2012年6月12日星期二

Why Song And Clothes Are Important When Doing A Zumba Workout

The Songs as well as the Clothes are the most important parts of Latino dance based fitness training curriculum Zumba fitness. Believe it or not, clothes and music could make a huge difference in a workout.

 Elements to consider when selecting Zumba songs are:


 1. The essential idea of including music in fitness training would be to avoid monotony and provide energy to a work out. You may experience a party like feeling in the course of exercise sessions as the main characteristics of Zumba Songs are many of them are Latin based and packed with exotic beats, fast tempo and high bass.

 2. All Zumba Songs are not always based on fast and high exotic beats. Because its simpler on our bodies for those who might not be effective in keeping up with the fast beats, such as newbies, more recently some people choose smooth flowing Zumba Songs for Zumba aerobics. The best type of songs that are equally helpful for warm up, performing the exercise as well as cooling down should be chosen very carefully.

 3. Because you can also use the CD when relaxing in home or driving a vehicle, people must also consider that the songs should fit their character if they're thinking about buying Zumba Songs on CD. Zumba is a dancing exercise therefore if the songs don touch your heart or naturally enable you to get moving then its useless.

 4. Zumba helps to stabilize once heartbeat because it is cardio based exercise. Sleep is essential to control one heartbeat but now many patients struggling with insomnia because of excessive pressure and stress. A great way to get eliminate this issue, is playing slow Zumba songs with low volume.

 One should consider these key factors on choosing clothes for Zumba classes:

 1. When choosing the best clothes for Zumba, the Comfort ability ought to always be at the top of the list. You will be miserable through the workout, if you select designer clothes which look great but are unpleasant. So it is preferable to wear loose cloths that are produced by quality material that keep your body dry.

 2. A Bandana or Cute hat works well to soak one sweat during exertion.

 3. Shoes play a crucial role in the Zumba training program. Go for dancing shoes that allow you to move freely on the dancing floor rather than shoes which don have too much grip.

 4. Before entering the training room you ought to set aside all their jewelery, since it can be a hazard to others or yourself, plus who would like to maneuver around with jewelry moving around everywhere.

2012年6月11日星期一

What is Zumba For Kids

Xbox 360 system is the heavy hitter when it comes to at home gaming systems for the family. They were always the leaders using better games and artwork, in that case Nintendo introduced the totally unique Wii using its ability to sense motions. The Wii will now have to take a back seat for the reason that Kinect Xbox version introduces in the era of the truly whole body gaming experience. The Xbox 360 system with Kinect Bundle moves in perfect parallel with your body's movement so that no controller is necessary at all.

 Would you want this new Kinect Xbox 360 game console? Teen and old alike, this will bring the whole family together. The Kinect will have even the laziest person in your house ready to get into the game. This, with the high energy music makes this workout friendly to even persons who ? re not athlete. With the consentrate on movement, if you can accomplish just one workout session with this exercise and effectively burn fat than if you happen to were jogging in that park.

 There is a ZumbAtomic, which is a 45 minute exercises specially designed for kid's bodies and minds. Zumba for kids program combines the original movements with the discipline behind exercise programs for children. Young children between four and twelve will enjoy the exercise and movement whilst exposure to the different genres of music including Latin.

 The purpose of this program would be to formulate healthier lifestyle, by integrating fitness as a normal part of kid's activities without them thinking likely just attending another weekly class. There is also the means to purchase workout DVDs and carry out the routines from property. If you are apprehensive about dancing in a class with other people, then you can start with the video workouts.
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  How Active Are Young kids?  

 Using rising childhood obesity levels and poorer eating habits, it can be a worrying time for moms and dads. There can be little doubt that today's age bracket of children are not so active than past a long time. This is in part down to the direction they spend their free time. With the boom in popularity of social networking sites such as Youtube, children are spending copious amounts of time online, with 3 main platforms (Wii, Xbox & Playstation) in addition to hand-held consoles, computer playing games goes from strength to help strength. All this means that the majority of children are not possessing enough exercise. This is where Zumba can certainly help, but a good diet is usually important.

