hey i’m 14 years old and (5 ft 10) and my back is still growing, please bare that in mind. i’m in pretty good shape (fast runner, tall and slim) but i have a little gut and some fat around my waist.

i need a reasonably quick, effective workout, that i can do once a day, for:

lower abs (alot)
upper abs
oblique, side abs,waist (alot)

i’ve looked at passion4profession and alot of other ‘six pack abs in 8 weeks’ videos but it’s not hard enough for me and doesn’t exercise my obliques enough. >_<

if someone could make, or give me a link for an intermediate – hard abs and oblique exercise workout (quick) that i can do once a day then it would be GREATLY appreciated.

i’m basicly aiming for a flatter stomach (maybe a bit of visible muscle would be nice) and to get some fat off the sides and around my waist before i reach mid teens. :/

(i’m also going to a beach party next month and i want to look my best, doesn’t everyone?)

thanks alot

btw, don’t start commenting stuff like: dont worry about what you look like bla bla or your too young to worry, i appreciate it if im too young to do the exercises but im doing this for self fitness, not just appearance.

• Easy in-out bottle snap technology, won’t fall off
• Fully adjustable spacing and customization, pods + bottles can be added or removed
• Large neoprene pocket with Velcro closure
• Comfortable belt attaches with Velcro
• Sized sized belts for custom, bounce-free fit

Product Description
The RunLite Series multi-bottle hydration belts combine Full-TiltTM, Hybrid-stretchTM, SnapFlaskTM and AirFlowTM technology. This versatile and ergonomically integrated system has incomparable quick-click access to fluid or gel while on the run. Self-customizing options make these ultra-light hydration belts the most comfortable way to carry fuel, water, and basic essentials. Position bottles anywhere you want on the belt – vertically, horizontally and for left and right handed access. The multi-bottle Runlite Series belts are unmatched for comfort, performance and overall usability.

Amphipod RunLite 4 | Size 1

• Quick, easy bottle release and replace system
• Bottle holders fit vertically or horizontally
• 8-ounce bottles can be positioned anywhere on belt
• Comfortable, bounce-free belt with Velcro closure
• Large bottle mouth opening for easy filling

Product Description
The RunLite Series multi-bottle hydration belts combine Full-TiltTM, Hybrid-stretchTM, SnapFlaskTM and AirFlowTM technology. This versatile and ergonomically integrated system has incomparable quick-click access to fluid or gel while on the run. Self-customizing options make these ultra-light hydration belts the most comfortable way to carry fuel, water, and basic essentials. Position bottles anywhere you want on the belt – vertically, horizontally and for left and right handed access. The multi-bottle Runlite Series belts are unmatched for comfort, performance and overall usability.

Amphipod RunLite 4 | Size 2

• Quick, easy bottle release and replace system
• Bottle holders fit vertically or horizontally
• 8-ounce bottles can be positioned anywhere on belt
• Comfortable, bounce-free belt
• Large bottle mouth opening for easy filling

Product Description
The RunLite Series multi-bottle hydration belts combine Full-TiltTM, Hybrid-stretchTM, SnapFlaskTM and AirFlowTM technology. This versatile and ergonomically integrated system has incomparable quick-click access to fluid or gel while on the run. Self-customizing options make these ultra-light hydration belts the most comfortable way to carry fuel, water, and basic essentials. Position bottles anywhere you want on the belt – vertically, horizontally and for left and right handed access. The multi-bottle Runlite Series belts are unmatched for comfort, performance and overall usability.

Amphipod RunLite 4 | Size 3

• Fanny Pack is Constructed of Durable High-Quality Material
• Fully Insulated Pack Keeps Your Beverage at Just the Right Temperature!
• Includes a SmarTube Hydration System – Screws Around the Mouth of Any Standard Water Bottle for Easy, Hands-Free, Hygienic, Clean Drinking
• Maximum Water Bottle Capacity: 1 Liter (35 oz.)
• Pack Includes Strong, Adjustable Straps

Product Description
The Blue Desert Gobi Fanny Pack includes the SmarTube Hydration System for easy, hygienic, hands-free drinking. The SmarTube System easily screws around the mouth of any standard water bottle. The fully insulated Gobi Fanny Pack is constructed of durable, high-quality material that keeps your beverage at just the right temperature. This waist hydration pack is capable of holding a water bottle up to 1 liter. It features strong adjustable straps and reflective stripes for added safety. The Gobi is available in Blue or Camo.

