We all know that exercise and eating a proper diet is necessary to get in good shape but what does it take to get those sexy muscle abs? Doing a ton of crunches or doing exercises that are only targeting the abs area won’t cut it. To get those workout abs and make that six pack show, you MUST integrate cardio exercises. You MUST increase the intensity of your workout by using both weights and interval training. Simply put, it means that we make our preferred cardio exercises in intervals of high intensity and low intensity. You see, when you exercise with intervals and weights, your body uses far more calories in the hours AFTER exercise than it would if you did traditional cardio and lifted lighter weights You don’t have to kill yourself and be at the gym 6 days a week but you need to do a full-body multi-joint workout such as…squats, lunges and pushups. Your workout should be intensive. You don’t want to be one of those people that are enjoying the morning paper while you exercise. Here are 10 of the most highly effective ab exercises…IMPORTANT: You MUST be consistently doing effective multi-joint weight training and cardio workouts – incorporating some of these ab exercises in your routine. You won’t see those muscle abs but just doing ab exercises. To develop tight abs, focus on isolating them fully by using a very short range of motion, but high intensity, during your abdominal exercises. 1. Verticle leg crunch… The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right: Lie face up on the floor and extend the legs straight up with knees crossed. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. hold for 5 seconds. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower and repeat for 12-16 reps. 2. Captains Chair This ab exercise is often overlooked. It is an advanced abdominal exercise; therefore it is very important that you keep your lower back stable. Do not arch your back during this exercise. This exercise will be highly effective only if it is done correctly. Stand on a chair and grip the handles to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Again make sure to keep your lower back firmly in place – otherwise you won’t be strengthening your abs, but your hip muscles. You should also feel the tightening and burning in your abs after a few reps. If you don’t, you’re probably not doing the exercise properly. 3. Exercise Ball Your Position On The Ball Sit in upright position on the ball with your feet flat on floor. Walk feet forward allowing the ball to roll under your body until it is positioned on your lower to mid-back region. Raise your hips slightly to create a position parallel to floor. Place your hands across your chest.  *Note* Your head should be in a neutral position with a space between your chin and chest. Sit in upright position on the ball with your feet flat on floor. Leading with the chin and chest towards the ceiling, contract the abdominal muscles. Raise shoulders up concentrating on using your abdominal muscles and *not* your neck or hip muscles.. Return to start position. Be Weary Of Cheating! Remember to keep your head and back in a neutral position. Too much motion forward or backward of your head and back can cause injury. repeat for 12-16 reps 4. Plank The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds, lower and repeat 5. Bicycle Exercise While lying on your back, press your lower back to the floor. Place your hands beside your head, bring your knees to 45-degree angle (halfway between straight up toward the ceiling and level with the floor) & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side. You will definitely feel the tightening and burning in your abs with this exercise! Repeat with of 10-20 at first. 6. Long Arm Crunch Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. Lower and repeat for 12-16 reps. 7. Reverse Crunch Start by lying on your back with your legs perpendicular to the ground, knees very slightly bent and feet in the air, crossed at the ankles. Keep your arms on the floor next to you or place them comfortably behind your head. Rest your head on the floor, relax your shoulders and keep your back straight. Slowly lift your hips 1 to 2 inches off the floor, which will raise your legs and feet a few inches higher. Avoid rolling your hips backward and thus bending your back. Hold this position for just a moment. Squeeze your abdominal muscles and keep your head and shoulders flat against the floor. Slowly lower your hips back to the floor. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum. Repeat for 12-16 reps. 8. Tubing Pull Lay down on your back on an exercise mat or the floor. Secure the exercise tubing behind your head at about 2-3 feet above the floor level. Bend your knees at 45 degrees at bring your hands behind our head to grab hold of the exercise tubing. Keep your elbows level with your head as you crunch up by bringing you chin forward and lifting your shoulders off the floor. Keep your stomach muscles contracted as you do this and then return to the starting position. Repeat 10-15 reps. 9. Full Vertical Crunch In a full vertical crunch, you really work the abs by involving both the upper and lower body. Lie on your back and extend the legs up towards the ceiling. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso. Lower down and repeat for 12-16 reps. 10. Ab Roller Important! Use the correct technique to get the most out of your ab roller. Get in a comfortable position on your knees (Place a towel or mat under your knee to cushion them.) Hold the handles on the ab roller wheel Tighten your abs muscles to stabilize your core Slowly roll the wheel out in front of you keeping your stomach muscles tight Slowly return to your starting position using your abs to pull yourself upright, not your hips Repeat for 10-12 reps Don’t forget, the ultimate key to muscle abs is the combination of proper nutrition, exercise and consistency. As always, check with your doctor before starting any exercise program. Get The Secrets for Revving up Your Metabolism, Stripping Off Stubborn Belly Fat, and Getting Rock Hard Sexy Abs FREE REPORT HERE!
