Ab Workouts for Women – What Should You Take Care Of?

Ab Workouts for Women – What Should You Take Care Of?

Successful Ab Workouts for women

Working out at the gym may not be an easy task for women. Of course, women have come out of age and willing to take up the challenges. Even then, gyms are filled with men who look as if they are ready to take on with everything…everyone. If you think you are one of them who is worried about it – we present the ways on how to handle the machine workouts for women.

Go For Simplicity

Do not go straight out to the top. Keep your exercises simple so that your muscles get used to the stress they are being put to.

Good Ab workouts when new would be easily be responded by your body. You should be able to find the differences quite soon and quickly. Go for what is called Positive Reinforcement. Track the gradual changes and work with them.

Stay within your Comfort Zone

Never go beyond your comfort zone. In fact, working out should rejuvenate you. It should not make you disturbed and stressed out when you leave the gym.

Workouts, especially Ab Workouts, are meant to relax you. If you think you are feeling exhausted rather than waiting for your next workout – it would be a clear indication that you are pushing yourself too much. Avoid it and we are sure you will definitely benefit from it.

Avoid sit-ups in favor of Pelvic Tilts

The proper way to perform situps is not to tilt your hips forward. Using pelvic tilts helps you better results as long as great ab workouts are concerned.

If you plan to do ab exercises at home the best way you can do it is by means of pelvic tilts. It will work best if you are not comfortable with sit ups. Engaging your abs in the workout and keeping your back flat can be one of the best core workouts for women.

Don’t Compete, but Achieve

You need not compete with anyone else to get into the best shape. The purpose of the belly exercises would be to improve your abs.

Never ever attempt to better your personal best. What is important for a better work out plan would be to be comfortable with yourself. Though the machine may teach you how to be in form, being in form in a hurry is not something you would like to. Make sure your back is pressed well in exercises on the machine.

Make A Plan

Do not rush to the top. Follow a clear schedule to reach to the top. Create a great and best Ab Workout plan for a better plan.

A standard plan for the efficient workout would be to go through a well-maintained plan. In fact, a week schedule would be the ideal one for the beginners. Ensure you are disciplined enough and attempt to push yourself through the initial phase.

The 7 Step Circuit

The 7 step circuit will mean performing the seven basic exercises three times a week. The seven exercises involved would include Straight leg raises, Bent Leg Raises, Raised Leg Ab Crunches, Bicycles, V Sits, Raised Ab Twists and forearm planks. We would advise you ten repeats of all these exercises. These ab workouts for women can be performed twice a week. Choose any two days of the week and do these exercises regularly. Once you are comfortable, you can increase your frequency of the exercises to more than twice per week.

V Sit ups

Want to improve your abs without being fussy? V Sit-ups have been considered to be good exercises for abs. It is one of the best flab killer exercises but can be a little tough to master.

How to perform it? Lie on your back and take your hands behind your head. Lift your body up with the legs. Attempt to touch the tips of your feet with your hand when you are in a perfect V shape. It is advisable to make a beginning with three or more V sit-ups per day and then you can increase the repeats.

In Conclusion

Well, the above tips should be helpful enough in helping you develop better abs. Though the above workouts and tips have been presented specifically for women, even men can practice them to a perfect ab workouts schedule.

Love to flaunt a flat tummy and dress up yourself in a trendy Saree or Lehenga? Nothing can be better than going for the best ab workouts and achieve your dream of making it big in your social circles.

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Everything You Need To Know About BANG Energy Drinks

Say goodbye to your favorite pre-workout drink.

BANG energy drinks from VPX Sports are the hottest new products for athletes everywhere. On every can, you'll find their catchphrase "Potent Brain & Body Fuel" and it gives you just that. Clean energy, laser-sharp focus, and no sugar induced crashes are just a few of the reasons these bad boys are flying off the shelves faster than retailers can keep them stocked. Haven't heard of them? Sound too good to be true? Let me answer your questions.

What is it? It's an energy drink that's kind of like your typical Red Bull or Monster. It's a perfect substitution for pre-workout supplements or coffee.

Who's it meant for? Anyone! A better question to ask is, "Who isn't this drink meant for?" On the can, you'll find a recommendation for no one under the age of 18 to consume the drink. You also may want to steer clear of it if you're sensitive to stimulants like caffeine.

What's in it? BANG energy drinks contain zero calories, zero carbohydrates, and zero sugar. But what you can find are BCAA's, CoQ10, creatine, and copious amounts of caffeine. These are things athletes often take as supplements.

What are BCAA's? BCAA's are Branched Chain Amino Acids. They are known to stimulate protein synthesis, increase muscle function, decrease your soreness after a workout, and even aid in repairing damaged muscles.

What's CoQ10? Coenzyme Q10 is found in the mitochondria of your cells and sparks energy production. It helps produce energy your body needs for cell growth and maintenance. People often take this as a dietary supplement when they feel tired or lethargic.