   The Takeaway food Generation  

 With free toys offered with meals and fancy ice-cream cold drinks, children are attracted to fast food at an early age, and can remain hooked for years. Children need regular exercise and a diet full of foods prepared with fresh ingredients, as well as plenty of fresh vegetables. A good diet with plenty of exercise will produce some sort of happy and healthy child.

   Introducing Zumba To Kids  

 Children don't like being bored and crave stimulation, once they don't like something then they aren't going to undertake it. The key is to introduce something that gets them active and keeps them entertained, welcome to Zumbatomic, a dance fitness routine designed exclusively for children by way of the makers of the famous Zumba Fitness program.

2012年6月10日星期日

The Best Shoes For Zumba - Discover Which Styles Made The Cut!

If you are looking for top footwear for Zumba, then you're certainly in the correct location. This short article was created to check out the five greatest shoes right now to do Zumba in.

Discover the reason why these shoes are thought to be the very best, in addition to taking a look at a few of the various functions that come with the actual shoe.

When searching for Zumba footwear, it is crucial that you get athletic shoes that provide comfort and ease, balance, support and adaptability. For anyone who likes to appear fashionable at the gym, additionally you have to think about shoes that look great. Here we have chosen three of the greatest shoes that people think work best for Zumba.

The three greatest shoes for Zumba are:

Nike Musique

If you want a shoe that's ideal for Zumba, the Nike Musique ought to be towards the top of the list. This is a reduced profile dancing shoe that provides incredible support and adaptability. The shoe is available in different types, nevertheless, you can be certain that you're getting a shoe that's capable of giving the support for dancing cardiovascular activities.

The shoe was created especially for these kinds of actions and this is seen using the Phylon midsole that provides padding, the non-marking rubberized outsole that has great grip and also the inside front foot pivot points making it perfect to turn and twist. This is a must have shoe.

Nike Zoom Trainer

The Zoom trainer is an extremely stunning shoe, it's also among the best for Zumba. Padding and support is exactly what this shoe is about and you can't go wrong by using it. Its very light-weight which is thanks to a light fine mesh upper that also makes it breathable.

The footwear has a flexible mid-foot straps which will provide additional balance and assistance. The shoe also offers the Nike Zoom unit in the back heel that will provide even more padding.

Ryka Studio Flex Low

Ryka tends to make shoes especially for ladies and for this reason we suggest the Studio Flex Low. It's the ideal shoe for Zumba because it is low-profile, extremely light and versatile.

It features a nice breathable upper, fantastic Avoi midsole for exceptional comfort and ease, Visco-Elastomere pack to provide fantastic overall performance, padding and luxury. This particular footwear also offers outstanding grip, something that is required when Zumbaing.

The shoes that we mentioned above really are a mixture of elegance, comfort and support. If you are looking for many great Zumba shoes, you will want to think about one out of the five. These types of athletic shoes are well worth the cash and you'll not regret this particular buy at all.

2012年6月7日星期四

Is Zumba the Best Way to Get Your Body into Great Shape


Back in the early 1990s, Kurt Cobain and the Grunge movement were breaking out of Seattle and a growing into a global sensation. However, a choreographer named Alberto "Beto" Perez from Columbia was busy creating a dance fitness routine that we all know as Zumba. Apparently, Beto developed the routine one day when he forgot his music for an aerobics class that he was teaching. He had to improvise with personal cassettes, and boy, was he successful. The program has become well known for combining Latin music with dance, allowing individuals around the world to have fun with their exciting exercise routines. As a matter of fact, more than 10 million men and women now enjoy Zumba classes regularly in well over 100 different nations. Today, there are thousands of Zumba instructors leading different fitness classes, while many people enjoy Zumba DVDs from their homes.