Blue Desert Gobi Basic Fanny Pack with SmarTube Hydration System

• Pack is Constructed of Durable High-Quality Material
• Fully Insulated Pack Keeps Your Beverage at Just the Right Temperature!
• Maximum Water Bottle Capacity: 2.25 Liters (80 oz.)
• Pack Includes Strong, Adjustable Straps

Product Description
The Blue Desert Sinai Basic Bottle Carrier includes the SmarTube Hydration System for easy, hygienic, hands-free drinking. The SmarTube System easily screws around the mouth of any standard water bottle. The fully insulated Sinai Pack is constructed of durable, high-quality material that keeps your beverage at just the right temperature. This hydration pack is capable of holding a bottle with up to 2.25 liters of water. The Sinai features strong adjustable straps and reflective stripes for added safety. It is available in Blue, Camo, or Yellow.

Blue Desert Sinai Basic Bottle Carrier with SmarTube Hydration System

• Fanny Pack is Constructed of Durable High-Quality Material
• Fully Insulated Pack Keeps Your Beverage at Just the Right Temperature!
• Maximum Water Bottle Capacity: 1 Liter (35 oz.)
• Pack Includes Strong, Adjustable Straps

Product Description
The Blue Desert Sonora Fanny Pack includes the SmarTube Hydration System for easy, hygienic, hands-free drinking. The SmarTube System easily screws around the mouth of any standard water bottle. The fully insulated Sonora Fanny Pack is constructed of durable, high-quality material that keeps your beverage at just the right temperature. This waist hydration pack is capable of holding a water bottle up to 1 liter and includes an additional pocket to secure any personal items. The Gobi features strong adjustable straps and reflective stripes for added safety. It is available in Blue, Camo, or Yellow.

Blue Desert Sonora Single Fanny Pack with SmarTube Hydration System

• Comes with 24 oz. Podium Bottle
• Side cinch fit system
• Air Mesh panel for comfort
• Front and back reflectivity
• Quick pull bottle access

Product Description
Waist belts with water: We’ve taken the idea and run with it. A new waist pack designed with runners in mind. CamelBak has been the innovation and performance leader in outdoor hydration products since 1989

CamelBak Delaney 24-Ounce Podium Bottle

Runners and exercisers carrying running workouts and exercises outdoors have a special need of a perfect kind of waist pack for them. Such a waist pack for runners must be spacious enough to let runners keep their necessary requirement items and basic accessories with them in it.

Such waist packs for runners are especially designed with a pocket for water bottle and some small pockets are there in the waist pouches to keep tissues, keys and cell phones in them. The fanny packs are another kind of bag which is especially designed to facilitate runners, exercisers, and travelers as well.

Runners can have running water belts to facilitate them with the ability to drink water during running. Such running packs are a great way to let runners control their thirst and keep themselves away from the sunstrokes during exercises and workouts.

Hydration waist pack is also a great option for runners to let themselves run and experience the perfect running exercises without facing any dehydration issues at all. Such a facility also gives rise to the use of running waist pack to let them run conveniently.

These kinds of bags are always helpful and perfect for runners. Runners as well as exercisers can carry the running bag and waist bag to let them run comfortably. The complete accessories of runners are important as they let them have a comfortable running and have a series of comfortable exercises as well.

Runners have a great urge to keep their body in shape and in its perfect from. The use of such running packs has made their task easier and this is why running outdoors is now a convenient task for runners.

Runners are able to carry their basic accessories with them. Such accessories make it far easier for them to have their water bottles in the running waist packs and other basic necessities with them as well. The use of such packs is a great sort of ease for runners. This is why runners always choose to have these running backpacks with them throughout their running and exercise time periods.

• Nine zippered cargo pockets
• Two small external mesh pockets
• 7in x 27in (17.8cm x 68.6cm) foam padded waist belt
• Contoured to support waist and back
• D-rings for optional shoulder straps (shoulder straps sold separately)

Product Description
Built to withstand wear and tear by even the most extreme professional hunters- combining industry leading versatility and comfort with durable materials and quality craftsmanship. The old adage “a place for everything and everything in its place” is exemplified in the Fieldline Pro-Guide Waist Pack, which was specifically designed to organize, carry and protect a hunter’s complete arsenal of important hunting tools.

Fieldline Pro-Guide Waist Pack

• Adjustable fit, sits in the small flat of your back for minimum bounce
• Waterproof to protect your gear from weather and perspiration, includes key fob and 2 compartments

Product Description
Sometimes more is more. Same great low-profile design as the Speed, but 35% greater capacity. 5 x 9.5 inches, two compartments.

FuelBelt Distance Runners Team in Training Waistpack, Purple

• Adjustable fit, sits in the small flat of your back for minimum bounce
• Waterproof to protect your gear from weather and perspiration, includes key fob and 2 compartments

Product Description
Sometimes more is more. Same great low-profile design as the Speed, but 35% greater capacity. 5 x 9.5 inches, two compartments.

