your arms toward your chest with your elbows slightly bent. Gradually push off your left foot and lower the weights back to the starting position above your thighs. Switch sides and repeat for 13-15 reps.
4. Gorgeous get-up – Begin kneeling with a weight in both hands, with your arms above your head, palms facing each other. Bring your left leg forward, knee slightly bent, with your thigh parallel to the ground. Push off the ball of your foot to stand upright. Return to the kneeling position, switch legs and repeat for one rep. Do 13-15 reps.
5. Back attack – Start by lying facedown with your legs pressed together. Slowly reach behind your back and interlock your fingers while drawing your shoulder blades together. Lift your chest off the ground slowly as you kick your heels toward your behind with control three. Repeat 3-5 times for one rep. Return to the starting position and do 13-15 reps.
6. The do-si-do – Begin standing with your feet hip-width apart with a weight in both hands. Balance on your left leg, knees soft, then lunge forward with your right leg as you curl the weights toward your chest. Push off right foot and return to one-leg balance. Do 13-15 reps, switch sides and repeat.
7. Stand with your feet hip-width apart, a weight in both hands, your arms extended at shoulder level. Star by lifting your right leg back and slowly lower your torso forward until your body forms a ‘T’, with you arms straight toward the ground, palms each other. Return to the starting position switch sides and repeat for 13-15 reps.
8. Turbo Twister – Start sitting with your legs out in front of your body, and with your knees slightly bent. Hold one weight in each hand level with your chest. Slowly lean back at as close to a 45-degree angle you can comfortably get. Maintain this position as you contract you abs and twist torso to the right, then your left for one rep. Do 13-15 reps.
9. Bridge Buffer – start lying face up with your knees bent, feet flat on the floor, a weight in both hands and your elbows bent. Lift your hips as high as possible while raising your left leg off of the ground in line with hips as you extend the weights in line with shoulders. While keeping your hips raised, lower your left foot and both arms. Switch legs for one rep. Do 13-15 reps.

The Team at i-Supplements.com

Take a minute and picture a new and improved you, a happy, healthy and fit individual. Just think and believe that image isn’t too hard for you to achieve. We here at www.i-supplements.com want to help turn your goals into a reality. Don’t hesitate to call 800-244-4116 to make the change is in your future, and let us help you get there.