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Posts in the Abs category

4 Best Toning Moves For Women

by Kathy Smith

Exciting news…Women’s Day just rated my NEW Total Body Toning DVD as one of the top workouts for getting back in shape. They said…
If your goal is to be stronger in the new year, Total Body Toning is the DVD for you. Its focus is on strength training—you can choose whether you want to do an upper body workout, a lower body workout, an abs and back routine, or a quickie 10-minute total body workout. But don’t think you have to already be super buff to jump in: This workout is designed for people of any fitness level—though you will need some equipment for it, like a stretch band and exercise ball.
What makes this workout so powerful is it includes 4 of the best toning moves for women. Check out the video above to see the top moves that not only will strengthen your upper body, lower body and core, but also improve stability and coordination.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Abs, cardio, exercise, Healthy, Kathy Smith, Motivation, practice, Weekly Blog, Wellness | 0 comments | Read more

Don’t Resist The Resistance Bands!

by Kathy Smith

What’s long, can stretch from head to toe, and will help you look fab in your summer tanks? That’s right…a resistance band!  You already know that they’re one of the best ways to increase your strength, because they’re inexpensive, small enough to travel with, and they make it easy to target specific muscle groups.

But what you might not know is that unlike dumbbells, tubes also provide what’s called linear variable resistance. Basically, this means that as you increase a move’s range of motion, the tension of the elastic also intensifies.
Imagine you’re doing a bicep curl. As you curl your arms up to a ninety-degree angle, the resistance provided by the tube gets stronger. Because the tube is made out of elastic, it provides more workload as it stretches. This can’t be done with dumbbells or other forms of free-weights.
Another reason linear variable resistance is so beneficial is because the elastic tubing better mimics the way a muscle’s strength changes throughout a movement. Until a certain point, most muscles increase in strength over the range of motion. For example, during a bicep curl, the muscle is weakest at the beginning, and at the halfway point the muscle is the most strong.

When you perform a bicep curl with a dumbbell, you’re limited to how much tension you can use based off of how strong your muscle is at the weakest point. This hinders the strongest part of your muscles from receiving adequate training.

But, try this same bicep curl with a tube, and the workload increases as the strength of your muscle increases.
Moral of the story…don’t resist the resistance tube!

To get started, try this 5-minute video designed to strengthen your lower body with a tube!

 

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

Don’t Do Another Crunch Until You Try This 1 Move For Lean Abs

by Kathy Smith

You can stop with the crunches! I may be exaggerating – but there’s still a kernel of truth to this. Traditional crunches have their value - they’re great for helping to define the abdominal muscles, especially the rectus abdominus (the part of our abs that can form the ‘six pack’). But there are several effective exercises for strengthening the core that are completely crunch-free. Today, I’ll show you one move takes the ab-sculpting power of the reverse crunch and turns it on its side by providing an additional oblique rotational challenge…. 

Windshield Wipers:
windshield-wipers

How to do it:

  • Start on your back, with your hands on the floor for support and legs lifted up off the floor.
  • Using your core muscles to support you and protect your lower back, keep your knees over your hips as you slowly drop both knees to the right side, forming a 45-degree angle with the floor. Then, fire up your obliques as you drive your knees back to the starting position.
  • Repeat on the other side.

Beginners:

  • Start with a limited range of motion. To start out, just take your legs a few inches to one side and then use your abdominals to bring them back to center.
  • If you feel any pressure on your back, bring your knees closer to your chest as you rock side to side.

Advanced:

  • Add an extension: So as you rotate, extend your legs to straight. Then bend them back to a 90-degree angle as you return to the starting position.

Kathy

 

By Collage Video | | Abs, exercise, fitness, goals, Kathy Smith, practice, Weekly Blog | 0 comments | Read more

The Best Workout For Your Body Type

by Kathy Smith

Screen Shot 2017-03-06 at 4.53.50 PM

We come in all shapes and sizes. The system of body types (also called somatotypes) commonly used in scientific and medical circles was developed in the 1950s by W. H. Sheldon and provides a convenient way of classifying the structural and performance differences between people. According to this system, there are three basic types: the slender ectomorph, the athletic mesomorph, and the soft endomorph. Each has its strengths and limits.

Most people don’t fit perfectly into any one type. However, as you read through the descriptions, I’ll bet you’ll be able to relate characteristics of one or more types to yourself or someone you know.

