How To Tone Your Abs

Hello all! Have some changes on my blog pages! Hehe..and I love my new photo as well! I hope you like it..more organized now thus is easier for readers to view accordingly! Hope you find it accessible too! 

Alright! After CNY joyful festivities, everyone is grumbling they turn fat, don't look good, no time to go exercise, so on and so forth..working adults will say they sit in the office for the entire day so they have excess fat around the waistline, so called spare tire la..but the proper word should be love handles. Such a lovely name huh but we hate it...T.T

Everyone dying for sexy and flat abs! I think no one will go against me saying that they don't love flat abs. Regardless of men or women! I think 70% of the adults have belly fat la..except those models, celebrities and etc..cz that is their job to keep fit! Lol..

I have been searching through some videos on how to tone our abs. I try to look for shorter clip and effective one cz I know people don't like to watch 5 to 10 minutes just on a single exercise. So, you can have those abs simply by working out at home..just depends on you whether want to move your butt from the chair or not..haha!

Please make sure to check with your doctor before starting any exercise program and doing any exercises.

This first video is a intense one..although is just two minutes but you can seriously feel your belly fat is burning! Since it is burning so I guarantee you it will be very effective BUT remember DO NOT HURT OR SPRAIN YOUR NECK! Careful when you lift up your head. Feel the muscle shaking from your abs instead of using your neck to support it! 

Next, which is the one that I mentioned love handles (spare tire). All these are easy application and I hope you feel your abs muscle shaking while doing it. Hehe..

p/s The preview of her facial expression is really funny! Lolol..

Next up would be plank! By seeing this you will think, aiya easy la...but when you really try it on your own, I can assure you not much beginners *those who haven't exercised for a while* can last for even 30 seconds! Seriously tough I tell you! >< For me, the most that I can hold is just one minute.

Contract your abs and squeeze it tight at your butts so that it can build your core muscles then increase the length of your plank holds and number of repetition. Don't focus your strength on your elbow until it is shaky, it is not the right way, you shouldn't feel pain on your elbow after planking. Repeat three times. For beginners, please start out slow. 

For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

If you push yourself a little, doing planks are not easy and the benefits are outstanding!

Top 5 benefits of doing Planks
1. Works your upper abs, your lower abs, your obliques, and your lower back.
2. Builds the stabilizer muscles.
3. Builds strength for pushups.
4. Promotes good posture and helps prevent back injuries.
5. Teaches your abs to stay contracted in a regular standing position.

The V-Sit Ab Exercise is a tough yet effective abdominal and core exercise that works the rectus abdominis, the external obliques, and internal obliques. This exercise also engages the hip flexors. *picture below to show you the respective muscle*

Obliques are the muscles that run down both sides of the abdomen and should be stressed and toned if you want to trim your waistline. Many people like to target obliques and core abs muscles in order to get abdominal in shape.

We always see men or women has a V on their waistline, this is the exercise that can help you achieve the waistline. Upper body shouldn't be moving. Repeat 20 times.

Plank is suitable for men too...so ask your boyfriend or husband to learn it! No excuses for them to have belly fat! Lol..they will hate me!

I hope you find them easy to learn and remember not to hurt yourself. Take it slow at the beginning since you are not familiar with the exercises.

Gradually, I will show you other exercises such as working on your inner thigh fats, flabby arms and so on. I hope you find it useful and have a healthy month ahead! Tell me if you want more posts on fitness and exercises..;-) Hope you like it!

By the way, I am not a trainer or what..just to share with you some of the videos that I find it useful on myself. :-) Happy working out!

Love me please

Hello, I am here to share my squash practice! Excited or not! It may be your first time to see it so clearly how squash racquet and ball looked! Yea me as well..is my first time ever seen it after I joined this class.

Here you go! The squash racquet and ball, small right the squash ball! I think squash racquet is quite heavy compared to badminton racquet. So for me who used to play badminton is really unfamiliar to hold squash racquet! ><

My racquet, Yvette and Sheau Jeng's racquet! Thanks to Jaimie who lent me her racquet! Gamsahamnida!

The squash court is surrounded by four walls. *Obviously* Lol..Is so hard to hit the ball when it bounce from the wall! I feel like tear down the wall and turn it to like badminton court..LOL! *joking joking* 

Is so hard to play squash especially you need physical strength and a lot of skills! Seriously a lot of skills! Somehow is quite different with badminton because you have to hit the squash ball against the front wall, how much strength you apply then how powerful it bounce back! If the ball landing before the red line is considered to be out. *helpless*

So please imagine it by yourself how tiring is this sports! Have to hit really hard with the right skills, if not it can't bounce back nicely! :-( Down to the max la I tell you! We have to learn everything within a short period (one and a half month) like what my instructor said, it is a intensive squash class!

Yvette is playing squash! :-) *very serious* whereas Sheau Jeng and I sitting outside sembang! See, hardworking student in the court!

