Abdominal Exercises, Ab workouts for Women


Cut back on your sugar consumption. It will make a whole lot of difference on your waistline.
Stay away from junk food. They contain processed salts that do nothing in enhancing your abs.
Snack on fruits and nuts instead of chips and chocolates.
There are aerobic exercises especially for abs that you can do for thirty minutes for five days week.
It is important that you workout your abs but first you need to learn the right technique of the exercises.
Half crunches are more effective in toning abs than full, complete crunches.
While doing sit-ups, cross your hands on your chest instead of holding them behind your neck. There are chances of spraining your neck.
Ensure that your neck is in line with the torso. Bending the neck instead of raising the torso is going to cause more harm than good.
Your movements should be slow and controlled. Don't rush through your workout.
A sure-shot way of making your workout interesting is by adding a variety of exercises for your upper abs, lower abs and obliques.
Rest for at least 20 to 40 seconds between repetitions.
When you get used to a certain workout regime, its time to upgrade. Introduce more sets and up the level of intensity in your exercise.
You must breath right to get the desired results. Remember to breathe out while your making the contraction and breath in when you relax. Breath out through your mouth and always concentrate on your breathing.
For a better result, always workout your abs with your legs and knees bent instead of stretched straight.
Working out your abs strengthens your lower back, automatically alleviating any lower back problems.

Zumba Aerobics For Beautiful Body!

We give you the lowdown on the emerging trend in fitness world

For many, dance is a hobby and a stress buster. And the newest sensation in town is zumba aerobics, a dance form that acts as the perfect stress buster and aids weight loss as a bonus. Known as 'aerobics with a twist', zumba aerobics has become one of the most sought-after routines among the fitness-conscious today, as it is ideal for those who seek to reduce weight, the fun way.

Zumba makes generous use of both fast and slow rhythms, thereby enabling one to work out for a longer period of time and thus burning unnecessary fat.
"It is a very popular fitness regime in many parts of the world. It increases the efficiency of the various functions of the body," says dancer Lourd Vijay.

Zumba has a strong and distinct Latin influence and is more about having fun than anything else — it doesn't really matter whether or not you get your steps right. It also helps one burn up to 450 calories per hour and promotes cardiovascular health.

The movements in zumba are a mixture of different Latin dance forms like salsa, meringue, cha-cha, mambo and zumba shuffle steps that help tone the muscles. The initial classes are divided into two basic levels. Basic level one focusses on four rhythms — meringue, salsa, cumbia and reggaeton. Basic level two adds four more rhythms — belly dance, flamenco, tango and samba. The tempo of the songs changes from slow to moderate to fast and back again.

An ideal zumba workout also includes a diet plan that emphasises on having six small meals. The plan does not restrict one from having one's favourite foods — moderation is the key. Once trained by a qualified instructor, zumba can be practiced at home at least thrice a week.

"However, though zumba is very effective as a workout regime, it hasn't caught on in Chennai in a big way because we do not have many qualified trainers here," says Lourd.

Fitness trainer Sujataha Suro on the other hand uses zumba as part of a more comprehensive fitness regime that includes mixing and matching various dance forms.

Supermodels With Great Bodies & Their Fitness Secrets

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 Miranda Kerr
Miranda May Kerr is an Australian model, known as one of the Victoria’s Secret Angels.An advocate for healthy eating and exercise but it has been revealed that maintains her supermodel  Beautiful figure by taking green tea pills to aid weight loss.Though she might inherited some of her beautiful features, there's nothing more easier then to further emphasize them with a Right balanced diet and Exercise  Program. With the help of her celebrity trainer she succeeds in keeping her worth-admiring silhouette in the best shape and shine on the cover of various magazines that also encourage adopting a healthy lifestyle. These are some of the Miranda Kerr fitness and diet secrets to keep in mind when aspiring for a similar gorgeous body shape and healthy skin

What Miranda Kerr Have To Say - A typical daily diet if I am home is:

Breakfast:
* Fresh fruit salad with yoghurt and muesli
* 2 x Rye toast with avocado and boiled eggs
* Water with lemon and ginger
* Cup of green tea

Pecans, almonds and walnuts to nibble on for morning tea (sometimes roasted in tamari)

Lunch:
Fresh tuna salad with spelt crispbreads
Water with lemon
Dandelion Tea

Piece of fruit or nuts for afternoon tea

Dinner:
Either a salmon steak or other fish or Lamb Loin chops or a piece of steak with veges or salad I don’t eat a lot of potato, but I eat heaps of greens and sweet potato and pumpkin roasted.

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When you got a sixpack. You are a model


Hiphop can build your tone abs


More flexing more muscle





You can build abs muscle with continues flexing your Abs

Exerside make you look younger !

Many fashion dress are suitable for sixpack girls

To showing their washboard stomach

Work out and cardio are necessary to modeling

Before take a photo to modeling, need some workout to easy flexing any muscle

Fitness body are made you look like model

Not only ab muscle which you can flex



Sixpack is the hardest to flexing off

Weight lifting is main way to gain mass muscle

Dancing is one method to burn out your belly fat

Washboard stomach is made you to like take a photo

Two fitness Presenter

After workout, you need 3-5 minutes to calm down before take a shower

  Hope god bless eveyone



Abs Sixpack is a Hot and New Trends for idol, super star, singer and actorห

Sixpack is not only in your dream if you have discipline for workout and diet


Warm-up before exercising



warm-up is usually performed before participating in technical sports or exercising. A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises (of warm up) should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed. Warming up prepares the body mentally and physically.

