Smiley’s World

Flabby lower abs are a nagging problem for most of us and to get rid of it one must exercise. Nothing else helps, not even a starvation diet. There are a few basic steps one must do everyday. Remember, if you lift the leg too high or way far behind, the strain will be transferred onto the middle abs. Extend the leg too far out and you will risk injuring your back. Hence, do it with care.

1. Reverse sit-ups Lie on the floor, with palms under your lower back to avoid the arch. Lift the legs and bend the knee till your legs are at a right angle. From this point move your knees towards your chest maintaining the same right angle, till your waist lifts off the floor. (Not more than 4-6 inches). Hold for a count and return to starting position. Do 3 sets of 25 reps each. Hold a medicine ball between the knees for more strain.

2. Alternate leg raisers Extend your legs till the knees are almost locked out, with toes pointing forward. Lift one leg till it is almost vertical holding the other leg a little above the floor always for a good stretch in the lower abs. Alternate the same movement with the other leg. Do 3 sets of 30 reps each.

3. Scissors Here the starting position is the same as in the above exercise. The only difference is that instead of moving the legs in a vertical position, here we do a criss-cross with the legs alternating the left over the right and vice versa.

Do 3 sets of 30 reps each. One can use ankle weights or an inclined abdomen bench for more strain. Always exhale from the mouth while lifting the leg for a better flex and best results.

Note: People suffering from a lower back problem must consult a doctor before doing these exercises.

Ahh finally got time to update the blog and complete the exercise routines. In the earlier posts we have seen exercises for arms, chest, shoulder, back and Legs. These exercises are good. But the problem I reckon most people are facing today is the belly. Let us now see some simple measures to be taken to control belly.

Good Cuppa
Dandelion tea a few times in a day is good to have a flat stomach. Dandelion’s bitter compounds reduce water retention and spruce up digestion. It also acts as mild laxative, helping you to clean your system effectively.

Ball Game
We dont have to play any games . Sitting on an exercise ball is one of the easiest ways to tone your abs. You could do this at your desk while working or while watching TV at home. Do this for a fortnight and you will definately find the difference. You could also do some crunches on the ball but make sure that you balance yourself well before you start off. If you are not comfortable with the crunches on the ball, you can always do it on the floor. Remember crunches is really effective exercise for those who are having beer belly.

Take The Stairs
Next time you head towards the lift, turn back think of your belly and take good old stairs. Climbing makes your stomach muscles work harder. The result, a flat tummmy that makes you look leaner. Running and Skipping are also a very good exercises. They not only work on your stomach but also improve your stamina.

Yoga to the Rescue
Experts recommend yoga is great way to cut flab around the tummy. Also yoga gives you a good posture.

The arms are divided into biceps, triceps and forearms. I am mentioning only 3 variations for biceps, 3 for triceps and 2 for forearms. These I reckon will be enough for us to have good looking arms . We will start with tricep exercises then biceps and end the exercise with forearms.

Tricep Extension

• This exercise helps us grow the tricep muscle.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).
• If you are able to do more repetitions increase the weight.

Cable Tricep Exercise

• This exercise helps us grow the tricep muscle.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Dumbbell Tricep Exercise

• This exercise helps us defining proper shape to the triceps.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Now let us see the bicep exercises.

Barbell Bicep Curls

• This exercise helps us to build the bicep and also works on your forearms.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Dumbbell Hammers

• This exercise concentrates more on lower biceps and gives a god definition to it.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Dumbbell Exercise on a Bench

• This exercise isolates the bicep muscles and works on it.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Let us see the forearm exercises now

Dumbbell Excercise for Forearms

• This exercise works on forearms.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Barbell Exercise for Forearms

• This exercise also works on forearms.
• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

This is not it there many other variations for arms. But these variations work well. You can always change the variations once you get experienced.

It is important a good lower because your legs are like pillars on which your body stands. It will really awkward if one has good upper body and weak lower body. These muscles are really big and difficult to grow but once you develop these they are gonna stay for ever.

Squats

• Squats help us grow thigh muscles as shown in the picture.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).
• If you are able to do more then increase the weights.

Leg Presses

• Leg Presses also help us grow thigh muscles as shown in the picture.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

Leg Extension

• Leg extensions actually work on the area above the knees.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

Leg Curls

• Leg curl exercise works on hamstring.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

Calf Raises

• Calf Raises work on your calf muscles.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

A good shoulder is a must for anyone who wants build a good looking physique. Shoulder defines the structure of your body and it is must to have good shoulder. Mentioned below are shoulder exercises. Shoulder is divided into 3 deltoid muscles and trapezoidal muscles. The exercises mentioned below are works on all the above mentioned muscles.

