Hour_Glass:

proper form of reverse crunch, any video to show me?

Baby, I have shown you before but I will show you again.

modath:

No,its a move where you assume the plank position & u move on the toes and arms from one end of the room to the other,another variation is in the core circuit in Jillian's BFBM.. Try it..

Never seen that before, outstretched arms or on your elbows? Don't have enough space in my room to try sha. Will look funny doing it in the gym

dmz:

Never seen that before, outstretched arms or on your elbows? Don't have enough space in my room to try sha. Will look funny doing it in the gym

The type where you balance on palms and toes,if that won't be possible,do the variation as contained in JM's core circuit in BFBM. There is another I do, still in the plank hold,bring your right hand fingers to touch your left toes somewhere in your mid body region and vice versa. Just try them.Dmz,you will be reluctant to eat bad foods when you think of d wahala.

Hey guys! Long time! I joined this thread some months ago but couldn't keep up...and NOBODY checked up on me #NotFair! Hope y'all r doing great tho?

modath:


The type where you balance on palms and toes,if that won't be possible,do the variation as contained in JM's core circuit in BFBM. There is another I do, still in the plank hold,bring your right hand fingers to touch your left toes somewhere in your mid body region and vice versa. Just try them.Dmz,you will be reluctant to eat bad foods when you think of d wahala.

Have tried it, will be adding your variation to my routine don't have enough space for the walking plank. Just so you know I'm eating Hobnobs while typing this.

purplish: Hey guys! Long time! I joined this thread some months ago but couldn't keep up...and NOBODY checked up on me #NotFair! Hope y'all r doing great tho?

We are very sorry,its cos we know too dey familiar wit you,try stay small before you go AWOL again..I promise we'll send Seun himself to look for you.

@Dmz,
Nothing do you ojare, even the bibeli talk am say "There will be times like these.
I am currently looking for a cheap yam pounding machine cos I know its something I need to complete my life. My lunch today was noodles & its even a rest day for me.
Its a marathon not a sprint. YOLO!!!

Haha! Thank you modath...my schedule at d moment is sooo crazy and I can't afford to have a steady exercise routine or a selective diet (except I want to starve) I should be back on track in January

https://www.youtube.com/watch?v=WlTvnfOr6_Q
For my baby


After swimming yesterday, I had cramp on my latissimus dorsi for the first time. I knew I moved my exercise a notch.

OK Today

8 km treadmill. Low intensity!

7 km/hr to 14 km/hr...57 mins


50 squats with 50 kg
some curls etc

December..........................................I am missing my HG

agabaI23: OK Today

8 km treadmill. Low intensity!

7 km/hr to 14 km/hr...57 mins


50 squats with 50 kg
some curls etc

December..........................................I am missing my HG

here, here!!!

Where is efribodi na? Barbie and Mody whaddup

What have you been doing to yourselves?

Hour_Glass:

here, here!!!

Good to see you

Hour_Glass: Where is efribodi na? Barbie and Mody whaddup

What have you been doing to yourselves?

Present ma,na this work wey I collect dey work me die!! ... Na to dey red eye each and everyday, people want to take without putting anything in.
I got the one of The workers to fabricate a local dumb bell set for me from concrete,16mm iron rods and water pipe. The weight don turn to barbell cos those suckers go reach 12-13kg each .

Elooooo,s anybdy hme?
Hey dear pple,just stumbled on ds thread n decided to join on d ride buh d prob s I cnt b givin daily info abt my schedule so it goes lyk ds
Am candis
54kg(courtesy of ASUU)
Wanna looses 8-10kg
Though av bin on d ride for a yl now n it's bin wrkin soooo w@ advice wuld u add to hasten it,tnx n anticipatn

Hey all! I'm here o, festive tins going on, trying not to lose the plot.

Yaaay! Babs is back! Drops 10 windeck pushups
.

Yes sir! actually off for a jog now...

I am dedicating this moment to a family friend that just went to be with the Lord. He died while playing squash in a competition (he slipped and hit his head), may His gentle soul rest in peace.

Hour_Glass: I am dedicating this moment to a family friend that just went to be with the Lord. He died while playing squash in a competition (he slipped and hit his head), may His gentle soul rest in peace.

I'm so sorry dear. May the Good Lord have mercy on his soul and comfort his loved ones. Please take heart.

Hour_Glass: I am dedicating this moment to a family friend that just went to be with the Lord. He died while playing squash in a competition (he slipped and hit his head), may His gentle soul rest in peace.

Sorry dear, my condolences to the family.

Hour_Glass: I am dedicating this moment to a family friend that just went to be with the Lord. He died while playing squash in a competition (he slipped and hit his head), may His gentle soul rest in peace.

Amen! Take heart!

hi y'all , i really need help here, any of the weight loss gurus can reply to this.
first of all i'm going to state my stats so you can understand where i need help.

bust 38 inches
waist 32 "
hips 40 "
height 6ft
weight ( lost 6kg recently ) so i'm now 79kg

my routine
jogging - 1 full hour 4 times a week .
ab work out - ( lower abs mostly) 30 - 40 mins daily.

goals.
to fit into a special dress in one week (that is on the 31st)
to shed the last 3 inches on my waistline.
to shed 2 more inches from the hips
to shed the last 3 kg left to be a perfect size 12 at 76kg.

