Spider Man Push Ups ... (no spiders included :p )

The exercise is an ultimate workout not just for its name, but the results also.
This workout is going to work your upper body muscles (chest, shoulders and arms) and at the same time to work on the core muscles – our favorite six-packs.

The Spiderman push up exercise is a variation of the standard push up, that adds in hip flexion. Named as the action resembles Spider-Man climbing up a wall, but just on the floor. The spider-man push up is excellent for improving hip flexibility and incorporating an oblique crunch.

 Another beauty of this exercise is that it is challenging for the chest muscles. It puts more pressure on them, creating additional strength and agility. Here is how to perform them.  

Ready to burn some fat and get some strenghth ? .. let's go !

  1. Start in the standard push up position, with your hands under your shoulders and your body in a straight line.
  2. As you lower your body towards the floor, bend your elbows out to the side.
  3. At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
  4. As you bend your elbows out to the side and lower your torso toward the floor,
  5. Repeat this action, alternating side (lift the left leg first and move it towards the left elbow. When pushing off the floor, return the leg to its initial position and start the other repletion with the right leg).

This is a challenging workout and it really triggers the muscles for strength and sweat. It is great for the core muscles as they are trying to maintain the body straight in position and do the leg lifting at the same time.

It was Pleasure to work out with you in 2012 :) ... Hope we meet again soon ... and thanks for your Dedication Flat Stomach Tips Followers ;)

Have an Amazing 2013 Body :p

7 Nutrition Secrets for Great Abs

Again we get back to the flat belly and the defined 6 packs abs ... Hot and amazing ... and we can get them for you .. but we need a little help from you.
Many people say that “abdominals are made in the kitchen, not in the gym,” and there’s a lot of truth to that. You can do thousands of reps of ab work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs.
Here are an amazing 7 nutrition secrets for great abs:

1. Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too
long; increase your calories to maintenance or maintenance +10-15% 1-2 days per week.

2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. If you eat too much of anything (even “healthy” food),
you can say goodbye to your abs. Period.

3. Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc.)

4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with approximately 50% of your calories from natural carbs and reduce carbs slightly (especially late in the day) if you are not losing fat.

5. Avoid refined, simple carbs that contain white flour or white sugar.

6. Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of “good fat” like flaxseed oil, fish fat, nuts and seeds, and so on, is better than a no-fat diet. Essential fatty acids actually assist the fat burning process.

7. Drink plenty of water—a gallon a day is a good ball-park to shoot for if you are physically active.

Check our previous posts in the archive ;)

Fast Quick Flat Ab Exercises Gonna Give you a Coregasm ;)

In the words of one woman: "I don't care why it happens, but just am happy it does."

Yep, we said coregasm. It's an orgasm some women can have when doing certain abs & tummy exercises. Experts say that this wacky core-induced climax could be due to a number of factors: the tightening of pelvic muscles, the build up of tension and even nerve impulses. Explanation aside, we figure it's worth trying ... what do you think ??? ;)

*NOTE: These ab moves are just suggestions--we can't guarantee you a coregasm, but these exercises have been proven to work for a lot of women, Why not making the exercises more Interesting ... and something to always look for !.

Here you are the exercises:

1.Hanging Straight-Leg Raise:
Targeting the lower abs, Hang from a pullup bar with your hands shoulder-width apart and your hips centered under your body so there's a straight line from your hands to the bottom of your hips (A). Keeping your legs and back straight and using a slow, controlled motion, raise your legs until they're parallel to the floor (B). Slowly lower your legs. That's one rep. Do four to six. Feeling extra Barnumesque? Try to raise your feet above 90 degrees (C).

Perfect Form As you raise your legs, don't swing them or let momentum do the work. Concentrate on keeping your butt down, as if you're sitting on a chair.

2.Hanging Side Crunches  
Hang from the bar, holding it with your palms facing forward, and bring your knees up so that your thighs and torso form a 90-degree angle (A). Next, pinch at your left side, curling your left hip up toward your left shoulder (B). Use your core to keep yourself from swinging, and repeat to the right. Continue alternating sides for 20 reps. This is one of Cummings' favorite moves because it strengthens your entire core. It's really hard to get the very sides of your abs, she says, and you really need these muscles for everything you do — even walking. To make it easier, use a machine that allows your elbows and arms to support your body weight, or use straps on the chin-up bar to add support.