Barbell Shoulder Press

• This Exercise works on all the 3 deltoid muscles but concentration is more on rear and middle deltoids.
• Do 4 sets 2 sets with light weight(12 repetitions) and 2 sets with heavy weights(8 repetitions).
• If you are able to do more repetitions then increase the weights.

Dumbell Shoulder Press

• This Exercise works on all the 3 deltoid muscles.
• Sets and repetitions are same as above.

Front dumbbell Raises

• This exercise isolates the front deltoid muscle and works completely on it.
• Sets and repetitions are same as above exercises.

Side Dumbbell Raises

• This exercise isolates the middle/side deltoid muscle and works completely on it.
• Sets and repetitions are same as above exercises.

Bend Lateral Raises

• This exercise isolates the Rear deltoid muscle and works completely on it.
• Sets and repetitions are same as above exercises.

Dumbbell Shrugs

• This exercise is for bulding the trapezoidal muscles.
• Sets and repetitions are same as above exercises.

There are lots of other variations but this is gud for the beginners and as they find improvements in the muscle we can go for other variations as well.

Chest is basically divided into two the Upper chest and lower chest. There are 3 bench press exercises for chest Inclined bench press, Flat bench press and Declined bench press. Declined is rarely done by people unless u are a professional body builder. So I am not mentioning declined bench exercises. So let us see what all exercises I do for chest.

Inclined Barbell Chest Press

• This is inclined bench press that helps your upper chest to grow.
• Do 4 sets of this 2 sets light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).
• If you are able to do more repitions then increase the weight.

Flat Barbell Chest Press

• This is flat bench press which helps your middle and lower chest to build.
• Number of sets and repetitions are same as Inclined chest press.

Inclined Dumbbell Chest Press

• The exercise shown above is called inclined dumbbell press that again works on upper chest. we can also do falt dumbbell press but to upper chest is difficult to build so I do inclined.
• Number of sets and repetitions are same as Inclined bench press.

Dumbell Flys (Flat Bench)

• Dumbell flys help us in building the side chest muscle and gives the chest a perfect well defined shape.
• Again sets and repetitions are same as Inclined bench press.

Dumbbell Pull Overs (Flat bench)

• Finally we wind up the chest exercises with dumbell pull overs. This variation again gives a good shape to upper chest.
• Sets and repititions are same as above.

This brings us to the end of chest variations. Remember one thing try to increase the weights gradually that will help the muscle to grow. And always take some protein diet (egg white, bolied soya beans, soya milk, sprouts etc.). These help ur muscles to grow faster. Next we will see the toughest part that is lower or legs.

Before starting this workout warmup for atleast 10 minutes by doing some pull ups and strecting so that yopur body gets warmed up and your muscles are free.

Machine Pull Downs (Front & Back)

• As as shown in the images above these are two diifferent variations for lats, one you are pulling down the bar on your chest and other back on your neck.
• Do 4 sets each for front(on the chest) and 4 sets for back(on the back).
• In the 4 sets that we do 2 sets should be with light weight(12 repetitions each) and 2 sets should be with heavy weight(8 repetitions each).
• If you are able to do more repetitions increase the weight.

Reverse Grip Pull Down

• This is reverse grip exercise for lats. Observe the grip in the above picture.
• Do 4 sets 2 with light weights and 2 with heavy weights.
• Number repetitions for each set is same as mentioned in the above variations.

Seated Rowing

• Next is seated rowing.
• Again 4 sets same as mentioned as above 2 with heavy weights and 2 with light weights.

Lowerback Exercise

• Finally the exercise for your lower back. This is very important exercise especially for those who work most of the time by sitting on chair.
• Again 4 sets 2 with light weights and 2 with heavy weights.

This brings us to the end of back exercises. There are many more variations for back but these are the basic ones and effective as well. After the exercise relax for some time take some protein diet like Soya milk or Egg white (not Yolk). So the next exercise is chest.

Finally I have started writing about fitness routine. In my earlierpost on fitness and Health I had written about workout schedule forfemales and diet for reducing weight. After reading that many of myfriends, colleagues keep asking about exercise routine and diet forbuilding good physique. So I thought I will blog about every thingabout my exercise schedule and diet so that it is helpful for everyone.

