Get a Flat Belly

The key to a sculpted midsection is using smart and effective stabilizing moves. But if your body fat is too high, it won't matter how wisely you work your abs—they won't show. That's why you need to add those moves to a full-body strength and cardio routine that will boost your metabolism, blast fat, and finally uncover those abs you've been working so hard to develop.

And while the exercises can be thrown into your workout at random, that tactic will get you just a fraction of their benefits. For full value, work on progression.

Here's how it works: After a 10- minute dynamic warm-up, do the first two moves as instructed, then finish with a total-body workout. Do this three times a week on nonconsecutive days for two weeks, then go to the next two moves. Repeat the pattern over eight weeks until you've done all eight moves.

How To Easily Exercise Every Day

We know the importance of exercise. It helps to improve your circulation, detoxify your body and make you more refresh.

However, most people couldn't stick to a consistent exercise program. They get lazy over time and prefer to watch TV instead of going to gym.


What if you can make exercise part of your daily routine? Let exercise fit naturally in your lifestyle. And you don't have to allocate a specific time for your real exercise, which seems quite impossible anyway.

Here are some tips you can try...

Take the stair instead of elevator
I often see people waiting for the elevator or lift just to go up one floor. And the staircase is just besides the elevator! Come on... where's the leg?

If you often take elevator, why not use stair instead? Climbing stair is a good exercise. If you're going up by one, two or even five floors, try climbing the stair. Let your leg muscles do some work and let your heart pump faster.

What if you are going up to the 20th floor? Well, you can take the elevator up to the 15th or 18th floor. Then walk some distance to the stair and climb up to the 20th floor.

Of course you use up more time. But for your own health, don't you think it's worth it? Just remember not to do this in a hurry. Exercising during tension or in a rush is not a good idea.

Walk back home
Of course, I'm not asking you to walk all the way back home from your work place or school if it's very far. If you take bus or LRT (Light Rail Transit), you can choose to drop off one station before your actual destination.

And if you take taxi, you can ask the taxi driver to stop you some distance earlier. Then walk slowly from there.

Walking is also a good exercise. It involves less activity compared to climbing stair. But walking is certainly better than sitting in the bus. Well, even standing consumes more calories compared to sitting. So you may want to stand up even when seat is available.

And if you want to buy something from nearby shop, consider walking instead of driving.

Do some house work
Guys... help your wife or parents do some house work instead of watching TV or sitting in front of your computer. Simple task such as cleaning toilet, hanging cloth and even sweeping floor let you exercise your muscles.

So next time when you see your wife washing dish, go to her and say, "Honey, let me help you with this. You must be tired after cooking for our dinner. So you should take a rest now."

Wow... can you see your wife's sweet smile? Let her know you care for her. Just don't tell her you are doing this just for a little exercise.

The correct way to exercise
Good exercise should increase your heart rate and make you sweat. However, you may find it hard to have that kind of exercise. Therefore, doing the above mentioned light activity seems better than doing nothing at all.

And don't underestimate this short duration and relatively light activity. If you make it a habit to do some every day, it adds up significantly.

However, no matter what exercise you do, take note of the following:

1. Do it in a clean environment. If walking back home lets you inhale lots of vehicle exhaust, you can forget it. Staying in the bus or car is safer and healthier. Also avoid walking under hot sun.

2. Do it in a relaxing manner. Do not rush. Do not worry about your work. And do not grumble. Enjoy your walk. Enjoy the scenery. And enjoy the gentle breeze. Appreciate everything around you, things you often overlook in your busy lifestyle.

3. Do not overdo it. Some sports and games such as tennis, badminton and football are only suitable for young people. If you are above 40 years old, please avoid these rough exercises. Your chances of injury are quite high. And your heart may not be able to take too much stress.

If you have knee pain caused by degenerative arthritis, avoid climbing hill. Your knee cartilage wear and tear may get worse, especially when you climb down the hill. Go for brisk walk instead.

Safe exercise you may try
If you are interested in a simple and healthy exercise where you can even do it in your living room, try Tai Chi. This ancient Chinese exercise involves gentle movements which circulate your energy for a better health and stronger body. Even those above 80 years old can safely practice it every day.