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Copyright (c) 2008 Stephen Lau
Achieve pain control through diet, not painkillers.
Pain is not a disease, but often a result or a symptom of disease.
Pain is a subjective experience – the perception of pain varies with individuals. Pain is often difficult to describe, but you know it when it strikes you. Nobody is immune from pain throughout lifespan. Some learn to accept pain as part of the unpleasant side of life, while others fight pain tooth and nail.
Your diet plays a significant role on pain control.
Pain is often connected with diet, given that it is related to disease, which may be a result of a poor diet. You reap what you sow, and you become what you eat.
Fortunately, foods not only can prevent pain but also effectively fight pain.
Research findings have shown that foods work against pain, even acute and chronic pain. Research studies have also shown how and why foods work against pain.
Foods have nutrients (not junk foods), which can work miracles in the human body against disease and pain.
At the site of injury, nutrients can reduce further damage done to cells and tissues. In addition, appropriate nutrients can cool your body’s inflammatory response to the injury inflicted. Furthermore, they provide analgesia on pain nerves, thereby instrumental in alleviating, if not suppressing, the pain. Finally, good nutrients from foods may enhance your brain’s chemicals to reduce pain sensitivity.
Different types of pain require different types of foods or nutrients for optimum pain control. For example, if you have arthritis, you need to use diet to stop the joint damage as well as to suppress the pain caused by the damage. If you have cancer pain, you may want to use foods to control the disease progress, thereby minimizing the resultant pain.
Research has shown that certain foods have certain food nutrients for different kinds of pain. For example, brown rice (not bleached white rice, which is partially depleted of its nutrients) soothe your digestive tract. Ginger has been used by the Chinese for thousands of years to cure migraine and headaches. Cranberry can alleviate pain due to bladder infections. Vitamin B6 enhances your brain’s resistance to pain or its pain sensitivity.
Therefore, it is important to choose pain-free foods as your staple foods to avoid pain in the first place.
Pain-free foods are foods that do not cause any pain or allergy leading to pain. They include rice, green vegetables, colored vegetables (with the exception of tomatoes). They are all safe for consumption in any amount.
Then, you should add other foods that may ease your pain, that is, foods that improve your blood flow to prevent inflammation or stagnation; or avoid foods that tend to cause blockage in your blood vessels. All dairy products and foods rich in animal protein are not friendly to blood flow. Foods rich in fiber help your body remove unwanted fats and cholesterol, which may cause blockage and inflammation. It is also important that you eliminate any food that causes allergy and reaction in your body.
If intake of foods is inadequate in pain control, you may consider taking supplements of herbs, extracts, and vitamins to enhance your pain control.