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3. Single-Leg Plank (One leg Bridge)
Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest and raise the lower half of your right leg until it's in line with your left thigh (A). Press your left foot into the floor and contract your glutes as you lift your torso so it's in line with your thighs (B). Hold. Rest for one minute, then repeat, raising the opposite leg.
Works abs, hips, and glutes

Week 1
Hold each move until your fatigue level reaches 9 (your arms are about to give out) on a scale of 1 to 10. Do one rep of each move, noting your time. Rest for one minute between moves.

Week 2
Add four seconds to your times from Week 1. Do one full circuit, resting for one minute between moves.

Week 3
Add one second to your times from Week 2. Do two full circuits, resting for one minute between moves.

Week 4
Add four seconds to your times from Week 3. Do two full circuits, resting for one minute between moves.

Week 5
Add one second to your times from Week 4. Do three full circuits, resting for one minute between moves.

 4.Arm Pull Over Straight-Leg Crunch
Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.

Works upper back, abs, and hips

5. Medicine ball blast
Set an adjustable ab bench at a 45-degree angle. Lie down on it with your head toward the floor and hook your feet under the padded support bar. Hold a medicine ball at your chest as you lower yourself A. As you come up, chest-pass the ball straight up (B). Catch it at the top of the movement, then lower yourself and repeat.

We Hope you all enjoy your workouts, and Have an amazing Coregasmic fun and a Flat Stomach and a rocking body ;)

Tell Us if you ever had a corgasm while doing other exercises .... those were the most Common ones.

Best Exercises for lower abs

I Always wanted to have the best lower abs possible, and now I'm always looking for something new to add to my “Best Exercises for Lower Abs” list. Once they’re on my list, I add them to my routine, and see how they work (or whine if they don’t). If you’re ab-crazy like me, keep reading! Here are 3of my best exercises for lower abs… enjoy!
A pushup, done correctly, is the world’s perfect exercise. It can work out your arms, back, core, lower Abs, chest, and legs, all in one fluid up and down motion. Aim for three sets of twenty-five properly-done pushups, and enjoy firmer lower abs, and everything else!

2. Windmills:
These are fun, and not nearly as difficult as some of these other best exercises for lower abs. Stand with your feet shoulder-width apart, hands on your hips. Now bend, twisting so your right fingers graze your left toes, stand back up, then twist so your left fingers touch your right toes. Repeat until you’ve done three sets of 20-25. Head rush! Tight abs!

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3. Leg Raise.
Lie flat on your back on a mat, with your arms at your sides, then raise your legs, together, about ten inches off the floor. Leave them there, raised, for 30 seconds, or as long as you can, then slowly lower them back to the ground. Repeat, so you’ve done a set of three. shaky legs! But this is one of the best exercises for lower abs, too. And you can see our previous exercise of Leg Raise ;)

Follow the links to see my previous posts about Pushup & leg Raises .. so you can read in more details how to do them.

Guys & Girls .. we would love to hear about your own lower ab exercises so we can add them to our list ;)

9 Healthiest and Best for Lose weight Diet Vegetables

A lot of Stuff to eat while you are on a Diet And trying to lose weight, sight !
 Remember when you were a kid, and the Healthiest Vegetables were the ones you wanted to avoid the most? Now you’re all grown up and you’ve realized these crunchy cruciferous cuties may be the best thing to happen to your diet since whole-grain bread! Luckily, the healthiest vegetables also happen to be some of the tastiest vegetables… but which are truly the healthiest, and which can you continue to wrinkle your nose at? I can help… here are the 9 healthiest vegetables to add to your diet, which is gonna help you Lose more weight & Fat from your body. ... Enjoy your meals :p

1 Proccoli And Cauliflower:
Whether you munch them raw, stir-fry them, or steam them, these popular cruciferous delights look like tiny trees and rate among the healthiest vegetables. They’re packed with phytonutrients, potassium, calcium, iron, folic acid and vitamins C and K. Not a fan, but want to reap the benefits? Try them with a little low-cal, low-fat ranch dressing.

2 Leafy Greens (like kale and spinach)
Ask for seconds of salad! Most leafy greens, like spinach and kale, are their healthiest raw (like in salads) but they’re also good cooked in soups or baked in quiches. Why are they so good for you? Popeye could tell you they build strong muscles, and give you a boost of energy, with iron, potassium, calcium, magnesium and vitamins B, C, E and K.

