The Best Flat Abs Moves for Men .


You want four to eight key moves in each workout. Be sure to target the upper and lower abs, the oblique muscles along your sides, and the back. The “bicycle” is one of the best. Lie on your back and “pedal” in the air. Raise one shoulder as if trying to touch the opposite knee. Repeat on the opposite side for two sets of 12 reps. Keep your elbows back and your lower back on the floor.

Classic Crunch

The crunch is a classic because it works. Lie on your back, knees bent and feet flat on the floor. Put your hands behind your head, elbows facing out. With your low back on the floor, use your ab muscles to lift your upper body as far as you can. Hold the pose, then slowly return to the floor. Do three sets of 10-12 reps. Rest for 30 seconds in between all ab exercises.

Reverse Crunch
The reverse crunch targets the lower abs, which are tough to tone. Keep your arms at your sides, palms down. Use the abs to lift the legs, bringing the knees directly over the hips. Contract the abs further and raise your hips and lower back off the mat, knees toward your face. Hold briefly before lowering back to the mat. Don’t let your feet touch the floor. Do three sets of 10-12 reps.

Wood Chop
Grab a dumbbell, medicine ball, or cable weight system. Choose enough weight to work the muscle to fatigue within 12 reps. Kneel on one knee with the other foot forward. Use both hands to lift the weight up over your shoulder, on the foot-forward side. Don’t turn your torso. Slowly lower the weight to opposite hip. Head, hips, and torso should face forward at all times. Do eight to 12 reps before switching sides.

Trunk Rotations
Choose a medicine ball or dumbbell. In a sitting position, lean back slightly and engage the abs, with your knees bent and heels touching the floor. Hold the weight close to your body and slowly twist your torso to one side. Pause briefly before rotating to the opposite side. Contract the abs deeply as you twist. Work up to three sets of 12 reps.

Dumbbell Fly
To look good shirtless, you’ll want chiseled pecs along with flat abs. Here’s a move that targets both areas. Sit on a stability ball holding dumbbells. Walk your feet forward and lie back until your head and upper back rest on the ball. Hold the dumbbells directly above your elbows. Tighten the abs and push the dumbbells straight up. Slowly swing the arms out and in — extended but not locked. Do three sets of 8-12 reps.

Front Plank
As you build steely abs, it’s important to be sure your back keeps pace. The plank gets the job done. Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. Use your core muscles to lift your torso and thighs off the floor, tightly contracting your butt and your abs. Hold for five and work up to 30 to 60 seconds before lowering to the floor. Do three sets, resting 20 to 30 seconds in between. Stop immediately if you feel any lower back pain

Abs and Back: Bird-Dog
Kneel on your hands and knees with your fingers facing forward. Tighten the core muscles and raise the right leg until it is parallel with the floor, not higher than the hip. At the same time, raise the left arm until it is parallel to the floor. Hold briefly, then lower to starting position and repeat on the other side. One rep includes a full cycle of both sides. Do three sets of 8-12 reps.

Abs and Legs: Knee Tucks
This move starts with your stomach on a stability ball, hands and feet on the floor. Engage the abs. Now walk your hands forward until you form a rigid plank, ankles resting on the ball. Don’t let the low back sag. Slowly, tuck your knees into your chest. Hold briefly, then slowly return to a plank position. Expect the ball to roll forward and back with your moves.

Abs and Butt: Glute Bridge
If you’d like your rear view to be as buff as your abs, try this move for sculpting the gluteal muscles. Lie on your back with your knees bent and feet hip-width apart. Contract your abs and glutes as you raise your hips off the ground. Press your heels into the floor and avoid arching your back. Inhale and slowly lower yourself to the ground. Repeat for 12 to 15 reps.

Abs and Butt: Frankensteins
Stand with your arms at your sides, feet hip-width apart. Tighten your abs and raise your right knee up toward your chest. Keeping the knee high, try to cross your right leg over the left. Avoid rotating the left hip. Now bring your right leg back toward the right side of the room, opening the right hip. Return to starting position. Do five to 10 reps on each side.

