AB EXERCISE FOR ROCK HARD ABS

AB EXERCISE FOR ROCK HARD ABS

Today I wanted to share with you a nice little routine to add to your work outs.  The exercise comes from Men's Health and I promise you'll really feel and see the difference.

Mens Health core challenge

Don't underestimate the tame-looking side bridge. "Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add these ab exercises to your workout to bolster your core and help carve a six-pack.

The Moves

Hold for the time specified below, then switch sides.

Kneeling Side Bridge

Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Side Bridge

Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

Elevated Side Bridge

Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag

The Workout

Do this routine two or three times a week.

Week	Exercise	Sets	Time
1	Kneeling Side Bridge	2	30 seconds
2	Kneeling Side Bridge	2	60 seconds
3	Side Bridge	2-3	45 seconds
4	Side Bridge	2-3	60 seconds
5	Elevated Side Bridge	2-3	45 seconds

 As a reward for following and including this ab exercise in your routine, here is a wonderful recipe.

CHICKEN CREOLE DISH
20-Minute Chicken Creole

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

·                                 non-stick cooking spray as needed

·                                 4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*

·                                 1 can (14 oz) tomatoes, cut up**

·                                 1 cup chili sauce, low-sodium

·                                 1½ cups green peppers, chopped (1 large)

·                                 1½ cups celery, chopped

·                                 ¼ cup onion, chopped

·                                 2 cloves garlic, minced

·                                 1 Tbsp fresh basil or 1 tsp dried

·                                 1 Tbsp fresh parsley or 1 tsp dried

·                                 ¼ tsp crushed red pepper

·                                 ¼ tsp salt

1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.
*For convenience, you can use uncooked boneless, skinless chicken breasts.
**To cut back on sodium, try low-sodium canned tomatoes.
Yield: 4 servings
Serving size: 1½ cups
Each serving provides:
Calories: 274 - Total fat: 5g - Saturated fat: 1g