Having said that let me make my self very clear that niether I am a instructor nor a body builder. In the coming posts Iwill be writing about the exercises I do and diet I follow. If youworkout regularly and follow the instructions mentioned in the comingposts strictly I am sure you will find results and improvements in yourbody.

You may be wondering how long is it gonna take to build a goodphysique. The answer would be if you are dedicated and committed youwill definately find the results in 6 months. I have seen the resultson my body.

So let me come straight to the point. A good physique is the onewhere one has all the muscles in proportion. It is not that you havegood biceps and no triceps or good upper body but your legs are weak.Every part of your body must be in propertion and compliment each other:). For achieving this it is very necessary that we follow a weeklyroutine where we will working on all the muscles in one week.

The routine I follow is mentioned below :

Monday – Lats/Back.

Tuesday – Chest.

Wednesday – Legs.

Thursday – Shoulders.

Friday – Arms (Biceps, Triceps & Forearms).

Saturday – Cardio Exercises.

In posts after this I am writing about the exercises/variations I do in order to workout on the above mentioned body parts. Please read them, I am sure they will be helpful for people who are fitness freaks.

For Beginners only

Day 1-3
1. Walk for about 20 mins depending upon the fitness.
2. Abs – Lower, Upper & Obliques.
3. Lower Back.

Day 4 – 5
1. Chest, Back & Legs
2. Walk for about 20 mins.

Daily finish the workout with static Stretches. After this follow the daily routine mentioned below.

Daily Routine:

Day 1 (Upper Body)
1. Chest – Flat Flys , Dumbell pullovers
2. Back – Front Cable pull down & seated rows
3. Shoulders – Lateral Raises & Front Raises
4. Triceps – Single arm extensions
5. Obliques – Standing side bends & Twisting with a Stick

* Do 20 mins of any desired cardio exercise. eg: tred mill, stepper etc.

Day 2 (Legs, Lower Back and Abs)
1. Squats
2. Lunges
3. Leg Curls
4. Leg Press/ Leg Extension
5. Calf Raises
6. Abs – Leg Raises or Reverse Crunches, Scissoring, Crunches
7. Back – Alternate Hand & Leg raises lying prone on the floor.

Note:

• Warm up on the tred mill for 5 -10 mins before you start workout.
• Stretch after the workout.
• Do only two sets of each exercise and in the beginning do only 2 exercises and gradually increase the exercises.
• Lift only light weights(2 kgs/3 kgs) in the beginning and then you can gradually increase the weight.

First thing in the morning:
Prepare your two cleansing drinks, the Master Cleanse and the Liver Flush (which, together, will help rid your liver and kidneys of built up toxins). Mix each in a blender for 20 to 40 seconds, and strain if desired.

The Master Cleanse:
Juice of 1 lemon;
32 ounces of spring water;
1 1/2 teaspoon maple syrup or honey;
1 pinch ground clove or 1/2 teaspoon of whole clove

The Liver Flush:
1/2 of a peeled lemon;
2 peeled oranges;
1 oz. olive oil;
3 sprigs parsley;
1 pinch ginger, black pepper, cayenne and ground clove

Once both drinks are prepared:
1) Drink the entire Liver Flush
2) Then drink 8 ounces of Master Cleansers
3) Take 1,000 milligrams of vitamin C
4) Take 100 milligrams of Magnesium
(Sip the remaining Master Cleanser throughout the day)

Mid-morning snack:
Nosh on 5 to 10 raw almonds and half of an apple or pear.

Thirty minutes before lunch:
Drink 8 ounces of fresh juice — 80 percent vegetable juice, 20 percent fruit juice. Take another 1,000 milligrams of vitamin C and 100 milligrams of Magnesium.

Lunch:
Have a big vegetable salad, with dark greens, and four ounces of fish or chicken. For a quick, healthy dressing, mix lemon juice and olive oil.

Afternoon snack:
Eat another 5 to 10 raw almonds and half of an apple or pear. (Or skip the fruit in favor of 1 cup sliced carrots, cucumbers or celery.)

Thirty Minutes Before Dinner:
Drink eight more ounces of juice (keep the ratio 80 percent veggie to 20 percent fruit). Take one more round of supplements: 1,000 milligrams vitamin C and 100 milligrams of magnesium.

Dinner:
Eat another big vegetable salad with dark greens. (No red peppers or tomatoes!) If you’re still hungry, have more juice and 5 to 10 more almonds.

Well I know it is very difficult to follow this diet but if we follow at least half of what is mentioned above. I reckon would definately make a difference.