TipDeck.com » Building Muscle & Strength http://tipdeck.com Home of the how to videos and instructions Mon, 01 Aug 2011 04:59:26 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 How to Make Stepshttp://tipdeck.com/how-to-make-steps http://tipdeck.com/how-to-make-steps#comments Tue, 22 Mar 2011 01:00:00 +0000 Sofi http://tipdeck.com/?p=8232 How to Make Steps How to Make StepsMaking steps or building a stairway can be a tough task for any builder, especially for stairways that don’t run straight or involve several landings. Outdoor stairways that are used on porches and decks usually run straight and do not involve many complications, if the project is planned and executed carefully. Before you learn how to make steps, you will need to familiarize yourself with some basic terms used in a stair-building project.

1. Total Run is the total horizontal distance from the edge of the deck to a point level with the edge of the staircase on the landing.

2. Total Rise is the total vertical distance from the landing surface to a point level with the surface of the porch.

3. A stairway has three basic components – stringer, tread and the riser.
• Stringers are the sloped elements that support the stairway.
• Treads are the horizontal structures that you walk on.
• Risers are the vertical components at the back of each tread.

4. Run is the horizontal distance from the edge of one tread to the edge of the next tread.

5. Rise is the vertical distance from the surface of one tread to the surface of the next tread.

6. Passage width is the width of the stair.

7. Slope of a staircase is determined by the ratio of the rise to the run. It is usually between 30-35 degrees.

There are some legal requirements in stairway construction that must be adhered to while designing and building stairs.

• Each step must be of the same size and the rise and run has to be the same on every step.
• Width of a step must be a minimum of 2 ft 8’’.
• The maximum riser height allowed is 7 3/8’’, whereas the minimum run length should be 10’’.

Designing and Laying the Steps

• Measure the total rise and divide it by 7’’ (ideal riser height) to determine the number of steps you will be required to make. Then divide the total rise by the number of steps to find out the exact height of each step.

• Multiply the number of steps by the passage width to find out the amount of material needed for risers. For amount of tread material, deduct 1 from the number of risers and multiply by the passage width.

• Determine the total run by multiplying the number of treads with the width of each tread. Find out the square of the total run and the square of the total rise and add them together. The square root of the result will give you the exact stringer length.

• Now you can start laying the stairs. Place the stringers 36’’ apart, which will set the passage width to 36’’. Measure distance from a point 3’’ down from the top of the left-hand stringer to a point 3’’ up from the bottom of the right hand stringer. Cut a 2×4 board to that measurement. Now measure distance similarly from the right hand to left hand stringer and cut another 2×4 board. Attach both the boards in a cross pattern, to the inside of the stringers.

• Attach the stringers to the porch. Place the steps on the stringers and screw them properly. First start at the bottom, then go the top and then fill in the center steps.

• You can make the stair unit firm by attaching 2×4 boards vertically to the back of the uprights. To add a railing to the stairway, evenly space 36’’ 2×4 boards upright at either end of each step. Screw them in place and attach a 2×4 board atop to act as a banister.

• Your stairway is ready. Paint your steps if you so desire or leave them as it is.

Watch a video instruction on making stairs: the copied profile method

 

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]]> http://tipdeck.com/how-to-make-steps/feed How to Get Skinnyhttp://tipdeck.com/how-to-get-skinny http://tipdeck.com/how-to-get-skinny#comments Wed, 18 Aug 2010 11:00:41 +0000 Sofi http://tipdeck.com/?p=4581 How to Get Skinny How to Get SkinnySome people are born skinny. No matter how much they eat, they never seem to put on weight. How we crave to be like them! But most of the people in the world have a tendency to put on weight and need to be much disciplined to maintain a slim and fit body. People have different body types and they should realize this before trying to become skinny. Some are naturally skinny and never look fat, some can become fat and slim at will but the maximum people get fat very quickly and stay fat unless they resort to drastic tactics to lose weight. In fact, importance should always be given to getting slim and healthy rather than to become completely skinny and lose both fat and muscles and end up looking sick. Let us find out how to get skinny in a natural way so that our body is not adversely affected.