Zumba classes always revolve around music. Routines pull different moves from a variety of dance styles, like the salsa, mambo, tango and samba. Once you get involved, just about every one of your moves will revolve around the beats and tempo changes in the music. You too can begin getting interval training, combining the multiple benefits of both aerobic and strength training, working out every muscle group in your body with Zumba workouts.


Ever since Zumba exercises made their way to the United States through Miami, six different classes have developed. The first class has become known simply as Zumba, and is highly attractive for its high energy Latin beats that are quite simple to follow. The next routine, Zumba Gold, targets Baby Boomers. The original moves involved with Zumba exercises have merely been adjusted for older participants trying to keep their bodies in shape. Next, Zumba Toning uses maraca-like weighed sticks for physical exercises and cardio routines. Each Zumba Toning procedure targets a specific area of your body, such as your arms, abs or thighs. Similar to water aerobics, Aqua Zumba lets men and women splash their way to fitness for toned bodies and cardio workouts inside of swimming pools. Even children between 4 and 12 can have fun with Zumba. Zumbatomics are choreographed dance routines that are used on a daily basis to boost metabolism and enhance coordination inside the bodies of children. Last but not least is Zumba in the Circuit. This exercise entails 30 minutes of intense Latin-inspired dance moves to work your muscles and lungs. Every one of the quick-acting and highly powerful Zumba classes can be exercised in various levels, from beginner to highly advanced.


Outside of your bedroom and Zumba classes, there are very few ways to easily have a blast while keeping your body into excellent shape. Thankfully, there are always human growth hormone and testosterone treatments. If you currently have a medical need to slim down, rather than simply a cosmetic desire, you should simply get a prescription from your doctor for HGH Injections, as well as injections of testosterone. As you grow older, your body naturally produces less and less of HGH and testosterone from your pituitary glands. As a direct result, you can gain weight and lose energy, along with your sex drive. The injections will cause the IGF-1 (insulin-like growth factor-1) amount secreted by your liver to increase. Your body will then be forced to burn more fat cells, even while you are sleeping. You can eat more and still lose weight, thanks to an increased metabolism. That is why side effect-free hormone therapy can be ideal for you and your body. Just make sure that you get a prescription from a domestic doctor or health professional, as foreign nations do not have our Food and Drug Association to look out for your safety. At the same time, never trust pills, sprays or patches of either HGH or testosterone treatments, as they are all useless scams. Forget Zumba classes, because all you really need is HGH Injections, as well as injections of testosterone to start losing significant weight and looking fantastic.

2012年6月6日星期三

Get Fit And Have Fun With Zumba Classes Adelaide


There are all sorts of different ways to get back in shape and have fun while doing it. Millions of people have jumped into Zumba classes and have had a lot of great fun. Those who are looking to get in shape should be able to learn the basics and jump right in. Take some time to find out about Zumba classes Adelaide and sign up as soon as possible to start reaping all of the benefits.

 One of the biggest reasons why people do not workout these days is simply due to the fact that they do not have the right kind of fun. However, when working with the Zumba type of fitness, there is so much fun to be had that people cannot get enough. This is something that people are doing on a daily basis and feeling good about all of the time. There is always a laid back feeling within each class and each instructor should play some great music to get everyone in the mood.

 One of the biggest reasons why these Zumba Classes Adelaide are so popular is because of the amount of calories that can be burned. In fact, it has been researched and recorded that the average person can burn anywhere from 600 to over 1,000 calories per workout. This is going to enable the individual to get the energy boost that they need and enjoy the new body that they see.

 By going to these classes, there are so many great people to meet. In fact, many people are signing up for these classes simply because they need the right kind of encouragement and motivation. This is a great way to interact with brand new people and actually walk away with some great friends within the Adelaide area.

 As long as the individual sticks to the classes and follows along with the program, there should be no reason not to see fast results. In fact, many people have been able to seek the kind of results within a few months that people work years for. Get on board and make sure to learn about the workout and how to do it on a regular basis to see the fastest results possible.