Abs and Butt: Side Plank
Side plank is a great way to work both the obliques and glutes. Lie on your right side, placing the right elbow on the floor directly under the shoulder. Keep the legs straight, with the left leg resting directly on top of the right. As you contract your waist and glutes, raise your hips and knees. Keep the right foot in contact with the floor. Hold for five to 20 seconds. Rest for 30 seconds and repeat. Then switch sides.


Abs and Legs: Lunge
The lunge is a great multitasking move — it targets the abs, butt, quads, and hamstrings all at once. With feet together, slowly lift the right leg and step forward, placing your right foot firmly on the floor. Lower the hips until your right thigh is parallel with the floor. Make sure your knee doesn’t push forward in front of your toes. Slowly return to standing. Aim for eight to 12 reps and repeat on the other side.

Ab Routine That Works
For best results, do a targeted ab routine two or three times per week, resting at least one full day between workouts. Don’t try to do all the moves in this slideshow in one workout. Pick four to eight moves for each session, and spread the work across different muscle groups. To keep your muscles challenged, mix up the moves every few days or weeks. If you’re 45 or older or have a medical condition, check with your doctor first.

Food for Flat Abs: Lean Meat
To trim enough belly fat to reveal your developing abs, you’ll probably need to cut back on calories. But that doesn’t mean giving up red meat. Lean cuts of pork, lamb, or beef are loaded with protein to help you stay full longer. They also contain an amino acid that may help burn fat while preserving muscle. A healthy portion is about the size of your fist.

Food for Flat Abs: Whole Grains
There’s good evidence that eating plenty of whole grains and fiber can help you have a healthy body weight. Get more whole grains by stirring shredded wheat into your favorite cereal, by making your sandwiches with whole-grain bread, or by ordering your sushi with brown rice.

Food for Flat Abs: Greek Yogurt
In a study in the International Journal of Obesity, dieters who ate nonfat yogurt lost almost twice as much belly fat as those who didn’t eat yogurt. If you find ordinary yogurt isn’t a satisfying snack, try the Greek variety — it’s thicker and has more protein.

Food for Flat Abs: Good Fats
Fat is not off the menu when you’re trying to lose weight. You need some fat to help you build muscles. Just make sure it’s the right kind. Sources of good fats include avocado, nuts, olive oil, and fatty fish, such as salmon.

Food for Flat Abs: Fruits, Veggies
Fruits and vegetables should take up half your plate. Aim for a wide range of colors to nourish your body with an assortment of plant-based nutrients. These phytochemicals are good for your heart and fight some types of cancer. Plus, filling up on veggies may help you cut back on higher-calorie foods.

Supplements for Flat Abs
Who wouldn’t love a pill that delivers ripped abs? Before you buy, do your research. Some research says fish oil pills help with weight loss, but other research says they don’t. One supplement that does show promise is conjugated linoleic acid (CLA). In one study, taking CLA for six months reduced fat deposits in the legs and belly. Caffeine may help boost the body’s ability to burn fat. Check with your doctor before taking any weight loss supplements.

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Posted by on February 7, 2014 in Fitness, Tips


Exercise Precautions for People With Heart Disease

Discuss any exercise plans with your doctor.

-Review your exercise routine with your doctor regularly.

-Try to change your activities by starting out at a lower level today ( do not exercise if you are feeling very overtired).

-Avoid heavy lifting, pushing heavy objects, and chores such as raking, shoveling, mowing, and scrubbing.

-Avoid even short periods of bed rest after exercise since it reduces exercise tolerance.

-Avoid exercising outdoors when it is too cold, hot, or humid whereby cause fatique or interfere with circulation.

-Avoid extremely hot and cold showers, saunas, steam rooms, and hot tubs after exercise.