  1. There was a popular notion that if you starve yourself then you can easily get skinny. But now that scientists are better able to understand the human body, they say that starving makes the bodies try to save the food and not allow it to be burnt easily. The body is further put in turmoil when you are fed up of not eating and binge one fine day. The body will work in the right manner if you eat the right kind of food in a disciplined way.
  2. Although it seems strange, but you cannot eat less to lose weight. Instead, you have to choose the right kinds of food to eat to provide enough nutrition to the body. Your meals should have the adequate amounts of carbohydrates, proteins, vitamins, fats, minerals, roughage and water. You have to eat the right proportion of these nutrients to look lean and fit.
  3. By eating enough and at the right intervals, you will boost the body metabolism. This will burn away the calories and produce energy to give you stamina and keep you active. Eating less will lower the metabolism and hence less calories will be burnt leading to excess weight.
  4. Since most of us live in places with high levels of pollution, the impurities, smoke and deadly ingredients present in the air and in the food, tend to get stored in the fat cells. This leads to bloating of our body. You can get rid of this and become skinny by visiting a good spa. A good body wrap will help the toxins leave your body and you will lose a lot of weight. You will also feel energized and happy which will reflect in your health.
  5. It is important to do some amount of exercise everyday along with taking the right kind of food and water. Doing some weight training and also cardio will help you tone up your body. You can also take regular walks or do jogging and running for at least half an hour to become skinny.

It is actually not very difficult to become skinny if you make a resolution and stick to it. But the challenge is to maintain your low body weight after attaining it. It will require a lot of discipline in eating and exercising habits to stay skinny throughout your life.

Watch a video instruction on how to get skinny

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]]> http://tipdeck.com/how-to-get-skinny/feed How to Detox Your Bodyhttp://tipdeck.com/how-to-detox-your-body http://tipdeck.com/how-to-detox-your-body#comments Fri, 07 May 2010 08:01:11 +0000 Sofi http://tipdeck.com/?p=3603 How to Detox Your Body1 How to Detox Your BodyDetoxification of the body implies the removal of impurities and toxins from the body through the method of the body. These days many people are wishing to detoxify their bodies by using detox cleanses and body fasts. One can also notice many over the counter detox pills and diets that are available today in the market. There is no harm in detoxification of your body, but doing so with the help of these heavily marketed pills and diets can land you in more trouble than one can handle. Detoxification is generally undertaken to get rid of the toxins that have accumulated in the body through the consumption of alcohol, fatty food or even tobacco. In this article we shall know about the process of detoxifying one’s body without causing it much harm. Here’s how:

  • Visit your family physician and ask him/her to check out your overall health condition. Incase you are diabetic or are suffering from some other chronic illness then you need to be extra careful about detoxification as it might have an effect on your blood sugar levels or on the overall stress of your body. Talk it out with your physician regarding your interest in getting a detox done. He might just suggest out some ways in which you can change your cleanse without affecting your health condition. Another important issue is to decide on how many days one undergoes the detox session. The general and average time is about 3-5 days but should opt for a two day session incase you are doing it for the first time. Any session of detoxification that stretches beyond the span of 5 days is definitely unhealthy for your body as a whole.
  • You would have to cleanse up everything around you that might even suggest of toxins. This includes the area in your house and in your work. Try and throw out anything that might lead to temptation. Toxins here can include alcohol, air fresheners, any fatty foods and tobacco. Avoid anything that can lead to an intake of more toxins in your body. After having done that, sit down and prepare a menu for yourself. Menu shall include both the meals and any snacks in between the meals. You shall have to ensure that the menu that you are preparing for yourself contains all fruits or vegetables only. Foods such as lemon, avocado, beet root and blueberries are known as super foods because they have the innate capacity to clean the body and blood. During your detoxification session you shall have to completely avoid any food that contains starch and milk. You shall also have to omit out on meat products and on grains.
  • Make sure that your house is always packed with fresh fruits and bottled water. You shall have to ensure that your meals consist of fresh vegetables only. Stale and rotten vegetables will make your detox session a complete failure. To avoid all those alluring dishes and desserts, you would have to keep lots of water and loads of healthy and fresh food handy. Do not ever compromise on your sleep. Avoid taking too much of stress during the detoxification period. Make sure that you keep your body clean by bathing daily. To keep the blood circulation in your body alright, you can also undergo some light exercises. Another very important aspect of detoxification that many of us choose to ignore is that one should never starve while undergoing detox. Keep your body fit by eating healthy food regularly.