Natalia Ski - Fitness Model and personal trainer


Fitness for Women- Stay Fit and Healthy!



Here are 10 tips for women to stay fit and healthy:

1.    Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.    Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.    Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.    Quit smoking. If you are smoker, please stop this bad habit. It also poses threat for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Moreover, women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5.    Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6.    Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7.    Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8.    Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9.    Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10.     Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

Look Like a Female Fitness Model?

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Did you realize that you could really be gracing the cover of your favorite fitness magazine? They are looking for beautiful fresh faces with fit, and toned bodies all the time. Too hard, I can’t get into that type of shape you might ask?  Not at all! All it really takes is the specific knowledge, an easy to follow set of goals, and the right contacts to get you in the door.

If you have always had dreams of having that female attractor factor (magnetic personality, the best body symmetry for you body type, the strut that gets noticed, and that air of confidence) then you’ve come to the right place.  Who better to show you how to do it than a fitness bikini model?

She was crowned Miss Bikini USA and Miss Bikini Universe female model that is featured in Oprah‘s Oxygen magazine.  Her name is Jennifer Nicole Lee, and she’s been featured on the Oprah Winfrey Show, Donny Deutch, Inside Edition, The Big Idea and “E” Entertainment just to name a few.

Female Fitness Model Program

Well, Jennifer is a certified fitness trainer par excellence that can help you achieve the look you’ve always known you could achieve.  No longer be in the background.  She has designed a revolutionary new fat loss and muscle building system called the “Fitness Model Program™”.

She created it to help busy women LIKE YOU (business women, students,  mothers and even fellow female fitness experts) to achieve the Fitness Model™ physique that leads them to  magazine cover worthy results in the quickest amount of time possible, and the least amount of money and energy spent achieving it.  She has trained many successful fitness models using her specific fitness workout plan.

Sports Fitness: A Fun Way to be Healthy



When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.

Generally, sports entail physical activities that are usually carried out for some recreational functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

Therefore, for people whoa re into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

1. Drinks lots of water

Humans can survive days, or even months without food, but they can never last a day without water.

Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

2. More veggies!

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like ossteoporosis.

Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

4. Warm exercises are always important before any kind of strenuous activities.


This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.

Kristal Marshall - IFBB Bikini Pro

Kristal Marshall - IFBB Bikini Pro  This isn’t my first write up on the lovely Kristal Marshall by a long shot.
Back when she was in the WWE, I did several write up on her connected with wrestling.
But Kristal left the WWE, had a baby, and is now officially an IFBB Bikini Pro.

Kristal was born on November 11, 1983 in Los Angeles, California and you may know of her boyfriend (and the father of her baby) former collegiate amateur wrestler, former pro wrestler and mixed martial arts fighter Bobby Lashley.
(Bobby and Kristal were married in 2008, but split in April of 2010, but according to Kristal, they are still friends)

Before going to work for the WWE, Kristal competed in the 2004 Miss California pageant, she was a model for Deal or No Deal (she was the opening week model for case number five in season one) , she appeared in music videos by 50 Cent and Ma$e and was a Barker Beauty on The Price Is Right.

Kristal got into the WWE through the 2005 Raw Diva Search (she finished fourth), and the WWE liked what they saw, and Kristal was signed to a developmental contact and sent to Deep South Wrestling for training.

In December 2005, she joined the SmackDown! Roster as a backstage correspondent, but eventually made her way into the ring, having feuds with Jillian Hall, Ashley Massaro and Layla El before being released by the WWE in 2007.

She and Bobby made a few brief appearances in TNA, but nothing really came of that.

Kristal Marshall - fitness women - fitness models female
But now, as I said, Kristal is an IFBB Bikini Pro, she is looking amazing and she has done quite well for herself so far in competition....

2009 NPC Arnold Amateur Championships - 2nd Place
2009 NPC USA Bodybuilding & Figure Championships - 1st Place
2010 IFBB New York Pro Bodybuilding & Bikini Championships - 4th PlaceThis isn’t my first write up on the lovely Kristal Marshall by a long shot.
Back when she was in the WWE, I did several write up on her connected with wrestling.
But Kristal left the WWE, had a baby, and is now officially an IFBB Bikini Pro.

Kristal was born on November 11, 1983 in Los Angeles, California and you may know of her boyfriend (and the father of her baby) former collegiate amateur wrestler, former pro wrestler and mixed martial arts fighter Bobby Lashley.
(Bobby and Kristal were married in 2008, but split in April of 2010, but according to Kristal, they are still friends)

Before going to work for the WWE, Kristal competed in the 2004 Miss California pageant, she was a model for Deal or No Deal (she was the opening week model for case number five in season one) , she appeared in music videos by 50 Cent and Ma$e and was a Barker Beauty on The Price Is Right.

Kristal got into the WWE through the 2005 Raw Diva Search (she finished fourth), and the WWE liked what they saw, and Kristal was signed to a developmental contact and sent to Deep South Wrestling for training.

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