The Overlooked benefits of Exercise

Everyone will undergo the process of birth, old age, illness and death. But how can you live a longer and healthier life? When you are getting older, your diet, emotion, daily lifestyle and exercise significantly influence your health more than ever.

Many people never take the trouble to exercise. Some even confessed their daily works make them feel very tired. They no longer have the extra energy for regular exercise. This is indeed something to be worry about!



Active vs Static
Actually, human body structures and functions are not meant to be static but are active in nature. Your bones, muscles, heart and blood capillaries need to be stimulated in order to maintain their proper functions.

Your hand and leg muscles are used only when you walk or carry objects. However, your limbs also have other function such as enhancing oxygen intake.

When you are exercising your limbs, the rate of metabolism and oxygen utilization increases. Therefore, blood vessels in your limbs will be dilated and blood flow increases.

In addition, oxygen intake by your body also increases, which is required to burn fats and sugar. This promotes your heart and lung function as well as liver detoxification process. Hence, you will definitely become healthier and more energetic with regular exercise.

Exercise safety
Have you stopped exercising for a long time? There are some side effects you must take note. You may experience muscle pain, joint injury, high blood pressure or faster heart palpitation when you resume exercise again.

In another word, you must exercise according to your own physical strength. Start with light exercise. Remember not to set a goal too high for youself.

For people who are very fat, their lungs and heart will have to sustain higher pressure than ordinary person. So they must be diagnosed by doctor before they can find suitable exercise for themselves.

What are the basic benefits of exercise?

1) Prevents various infectious diseases
2) Increases vitality
3) For weight loss
4) Reduces mental pressure
5) Slow down ageing process

What about benefits of exercise towards ageing process?

Exercise benefits on Cardiovascular system
As you progress from age 25 to 65, the rate of oxygen absorption will be reduced by 30%. At the same time, blood vessels elasticity also reduces. The blood vessels will become narrower with higher blood flow obstruction.

Usually after the age of 40, for every increment of 10 years, the rate of blood vessel shrinkage will be increased by 10 mm Hg. Consistent exercise will reduce blood fats level and various cardiovascular diseases.

At the same time, it helps to promote cardiac muscles function and strengthen cardiovascular system's adaptability with extra pressure.

Exercise benefits on Locomotive System
Satisfactory amount of exercise can increase muscle elasticity and muscle distending. At the same time, it also helps to strengthen your bone endurance and enhance blood flow inside the bone.

Your bones will have enough nutrition with higher bone density. Even if you reach the age of 80s, mineral contents in your bone will be still high with proper exercise.

Your muscles will also undergo changes as you progress in age. For a man in his 30s, his muscles constitute to almost 40 to 45% of his total weight. But for an old man, it is only about 25%.

In another word, your muscle will shrink with lesser strength as you age. With this, you will become tired very fast. However, exercise helps to maintain your muscles at certain level of flexibility.

Exercise benefits on Respiratory System
As you age, your respiratory muscles will shrink and your lung tissue elasticity will reduce. Eventually, you will become more sensitive towards lack of oxygen.

At the height of more than 2100 meters, you may react to oxygen deficiency. Consistent exercise will assist in maintaining proper elasticity of your lung tissues so that you can breathe better.

Exercise benefits on Nervous system
Nerve cells will wither or die with ageing. Most of the elderly people between the age of 70 and 90 will have their nerve cells reduced by 20 to 45%. Meanwhile, brain weight also reduces by 6.6 to 11%. The brain's cortical substance size will reduce by 10% while blood flow rate is reduced by 17%

Hence, the nervous regulatory ability is weaker and they become more retarded with poorer memory and analytical power. They will also feel more tired than usual.

Appropriate amount of exercise can increase the strength of cortical substance nervous activities as well as increase its flexibility.

Final word on exercise
One of the greatest German doctors of the 19th century once said: "None of the lazy persons in this world could live long. All those who could live long are those who aggressively participate in activities".

To become healthier and enjoy better life, you must cultivate the habit of doing more exercise everyday. Only you can create better health for yourself!