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]]> http://tipdeck.com/how-to-detox-your-body/feed How to Get Rid of Stomach Fathttp://tipdeck.com/how-to-get-rid-of-stomach-fat http://tipdeck.com/how-to-get-rid-of-stomach-fat#comments Sun, 11 Apr 2010 20:02:02 +0000 Sofi http://tipdeck.com/?p=3374 How to Get Rid of Stomach Fat How to Get Rid of Stomach FatEvery one of us likes to have a flat stomach equally added with a fit and healthy life. But only a few are successful and able to manage to what we all tend to maintain and follow. This is because especially if we are working or have a profession then maintaining a slim and attractive figure becomes relatively tough when we have a hectic and tiring schedule moving along with us. Staying healthy and being fit is what almost every individual dream and desire. This is because a healthy and fit body not only makes us look smart and appealing but also boosts our confidence in many ways. A healthy body with a flat stomach keeps us active and agile. We can definitely see a shine or glaze on the face with a smiling a fresh look one who is slim and not obese.

Below mentioned are some of the important factors that can help an individual get rid of stomach fat. The information is described in brief under the following subheads: -

Food Habits

A diet chart with menus that are embedded with food items that have nutritious values is very important for keeping you healthy and active. But this is not always possible for an individual who tend to go for the fast foods or the spicy menus that comes his way during the office hours. Oily and spicy food not only make us gain fats but also at times lead to indigestion. Such food items should be avoided as far as possible. Often it is read and found in a survey that such food habits lead us in acquiring fats especially on the stomach because we work maximum of our time by sitting in a professional life. These fatty meals and food items are even the primary sources to make us feel lazy and inactive. It is always a wise decision and also recommended to drink more water and also juices rather than fatty diets if we tend to be hungry at regular intervals than normal. You should try to increase your metabolism but not the hunger for any particular food stuff. Also it is very important to eat that suits your body not always that suits your taste and desires.

Fitness Exercise

It is not always possible to maintain a strict fitness regime but at least we can make an effort to have a long morning or evening walk. Walking is a very good exercise and keeps the whole body in tone. Even brisk walking is recommended who have a few extra pounds on the belly or waist line. It is not necessary to neither spend long and tiresome hours in a multi-gym nor go for some heavy exercises. Instead free hand exercises can come really effective to get rid of fats from the stomach. But make sure you do these exercises regularly and steadily.

By pursuing with the information and details described under the subheads in the above an individual can now try and get those extra fats from his stomach. But it is very essential to avoid taking oily and spicy foods to a certain extent.

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]]> http://tipdeck.com/how-to-get-rid-of-stomach-fat/feed How to Build a Forthttp://tipdeck.com/how-to-build-a-fort http://tipdeck.com/how-to-build-a-fort#comments Sat, 03 Apr 2010 14:01:55 +0000 Sofi http://tipdeck.com/?p=3300 How to Build a Fort3 How to Build a FortBuilding a fort can be a real fun activity for kids as well as for adults. Though the building of a fort in the usual traditional manner can be quite challenging, we can try to alter it a bit by attempting to build a log cabin fort. The most important thing to search for while starting to make a log cabin fort is a fallen tree. This is because fallen trees make excellent roof beams for log cabin forts as you can lean your log against them. Have a look at the step by step guide below that can make your task of building a log cabin fort all the more easy and simple:

  • When you are out on the look out for a fallen tree, try to find out a big and old one. You also have to keep in mind that the tree should have fallen in such a manner that its roots one end of it off the ground. This is necessary because you would want the gap to be optimum enough for you to be able to sit under it. However avoid very high trees which have fallen because they might trigger you to use very long branches! Therefore try to find out such a fallen tree which is just apt in size and shape.
  • The next step involves the gathering of a lot of branches. You will have to collect thick and heavy ones as well as the twigs and thinner sticks. Remember that you can always discard the ones you do not need but it is important to have your stock ready for any requirement that might arise while building your log cabin fort. After having gathering all those branches and sticks, you shall have to lean the branches against the fallen tree. Lean the branches in either side of the tree and make sure that you start off from the roots of the fallen tree. You have to keep in mind that the leaned branches should be at an angle of 30 degrees against the fallen tree so that they make up two uniform wall like structures for your log cabin fort. Ensure that the branches are packed as compactly as possible. There is no need to attach the branches together as the law of gravity will hold them all together.
  • Start stacking the gathered branches horizontally against the walls that you have just made by leaning branches against the fallen tree. Those small sticks and twigs which you have gathered can now be used to build your log cabin fort by stacking them up to the top. You shall have to provide support to the sticks that you have placed by using mud, vines, string etc. Keep in mind that the vertical branches have no chances of falling down but the ones which are horizontal can slide down and fall. It is therefore necessary to tie them up onto the vertical branches and then use mud all over them so that an extra reinforcement is provided. The mud will help the branches to be steady and will also give some insulation.
  • The door of the log cabin fort can be made by hanging a tarp in the front of the open end by using string. One can easily use this as a door to the fort and push the same aside to get in and come out. You need to remember that you can always make small log cabin forts incase you do not have enough supplies. All you need to take care is that the fort should be well built and that the branches that are stacked against each other and against the fallen tree do not slide down.

Watch a video instruction on how to build a fort

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]]> http://tipdeck.com/how-to-build-a-fort/feed How to Build a Bbqhttp://tipdeck.com/how-to-build-a-bbq http://tipdeck.com/how-to-build-a-bbq#comments Sat, 27 Feb 2010 08:02:09 +0000 Sofi http://tipdeck.com/?p=2933 How to Build a Bbq1 How to Build a BbqGenerally, barbeques are available in the outlets in various sizes and shapes. But for the DIYers, nothing can be more satisfying than building a bbq themselves and enjoy barbequing inside their garden. In fact, these days many people prefer to build their custom made barbeque that fit into their requirements. Making a barbeque doesn’t require you to have a special skill if you are interested to build a brick bbq. Making a brick barbeque is relatively inexpensive and the good thing is that the design easily blends in with the design of your home and patio. Read the methods of how to build a bbq and prepare your own barbeque that will last for years.

  • Choosing site to build brick barbeque inside the garden is the first step of making your barbeque. Hence, take your decision of the location carefully. Wherever you decide to construct your barbeque, you must take care to build it on a solid hardstand. A concrete surface is an ideal platform to start with building your barbeque.
  • Lay the bricks out to dry so that they enable correct bonding while making the bbq.
  • Before building your barbeque, make a wooden frame to define the outline of the construction. For an amateur builder it may be difficult to arrange the bricks on straight line while building the structure. The wooden frame can help you build the base of the complete structure. Mark the area of the brick walls for the barbeque.
  • How to Build a Bbq6 How to Build a BbqBefore you lay thee first layer of bricks, spread a bed of mortar on the line. Prepare the mixture for mortar with one part of cement and five part of water, and add enough water for consistency of the mixture. The layer of mortar marks the outline of the barbeque and forms the platform to lay the first layer of bricks.
  • After the first layer of bricks are laid, check the level of the bricks and make sure that the corners form right angles. Add extra layers of bricks taking care that the corners are vertically straight. While constructing the structure check the angles so that you get a square shaped structure after it is finished.
  • Use spirit levels to check that the two sides of the structure are even. After lying the brick till seventh layer, create a flush edge by using half bricks on the inner wall of the left hand side. This side-on is built to create a ledge for the charcoal tray. Add another side-on on the same wall to support grill tray after another three layers of bricks.
  • Here you need two more courses of bricks to complete the barbeque. Before you add the last layer of brickworks, push four metal pins into the layer of mortar to support warming grill shelf. Add a layer of mortar to the outer wall of the barbeque to give it a professional finish.
  • Make a table top along side the main structure of the barbeque by setting a paving slab on a bed of mortar.
  • Leave the structure for a couple of hours and then carefully scrape the top coating of mortar from the top of the brick wall with the help of a jointer for a tidy finish.

