Ok, ok, we've had some reports that our rock hard abs workout has some shortcomings. We've found some additional excersizes that you could work into your routine that will stiffen up the lower abdominal muscles, that sweet spot where most people first pick up weight. See it as the bottom 2 muscles of your six pack.

Weighted Leg Overs

Most fitness stores have ankle weights. Use a weight you're comfortable with.

1. Lie on your back (get that blanket or excersize mat out again).


2. Hold your arms out at 90 degrees so that your body forms a T.


3. Now lift your right leg up towards the ceiling.


4. Then rotate your pelvis so that your right leg moves left and touches the ground.


5. Move it back up.


6. Do this about 20-25 times with each leg.

Leg Lifts

If you get a chance to get to gym, there's a nifty device which looks like a high chair without a seat. Well, that's the point... You get up into it putting your full weight onto your lower arms, gripping the hand grips. Your lower body will hang down. Don't worry, there are foot rests so you can get into position easily. Once comfortable, bend your knees and lift up your legs to 90 degrees, hold for a few seconds and let go again.

You can alternate these conventional leg lifts by twisting your pelvis to the left and right while lifting your legs, which works out the muscles to the right and left of your lower center abdominals.

You can also do a variation of the leg lift (also weighted if you can handle it) if you have a strong overhead bar at home, by hanging from it and then lifting your knees towards your face (as high as you can) and holding it there for a few seconds.

About 20-25 reps should do.

First and best rule to learn when trying to lose weight, is EAT SOME MORE! No, seriously. It's been stated by meany dieticians that eating 5-6 times a day increases your metabolism rate and will help you to lose weight faster. They recommend eating within an hour of waking up and to never eat within the hour before you're going to bed.

It is also recommended to eat as follows:

1. Breakfast (light, healthy foods, low oils and low calories) - Look at items like Mueslis or other foods that releases energy over a time period to keep your energy levels up.


2. Snack (around mid morning). Have some fruit salad or low fat biscuits with tea.


3. Lunch - your main meal of the day! Low fat, low sugar foods, don't supersize!


4. Snack (around mid afternoon) - Have another fruit or two or low fat pretzel sticks etc.


5. Dinner - Have a mid-sized dinner and a treat (chocolate bar or something)

To top this off, try and drink at least 8 glasses of water a day. It helps your digestion and washes 'dirt' out of your system.

No, we're not affiliated with Weight Watchers. We're just a bunch of ordinary friends, sharing personal experience on weight loss and things we picked up along the way. So we're watching our weight and living healthy lifestyles (as far as humanly possible of course).

The aim is to not radically change our lives, but to help people do small things that can make big differences in their looks and health. No, we're no experts ourselves, but we do often talk to people who are and will share their tips with you. Remember to 'Bot-This-Blog' in the lefthand menu and check back with us regularly!

Daily health improvement tip: To all you Internet addicts out there. Look away from your screen at least once every 10-15 minutes and focus on something in the 'real world' for a change. Also get up at least once every hour and walk around or stretch. And don't just get up to walk to the fridge or to drink your 5th cup of coffee. 2 Cups a day is recommended or go decaff...

We've asked around for some abdominal excersize tips and come up with the following 10 minute abdominal workout:

2 minutes - Streching:

1. Stretch by sitting with your feet outstretched in front of you, leaning over diagonally to touch your feet (don't worry if you can't make it at first, you'll get there eventually!).


2. Put your right foot accross your left leg (fold your right leg over), next to your left knee.


3. Then hook your left elbow behind your upright right knee and twist to the right to stretch your lower back. Do the same towards the other side.


4. Alternate these excersizes within the two minutes and make sure you always feel comfortable, don't overstretch at first! We're stretching the back (and also your abs) which work as opposing muscles.

3-5 minutes - Crunches (Upper abdominals):

Many people hate crunches. There is a reason - something that's good for you is often not nice to do!

1. Lie on your back (put a soft duvet or blanket on the floor) and pull your legs up so that your knees are upright.


2. Put your hands to your ears (don't hold them, just keep your hands close to your ears!).


3. Now do diagonal crunches, by squeezing your abdominal muscles, lifting your head slightly and moving your elbows, one at a time towards the diagonal knee.


4. You'll feel your abs crunch - good, right?!


5. Do this for about a minute and a half.


6. For the rest of the time, do straight crunches by moving both elbows towards your knees and lifting your head slightly, squeezing those abs.

2 minutes - Abdominal Muscle Stamina:

Ok, here comes the hard part, you're almost there!

1. Lie on your stomach with your legs straight, next to each other.


2. Get up on your elbows, beneatch your torso, so that your upper arms are at a 90 angle with your lower arms.


3. Now get up on your toes and elbows and straighten your body.


4. Hold that position until you can't hold it anymore. You've got to at least hold it for 10 seconds. Your end goal will be 30 seconds.


5. Do 3 repetitions.

2 minutes - Cardio:

Get a low flat object about the height of a step, which is steady to take your weight. (You get great workout steps at most sport stores). The cardio is for weight loss and to loosen up those muscles again.

1. Step one foot up.


2. Step the other foot up.


3. Step on foot down.


4. Step the other foot down.


5. Get a good rythm going - listen to some hyped up music to get yourself going.


6. Continue for longer if you feel comfortable.


7. Try listening to your whole favorite dance song!

Daily health improvement tip: Walk the stairs lazy! Ok, ok, if you work on the 20th+ floor, ride the lift and walk the last 3-5 floors' steps. It'll make your legs stronger and and get your heart rate up, which is the ultimate goal for burning excess fat.

Welcome to our weight watching blog! Real tips from real people wanting to look good and not spend a fortune to do so. Here you'll find regular updates on what you can do, right at home to make your lifestyle a healthy one and to look good while doing it.

We'll get in experts from time to time to give us some tips, so check back regularly!!

Weightwatcher