When we practice halfway, the stor uncle came over, took our racquet and offer to play with Yvette. We also want to play with him but he played so well, how to expect beginners like us to play with him?! Lol..

Squash ball! Sir asked us not to wear dark colour clothes cz your partner may hit you as you are wearing the same colour like the ball! Lol..

Yvette getting ready! Disturbing them while they are playing..Actually I shouldn't be in the court! :p Paiseh!

Hello all! The super-aunty look while exercising! Everytime with my hairband on! Lol...

Forcing them to take picture with me! I am glad we have been assigned to the same group! Have fun playing squash with both of you! We laugh more than play! Lolol..

Mr. Squashy, let me love you before I sit for the exam! Please...

The desperate me! Haha..

Let's workout at Clark Hatch Penang!

Girls will usually grumble "I have gained weight!", "I am fat!" all sorts of reasons but they just refuse to exercise! Lol..I am one of them. I just don't like to go jogging in the park, some will just tell you they don't like to feel sweaty! I used to exercise when I am young, play badminton regularly, but after I found out there are actually fitness centre available then I started to join it since I am 18. I have stop for 2 years and now I return to Clark Hatch again!

After 2 months of holiday being a couch potato and travelling around, I realized I have gain weight! This is a night mare ever when you know you are fat and not able to fit in the clothes that you like! I can't allow myself to feel so that is why I decided to join them again! So this is the place that I spent most of my time after class.

My first thought of joining gym will always goes to Clark Hatch Fitness Centre in Kelawei Road. It is the only gym in Penang exclusively for LADIES! Good news to you right?! So you won't feel uncomfortable when you are using the equipments and man beside staring at you! LOL...

This is the main entrance of Clark Hatch fitness centre. You can't see it from the main road, it is located behind the Penang Flying Club. 

The front desk where you usually get your locker keys here. 

The pantry corner. They provide complimentary biscuits, tea and coffee for the members.  

Always love their cosy pantry. You can relax, read the papers after workout and enjoy their complimentary drinks. 

Here come the treadmills! They have plenty of it so don't worry as it is always available.

Here is the corner of the weight and fitness equipments. If you are not clear with the machine usage you may consult the front desk. 

The weight equipment to tone up your arms, inner thighs and etc. Just come and explore it by yourself!

Upright bikes and the stepper. The stepper strengthens the heart and circulation system as well as the muscles of the seat and legs. 

The second floor is the studio where classes will be carry on. 

Second floor of the centre. Fitballs for the class purposes.

Rowing machine. 

Crosstrainers are also called elliptical trainers or elliptical crosstrainers. It is design to imitate and stimulate actual walking, jogging and running movements. Ladies' favourite to workout on these! 

Exercise bicycles. 

Some of the equipments for abs exercise. 

The studio that held the group exercises. The studio programmes offer an exciting range of classes. Their time table for the classes are updated monthly. Yoga mat and step board are provided. 

Weight and dumbbells as well for trim and tone class. 

Your personalised lockers.

They have huge mirrors everywhere.

Shower facilities and at the end is the steam room. 

The steam room. I have mentioned in my previous entry about the benefits of steam room. Benefits of steam bath read about it! 

A friendly reminder to the members to ensure the cleanliness of the steam room.  

Always love the saloon hair dryers and huge mirrors.

This is the classes available for September. The peak hour is usually between 10.30am to 12.30pm and 5pm to 8pm during weekdays and classes on Saturday. 

This is the joining fees. You can compare between Clark Hatch and other fitness centre. I can hardly get such prices from other fitness centre in Penang island. Of course there are still options in other area but Clark Hatch suits me the most as it is exclusively for ladies and the location is strategic cz it is near to my place.

This is the package that I am joining now. Students membership. RM60 per month. You can come anytime as you wish! I have been asked by the management to pay 3 months advance payment and the admin fees which cost RM230 upon registration.

This is the location of Clark Hatch Penang. It is along Kelawei Road, opposite Subway and beside UOB Bank. When you found Flying Club, Clark Hatch is just behind it. 

Overall comment

Location: Strategic for those who are staying in Georgetown, Gurney and Tanjong Tokong. 

Cost: Affordable for students and average of RM85 for working adults on all-day basis. Off-peak and weekend package will be RM50.

Facilities: The equipments are sufficient for ladies because ladies usually attend the classes.
Crowd: Peak hours will be from 11am to 1pm and 5pm to 8pm during weekdays and Saturday. Other than that usually not much members. Crowd will usually turn up during classes carry on.

Feel free to contact them if you need further details, or visit to the centre for consultation.

Clark Hatch Fitness Centre

15, Kelawei Road,

10250, Penang

Tel: 04-2278948

Opening Hours:

Monday-Friday (7am-10pm)

Saturdays, Sundays and Public Holidays (9am-7pm)