The Top 10 Ab Exercises

Want to know the most effective ab exercises for developing beautiful, sexy six pack abs? The following ab exercises are the results of the American Council on Exercise's (ACE) study to determine the most effective ab exercises. By understanding which ab exercises are the most effective you can get the most out of your time in the gym. Top Ten Most Effective Ab Exercises Bicycle Exercise - 1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 15-25 reps. Captain's Chair Leg Raise - The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right: 1. Stand on chair and grip handholds to stabilize your upper body. 2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. 3. Don't arch the back or swing the legs up. 4. Slowly lower back down and repeat 15- 25 reps. Exercise Ball Crunch - The exercise ball crunch is an excellent exercise for targeting the rectus abdominis. To do the exercise crunch correctly: 1. Lie face-up with the exercise ball resting under your mid/lower back. 2. Cross your arms over the chest. 3.Lift your torso off the ball. 4. Pull the bottom of your ribcage down toward your hips as you curl up. Note: keep the ball stable (i.e., you shouldn't roll). 5. Slowly in a controlled fashion lower your body back down, getting a stretch in the abs. Repeat for 15-25 reps. Vertical Leg Crunch - The vertical leg crunch is another effective ab exercise that targets the rectus abdominis. The vertical leg crunch also works the obliques (side of the abs). To perform the vertical crunch correctly: 1. Lie face up on the floor and extend the legs straight up with knees crossed. 2. Contract the abs and lift the shoulder blades off the floor, as though reaching your chest towards your feet. 3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 4. Lower and repeat for 15-25 reps. Torso Track - The Torso Track is a advanced ab exercise and should be done with extreme care otherwise an injury can occur. To perform the torso track correctly: 1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them). 2. Exhale and glide forward as far as you comfortably can while still feeling stable. Caution: If you collapse in the middle and feel it in your back, you've gone too far. 3. While contracting the abs pull your body back to the starting position. Repeat as many as you can and perform to failure. Long Arm Crunch - The long arm crunch is an ab exercise that emphasizes the upper part of the abs. To perform the long arm crunch correctly: 1. Lie on the floor, bench or mat. 2. Extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. 3. While keeping the arms straight contract the abs and lift the shoulder blades off the floor. Note: If you feel neck pain, take one hand behind the head while keeping the other arm extended. 4. Lower and repeat for 15-25 reps. Reverse Crunch - The reverse crunch is a great exercise that works the entire abdominal area. To perform the reverse crunch correctly: 1. Lie on the floor and place hands on the floor or behind the head. 2. With the feet together or crossed, Bring the knees in towards the chest until they're bent to 90 degrees. 3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. 4. Lower and repeat for 15-25 reps. Important Note: the reverse crunch movement is a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum. Full Vertical Crunch - To perform the vertical crunch correctly: 1. Lie on your back and extend the legs up towards the ceiling. 2. Place hands behind your head (lightly cupping it, do NOT Grab behind the head). 3. Contract the abs and lift the shoulder blades off the floor, while simultaneously pressing your heels towards the ceiling. The goal is to create a 'u' shape with the torso. 4. Lower back to the starting position slowly while keeping a tight core. Repeat for 15-25 reps. Ab Rocker - Although I am not a huge fan of ab machines, the ACE Study found the Ab Rocker to be #9 on the Top 10 Ab exercises. To perform the ab rocker ab exercise correctly: 1. Sit on the Ab Rocker and grab the bars in each hand. 2. Contract the abs and rock forward, originating the movement from the abs rather than using momentum. 3. Release and repeat for 1-3 sets of 15-25 reps. Note: the key to this exercise is to perform the ab movement slowly to reduce momentum and increase the tension on the abs. Another important tip is to focus on the abs and not use the arms. Plank on Elbows and Toes - The plank exercise although ranked number 10 in the ACE study is a extremely effective exercise for building a strong core. The Plank on Elbow and Toes ab exercise is a great exercise that helps build a strong core, since besides working the abs the Plank on Elbows and Toes also works the back and several core stabilizer muscles. To perform the plank on Elbows and Toes correctly: 1. Lie face down on mat resting on the forearms, palms flat on the floor. 2. Push off the floor, raising up onto toes and resting on the elbows. 3. Keep your back flat, in a straight line from head to heels. 4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. 5. Hold for 20 to 60 seconds, lower and repeat to failure. Source: http://www.musclemagfitness.com/fitness-and-exercises/general-fitness-articles/the-top-10-ab-exercises.html

Natural Acne Cures

What is Acne?
Acne is a disorder that causes skin eruptions and inflammation in human beings. It occurs principally during the adolescence/teenage years – the Pimple Phase, so to speak, which is suffered or endured by nearly 90% of the young population. But Acne is also quite commonly seen in adults.