The Ectomorph: Thin, Little Fat or Muscle

Screen Shot 2017-03-06 at 4.25.40 PMEctomorphs have long, narrow, lean, lithe, angular bodies. Their muscles and connective tissues are loose, allowing more flexibility and mobility than other body types, and this general looseness and lack of muscle makes them more likely to have poor posture. Proportionately, ectomorphs are fine-boned, with narrow shoulders, a flat chest, and long limbs. What little fat they carry accumulates in the hips and thighs.


Ectomorphs tend to have inefficient cardiovascular systems and may have problems with low blood pressure, high heart rate, poor circulation, dizziness on standing, and poor endurance. They gain muscle slowly and with difficulty.

A well-developed and efficient nervous system makes ectomorphs highly sensitive and adept at activities requiring speed of movement. On the other hand, they have inefficient digestive systems, which helps them to stay thin but may leave them prone to hypoglycemia. There’s also some evidence that ectomorphs may be particularly susceptible to low back pain and osteoporosis.

The Mesomorph: Athletic and Muscular


Screen Shot 2017-03-06 at 4.28.10 PMMesomorphs are high-energy people, with high levels of adrenaline and an efficient cardiovascular system. In general, they excel at strength and endurance activities and, men especially, tend to bulk up when they lift weights.Mesomorphs are nature’s athletes, with hard, muscular bodies and a solid, square appearance. They’re sturdily built, and their tight, short muscles and strong connective tissue give them a very upright posture, but limit their flexibility. They’re medium-to-large-boned, with shoulders broader than hips, short torsos, and a well-proportioned distribution of weight.

Depending on their diet and activity level, mesomorphs can gain or lose weight easily. Although they get into shape quickly and can eat large amounts of calories as long as they stay active, they can also lose muscle quickly and gain fat through lack of training. When they’re inactive, their blood pressure and heart rate rise. That, combined with a greater concentration of fat near the middle of the body, makes them more prone to heart disease and stroke.

The Endomorph: Excess Body Fat

Screen Shot 2017-03-06 at 4.28.43 PM

Endomorphs have soft, rounded, naturally curvy bodies, with excess body fat and underdeveloped muscles. Their shoulders are slightly wider than their hips, but this often goes unnoticed because they carry excess fat at their waist, buttocks, and thighs. Their posture is fairly good, and their muscles and cardiovascular system are more efficient than those of the ectomorph, though less so than the mesomorph. This gives them natural potential for strength, endurance, and flexibility. However, an overly developed digestive system and a naturally low metabolism cause them to gain weight easily and lose it slowly. The endomorph usually has a slow heart rate and low blood pressure, and can relax and fall asleep easily. 

Mix and Match

You hardly ever see anyone who is a perfect ecto, meso, or endo. Most of us have traits of at least two types: Usually, we tend toward one while having traces of the others. A good pole vaulter, for instance, might be an ecto-meso, since long limbs (ectomorph) are desirable for speed and grip height, while strong upper body muscles (mesomorph) are important in levering the body over the bar.

I classify myself as an ecto-meso. Although I have the mesomorph’s capacity to gain muscle and be athletic, my body’s natural tendency is toward thinness.

By the way, other physical characteristics such as height, weight, or fitness level do not affect what type you are. You can be a meso, ecto, or endo of any dress size. Likewise, exercise won’t change your body type. You might go from an overweight endomorph to a more slender one; from a willowy ectomorph to a more contoured one, but the changes you experience will occur relative to your own physiology.

Body Type Self-Test

Here’s a quick way to gauge your body type: Take the middle finger and thumb of one hand, and encircle the wrist of the other hand. This is a simple way of making a length-versus-width comparison of the bones in your body. This ratio gives a clue as to which category you might fall into:

Screen Shot 2017-03-06 at 4.31.22 PM

Ectomorphs, endomorphs, and mesomorphs are like that game of rock, paper, scissors. Each can do something the others can’t, so there’s no better or worse type to be. And since your type was decided before you were born, your only job now is to accept and enjoy your body for its unique abilities, and learn to make the most of them.

The Mesomorph Myth

There seems to be a bias in our society in favor of the mesomorph. Most people feel that a more muscular, proportional physique is the ideal. The bias doesn’t stop there, though. Studies show we actually judge people with meso physiques more favorably than others.