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]]> http://tipdeck.com/how-to-build-a-bbq/feed How to Build a Halfpipehttp://tipdeck.com/how-to-build-a-halfpipe http://tipdeck.com/how-to-build-a-halfpipe#comments Sat, 20 Feb 2010 04:02:51 +0000 Sofi http://tipdeck.com/?p=2869 How about building your personal halfpipe and having all your friends enjoy there? Well, if you think it is a tough task to construct it yourself, read the instructions for how to build a halfpipe and get started with building one for your personal use.

  • Materials required to build a halfpipe are 8 sheets ¾” plywood, 2×4” stock, 10’ PVC pipe, laminate, nails, 1 ½” screws.
  • Tools required for building halfpipe are hammer, circular saw, drill with selection of bits, tape measure, fishing line, pencil/paper.
  • Before you start building your halfpipe, inspect the site properly where you want to install the halfpipe. The overall size of the halfpipe should be determined by considering the area available for it. Again, while planning out the size of the halfpipe, keep in mind the standard size of the lumber and plywood.
  • Begin with designing the layout of the frame which is a structure of two symmetrical sides. Now, use 2×4” stock to prepare the main bracing structure of the halfpipe which is approximately 8’ long and 4’ wide. The height of the bracing should be around 3’ 3”. Construct the base with two 4×8’ sections as floor supports and placed approximately 7 7/8” apart. Lay the side bracing on its sides so that the vertical bracings face each other. Build the finishing line so that the design creates a curve with 5’ 7 1/2” radius. This will form the bowl of halfpipe. Double up the bottom support with vertical support system and the base. Then develop the side bracing with the radius line of the curve.
  • How to Build a Halfpipe How to Build a HalfpipeThe next part of building halfpipe is the vertical support sides. Connect the sides of vertical support with cross members. While connecting the sides, make sure that the members are placed at least 7 ½” apart. Bend over the cross members at the point where the seams of the plywood meet. It ensures that the plywood won’t separate while using the halfpipe. With this much of work, you are ready with the frame of your half pipe.
  • How to Build a Halfpipe1 How to Build a HalfpipeWhile constructing the halfpipe there are other several important matter to be taken care of to avoid damage on using. The meeting point of the horizontal starting platform and vertical decking is known as grinding rail. By introducing an element to this particular section of the halfpipe, you can significantly reduce the damage caused to both vertical decking and horizontal board. Screw a 10’ length of PVC piping to the support system and plywood to provide the support of a cushion to the transition area.
  • As the main parts of the construction are over, it’s time to move on to the next level where you attach the plywood decking to the frame to form the platform. Bend over the decking and use 3” screws to fit it to the frame and prepare the ramp. Glue the surface of the ramp to attach plywood and prepare the surface for your use. Increase the support of the starting platform so that it can hold several people at a time.
  • As you are investing money, time and energy for building your halfpipe, ideally you should be able to use it throughout the year. But, unfortunately, it is not possible in most places. Hence, while building the pipe think about the possibilities of disassembling the halfpipe in the off seasons. Screws are better options than nails in this regard. Also, keep in mind the storage requirements of the parts after disassembly.

Watch a video instruction on how to build a halfpipe

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]]> http://tipdeck.com/how-to-build-a-halfpipe/feed How to Learn Exercises to Flatten Stomachhttp://tipdeck.com/how-to-learn-exercises-to-flatten-stomach http://tipdeck.com/how-to-learn-exercises-to-flatten-stomach#comments Thu, 11 Feb 2010 08:00:37 +0000 Sofi http://tipdeck.com/?p=2746 How to Learn Exercises to Flatten Stomach How to Learn Exercises to Flatten StomachPeople spend thousands of dollars to remove those extra fats from their abdomen. But not everyone get the desired result even after spending hours in gyms. The basic problem is irregularity and inconsistence with the process. If you maintain discipline with your day to day work and regularly do the right exercises to flatten stomach you can get a perfect body structure and good health in the bargain. If you are like most people who hate or lack the time to visit the gym, you can try these exercises at home and keep your body fit.

