basic crunch

anonymous asked:

I'm trying to get a bit toner and skinnier due to insecurities and I just wanted to ask how you did it?? you look SO GOOD. I'm proud of you for finally feeling good in your body.

Thank u, u lovely angel !! For me it was mainly just discipline! Making smarter choices, eating smaller portions, eating until I was good not until I was full, drinking more water, I drink so much water it’s insane. I cut out soda, I don’t eat fried food or sweets except for on Fridays, that’s my cheat day. I do that so I never feel like I’m really on a diet or depriving myself. It works surprisingly well. As for getting toned I do pretty basic stuff !! Lunges, squats, crunches, yoga. I don’t have the money for a gym membership rn so I do what I can at home! The biggest thing is realizing it takes time, I’ve been losing weight since the tail end of last year and I still want to lose another 10/15 pounds. Do it to take care of yourself and to feel good about yourself, do it for you. Remember that set backs and “failures” are more than okay and the end goal is just to love yourself, take care of yourself and have your body in the best shape it can be for you !! Good luck, babe ! 😚😚😚😚

vimeo

“Universal Gentrification” by the Perez Bros

Hey ToyFam❗️
Just picked up this Fly as F*Ck “Fire Toy” GreyPool from a Chinese EBay seller…
The Articulation is very basic
no ab crunch,
single jointed elbows & knees,
no ankle pivot.
Even so, he’s a great sculpt with great paint aps (although mine specifically has a scuff mark on his head)

He brings
2 ½ pairs of hands,
2 Katana Blades
1 knife
1 sidearm
He’s in scale with Playarts Kai figures 10" figures.
This definitely worth a look✌🏿️
#ToyHaulingGoons #Deadpool #FireToy #Collect4Life #ToyAddict #unboxing #Action_Toy_Art_Podcast #Ata_Podcast #ACBA #ATA_Dreadnoughts #Toyslagram #RebelToysClub #ToyGroup_Alliance #ToyUnion
#ToyPhotography #FiguresinAction #ToyStagram #ToyPoser #ToysAreAwesome #AlwaysOpenYourToys #AlwaysShareYourToys #AlwaysPreOrderYourToys #AlwaysSearchThePegs
#ToyReview
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
💥Remember ToyFam NEW @action_toy_art_podcast Episodes every MONDAY! Now on iTunes, Podbean & Stitcher too!
Follow the link in my profile✌🏿

The Only 5 Ab Exercises You'll Ever Need
By K. Aleisha Fetters, DETAILS


(photos: Getty)

Take a look around your gym: There’s no end to the array of abs exercises that guys are churning out. Their bodies are contorted. Their foreheads are drenched. But their abs? Meh.

See, when it really comes down to it, all you really need are five staple moves to sculpt your core, says Chris Jordan, director of exercise physiology at the Human Performance Institute and creator of the Johnson & Johnson Official 7 Minute Workout App. Unfortunately, most guys eschew the basics for flashier moves. But no amount of flashiness can make up for effectiveness, he says. Here are the five abs exercises that should be the bedrock of every man’s core-sculpting routine.

• • •

1. Abdominal Crunch
There’s something to be said for going back to basics. The traditional crunch is truly what six-packs are made of, Jordan says. That’s because it hammers the rectus abdominus, which lies right under your skin and makes up the coveted six-pack.

Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly on both sides of your head, keeping your elbows in. Press the small of your back into the floor, exhale, and contract your abs to lift your shoulders about four inches off of the floor. Pause, then lower your shoulders slowly to start. Keep the movement slow and controlled. Don’t use momentum.



• • •

2. Bicycle Crunch
This crunch variation is key for strengthening both the internal and external obliques, which run on the sides of your torso, help you score those sexy V lines, and are responsible for helping you twist and bend from side to side, he says.

Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly on both sides of your head, keeping your elbows in. Press the small of your back into the floor, exhale, and contract your abs to lift your shoulders about four inches off of the floor. Simultaneously move your right elbow and left knee toward each other, while extending your right leg straight in front of you. Use your core to pull your right knee back up and complete the move on the other side.