 Believe it or not, these classes are also going to be very affordable. Most locations will offer trial plans so that beginners can get a taste of what every class is going to be like. A membership is not a bad idea for those who are serious about making changes and already have a little bit of experience.

 Those who are ready to get started will be able to look around for the right kind of classes. Most of them are all local so that it is easy to get down there before or after work or even just down the street from the house. In order to be as successful as possible, come up with a schedule that is going to be able to work out just.

 In order to get in the best shape possible, take some time to look into Zumba classes Adelaide. This is an excellent way to get back in shape without feeling like it is all just a workout. Make sure to walk away with some new friends every session and have some great fun.

2012年6月5日星期二

Discover The 3 Foot Types to Pick the Perfect Fitting Zumba Shoes Possible


Since the popularity of zumba, most people just don't want to look good but would prefer to prevent injuries too. Although zumba is a fun way to burn belly fat, keep tone and drop a few extra pounds or more, you don't want to run a risk by wearing the wrong kind of shoe.

 However, since zumba is a high-stepping, high intensity cardio workout with sleek multi-directional moves, a newly designed type of sneaker was desperately needed. Zumba shoes or dance-fitness sneakers as others may call them is the new sheriff in town. These shoes were designed to give you the comfort and support that's needed to thoroughly enjoy your zumba class.

 I would dare to say that the most vital part of your Zumba outfit is your shoes. If you've ever taken a Zumba class then you know that it requires an intensive leg-workout, so your shoe option is critical. The last thing you want are arching feet, while you're trying to salsa. This is the one place that you don't want to focus on hurting feet but instead on chiseling your body back to the way it used to be... whether it's to lose 5, 55 or 105 pounds.


 Now before we go any further and give you an incomplete impression about zumba; let's go over some important factors.

 There are a few serious issues that need to be discussed so that your zumba experience will be a long-lasting positive one.

 For the moment, we will put aside the fun and games of zumba and talk specifically about your feet to help you better understand your foot type to know which sneaker is best for your foot type.

 Listed below are 3 foot types and your foot type should fit in one of the three categories:


 (1) Pronators, you've probably never heard the term but if you have pronators, 'You'll know it'. Pronators are those that have flat feet. This usually means that you have a hard time finding comfortable shoes that fit your feet well. If you have flat feet you should look for a sneaker that has a reinforced heel, lots of control and sturdy straps to prevent your feet from inward rolling.

 (2) Supinators, this is the foot type that is opposite from the pronators. These people also know that they have special needs feet. Supinators are those with a higher arch then what we consider normal. People that fit into this category should look for athletic shoes that offer extra cushion under the ball of the feet and added ankle and heel support.


 (3) Lastly, are those with normal feet. Some of you may have a few bunions or corns, but you don't have the added issues that are associated with flat feet or high arches. Those with neutral feet can wear any style of shoe that's comfortable to their feet; however, it's still a good idea to have some degree of arch or curve in your shoes.

 Now since we've explored the different kind of foot types and gave a little advice on what type of shoes would be the best fit for your feet, you can rest assure that choosing the best shoes for zumba will be a little easier.

 Since the most beneficial concern is taken care of, let's talk about styles and colors. Without doubt, we all know that zumba is enjoyed by all ethnicity, creeds and colors and the large array of zumba shoes, colors and styles demonstrates that.

2012年6月4日星期一

An ideal Zumba Shoe -- The Nike Musique


Among the sexiest night exercise course all-around right now will be Zumba. This is certainly fitness course that will features rhythmic Latin techniques as well as regular night cardio programs. Zumba possesses proven to be very well liked, primarily due to the fact you can lose a great deal of calorie consumption plus its in addition extremely enjoyment. It is vital to get the ideal gear to accomplish this course as well as among the shoes that will is perfect for Zumba is the Nike Max 95(Women).

