Editorial
How To Get Flat ABS
As a personal trainer, I often get asked how to develop a strong core and a six-pack. It seems that so many people are still practicing old exercises and cranking out hundreds of sit-ups on a daily basis in the hope of reducing stomach fat and developing their six-pack abs.
Regular sit-ups or crunches will not only’ give you back problems, they don’t really help in developing your core and revealing your stomach muscles. Our core and stomach muscles are more complex than you may think and need to be worked in three different planes of motion. Regular sit-ups and crunches are unnatural and only address one plane of movement, which they do quite poorly. As well as taking the core/stomach muscles through three different planes of movement, the body fat covering the abdominals must also be addressed.
Forget the old wives’ tale about spot reducing fat—this simply isn’t the case. Hundreds of sit-ups won’t burn stomach fat; fat naturally comes of in layers from all over the body. The only way to reduce stomach fat is with a good total body exercise and by eating healthy. Abs must be trained, just like any other body part, at least three to four times a week.
Here are a few exercises you can do to reduce your stomach fat. Do these three times a week for six weeks and you’ll start sporting some flat abs!
THE SIDE PLANK: Keep your hips inline, belly button in, and maintain this position for as long as possible. Start with 30 seconds and increase up to 2 minutes over time. Breathe!
THE FRONT PLANK: Keep your body in a straight line, belly button in, and arms at 90-degree angles, shoulders squared. Start. with 30 seconds and increase up to 2 minutes over time. Breathe!
THE FRONT MOUNTAIN CLIMBER: In a press-up position with your back flat and belly button pulled in, bring your knee straight up to your chest. Breathe out as you do and con-tract your abdominals as if you were being punched in the stomach. Take leg back and repeat. Start with 10 on each side and work up to 3 sets of 20.
THE OUTSIDE MOUNTAIN CLIMBER: Do just as above but drop your hips slightly and bring your knee to the outside of your elbow, Squeeze the side of your stomach, your oblique muscles, together as if being folded in half sideways.
THE INSIDE MOUNTAIN CLIMBER: Do just as above but bring your knee across and squeeze the side of your stomach muscles (obliques).
Enjoy your new abs!
Sequel to successful outing of season-2 of the Big Brother Naija (BBNaija) last year, Heritage Bank Plc, has again partnered with MultiChoice Nigeria Limited, owners of the DSTV and GOTV brands to bring the third season of the entertainment to viewers across Africa and beyond.
The Big Brother Naija 2018 was launched on Sunday night with Ebuka Obi-Uchendu as the host with 20 house mates battling for the winning prize of N45 million which include a cash gift of N25 million and SUV Jeep among others. The theme of this year’s edition is “Double Wahala.”
The host said one of the innovations in this season was that viewers could give housemates secret tasks to do and some lucky viewers could win cash prizes of N1 million during the duration of the show.
The house mates will stay at the Big Brother House for the next 85 days to entertain viewers and the show promises to show case a lot of drama, intrigues and romance.
Speaking at the live streaming of the opening session in Lagos at the weekend, Mr. Fela Ibidapo, Group Head, Corporate Communications of Heritage Bank said, “When the last season of the reality show was about to start, some of us did know what we were getting into. We are back here again because last year was successful.’’
He said Heritage Bank believed in creativity and innovation and expressed appreciation to MultiChoice for the opportunity to be part of this edition of the show.
About 20 house mates were invited to the house in the third season of the show which began last Sunday night, with four of them debuting in a reality show for the first time in their lives.
This is an increase over 12 that participated in last year’s edition.
The new comers are Nina Chinoso 21 years- old, Vanessa Williams aka Vandora from Edo State, Teddy A 29 and Kelvin Burle aka K-Brule 23 years-old.
The others are Alexandria (a lady) 22, Adedayo Adewunmi aka Dee-One, a comedian; Princess Onyejekwe 25, Miracle Igbekwe, a pilot and model; Ahneeka 25 years and a TV presenter; Rico Savey,25; Bam Bam,28 years-old freelancer in acting and singing; Bitto Brain 26, Ifu Ennanda, an actress and business broker; Leo 25 years-old corporate hustler with a retail firm; Khloe 24 and a fashion designer; Angela 31 years-old film maker, Anto, Tobi- 23, Cee-C and Omololu Adetokunbo aka Lolu.
In the season two of the show, besides providing financial assistance to the BB Naija contenders, Heritage Bank helped them with business and advisory support services for between six to nine months.
This support helped to chart a veritable course and equip the housemates with the necessary tools to make informed business choices during their individuals’ careers.
In a bid to bring additional value to Nigerian culture, Heritage Bank also ensures that in partnering with the housemates, they take positive steps towards creating, preserving and transferring wealth to Nigerians.
Heritage Bank had also organised an SME enhancement capacity programme for the Ex-Housemates of the BB Naija and other emerging 21st century entrepreneurs at an SME enhancement capacity training programme.
Big Brother Nigeria was designed by its creators to attract controversies and create agenda for social discussions.
Mrs Eunice Odubor, a 48- year old staff of the Civil Defence Corps, yesterday won the 4th edition of the season 2 reach for the Skye millionaire reward.
Forty other lucky loyal customers across Nigeria also went home with various cash gifts ranging between N20, 000, N50, 000 and N100, 000 respectively.
The cash bonanza and draw which took place at the busy Ekiosa market in Benin City, the Edo State Capital, had in attendance top management staff and Zonal officers of National lottery Commission which witnessed the occasion.
Presenting the cheque to Mrs Isibor, at the resident of the Obazelu of Benin Kingdom, Chief Osaro Idah, the group head Product and Innovation of the bank, Ndubisi Osakwe, said the presentation was a clear demonstration of Skye Bank’s commitment to continue to impact the lives of loyal customers.
He said: “Today Skye Bank has shown its capacity in supporting individuals and retail businesses. We started this journey a couple of months back…now in its 3rd year and this is the fourth in the series.
“We have given given rewards to customers who are loyal to Skye Bank, who have responded to our promo to put N10, 000 for 30 days in savings account and they will qualify to win up to N1m. Mrs Idubor of Foresty branch Benin who has been loyal invested N10, 000 and has won N1m and her account will be credited”
In his remark, Chief Osaro Idah, who presented the cheque to the winner commended the bank for blazing the trail in corporate social responsibility among banks.
Elated Mrs Idubor, who could not hold back tears expressed her gratitude to Skye Bank for the money and promised to tell others to bank with Skye Bank.
She said part of the amount will be invested into the education of her child who had dropped out of the Ambrose Alli University Ekpoma due to paucity of funds.
The Zonal Coordinator, National Lottery Commission, Mrs Kate Okocha, also commended the bank for the transparency and encouraging people to save by opening account.
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