What causes Acne?
It is thought that the increased production of the Testosterone hormone and natural oils in the body during the teenage years is responsible for the formation of pimples. However other physical and genetic factors may also play a role. Stress, psychological disturbances, and irregular living habits can also bring on Acne.

Impact of Acne
While Acne is not life-threatening, it can have a very adverse psychological impact on it's young sufferer. At the very time of your life, when you're extra-conscious about your looks and want to fit in, being marked out by acne can be extremely difficult to live with. Teenagers with acne are often prone to depression and often show poor self-esteem and a general lack of confidence.

The large incidence of Acne is the reason there are so many skin products in the market, designed to fight and cure it.

Some Natural Anti-Acne Products you will find in the market
Tea Tree Oil, Aloe Vera, Zinc, and Vitamin A are some natural products that have been used with some success to cure Acne. A word of caution about 'natural' skin care items. They often contain certain chemicals for preservation purposes. Some of these may not be advisable for you if you're pregnant or have certain special health considerations. As mentioned, it is best to consult with your doctor before embarking on any therapy.

Tea Tree Oil
Tea Tree Oil is obtained from the Melaleuca alternifoliais tree from Australia. It is very effective against Acne as it contains bacteria-fighting substances called Terpenes. Acne is often caused by bacteria and the Terpenes either outright kill them or weaken them enough to be destroyed by protective antibodies. There are very little side effects from using Tea Tree Oil.

Aloe Vera
The watery gel from Aloe Vera plant is also a highly effective natural cure against Acne. The enzyme-rich gel has very soothing anti-inflammatory and anti-bacterial properties. It can also be taken internally and helps clean up and detox the digestive tract. This in turn can help clear up the skin.

Zinc
Zinc is taken in the form of capsules. It helps to strengthen the human immune system and to repair the skin.

Vitamin A
Vitamin A tablets are also a natural and effective Acne cure. Vitamin A promotes healthy skin.

Vitamin E
Vitamin E also helps in countering Acne. It is a natural antioxidant and beneficial for the skin. Vitamin E comes in soft gelatin capsules that contain Vitamin E, Soybean Oil, Glycerin, and Water.

Some Natural Homemade Cures to counter Acne
The most important thing to do if you suffer from Acne is to drink at least four pints of water every day. Drinking a lot of water is very beneficial to your skin. Including fresh fruit and leafy green vegetables in your daily diet will also bring about a marked improvement in the quality of your complexion.

Before bathing, apply a mixture of tomato pulp – real tomota pulp, not packaged one – honey and rose-water to your face and keep for twenty minutes before washing off.

At night, before going to bed, apply a mix of cream, glycerine, and lemon juice to your face and again keep it on for a short while before washing.

Regular Yoga exercises will also improve skin and overall health.

Things to Avoid
Avoid touching your face all the time, keep your hair away from your face, and avoid picking at pimples.

Another important thing if you're prone to Acne is to avoid using heavy make-up – in fact, it is preferable to avoid make-up altogether. For an effective cure, stay as natural as possible.


Source: http://www.buzzle.com/articles/natural-acne-cures-home-remedies/

Honey for Acne

If there is one other thing that has the possibility of being more irritating than acne, then it is the scars acne leaves behind. I see your head nodding right now saying “Amen to that!” I understand how that could be really frustrating for you because you are looking at a possibility of a lifetime relationship with that ugly scar; and as if adding insult to injury, scar removing creams are hilariously expensive! Luckily for you and me (yes, I still have scars from my acne too) there is a natural way to remove those disgusting scars – using honey for acne.

Okay, if you ever meet people who try to convince you that honey masks can actually cure acne, head for the door and run as far away as you can; you are being hoaxed. Honey cannot cure acne; it simply does not have the properties to do this. However, honey can help slowly fade acne scars away. I admit, the healing process is really long and it might take a few days and even weeks before you start seeing initial results, but the wait will be worth it.