 Relating to discovering the right Zumba shoes, it's advocated that you enter the sneaker that is developed for night cardio classes. These types of shoes is going to be extremely adaptable, as well as provide the lateral assist that is needed in view of intense classes just like Zumba. These types of night exercise shoes as a rule have pivot factors end of it, which often can make all of them fantastic to handle the various turns as well as twists that will arise from the course.


 The Nike Musique is a night cardio sneaker which has all the characteristics which were mentioned previously. Numerous females like that shoe so it can provide exactly what they require in such a shoe maintained your body could be had for a very reasonable price tag.

 The buy Cheap Nike Shoes online Musique Characteristics

 Locations from the options that come with that great sneaker. They have almost all that is needed in view of virtually any night exercise course.

 Freedom will be probably The Musique can be quite easily portable as well as support, Nike Max 180 is certainly thanks to synthetic buckskin plus a mild mesh top. Another possibility is midfoot strapping which allows intended for assist through distinct programs. The shoe possesses additional stableness, thanks to double-lasted forefoot as well as back heel. There's a Phylon midsole that will can provide easily portable cushioning. The rubberized outsole gives outstanding traction. There's a pivot place on the forefoot from the shoe.

 Therefore searching for that will suitable Zumba shoe, you then should look at theNike Max 2009(Women). The shoe can provide everything which are required for this extremely intense action. They have the assist, its secure, its secure, its adaptable and it carries a excellent resistant with factors end of it from the shoe. We highly recommend the Musique and you will not necessarily may regret that purchase at all.

2012年6月3日星期日

Can a Lower Body Workout without Weights Deliver Fast Results


No one wants to start living their life in the gym yet everyone wants to look great. Time is one of the biggest reasons given for not working out and it is one of the biggest obstacles most people have to overcome when they decide they want to get healthier. So, it only makes sense that you would be wondering if a lower body workout without weights can deliver results just as fast or effectively as a workout using weights.

Let's start with a quick note on the danger of expecting super fast results. You of course should see some improvements in your body within a reasonable amount of time, but you aren't going to do a few squats or walk around the block doing lunges and wake up tomorrow morning with knockout thighs and a tight butt. No lower body workout program can do that for you even if it does incorporate weights.

If you start out expecting super fast results you are setting yourself up for disappointment when miracles don't happen. You will end up throwing a spanner in the works with your workout program and going backwards with your progress, rather than forwards. Expecting a fast fix isn going to help you make positive changes to your body.

You must have realistic expectations when you first start working out.

Lower Body Workout without Weights

Designing a lower body workout with weights might seem the easier option to take. But whether you use weights or not the key to sticking with your new weight loss or shape up program long term is making it work for you. How many times have you skipped a workout in your lifetime because something else came up, the gym closed early, or you had to go on vacation or a trip?

It happens to everyone, but if you have a lower body workout without weights that can be done with just your own body weight, then these excuses no longer validate skipping a workout. If the gym closes early you can do your workout at home. The same goes for those nights in hotel rooms or days when you have a million things to do and simply cannot get to the gym.

The good news is you can achieve results from a lower body workout without weights if all of the following are in place:

1. You use effective exercises that are proven to work for the results you want to gain.

2. You challenge yourself as you grow stronger by increasing reps or modifying movements so they remain difficult.

3. You set up a routine schedule for your workouts and stick to that schedule.

Your lower body workout without weights must be made up of the right exercises and you must know how to perform every exercise with proper technique. You then have to change things up a little as each exercise becomes less challenging. Finally, you have to be extremely strict with your workout schedule. You have to push past all the excuses and be very consistent if you want to see efficient and successful results.

For every workout that you skip, you slow your overall results a little. However, if you do, just get straight back in there and keep going. One occasional day here n there isn going to wreck all your hard work, but when you start skipping workouts on a regular basis your progress will become much slower and youl become disheartened and frustrated. A lower body workout without weights can be every bit as effective as a workout with weights as long as you dedicate yourself to each workout and make sure that you put the effort in each week with your training and nutrition to earn the results.