  • Lie flat on your back with your arms alongside your body. Slowly exhale and simultaneously raise your legs in the air upto 2 feet from the ground, keeping them straight. Stay in that position for 15-30 seconds and then, slowly put your legs down. Initially, practice the exercise for 5-6 times in a day and increase the number every week for better result. This is one of the most effective exercises to reduce excess fats from the abdomen and thighs.
  • Lie on your back and lift your legs bending them at the knees. Keep the legs parallel to the ground with your thighs at 90 degree with the ground. Now, move the legs forward and backward keeping the legs parallel with the floor. You can feel a stress in the lower abdomen while moving your legs. Continue this exercise for around 30 seconds and come back to your original position. Again do it after sometime. Taking rest for 1 min between two sets of exercise is more effective. Initially you can do 2-3 sets of the exercise and gradually increase the number every week.How to Learn Exercises to Flatten Stomach1 How to Learn Exercises to Flatten Stomach
  • Lie flat on your back and bend your knees so that your feet are placed flat on the ground. Cross your hands on the chest so that you don’t get a support when you bend forward. Now, exhale and slowly bend your chin slightly towards the chest and raise your body above the ground bending it from the upper abdomen. Stay in that position for some time before coming back to the original position as you inhale.
  • Lie flat on the floor with your hands crossed behind your head. Tighten the abdomen muscle to support you raise your upper part of the body bending it sidewise. At the same time lift your legs alternatively from the ground bending it from at the knee. Bend your body towards left and raise your left leg so that the right elbow touches your left knee. Then come back to your original position. Do the same with the left leg and right elbow. Repeat the exercise five times with each side.
  • Lie on your back on a flat surface with your hands parallel to your body. Raise your legs and move them as if you are riding a bicycle in the air. This is a very good exercise that works for the abdomen and thigh muscles.

Watch a video instruction on how to learn exercises to flatten stomach

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]]> http://tipdeck.com/how-to-learn-exercises-to-flatten-stomach/feed How to Get a Flat Stomach Diethttp://tipdeck.com/how-to-get-a-flat-stomach-diet http://tipdeck.com/how-to-get-a-flat-stomach-diet#comments Fri, 22 Jan 2010 16:05:40 +0000 Sofi http://tipdeck.com/?p=2505 How to Get a Flat Stomach Diet How to Get a Flat Stomach DietDoesn’t the girl in the ad look really magical with a completely flat stomach? When you don’t have a flat stomach to be proud of, you tend to feel jealous whenever you notice a really flat stomach. But in fact, with a little bit of hard work, it is possible to get a flat stomach. Exercises and diet are two main things which give the desired effect. Let us concentrate on finding out the diet required first. But be sure that you don’t have to starve to get a flat stomach; you only need to eat the right kind of food.

