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Supine stabilization Plank # 2

Supine stabilization Plank # 2

Sets: 2

Repetation:10

Hold: 5 Sec.

Put your head and shoulders on a ball and put yourself in a plank position. Your knees are bent, your back must be straight, but not arched and your chin must be tucked in.

 

Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction.
Maintain a steady abdominal breathing while you straighten one leg keeping your pelvis from dropping or rotating.
Lower your foot and repeat with the other leg.

Supine stabilization Plank # 1

Supine stabilization Plank # 1

Sets:2

Repetition:10

Hold:5 Sec.

Get in a plank position with your head and shoulders on a ball. Your knees are bent 90 degrees, your back must be straight, but not arched and your chin must be tucked in.

 
Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction.
Maintain a steady abdominal breathing while you maintain the position keeping your pelvis from dropping.

Fat Burning Cardio Exercises

Cardio is an abbreviation for cardiovascular exercises. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone).

Here's why cardio is so important: It's one way to burn calories and help you lose weight. It makes your heart strong so that it doesn't have to work as hard to pump blood.  It increases your lung capacity. It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes. It makes you feel good. It helps you sleep better. It helps reduce stress. We could go on all day, but you get the point.

The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Below are the top 10 cardio exercises which burn the most calories in 30 minutes. 

Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

Swimming - is an excellent cardio exercises as it is a full body exercises. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

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