2012年6月1日星期五

Best Most Powerful Oblique Ab Workout Routine


Get Toned Oblique Abdominals Fast:

 This abdominals workout is designed to give you the leanest, most toned, oblique abdominals, while at the same time giving you those upper abdominals.

 Why You Even Want To Work Obliques:

 First of all we need to know exactly what the obliques are, because it isn't common information to know the different abdominals groups. So, the obliques are known as two different common names, and they are "waist muscles" or your "love handles."

 Whichever way you describe your obliques doesn't matter, because what matters are the exercises you do, and how hard you work at slimming down those love handles. The reason many people really desire to work their oblique abdominals, is because they despise the love handles that they gained over a period of time, or just born with. But, by performing this workout about 4 times a week, those love handles will be gone extremely fast, and you'll be left with a strong core and strong, toned obliques.

 Combined Exercises For Maximum Power:

 With this workout, you should get the maximum workout out of your obliques, because just individually, these exercises are designed to give you the best results, but altogether they make up the most powerful workout your oblique muscles could possible get.

 The way this workout is designed, is so that you don't get too little results, while at the same time you don't get too sore from these workouts, but just sore enough that you know you worked those obliques to the maximum.

 More Toning Of Obliques Than Upper Abs:

 So I mentioned earlier that this workout really tones those obliques, but I also mentioned that your upper abdominals get some blasting as well. However, throughout the workout you'll mostly be blasting those oblique abdominals for maximum strengthening and toning, while your upper abdominals only get about half of the workout your obliques get. So, now that you know exactly what you're working out and why you're working out these obliques, let's get to this powerful workout.

 Side Jackknife:

 This an exercise that pounds your obliques, and you definitely feel the workout in your abdominals "waist" muscles. What you want to do is to lie on your right side, with every thing on your right side being sure to touch the ground. Then, as you are in that position, lean on your right elbow (the elbow of whatever side you're leaning on) and place your left leg over your right one.

 Be whichever elbow/forearm you're leaning on is in a comfortable position, and then with your opposite hand, which in this case is your left one since you're laying on your right side, place that hand on the back of your head. Now you want to squeeze your body towards each other in a sense, by squeezing your torso and left leg toward each other. The way you pull your leg to your torso is by using the power of your oblique abdominals.

 Then you want to hold that position by squeezing for about a second, and then return to the position that you began the exercise in. If you really want to blast those obliques, you can even add some weights to your ankle, or add some weight to your upper body, so the opposing force is greatly increased.

 Directions:

 1. Lie on your right side of your body, make sure your pivot point is your hips 2. Place your left leg on top of your right one 3. Place your left hand behind your head, while your right one is comfortable on the ground 4. Be sure your weight is on your right elbow/forearm and your right side hips 5. Squeeze your torso toward your left leg using your oblique muscles 6. Hold the squeeze for about a second then return to starting position 7. Repeat this process on your left side after you finish the right side 8. Do about 3-4 reps of 5 for best results

 Oblique Crunches:

 Oblique abdominal crunches are probably one of the most well known exercises to target your obliques, but that doesn't mean you should think of this exercise's power any less. The oblique crunches are extremely great at blasting your oblique abdominals. The obliques are known by many people as either "waist muscles" or the most well-known term "love handles." The reason that oblique crunches are powerful toward toning your obliques is because you are performing what is known as spinal flexion and rotation. This rotation gives you the best results in both your obliques and even your upper abdominals, which are the six pack abdominals area.