Stephen Lau is a researcher and writer. He has published several books, and has created websites on health and healing, such as eating disorders, natural healing, longevity health, and mental depression. For more information on Chinese health and healing, go to his website: http://www.chinesenaturalhealing.com

For many, yoga is becoming a popular way to exercise. It works both the mind and body, aiding in toning muscles, weight loss, and stress management. Many women may not know where to begin regarding yoga workouts. Fortunately, there are a wide range of yoga workouts for women available, and selecting one depends on a number of factors. You are bound to find the best one for your needs. First, women should determine the intensity level they wish to experience with their work out. For those who are just beginning an exercise routine, it’s best to start with a short, twenty minute yoga workout comprised of basic techniques and poses. Starting at a low level will allow your body to get used to the unique positions, and allow you to work up to longer, strenuous programs. Some people participate in 1-2 hour long yoga routines that have the sweat pouring. It is also important to determine where you would like to work out. Many women may choose to start doing yoga in their homes, at least until they get the hang of a few basic positions. The use of yoga DVDs is beneficial to those beginning on their own. Others prefer to enroll in yoga classes to learn from an instructor. Regardless of where you choose to work out, it is important that you have a flat space and enough room to move about. Considering what you wish to gain from your yoga workout is another decision to make. This depends on whether you wish to practice yoga for stress relief, balance and stamina improvement, or weight loss. Some routines allow you to combine multiple benefits into one workout. Yoga Booty Ballet is one of the many workouts that rolls all of yoga’s benefits into one. It’s a series of DVDs that allow you to combine yoga with cardio dancing and a body sculpting routine. It can be done in the comfort of your own home, or you could work out together with friends. The nice thing about Yoga Booty Ballet is that you don’t have to get bored from yoga and you do fun things with yoga. Many women prefer exercising in their home rather than being front and center in a class. Regardless of how you go about it, yoga workouts for women are in abundance. There is something for everyone, regardless of age, fitness level, and exercising desires. It is important to consider a few things before you take on a yoga workout. These factors mainly include the intensity level, where you want to perform yoga, and what you hope to gain from your workout.
Tiffany Brunskole is a writer for Surfer Body Fitness, an Online retailer who specializes in workout products from Beachbody such as Yoga Booty Ballet. Visit Surfer Body Fitness for all of your fitness needs.

Why are workout routines so popular these days? Anywhere you look you will see that people are busier than ever, stuck in traffic, working over time to pay for the gas to get to work or just busy with their lives, families and friends. Time is important but there never seems to be enough of it when our lives become so busy. Where is the time to even get a workout in during the day? Time is important to everyone but we only have 24 hours in the day. Workout dvds are becoming more and more popular everyday because they allow people to free up time. Instead of driving to a near by gym, they can pop in a dvd and get their workout done. Workout dvds are becoming the future in working out at home. By following a world renowned fitness trainer like Chalene Johnson, where can you go wrong?The newest workout coming from Chalene Johnson is called Chalean Extreme and it is promising some huge results.1. Build more lean sexy muscles with a new cutting edge circuit training system. The 18 workouts sessions brings the muscles from flabby to fit and lean within the 90 day schedule. The circuit training system gets your muscles to a point that they will continue to burn fat even after the workout, even in your sleep.2. Three phases to Chalean Extreme. The first 30 days is called the Burn Phase, which will push the muscles to “failure” in just 10 to 12 reps and will target correct form and effectiveness of working out.3. The second phase of Chalean Extreme will be another 30 days long called the Push Phase. Pushing the muscles beyond their normal comfort zones and will focus on toning one body part at a time which will really build strength in those areas.4. The third and final phase of Chalean Extreme will be the last 30 days and is called the Lean Phase. This period of time will focus on the upper body, lower body and core all at the same time to bring your entire body to the lean stage.Chalene Johnson has done quite a few other workout dvds, such as the most recent popular Turbo Jam series. The new ChaLEAN Extreme will focus on the entire body, for a full body make over in 90 days. Sounds familiar? Well it should because its going to rival the most popular P90X workout system. http://www.ultimatefitnessgear.com Workout dvds are the future of home fitness. The newest addition is by Chalene Johnson called ChaLEAN Extreme which promises 15 hard core workouts to keep you on your toes. Chalean extreme will be a close rival to the P90X workout routine.swarovski crystals