subject: Top 5 Secret Core Exercises For Women Who Want To Look Great At The Beach [print this page] OK ladies, I am going to let you in on a great secret. This is something that no one seems to know and is the fundamental reason no one seems to achieve their goals in the gym. You cannot spot reduce fat. Yes, that is right, and that means that, while all those sit ups and crunches you have been doing have build muscle, they have done little or nothing to reduce the extra layer of fat that most people suffer from.
So, the trick to getting a great looking midsection that will turn heads at the beach is to reduce your over all body fat percentage. Women need to be below 16% to see all the hard work they have put into their core. So, what is a girl to do you ask? Well, before I give you the top five secret exercises I told you I would I need to explain exactly what we are trying to do.
You see to burn a single pound of fat requires 3,500 calories. This is quite a lot when you consider that the average person only burns about 2,000 calories in a day. Now, most people resort to cardio exercises like running distances which is fine but, even if you run a few miles, you will only burn a few hundred calories and still have about 3,000 to go before you lose a single pound of fat and most people have more than a single pound of fat to lose to look great at the beach.
What we need to do is to boost your metabolism so that you are burning calories at a higher rate well after the exercise is over. To do this you will need to lift weights. Yes, you heard me, but do not worry because the way you are going to do it will make a leaner, slenderer, sexier you. You see, we are going to use a device called a kettlebell (KB) which looks like a cannonball with a handle.
Because of its design it is ideal for swinging which brings an added cardiovascular element to the workout and will allow you to burn up to 20 calories a minute while you are working out. Now, because muscle burns fat you will actually also be burning calories at a higher rate long after the workout as well. In fact, using a KB you can lose up to 1% body fat a week!
So, now here are the top 5 secret core exercises for women who want to look great at the beach using a KB.
1.Around the body pass: Simply pass the KB from one hand to another around your body in both directions.
2.Halos: Similar to the exercise above you will turn the KB upside down and, holding it by the handle in both hands rotate it around you head in both directions.
3.Figure 8s: This exercise works your obliques because you wil pass the KB from one hand to another between your legs.
4.Swings: These can be done with one hand or two. You will simply swing the KB between your legs thrusting out with your hips. This will work your core like nothing else you ever tried!
5.Renegade rows: assume the push up position gripping the handle of each KB with each hand. Now, raise one KB to your side and return. Repeat with each side. This may seem like a back exercise but your abs will feel it most.
The great thing about these exercises is that they will tone and firm the muscles of your core, your back, hips and abs as well as reducing the fat covering them so that you can turn heads at the beach.