-Do not go up steep hills during exercise, whenever possible.

-Take slow pace when going uphill to avoid working too hard.

-Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather). Then, gradually increase to your regular activity level as tolerated.

-Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity.


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Posted by on February 7, 2014 in Tips



Tips – Exercise for Those With High Blood Pressure – Part 1

A) Regular exercise helps lowering high blood pressure. Inactive lifestyle is one risk factors for heart disease. Regular exercise hepls:

-Strengthen heart and cardiovascular system.
-Improve oxygen circulation.
-Improve heart failure symptoms.
-Increase energy levels.
-Increase endurance.
-Improve muscle tone and strength.
-Improve balance and joint flexibility.
-Strengthen bones.
-Help reduce body fat and help you reach a healthy weight.
-Help reduce stress, tension, anxiety, and depression.
-Boost self-image and self-esteem.
-Improve sleep.
-Make you feel more relaxed and rested.
-Make you look fit and feel healthy.

B) How Do I Start Exercising?
Always check with your doctor first. Some questions to ask:

-How much exercise in a day?
-How often to be done in a week?
-What exercise to do?
-What activities to avoid?
-Should I take my medication(s)?

C) What Type of Exercise Is Best?
3 basic types:

Stretching the arms and legs before and after exercising can help prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching may also increase your range of motion and flexibility.

Steady physical activity using large muscle groups-this strengthens the heart and lungs and improves the body’s ability to use oxygen. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.

Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.

D. Examples of Aerobic Exercises
– walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high or low-impact aerobics, swimming, and water aerobics.

E. How Often Should I Exercise?
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting at least 20 to 30 minutes, at least three to four times a week. Exercising at least every other day will help you keep a regular aerobic exercise schedule.

F. Avoid Over Exercise

-Gradually increase an activity level.
-Commence exercise at least an hour after meal.
-Have a five-minute warm-up before activity and a five- to 10-minute cool-down afterwards.
-Exercise at a steady pace.

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Posted by on February 7, 2014 in Tips, Tips


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Tips to Motivate Exercise

1. Be Realistic

Do not set unrealistic goals that are too ambitious. Often going for maximum goals tend to get overwhelmed. Set achiveable goals i.e like exercising 20 to 30 minutes two or three times a week.

2. Progress Tracking

Remember to chart your progress. Seeing incremental improvements, whether it’s improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

3. Don’t be Perfectionist

Just prepared to deal mentally for any setbacks-expect that you’ll get sick or miss some days for exercising. Prevent injuries ; by warming up, cooling down, stretch appropriately.

4. Do Not Compare

Don’t compare yourself to others- do not let them deter you from your goal.

5. Get Support

From Anyone who will encourage you to stay on track and focus.

6. Have Fun

If you’re not the gym type, walk around the neighborhood, activities around the house, ie walking up and down stairs or dancing with the stars in your living room.

7. Break Them Up

Split in small sessions ie. if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.

8. Make It Convenient

If you are time-pressed, dont rush to a gym. Try exercising at home instead. If you’re too tired to work out at the end of the day, do it the morning.


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Posted by on February 7, 2014 in Motivation, Tips



Timex T5K753 Ironman Easy Trainer GPS

Timex T5K753 Ironman Easy Trainer GPS



Why we love the Timex Ironman Easy Trainer GPS
The Timex Ironman Easy Trainer GPS is the next generation Timex Marathon GPS. The Easy Trainer operates on the Ironman platform meaning an enhanced easy-to-use menu system, 5 interval timers and durable design.

The lightweight and durable Timex Ironman Easy Trainer GPS features SiRFstarIV GPS Technology delivering pace, speed and distance data with 5-segment interval timer, 30-workout memory, data review mode, calories burned, customizable alarms and hands-free auto-split based on distance.

