Activity from tips (page 13)

Crunch Time

Posted by on Thu, September 15th, 2011 at 5:00 pm

Are you looking to flatten that stomach and build up those abs?  Lucky for you, I’ve found an awesome article that highlights 3 great core exercises.  According to DontEatDirt.com, doing thousands of crunches will not bring you the optimal results that you are seeking.  However, following these exercises will lead you to a healthier and more appealing lifestyle.  Let’s first take a look at their 7 reasons why core exercises are good for your personal training routine:

  1. Core exercises improve your balance and stability
  2. Core exercises don’t require specialized bulky equipment
  3. Core exercises can help tone your abs
  4. Stronger core muscles make it easier to do almost all other physical activities
  5. Core exercises can be done at your own pace
  6. Core exercises can be done from the comfort of your own home
  7. Core exercises can help you reach plenty of your other fitness goals

Now let’s take a look at the recommended exercises:

Fitball Crunch

Start – From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back region. Cross your arms over your chest or place your finger tips lightly on the sides of your head.

Movement – Contracting the abdominals, raise your upper body about half way up until you feel a full contraction. Slowly return to the starting position.

Key points – Exhale while raising your body. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed.

Caution – The ball should not roll forward and back – it should remain stationary. For added support spread your feet wide the first time you try the exercise.

Reverse Ab Curl (for the lower abdominal region)

Place all your focus on the lower abdominal area contracting. It may be difficult to initially concentrate on the area, but once you master the movement with the correct mental concentration, you’ll really feel the area being worked

Start - Begin on your back on a mat with your back relaxed and your hands on the floor by your hips. Raise your legs into the air and focus on keeping your upper back pressed into the floor throughout the exercise.

Movement – Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of your abdominals and can no longer lift your hips. Slowly return to the starting position and repeat.

Key points – Exhale while lifting your hips. Inhale while returning to the starting position.

Caution – Do not swing your legs.

Bicycle Maneuver

Start – Lie on your back on a mat keeping your lower back in a comfortable position. Place your finger tips lightly on the sides of your head and lift your knees up to about a 45 degree angle.

Movement - Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Key points – Your legs and shoulders should remain elevated from the floor during this exercise and the lower to the ground that your legs bicycle the harder your abs have to work.

Caution – Do not pull on your head and neck during this exercise. Do not perform this activity if it puts any strain on your lower back.

Double Crunch

Start – Lie on the floor face up. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place your finger tips lightly on the sides of your head or have your hands crossed over your chest.

Movement - Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.

Key points – Exhale while rising up. Inhale while returning to the starting position.

Caution – Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

Perform these exercises as a giant set – go from one exercise to the next with no rest in between.  When you finish the Double Crunch, rest for one to two minutes and begin again.  Perform 3 total giant sets for as many reps as possible on each exercise.  Remember to breathe freely and deeply during each exercise.

Credit to Arlene Miller II for these tips.

Happy Crunching!

~TSGal

Ask The Swag Gal – September 14, 2011

Posted by on Wed, September 14th, 2011 at 7:00 am
Fun and exciting afterschool activities can be hard to come by.  There’s not a whole lot kids want to do after a long and grueling day at school, besides sit in front of the TV.  Hopefully this list will help to light up some eyes at home. Afterschool sports are always great, because it keeps ... Read More »

Is Facebook Safebook?

Posted by on Tue, September 13th, 2011 at 1:00 pm
Do you have a son or daughter who’s begging you to let them have a Facebook?  Are you a concerned parent who doesn’t want to introduce their child to the dangers of the cyber world?  Well, I found this video on Swagbucks TV that highlights the threats, along with the safeties, that come with having ... Read More »

Savings for School

Posted by on Thu, September 8th, 2011 at 11:00 am
Although back-to-school shopping can be fun and exciting, it can also take a toll on your bank account.  Alyssa Francis, from the blog Lifetime Moms, wrote a great article for ABC News highlighting some great tips for back-to-school savings.  She even gave Swagbucks a nice shout-out, because she knows how much our site can help ... Read More »

Your Surveys Dashboard got a Makeover!

Posted by on Thu, September 8th, 2011 at 7:00 am
As many of you may have noticed there have been some changes that were recently made to the  Trusted Surveys Dashboard.  Here is a quick rundown on what you will find on the new Trusted Surveys Dashboard. Access to More Surveys One of the first changes you will notice is the section that allows you ... Read More »

Ask the Swag Gal – September 7, 2011

Posted by on Wed, September 7th, 2011 at 7:00 am
Today’s question comes from a Swaggernaut looking to bring the romance back into her relationship: “I’ve been in a relationship for 3 years and I’m wondering about new ways to keep our romance alive. I’m looking for ideas other than the typical “date night” answers. I’m hoping you have some good thoughts to share with ... Read More »

Can we share Swag Codes?

Posted by on Wed, August 31st, 2011 at 3:00 pm
Don’t you love that feeling you get every time you find a Swag Code?  Does your heart start pounding?  Do you feel your smile stretch from ear-to-ear?  Do you jump for joy?  However you choose to express your excitement is perfectly appropriate.  Swag Codes are a fun and interactive way for you to earn free ... Read More »

Ask the Swag Gal – August 31, 2011

Posted by on Wed, August 31st, 2011 at 10:00 am
Today’s question comes from a Swaggernaut looking for healthy meals on-the-go: “I am the typical dance/soccer mom and we are on the go every monday through thursday right at dinner time.  Any suggestions for “healthy dinners on the go”?  My kids are 11 and 9.” Finding meals that are fast AND healthy is not always ... Read More »

TSGal’s Favorite Savings

Posted by on Tue, August 30th, 2011 at 10:00 am
Hey there!  TSGal here back to highlight a few of my favorite savings from Swagbucks Coupons on this lovely Tuesday morning. It’s back to school season, which means it’s time to start packing those lunches again.  Now you can save $1 on any variety of Minute Maid Juice Boxes: For all you pizza lovers out ... Read More »

Cuckoo for Coconut

Posted by on Mon, August 29th, 2011 at 5:00 pm
Did you know that coconut oil has an array of uses?  I actually didn’t know this until I came across this article on Good.is.  I wanted to share this with you, because I’m sure many of these tips and tricks can prove to be useful for you. For Cooking at High Heat Some oils are ... Read More »