3 Brussels Sprouts
These round little greens also belong to the cruciferous family, but they rate an entry of their own because (a) I’m fond of them and (b) they’re so good cooked with a little butter.
4 Tomatoes
Are they a fruit or a vegetable or something else? It depends who you ask, but either way, tomatoes are versatile, tasty, easy to grow, and loaded with good-for-you vitamins and other nutrients (like lycopene). Add them to a salad or just eat the fresh grape tomatoes by the handful… yum!
5 Red Bell Peppers
More tangy and savory than their yellow, orange or green counterparts, red bell peppers are also more nutritious, landing them squarely in the healthiest vegetables category. Why are they so good for you? Because they’re chock full of fiber, potassium, manganese and vitamins A, B, C and K. what a resume!
6 Onions
Sure, they make you cry, but they’re worth it! Onions are one of the healthiest vegetables, one of the few natural antibiotics and proven immune system boosters. A close relative, the garlic, also helps ward off vampires… right? *wink
7 Cucumber
Putting cucumber slices over your eyes can help reduce puffiness and can be quite a pick-me-up, but did you know they’re also one of the healthiest vegetables ? They’re also quite popular with kids, if you’re looking for something they might try and enjoy…
8 Carrots
Bugs Bunny was on to something! Carrots help prevent cancer and can help your eyesight with their carotenoids and vitamin A, and they’re also loaded with fiber, potassium, magnesium, folate, and vitamins B, C and K. They’re bland when cooked (it also leeches out the fiber), but they’re so good raw!
9 Sweet Potatoes
The humble sweet potato is good for more than just pies — enjoy them in soups or baked on their own, and get a healthy helping of carotenoids, potassium, iron, fiber and vitamins A, B6, and C.
Don’t all of these healthiest vegetables sound so good & Yummy ? Maybe Trying all of them is not so yummy for everyone .. but I'm sure you'll find something that fits you the best. Enjoy your food and make it always a HEALTHY FOOD, Which of these healthy veggies will you try first? Or do you already have a favorite here on my list? Do tell!

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Fast Flat Stomach and Losing Weight Tips (Super Sexy & Easy 2)

 Great Fast Tips for Losing weight Fast & Guaranteed if you apply them consistently. Lose the fat from your body & Abs and get the defined sexy six pack abs FAST.
Accompanied with the Proper Exercises you'll cut out a lot of your body fat and get a toned and defined body And the Sexy Legs & Flat Defined 6 pack abs stomach you wish for ... you will lose fat from your whole body by just eating healthy using those Tips ;)

4. One of the fastest ways to lose weight – not to stock up on junk food

This is also one of the most effective ways to lose weight, Ladies. Just don’t buy junk food and don’t bring it home, it’s that easy! You can’t crave what you don’t have. Well, even if you do crave it, you don’t have a choice but have something else, much healthier instead. When I start craving french fries, for example, I simply microwave a nice big potato and have it with a little bit of sour cream and spices. It tastes delicious, and the cravings? They are gone the minute I think of a baked potato I am about to have! Wondering what other foods beside obvious junk foods are bad for you? Check out this list of 12 Most Surprising Fattening Foods that should always be avoided!

5. Schedule your snacks

We’ve already covered the reasons why eating 5 times a day is an absolute must for all of us who want to lose weight fast and keep it off. What we also need to do is to make sure we snack on a schedule too! 5 time meal schedule means a good breakfast, lunch and dinner. And the other 2 meals are healthy snacks we need to have in between the big meals. To make it easier to remember when to have your snacks, schedule them 3 hours after breakfast and before lunch, and 3 hours after lunch, which would also be 3 hours before dinner. Eat at the same time every day and your body will know exactly when to expect its next meal. Hence, no unnecessary cravings, emotional eating, off-schedule snacking etc. which are just a few things that prevent us from successful and fast weight loss.

6. Keep a healthful snack with you

A small container of salad, grapes, an apple, even some flavored low-cal rice cakes would do. If a snack-attack strikes, you’ll be prepared… and won’t have to seek out the high-calorie, high-fat junk in the vending machine! Crave something tastier? Check out these delicious 6 Best Low Calorie Snacks.

Check out our Archived Post ... a Lot of EASY to DO Tips & Exercises .. GETTING FIT is Just few Steps (Tips) away ;)

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