What’s in the Box:
– Timex Ironman Easy Trainer GPS Watch
– USB Charging Cable
– Quick Start Guide
Available Models:
T5K753 – Womens – Berry/Black
T5K754 – Unisex – Black, with Red/Gray
Key Features
Fast and accurate GPS – powered by SiRFstarIV
Pace, speed and distance – live or average data
30-workout memory
5 Interval timers
Calories burned
Hands-free auto split based on distance
Data review mode
Customizable alarms
English or metric units
Two time zones – manual settings or world time selection (106 cities)
50m Water Resistance
8 hour battery life in GPS mode
Rechargeable Lithium-Ion battery with cable

available at

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Posted by on February 6, 2014 in TIMEX


Tips At A Glance

Everyone is unique, but here are some basic things that all humans need for good health. Incorporate some these little habits into your life, and you might see great changes.


-Reduce consumption of processed foods and simple carbs
-Eat seasonal, local, and organic foods when possible
-Try to reduce your meat consumption, and increase your vegetable consumption
-Drink as much water (in ounces) as half your body weight (in pounds) each day (e.g. 100 lb person should drink 50 oz of water)
-After each coffee/soda/alcoholic beverage, drink the same amount of water (since these beverages remove water from the body)
-Take a bioavailable multivitamin (with nutrients derived from food sources)
-When stressed or injured, take B-complex vitamins to support your healing and stress pathways

-Make sure to fully mobilize your body every day
-Do moderate weight-bearing or resistance exercise three times per week
-Include stretching as an integral part of your exercise regimen
-Do spinal stretches every day to keep your spine in motion
-Take regular walks to improve joint motion, bowel function, and restful sleep

-Take a ten minute break every few hours
-Do something you enjoy every day
-Go to bed before 11pm — this timing optimizes hormonal balance and tissue repair
-Sleep on your side with your head/neck level with the rest of your spine
-Change sleeping positions throughout the night
-Try sleeping with a pillow between your knees
-Stop drinking liquids two hours before bedtime, to avoid waking up for the bathroom
-Keep a regular sleep schedule to achieve the deepest rest
-Recognize that resting is doing something — without rest your body cannot recover from daily demands

-Cleanse the air in your home and office (keep ducts free of dust, replace A/C filters, grow indoor plants)
-Minimize your time in noisy environments
-Perform an ergonomic review of your home and office spaces; make layout changes to support what you do everyday
-Change your bed linens once a week
-Work to minimize physical “clutter” in your life spaces

-Focus on changing one bad habit at a time, and forgive yourself for lapsing occasionally
-Make time to work and play, to produce and create, to spend with others and with yourself.
-Take a time management class to learn how to schedule time for all aspects of your life (including play and rest)

-Consider meditation or other forms of personal reflection, to identify and strengthen your relationship to your inner goals
-Make sure to allocate some of your time to doing what makes you feel truly satisfied
-Choose a direction and set your intention in motion, even if only in small increments


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Posted by on February 5, 2014 in Tips, Wellness


Tips Relieving Muscle & Eyes Stress

There are 3 simple tips to avoid muscle stress due to prolong computer usage.

1. Inhale slowly. Turn your neck to the right and then back to the original direction while releasing the breath slowly. Repeat five times to the right and left.

2. Then take a deep breath as she slowly looked up at the ceiling and then look down slowly until your chin reaches the body while releasing the breath. Repeat five times.

3. Start with a round chin bow to your body, move your head to the right shoulder, then move to the back, next to the edge of the left shoulder and back to normal position. Perform five times round the right, and then change the direction of the round left.

3 step simple eye exercises:

1. Move both eyes to the right and left side without moving the neck and head. Repeat five times.

2. Move the eyes up and down without moving the neck and head. Repeat five times.

3. Next concentrate on one point of view and move the eyes in a circular motion clockwise five times. Change the direction of movement of the pupil in anti-clockwise five times as well.

Dr Sharifah Mastura(USM)

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Posted by on February 5, 2014 in Tips