In one experiment, a group of psychotherapists and grad students at Midwestern State University were shown drawings of three clients’ body types. Based on nothing but the outlines of the bodies, the subjects rated the clients according to various personal characteristics. Students and professionals alike all rated the mesomorphs more favorably than the others.

It’s true that mesomorphs have a definite edge in most physical pursuits. However, looking beyond athletics, the other body types have edges of their own. An ectomorph’s highly active nervous system may make her an exciting concert violinist. Likewise, an endomorph’s slow, relaxed demeanor may make her a more approachable and reassuring presence as a school counselor.

Even in the physical realm, though, each type has its strengths. The strengths and limitations of your body type (as well as your individual goals) help determine the type of training that’s right for you.

Here’s a summary and some training recommendations…

Training Considerations for Each Body Type

My program is designed to help everyone—no matter how you’re built—develop strength, cardiovascular endurance, and flexibility. However, two people can have very different responses to the same training program. It helps to be as familiar as you can with your own body’s natural tendencies, so you know how to focus your efforts and assess your progress.

Ectomorph Focus

If you’re an ectomorph, you may have memories of leaving most of your elementary school classmates in the dust in the 50- yard dash. Ectomorphs are good sprinters, can become very flexible, and excel at sports involving quickness and agility. They’re not gifted in the strength or endurance departments, however, and while they don’t usually need to work to stay thin, they do need to work to stay strong.

The Role of Strength Training:

Ectomorphs need strength training to improve posture, create contour, protect joints from injury, and keep bones strong against osteoporosis.

While the ecto can improve muscle strength and endurance, the improvements may not be as great or come as fast as with the other types. An ectomorph trying to build muscle may feel at times like someone trying to grow vegetables in the desert. This is all the more reason why it’s so important for ectomorphs to train, and train consistently.

As for other aspects of training, ectos can usually maintain flexibility with minimal effort. And because they are often high-strung, they may benefit from relaxation and stress-reduction techniques.

Mesomorph Focus

If you’re a mesomorph, you’ve probably done well at most physical activities you’ve tried. If you haven’t been very active up to this point, you’ll probably find that your body responds quickly to training. Excess weight shouldn’t be a problem as long as you stay active and eat sensibly. Because mesomorphs tend to carry fat around the center of the body, they face a greater risk of heart problems than other types if they allow their weight to climb. The right combination of strength training, cardio, and a low-fat diet will minimize this risk and keep you looking your best.

The Role of Strength Training:

Your challenge is to find a level of strength training that allows you to tone up without building more muscle than you want. Weight lifting is a must for fighting age-related muscle loss and keeping your weight down, but you may want to do it at a lower intensity (using lighter weights, according to the guidelines in Chapter 5) to avoid building unwanted bulk. Since your muscles and connective tissues tend to be tightly strung together, you’ll probably need to spend extra time stretching in order to stay flexible.

Endomorph Focus

If you’re an endomorph, you may have memories of bringing up the rear when your classmates ran the track. Physical activity does not come easily for you, and you may find physical challenges frustrating. The main difficulty, though, is usually excess weight. Endomorphs, because of their tendency to store fat, may not seem to be natural athletes. But, surprisingly, they have the potential to develop strength and endurance more easily than the ectomorph.

With proper training, there’s no reason an endomorph can’t be toned and fit. Endos may tend to be a bit more voluptuous than other body types, but it’s possible to be voluptuous and be in great shape!

The Role of Strength Training:

The endomorph’s big challenge is her constant struggle with excess weight. Aerobic work, attention to diet, and strength training will all help. Strength training is vital, and will accomplish two things: First, it will help strengthen your joints and connective tissues to make your cardio work easier and less stressful. And second, it will help raise your metabolism so you can burn fat that much faster. Over the long run, you may want to do a little extra work on your upper body to help create a more symmetrical look. When it comes to cardio, start with low-impact varieties to minimize stress on the joints: good choices include walking or treadmill, swimming (or aqua aerobics), low-impact aerobics, bicycling on fairly level ground, or a stationary bike with low tension.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

10-Min Ultimate Sculpt

by Kathy Smith

 

Own Ultimate Sculpt On DVD

For only $11.99!!!

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

THIS IS YOGA FOR INFLEXIBLE PEOPLE

by Kathy Smith

 

Full workout here!