  1. Breakfast: It has been said that you must eat breakfast like a king. Since you are “breaking your fast”, you have to eat a sumptuous meal at the start of the day. But be sure that in your haste to eat a good meal, you don’t eat the wrong kind of food. Eat something healthy and cut out on the eggs, bacon and pancakes. Try to keep the fat out from your food. You can choose between low-fat yogurt and fruit, a bowl of high-fiber cereal and skimmed milk or even a low calorie protein shake.
  2. Snack: If you are a small eater and cannot eat a good amount in your breakfast, then make sure that you take a small snack before lunch. This will help you curb your hunger and also make you eat less lunch. So what are the things you can have as a snack? You can have a fruit like a banana, apple, grapes or raisins. They will apply brakes on your hunger and yet not add to the inches on the belly.
  3. How to Get a Flat Stomach Diet1 How to Get a Flat Stomach DietLunch: When you have a fruit as a snack, your mouth has already savored something sweet. Hence, you might like to taste something salty now. Again, you need a low-calorie meal like a salad with the dressing on it being very low on calories. Carrots, tomatoes and a light tuna maybe just right for you. You are also free to take a sandwich consisting of chicken breast or lean turkey. You can add some lettuce, tomato and mustard to it. Choose brown bread over white bread as it is more nutritious, has less calories and more fiber.
  4. Snack: Since the time between lunch and dinner is quite long and you have not had anything substantial for lunch, you might feel hungry again. You can either take a fruit or go for a celery or broccoli but with a low-calorie vegetable dip. It is alright to eat a good amount of low-calorie fruits and vegetables. There should be no other coating on them.
  5. Dinner: Just like you ate dinner as a king, so also you have to eat dinner like a pauper. Since you will be sleeping next and there will not be any activity in your body, not much energy is required. Hence, you need to eat less like baked chicken or broiled salmon. A salad can accompany this meal. But remember, the serving should not be more than the size of your fist. Keep the dressing light with minimum amount of sauces.

Once you start eating your regular meals in this way, your system will learn to be disciplined and you will soon get a flat stomach. But if you want to hasten up the process, then do learn all the good exercises to burn the fats away. Soon you will be able to compare your belly with the model on your magazine. You are sure to be proud of your effort.

Watch a video instruction on how to get a flat stomach diet

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]]> http://tipdeck.com/how-to-get-a-flat-stomach-diet/feed How to Get Lower Abshttp://tipdeck.com/how-to-get-lower-abs-2 http://tipdeck.com/how-to-get-lower-abs-2#comments Fri, 22 Jan 2010 08:00:34 +0000 Sofi http://tipdeck.com/?p=2501 How to Get Lower Abs How to Get Lower AbsIt is quite easy to get frustrated after doing exercises for a number of days and still noticing no change in the lower abs. There maybe some lowering in the total weight of the body but there will hardly be any change in the abs. This can be really distressing. But there is no need to lose heart at all. You need to realize that you are not doing the exercises required for getting a perfect lower abs. There are specific exercises which have a positive effect in the right place making you really look fit and healthy.

Besides making you lose fat in the lower abs, the exercises should also help to tone up your entire body. You should lose the flab that you have throughout your body, especially in the lower abs. So there are a few other things you should follow along with practicing the exercises for losing weight in the lower abs. If you have only a few pounds to shed, then the lower abs workout will do the trick. But if you have quite a few pounds to shed, then you have to do strength training, interval training and also eat the diet necessary for keeping a healthy and fat-free body.

But let us consider here only the exercises necessary to keep the lower abs in shape. These exercises need to be done in a particular routine. There should be very little rest in between the exercises which are specifically called abdominal circuit training. Some of the best lower abs exercises are discussed below.

  1. How to Get Lower Abs1 How to Get Lower AbsPlace your hands under your buttocks and lie down on the floor. Your legs should be lifted up so that they are straight up in the air. Now pull in your abs so that the midsection is completely tense. Then try lowering just one leg so that it is just a few inches off the ground. Hold for 1 second and then rest it on the ground. Do the same with the other leg. Repeat this process a number of times.
  2. Again, you have to start in the same way. Keep your hands behind your buttocks and lie down on your back. Put your legs up vertically in the air and then bend your knees to form a right angle. Then pull in your abs and make your midsection tense. Now, keeping the legs at the right angle, lower them to the ground until they are just a few inches off the ground. Bring up your knees towards the chest while tightly squeezing the abs. Repeat this process a number of times.
  3. Begin by putting your hands behind your buttocks and lying down on your back. Put your legs up in the air so that they are very straight. Pull in your midsection so that your abs is tensed. Lower both legs at the same time until they are few inches off the ground. Hold this position for as long as you can and then return your legs to the vertical position again. Repeat the process a number of times.

But before you set out to do these exercises, take the advice of a doctor, especially if you have back problems. These exercises along with a healthy food regimen will help give you a very flat lower abs.

Watch a video instruction on how to get lower abs

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