Losing 3kg in one week sounds crazy, yes i know. but i've really tried everything since the beginning of november and it seems i've hit a plateau,especially for my ab work outs,most ab work out i've seen on youtube tends to make my arms and shoulders wider, planks and pushups are only effective on my obliques. Anything to get rid of the pooch will do.

thanks.

uzoo: hi y'all , i really need help here, any of the weight loss gurus can reply to this.
first of all i'm going to state my stats so you can understand where i need help.

bust 38 inches
waist 32 "
hips 40 "
height 6ft
weight ( lost 6kg recently ) so i'm now 79kg

my routine
jogging - 1 full hour 4 times a week .
ab work out - ( lower abs mostly) 30 - 40 mins daily.

goals.
to fit into a special dress in one week (that is on the 31st)
to shed the last 3 inches on my waistline.
to shed 2 more inches from the hips
to shed the last 3 kg left to be a perfect size 12 at 76kg.

Losing 3kg in one week sounds crazy, yes i know. but i've really tried everything since the beginning of november and it seems i've hit a plateau,especially for my ab work outs,most ab work out i've seen on youtube tends to make my arms and shoulders wider, planks and pushups are only effective on my obliques. Anything to get rid of the pooch will do.

thanks.

Do straight leg raises in different styles, you will feel it on the lower abs.

What is your height?

uzoo: hi y'all , i really need help here, any of the weight loss gurus can reply to this.
first of all i'm going to state my stats so you can understand where i need help.

bust 38 inches
waist 32 "
hips 40 "
height 6ft
weight ( lost 6kg recently ) so i'm now 79kg

my routine
jogging - 1 full hour 4 times a week .
ab work out - ( lower abs mostly) 30 - 40 mins daily.

goals.
to fit into a special dress in one week (that is on the 31st)
to shed the last 3 inches on my waistline.
to shed 2 more inches from the hips
to shed the last 3 kg left to be a perfect size 12 at 76kg.

Losing 3kg in one week sounds crazy, yes i know. but i've really tried everything since the beginning of november and it seems i've hit a plateau,especially for my ab work outs,most ab work out i've seen on youtube tends to make my arms and shoulders wider, planks and pushups are only effective on my obliques. Anything to get rid of the pooch will do.

thanks.

Do straight leg raises in different styles, you will feel it on the lower abs.

@Uzoo
Seated oblique twist
Proper reverse crunch
Bicycle crunch
Then use Abs roller. I saw one for 7k. It might be cheaper If youre in Lag.

Hmm that stat looks yummy at 6 ft. Healthwise You are not bad at 32 inch waist.

Your bmi at 79 is within range.
You can loose further.

I will give more advice but I want to see a pic

Hour_Glass:

Do straight leg raises in different styles, you will feel it on the lower abs.

What is your height?

Thanks , i'll try that ,but should i extend the reps and time ,you know.. like push myself further ,will that help me get results faster ? I'm 6ft.

agabaI23: @Uzoo
Seated oblique twist
Proper reverse crunch
Bicycle crunch
Then use Abs roller. I saw one for 7k. It might be cheaper If youre in Lag.

Hmm that stat looks yummy at 6 ft. Healthwise You are not bad at 32 inch waist.

Your bmi at 79 is within range.
You can loose further.

I will give more advice but I want to see a pic

i'll try those , especially the proper reverse crunch.

Yea ,read somewhere on this thread about the Ab roller , I'll look for it at those sports shop in National Stadium lag.

The BMI right ?...I know its fine ,I always check that too but Trust me, my waist line doesnt ''sound'' bad at 32 inches , but if you're tall and lanky with long arms and legs then the abs is what everyone sees because its really bulging out.

Here's a blurry picture for you ,i took that in November on one of my jogging days. look at the second pics on the right and you can see the lower abs i'm complaining about bulging out slightly below my navel.

I'm doing the hanging leg raise as i type this... in between reps.

Phew ! Next, i'm doing this right now


https://www.youtube.com/watch?v=WlTvnfOr6_Q

OK first that doesn't look bad at all

The prescription we gave you will cure your ailment but focus on the end product. Stop focusing on how it is looking now and believe you will achieve it in one week.

ok, thanks will keep this up.

@Uzoo..from your initial post you're already doing 30-40 mins of ab work daily if that's not reducing the bulge/pooch, I don't think adding more workouts will make much difference. You run the risk of overworking your abs and doing it daily means it doesn't have much time to recover. Have you tried high intensity sprints instead of steady state jogging. (I had excellent results when I switched to this type of running especially on my tommy) Do you eat till you fill your stomach walls stretch? reducing your portion size might help. Maybe your diet could be responsible. You look good. Keep it up

dmz: @Uzoo..from your initial post you're already doing 30-40 mins of ab work daily if that's not reducing the bulge/pooch, I don't think adding more workouts will make much difference. You run the risk of overworking your abs and doing it daily means it doesn't have much time to recover. Have you tried high intensity sprints instead of steady state jogging. (I had excellent results when I switched to this type of running especially on my tommy) Do you eat till you fill your stomach walls stretch? reducing your portion size might help. Maybe your diet could be responsible. You look good. Keep it up

I agree with the food part. Try taking dinner early too at least 3 hours before bed.