THIS IS YOGA FOR INFLEXIBLE PEOPLE. So you don’t think you’re flexible? You’re not alone! There are reasons why you may be less bendy…from genetics, to how cold it is outside, to your age.

But just because you haven’t passed the Flexibility 101 course doesn’t mean you should rule yoga out of your practice.

Today, I want to guide you through a 5 minute gentle yoga video routine for inflexible people to help you feel more peaceful, have a better sleep tonight, and yes…improve your flexibility 

The good news is, you don’t even have to be able to touch your toes to do these poses.

Today’s video is a clip from my newly-released video, YOGA BASICS: GENTLE YOGA!

Own it on DVD HERE!

Product Description:

If you want to feel the revitalizing benefits of yoga, this DVD is the place to start! This complete experience includes both standing and floor poses to help you release tension, improve flexibility, increase core strength, and create space and tranquility in your body. As you start to link fluid movement with breath, you’ll discover for yourself yoga’s time-honored power to restore the balance of mind and body.

Clear and effective 55-minute routine gives the beginner a complete yoga foundation; Floor poses to increase flexibility, especially in the lower back; Standing poses to build strength and improve alignment; Breathing techniques for more energy and vitality; Guided relaxation session to dissolve unwanted stress; Developed with Rod Stryker, one of the country’s leading yoga instructors and lecturers; Easy-to-follow. The DVD contains: Floor poses; Standing poses; Guided relaxation.

Kathy says “Welcome to my Timeless Collection! I hope you’ll enjoy these DVDs containing my favorite and most memorable workouts from the past. What was great then is still effective today, and I think you’ll agree that this transformative workout is indeed timeless!”

This Yoga routine includes:

  • Floor poses: 22 minutes
  • Standing poses: 22 minutes
  • Guided relaxation: 10 minutes
  • Total workout: Approx. 55 minutes

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

5-Step Belly Fat Blasting Regimen

by Kathy Smith

If you’re serious about kick-starting your flat-belly plan, I have a new trick that will keep your abs in the game. Simply pick up a dumbbell that’s about 5 lbs heavier than the one you usually use in your ab routine (if you don’t use one, then start with a 5 lb weight). Then to maximize your belly fat loss, complete the five-step belly fat regimen in today’s blog – remember to do each of the moves with a weight. The real secret is to have non-stop movement. So, perform each move for one minute, and don’t rest until the end of the sequence. After you’re done with the first round, rest for one minute, and then repeat four more times.

The combination of heavier-than-normal weights with non-stop movement not only burns fat, but will help add lean muscle to your core.

People often ask me, “How long it will take to see results after following this routine?” Typically, you can start seeing changes within a month. But, if you want a true transformation, stick with it for 90 days, doing the routine three non-consecutive days a week. Let’s get started!

Windshield Wipers

How to do it:

  1. Start on your back, with your hands on the floor for support and legs lifted up off the floor.
  2. Using your core muscles to support you and protect your lower back, keep your knees over your hips as you slowly drop both knees to the right side, forming a 45-degree angle with the floor.
  3. Then, fire up your obliques as you drive your knees back to the starting position.
  4. Repeat on the other side.

Cannonball

How to do it:

  1. Start lying on your back, with your arms reaching out overhead, legs lifted slightly off the floor, and toes pointed. Even here, at the start of the move, you’re activating core muscles by stretching them out. Keep pressing the lower back into the mat or floor to ensure the back doesn’t arch. If this feels like too much tension on the back, try lifting the legs a little further away from the floor.
  2. Imagine that, as you’re stretching the fingers and toes away from each other, the core is a strong magnet working to pull them back in. Using the force of that imaginary magnet, bring the knees in toward the chest. At the same time, reach your arms toward the legs.

Ceiling Stamp

How to do it:

  1. Lying on your back, squeeze your abdominals and lift your legs off the floor. Extend them up straight, feet facing the ceiling.
  2. With your hands on the floor for balance, use your lower abdominal strength to push your feet up 1-2 inches toward the ceiling (meaning your hips come 1-2 inches further away from the floor simultaneously). It’s a quick movement, almost a ˙pulse,” as if you’re stamping the ceiling with the bottom of your feet (hence the title).

Charlie’s Angels

How to do it:

  1. Sit upright with knees bent, feet on the floor, chest lifted. Lift your feet off the floor, tucking your knees into your chest. Interlace your fingers and point them forward.
  2. Using your obliques, swivel your knees side to side.