See more: 5 Exercise Machines You Should Never Use at the Gym

• • •

3. Plank
A great core is about more than the muscles you can see at a glance. Your transverse abdominus, for instance, lies deep in your core and stabilizes the spine to improve performance in workouts, sports, and everything you do, Jordan says. Plus, it acts a sort of man girdle, keeping your core tight and preventing beer bellies.

Instructions: Get in a push-up position. Bend your elbows and lower yourself down to shift your weight onto your forearms. Your body should form a straight line from head to heels. Keeping your head in a neutral position, tighten your core (pretend someone is about to punch you in the gut), and hold the position. Breathe normally, focusing on not letting your hips rise or sag.



• • •

4. Side Plank
The variation of the good old plank homes in on transverse abdominus and internal obliques, helping your spine stay stable not just from front to back but also from side to side, he says. Best of all, by working your internal obliques, you can help fend off those infamous love handles.

Instructions: Lie on the right side of your body with your legs straight. Place your right forearm under your shoulder and press through your arm so that your hip lifts and your body forms a straight, diagonal line from head to heels. Lightly rest your left hand on your hip. Brace your core and hold. Breathe normally, focusing on not letting your hips rise or sag.



• • •

5. Reverse Plank
When people are hitting up plank variations, this is the one they most often miss, Jordan says. That’s to their own detriment. The reverse plank homes in on the middle and lower back, which are critical to keeping your core stable and spine erect. After all, what good is a six-pack if you’re slouched over?

Instructions: Sit on the floor with your legs straight out in front of you and your palms flat on the floor, directly below your shoulders. Press into your palms to lift your hips so that your body forms a straight, diagonal line from head to heels. Keep your neck neutral.



More from DETAILS:

The Only 5 Full-Body Exercises You’ll Ever Need

How To Get Rock Hard Abs Faster

Shirtless Nick Jonas Explains How He Got His New Body

The 14 Healthiest Snack Foods to Buy

Brad Pitt Is Back and Sexier Than Ever

7 Easy Ways to Boost Your Metabolism

– This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.



from Healthy Living - The Huffington Post http://ift.tt/1Km83wp
via IFTTT
5/20

Breakfast: Oatmeal w/ pb, chocolate chips, honey, almond slices, chia & flax, and cinnamon

Lunch: Spaghetti w/ soy crumbles & sauteed veggies; iced coffee w/ creamer

Snack: A couple spoonfuls of vanilla ice cream

Dinner: Multigrain rice medley; small baked tuna steaks

Snack: Greek yogurt coffee chocolate chip ice cream pop; wine; popcorn

Exercise: 3 mile run, 23:56, 7:59 pace, 278 calories; 50 tabletop crunches; 25 bicycle crunches; 25 scissors; 1:00 plank; 0:30 up-up-down-downs; 30 v-sit bicycle crunches; 25 v-sit crunches; 25 lever crunches each side; 20 side bends each side, 20lb; 20 basic sliding crunches; 10 intermediate sliding crunches; 30 stable chest press leg lifts, 25lb*; 25 hip dips

*A stable chest press leg lift is where you lay down holding a weight in your hands with your arms extended above you, so you make an L to the floor. Then you lift both your legs simultaneously off the floor to meet (or at least come near) your arms. It’s like a regular leg lift but your arms are doing work too.

anonymous asked:

hey dude do you have any workout routine for abs?

In my free time I just go crunches basic core exercises. I don’t go to the gym or anything.

Day 1

To start it off, I began with some basic ab workouts: crunches, sit ups, leg kicks, and a few others that are tricky to describe for a total of about 25 minutes with rests.
I then went for about a 30 minute run with my dog, Islay, again with rests.

Boy am I going to sore tomorrow :P

Bye for now, Arrow

So if you look at the Cinnamon Toast Crunch commericials from a tumblr view, the rapist is that one really annoying square that licks the other one and the square victim ends up eating the motherfucker that licked them is like “nuh-uh motherfucker.” Basically Cinnamon Toast Crunch is telling victims to bite that rapist back and oh my god what am I smoking