Free E-Book - Training & Nutrition Insider Secrets for a Lean Body

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Free ebook - Training & Nutrition Insider Secrets for a Lean Body, by Mike Geary (a $17.99 value): This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier. Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness.

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Toe Circles - The easiest Ab exercise

Add this one to your tummy exercises routine. Called Toe Circles, it takes just ten minutes a day to do - five in the morning before you get up and five when you go to bed.

It can also be done on the floor. Check with your health professional first though before trying any new abs or stomach exercises, especially if you have a history of problems with your abdominal muscles, abdominal organs or lower back or you haven't exercised for some time.

Also included below are links to additional exercises on this site for your abs and stomach. Together with some of the hip and thigh exercises on the site, they form an effective routine for toning, firming and strengthening your abs, waist, hips and thighs.


How
1. Lie flat on your back (no pillow) with your arms by your sides. Keep your hands palms down and your feet together.

2. Take a slow, deep breath. As you exhale (through your nose or mouth) slowly and gently raise both feet about 6 inches (15cm) up off the bed/floor.

Keep your legs straight.

Point your toes and slowly move them around in a small circle in the air. Either clockwise or anti clockwise direction is okay.

Try and complete 2 or 3 circles as slowly and smoothly as you can.

3. Then, gently bring your feet back down to rest on the bed/floor.
Take a slow, deep breath or two.


Repeat the exercise, but this time move your feet in the opposite direction.

Even if you can only do one circle in each direction that's okay. Next time try and do two or three.

Alternatively, simply lift your straightened legs up a little, without trying to do any circles. As your abs strengthen try doing some circles.

With twice daily practice you will soon be able to do 10-12 circles in each direction.

Benefits
Strengthens your abs & stomach area

Yoga technique to tone your ab muscles

This is one of the easiest yoga postures to tone your abdominal muscles and reduce fat around the belly area.If this yoga exercise is incorporated into your abdomen exercise regimen,it will surely aid getting faster results.However,if you have a stomach disorder it is advisable to consult with your doctor before doing it.



1. Stand with your feet about shoulder width apart.

Place your hands just above your knees, with your fingers on the inside of your thighs, right hand on right thigh, left hand on left thigh.

2. Exhale forcefully through your mouth till your lungs are empty.

Immediately, and without breathing in, use your abdominal muscles to lift your abdomen up and towards your spine as high as you can.

Hold the position for 5-10 seconds. Don't breath in yet!

3. Relax your abdominal wall and let everything gently fall back into place, THEN take a slow, deep breath (or two).


That's one round. Do two or three rounds to start. Build up to five or six.

4. As you finish your last round stand fully upright, arms hanging loosely by your sides.

Take a slow, deep breath as you raise your (straight) arms up in front of your body and above your head.


Stretch up as high as you comfortably can and hold your breath for a few seconds.

Feel your abs stretching.

Gently exhale as you slowly and smoothly bring your arms back down to your sides.

Repeat step four a couple of times if you wish.