 Directions:

 1. Lie on your back and cross your left foot over your right knee.
 2. As you do this place your hands behind your head.
 3. Keep your lower back pressed into the floor and begin to lift your shoulder blades off the floor.
 4. Once off the floor, curl your upper body (torso) diagonally across your body towards your left knee.
 5. Try to touch your right elbow to your left knee while keeping it place behind your head.
 6. Diagonally reach your elbow to your knee by using the power of your obliques and upper abs.
 7. Go back down and repeat the process
 8. Do the same thing to your opposite knee and elbow.
 9. Do about 3-4 sets of 4 or 12-16 reps. on each side

 Swiss Ball Side Crunches:

 This exercise is performed exactly the way it sounds, but its a little more complex than what you're probably thinking. The swiss ball side crunch exercise is performed with an exercise ball, but its more than just a variation of a side crunch. First of all, you need to be sure you have an exercise ball to perform this exercise with. This variation of the Side Crunch will definitely work your oblique abdominals in a powerful way.

 This exercise really blasts your obliques mainly because you are maximizing the side crunch by using an exercise ball. Another reason this is a phenomenal exercise for your obliques, is because the variation of the side crunch adds in a twist for extra toning of your abdominals. Because this exercise adds to much more pressure into your oblique muscles, it gives you much more opportunity to strengthen and form those abs.

 Directions:

 1. Lay on your back either on a mat or on the flat ground 2. Place your hands behind your head and place your feet on top of the exercise ball. 3. Bend both knees at a 45 degree angle and use your legs, the ball, and the floor to form somewhat of a square. 4. Tighten your torso on one side, and use that tightening to get one of your elbows to touch your knees. 5. Pause for a second at the top of each movement and then slowly bring your head back down. 6. Be sure your movements stay controlled and slow; don't go fast. 7. Make sure to put all the pressure on your oblique muscles, because that's what the workouts designed for. 8. Do 4-5 sets of 5, or do 20 reps each side

 Reverse Twists:

 This exercise is really going to help you finish tone those obliques, because after this exercise, there's no doubt you'll feel soreness in that area. The main idea of this exercise is to target those oblique abdominals, in order to give you the fastest, best results. However, this exercise does take some work and patience because if you want maximum results, you can't just speed through this.

 What you want to do with this exercise is to use slow, controlled movements and watch every part of your body, in order to really get the best oblique abdominals. The great thing about this exercise is that it even works out your upper abdominals, six pack abs area, so you're working out two abdominal groups at the same time. So let's get started with this exercise.

 Directions:

 1. Find any kind of heavy object (bench or heavy chair) that has a leg that can be grasped. 2. Be sure this object will provide resistance during the exercise because it doesn't work if the object moves.
 3. Lie down on your back, either on a mat or on the hard floor.
 4. Turn your lower body towards the left side of the mat and put your right leg on top of your left.
 5. Bend your knees at a 90-degree angle with heels and knees together.
 6. Put your arms above your head and grip that heavy object firmly.
 7. Now lift your legs, while they're still bent and held together at the knees, and point your feet at an angle away from your body.
 8. Be sure you keep your shoulders on the floor.
 9. Turn your hips and legs to point to the opposite bottom corner of the floor or mat by bringing your legs back to the original position, resting on the floor. 10. Continue the process until you've done 3-4 sets of 5, or 20 reps on each side.

 Variation:

 Now there is a variation to this exercise, which makes it a bit harder. Actually its quite harder. This variation involves you not using a chair this time, but using your own strength to keep yourself up. This variation gives your obliques a much harder workout, and really blasts them with powerful force.

 Directions:

 1. Lie flat on your back again.
 2. Now extend your arms so that they're in a straight line from your body.
 3. Anchor yourself to the floor better, by turning your hands away from your arms in a 90-degree angle.
 4. Do the same thing as in the original exercise and bring your legs together above the floor and form a 90-degree angle to your body with them.
 5. Lower your legs, without spreading them apart, and bring them to the right at the halfway point between your original position and the floor.
 6. Bring your legs back into the original position, while keeping that slow, controlled motion.
 7. Do the same thing to your left side and repeat the process.
 8. Do about 12-15 reps.