I also admit that I do not know what exactly it is with honey that helps with the acne scars but years of observation, coupled with my personal experience, have proved to me that honey is really effective in removing acne scars. Other than that, honey masks also help give your skin a certain healthy glow and they aid in retaining moisture in your skin too.

Tasty and effective for acne scars. You can't beat that.

Take note though that there are a lot of honey types out there and although they are all effective, some work better than others. For starters, raw and natural honey is always best. Processed honeys are usually devoid of their natural juices and the elements that make honey oh-so-sweet for your skin. The best among the best, however, is the Manuka honey which is the richest and the purest of them all.

How To Make  A Honey Mask For Acne

You can use a honey mask like a regular mask and you can apply it every day if you have the time. Take a spatula of honey and spread it evenly on your clean face. You know how this works; let it dry for 20 minutes and rinse it off with warm water. You will instantly feel that your skin is softer and it will look healthier and revived too. Be sure to wash all the honey off though, you wouldn’t want to wake up to a swollen face from ant bites.

Source: http://www.homeacneremedy.com/honey-for-acne/

Honey Treatment for Hair

Honey has been used as part of the hair care for many centuries. Honey recipes are versatile in that they can be used for any type of hair.

Honey is excellent for adding moisture and manageability to your hair. It’s not expensive and can really improve the condition of your hair.

Because honey holds on to water molecules it is a fantastic treatment for dry, damaged hair.

Just keep in mind that honey can lighten your hair after a while.

To add extra softness and shine to your hair, apply honey to damp hair and leave it for 20 minutes. Then shampoo and condition as usual.

For a good deep conditioning honey treatment, add a tablespoon of honey and oil to your conditioner. Leave for half an hour. Rinse thoroughly with warm water.

Honey can also be used for hair growth. Here is a conditioner that uses honey for hair growth treatment.

You will need 3-6 tbsp. of honey, 1-2 tbsp jojoba oil or olive oil and a few drop of favored essential oil.

Mix all ingredients and massage into your scalp. Leave for 15 minutes, rinse with cold water and shampoo.

Source: http://www.hair-styles-secrets-revealed.com/hair/493/honey-hair-care-treatment/

Mayonnaise in Hair

Back in the 1950 mayonnaise hair treatments were all the rage as a cheap, effective way to deeply condition the hair. It lost its popularity overtime as more and more designer hair conditioning treatments came out, but even today it’s a great inexpensive home remedy for dry and damages hair that is cheap and efficient.

Why Use A Homemade Hair Treatment?

If you are like most people, your hair is exposed to many harsh environmental factors such as drying wind and hot sun and an accumulation of styling products such as hair sprays or gels. Many hair styling products contain alcohol and can be very drying and damaging to hair follicles.

Over time, hair can become visibly dry and damaged. Regularly conditioning the hair with a mayonnaise hair treatment or other conditioner helps protect the hair from heat and styling stress and helps to repair it making it look healthy, shiny, and less frizzy.
Most commercial hair conditioners today contain chemicals that can irritate your eyes or skin. By making your own healthy hair treatments you can save money and also condition your hair free of any potentially harmful chemicals that can irritate the skin or scalp.

What are the Benefits of a Mayonnaise Hair Treatment?

The egg yolk contains a form of protein that is commonly found in standard hair treatments and conditioners. Using either an egg shampoo or a type of egg/mayonnaise hair treatment, the protein from the yolk temporarily fills in gaps in the hair shaft, making the individual micro layers of the hair lie flat, giving the hair a fuller, shinier appearance.

Homemade Mayonnaise Hair Recipe

Making mayonnaise from scratch is not complicated, although it takes a bit of time. Lightly beat an egg yolk in a large mixing bowl and drizzle in 1/2 cup of extra-virgin olive oil, using a hand mixer to whip it until it forms light foamy peaks turning into mayonnaise.
Apply to clean dry hair and comb through thoroughly. Cover with a plastic bag or wrap and leave on for at least 20 minutes, then rinse well and style as usual.

Of course, the shortcut is to apply about 1/4 cup of store bought mayonnaise or hair mayo below. The only downfall to this is the smell, for some reason, store bought mayo has a stronger smell. I realize there are worse things in life than placing mayonaise in hair and scalp, but it can take an adjust as far as the smell is concerned. Either should provide similar benefits: deeply conditioned hair for pennies per treatment.

Source: http://www.beautytips411.com/mayonnaise-hair-treatment/