What's super creatine? Creatine does a great job in enhancing athletic performance by aiding growth of lean body mass (AKA muscle). When you take creatine orally, the amount in your muscles increase and helps regenerate ATP more efficiently. According to the nutrition label, this so-called "super" creatine is bonded to Leucine to make Creatyl-L-Leucine. On SupplementReviews.com, a VPX Sports representative allegedly said the following about the Super Creatine in the drink:

"The creatine in there is actually something very special...it is the world's only water stable creatine. It is Creatine-Leucine peptide. Think of this...if you mix creatine in water, it sinks and if you mix leucine in water, it floats....if you combine the two into a peptide, it creates a water soluble and water-stable form of creatine. It also has a fatty acid chain that makes it easier to cross the blood brain barrier. The focus of the super creatine is not for muscle function, but for cognition...by combining this form of creatine with caffeine, it works synergistically for mental focus."

How much caffeine is in one can? In one can of BANG, you'll be blessed with 300mg of caffeine. This is the equivalent to over three cups of coffee.

Is that even safe? Yeah, it is. In order for the caffeine in the energy drink to be lethal at any capacity, I would have to drink 30.7 cans.

So, what are the downsides? There are two things that come to mind. One is that consumers have no idea how much BCAA's, CoQ10, or creatine is actually in the drink. It could very likely be trace amounts too small to do anything beneficial. Two, BANG energy drinks do not go through the FDA approval process.

Is it really that good? Well, out of 113 reviews of the product on Bodybuilding.com, there's an average 9.6 overall rating. Most reviews comment on the quality of the energy, the cognitive focus, and the non-existent crash once the drink wears off.

What kind of flavors can I get? There are currently eight BANG energy drink flavors on the market: Black Cherry Vanilla, Cotton Candy, Sour Heads, Star Blast, Blue Razz, Champagne Cola, Power Punch, and Lemon Drop.

Where can I buy BANG energy drinks? You can find BANG energy drinks at Amazon, your local GNC or Vitamin Shoppe retailers, Bodybuilding.com, VPX Sports' website, some gas stations, and privately owned retailers.

How expensive are they? This depends on where you make your purchase. The cheapest place to purchase your BANG energy drinks is at Bodybuilding.com for about $2.00 per can. You can find similar prices on Amazon and at your local retailers. The energy drinks are most expensive through the VPX website where you'll pay about $2.75 per can.

How does BANG compare to other energy drinks? I'll give you some data on nutrition facts and you can make your decisions based on that:

16 oz. BANG: 300mg caffeine, 0g carbohydrates, 0g sugar.

16 oz. Monster Energy (regular): 160mg caffeine, 54g carbohydrates, 54g sugar

16 oz. Red Bull (regular): 160mg caffeine, 56g carbohydrates, 56g sugar

16 oz. Rockstar (regular): 144g caffeine, 54g carbohydrates, 54g sugar

Cover Image Credit: Youtube

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33 Thoughts Gym Girls Have Every Single Time We Work Out

Be honest, we've all had these thoughts.


Going to the gym is a task that no one enjoys. We always hate the process it entails, and yet, we still go. I don't think I've ever met someone who has been excited to go to the gym. Even the thought of having to go to the gym tomorrow haunts me. Even though we hate going, we find ourselves showing up ready to take on the sweaty and used machines, and of course, the muscle-heads who only lift weights to stay in shape.

Whether you're trying to stay fit, lose some weight, or get in shape for bikini season, we have at least one thing in common: our thought process while working out. We all try and think about different things, but here are 33 things ALL girls have thought about at least once while at the gym.

1. Okay, time to work out

2. Can I skip today's workout?

3. No, I need to look good for bikini season

4. If I work out now, I can go out this weekend

5.Okay, I'm here... it's cardio time

6. There's no elliptical open, so I guess I can run on a treadmill

7. LOL I hate running, Stair Master it is!

8. I'm already breaking a sweat... how long has it been?!

9. Wow, only 7 minutes? This workout is endless

10. I can't wait to eat after this

11. Maybe I''ll get a burger... or pizza... or BOTH!

12. Okay, 30 minute cardio is up... abs circuit time

13. How do I use these machines...?

14. How many reps should I do?

15. Crap, there's a really hot guy next to me, stay calm!!!

16. Maybe I can impress him with my work out #skill

17. Just kidding, I probably look so stupid right now

18. I don't belong here... why did I decide this was a good idea?

19. Wait, what rep was I on again?

20. Whatever, I'm sure I did all of them

21. I can already feel my abs forming

22. I should make a really great workout playlist right now

23. Okay, let's do some pull-ups

24. Wow, I'm feeling so great about myself right now!

25. This is too hard. That girl made it look so easy...

26. I have no upper body strength

27. Oh this song is my jam!

28. Don't start dancing, you're in public

29. Okay, back to pull-ups

30. I should do this more often

31. Who am I kidding, I'll probably come back in 2 weeks

32. I'm over this. I've done enough for the day!

33. I deserve a burger... and some fries

Cover Image Credit:

Sara Kelliher

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