Roll-Overs

How to do it:

  1. Lying facedown on the floor with your arms and legs extended, lift your upper body and legs off the floor, making sure to keep your feet together.
  2. Without moving your shoulders or legs, use the strength of your abs to roll to your right side until your back is on the floor and you’re facing the ceiling. Remember, your hands and feet never touch the floor!
  3. Slowly roll back, keeping the belly button pulled in toward the spine throughout the entire movement.
  4. Aim for 10 repetitions on each side.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Abs, exercise, Healthy, Kathy Smith, tips, Weekly Blog, Wellness | 0 comments | Read more

Cardio That Boosts Your Buns

by Kathy Smith

Full workout available here

If you want to add shape to your rear while blasting calories with cardio, the perfect bun-boosting workout for you is just a kick away.

Kickboxing routines pack in a quadruple-punch, because they incinerate calories while tightening strengthening your glutes, abs and arms! Because kickboxing includes a variety of different kicks… high, side, front and back, all the muscles in your buns will feel the burn.

It’s time to get into knockout shape with this 5-minute booty-focused kickboxing workout! I developed this routine (from the Cardio Knockout DVD) with five time Martial Arts US World Champion, Keith Cooke to ensure true-to-form martial arts moves.

Click Here To Order 

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

Achieve Your Goals

by Kathy Smith

3-Second Technique To Achieve Your Goals …Big Or Small!

 

This week in the Washington Post, my daughter Kate Grace spoke about how over the past six months while preparing for the Olympic trials, doubt would unexpectedly pass through her mind….doubt that she couldn’t qualify for the Olympics.

Each time she met with this thought, she greeted it with the same three words….

“I’m an Olympian.” She would repeat it aloud to herself.

And here she is, an Olympian, through years of hard work and practicing techniques to break free from negative thought patterns.

As Kate has experienced, shifting your mind-set is a powerful choice. And because it doesn’t always look like a choice, people often miss it.

To be successful, it’s important to adopt the proper attitude to react to ever-changing circumstances. Knowing how and what you picture in your mind will create the mood you’re in and the kind of behaviors that follow.

Remember, the quality of life is determined NOT by what happens to you, but rather by what you do about what happens.

My attitude has always been that you need to pay attention to the chatter in your mind, and when it starts bad-mouthing the world, respond accordingly.

(To learn more about how to shift from negative to positive thoughts, listen to my podcast with Dr. Patrick Porter!)

I also like to use affirmations to shift my mindset and keep me on track.

Here’s the affirmation from Destination Satori that I’ve been saying lately. Sometimes I just recite “I am impactful” out loud, and sometimes I’ll rehears the whole affirmation.

I Am Impactful
I carve a path that impacts the vibration of others
and makes a difference in the world.
As I move through time and space,
I am influencing the course of everything
in front and behind me. By going forward,
I leave behind a changed environment
that ripples out in all directions.
I choose to make a positive impact on the world
with my thoughts, words and actions.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Abs, cardio, exercise, goals, Healthy, Kathy Smith, Weekly Blog, Wellness | 0 comments | Read more

INSTANT Ab Cinching

by Kathy Smith

Try Just 3 Reps Of This Move For INSTANT Ab Cinching!

I have a brand new move for you today for summer abs, called the Hollow Body Ball. Try just 3 reps, and you’ll be SHOCKED how effective it is!

It looks deceptively simple, but when you perform the move without using your arms, legs, or momentum, you’ll be pleasantly surprised at the results. This move is a must-try no matter your fitness level. If you’re a beginner, you will feel the challenge almost immediately. And, if you’re a brick house from head to toe, you’ll soon discover that it’s one of the most intense ab moves out there!

More Tummy Trimming Exercises Here!

Here’s How To Do The Hollow Body Roll:

  1. Lay on the ground with your hands above your head and your legs straight out. S
  2. Slowly lift your legs and your arms, keeping your abs contracted. This is called “hollow body” position… a challenging position, because it requires your entire core to activate at once.
  3. With a controlled motion, slowly lift your back while bringing your knees to your chest and your hands to your knees.
  4. Hold this position for 2 seconds.
  5. Lower your back and your legs to hollow body position (step 2) and repeat 10 times.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

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