FuelBelt Distance Runners Waistpack

• Easily convert any existing hydration belt into a race number belt
• Fits onto any FuelBelt hyrdration belt or waistpack
• Reflective loop provides an additional meausure of attention
• Eliminates the need for pins in your technical t-shirts

Product Description
Over the past year, we’ve had several requests from customers (including Ironman World Champ Craig Alexander!) for an easy way to attach a race number to our Helium belts. Since we’re such good listeners, we’ve decided to introduce our Race Number Attachment that will hold your bib number in place on any of our hydration belts! These are not only super lightweight, but they are incredibly reflective too. No more pins through your shirts or shorts – just slide these onto your belt and go! Lace locks included, belt loop on the backside for easy attachment.

FuelBelt Race Number Attachment Belt Loop

• Toggles compensate for the variety of sizes in race numbers
• Protects your tech tee’s from pin holes and allows for unlayering of clothes during your race.

Product Description
The industry standard and a top seller. Race numbers attach easily to elastic cords and stay in place with Lace Locks.

FuelBelt Reflective Race Number Belt

• FUELBELT 1832FB FuelBelt Revenge 1 – Small

Product Description
Features: Size: Small = 27-29 inch waist. Total capacity: 21 fluid ounces + 6 gel ounces. Measure your waist to ensure you order the right size. Length of the belt matches the smaller end of the size. When the bottles are full, the belt expands due to the added weight.

Fuelbelt Revenge 1 Belt – Small Waist

• Belt loop slides onto any FB belt
• Zippered closure and waterproof to protect your gear from weather and perspiration
• Includes inside zipper compartment
• Reflective logo
• Available in 3 sizes and 5 colors

Product Description
Need some more storage on your FuelBelt? Add a pocket or two. Water resistant nylon ripstop with an easy pull tab zipper and a zippered inside pocket. Attaches to belt via belt loop or grip clip (grip clip in black only)

FuelBelt Ripstop Pocket with Belt Loop, Tangerine, Medium

• Adjustable fit with a low profile
• Waterproof to protect your gear from weather and perspiration
• Includes key fob and 2 compartments
• Sits in the small flat of your back for minimum bounce
• Non-elastic belt to transport heavier gear with minimal bouncing

Product Description
Just don’t call it a fanny pack! A sleek, comfortable way to carry the basics with you while you run. 4.5 x 7 inches, two compart-ments. Hibiscus Pink, Kiwi Green, Surf Blue, Tangerine, Black. One size.

FuelBelt Speed Runner’s Waistpack, Tangerine, One Size

• Adjustable fit, sits in the small flat of your back for minimum bounce
• Waterproof to protect your gear from weather and perspiration, includes key fob and 2 compartments

Product Description
Just don’t call it a fanny pack! A sleek, comfortable way to carry the basics with you while you run. 4.5 x 7 inches, two compart-ments. Hibiscus Pink, Kiwi Green, Surf Blue, Black. One size.

FuelBelt Speed Runners Waistpack

I’m 5’6” and 109 lbs and my abs look sort of like Gisele’s in this pic but a bit more muscly: http://justjared.buzznet.com/headlines/2007/10/gisele-bundchen-bikini-pictures.jpg I don’t have much of a waist (27” :[ )and my abs are very muscly, they’re like a 4-pack but it sticks out instead of being flat (It could possibly be from too much Pilates??) I want abs like this: http://www2.victoriassecret.com/commerce/onlineProductDisplay.vs?namespace=productDisplay&origin=onlineProductDisplay.jsp&event=display&prnbr=CU-150489&page=1&cgname=OSPTYBIKZZZ&rfnbr=1924
S0 how can I make my waist smaller (24-25″/60 cm) and make my abs flat instead of bulky? I run at least 30 min. every day, not optional- I’m a runner)

• DUAL EXPANDABLE POCKETS
• WILL NOT BOUNCE OR CHAFE WHEN RUNNING
• INTEGRATED ENERGY GEL LOOPS
• COMFORTABLE AND ADJUSTABLE WAIST BAND
• INCLUDES CLIPS TO ATTACH RACE NUMBER

Product Description
The Tytenz Go Belt EXPANDABLE gear belt for triathalons, marathons, running races or just out being active. This new one-inch wide elastic belt is light weight and is fully adjustable which means a perfect fit every time for all waist sizes. Incredibly comfortable, each belt comes with 2 expandable zippered compartments that do not bounce and provide more than ample storage space for energy bars, gels, cell phones, and supplements. Additionally, the separate pockets were designed to keep your expensive cell phone or iPod safe from rubbing against your keys! Integrated GU Loops keep your energy supplements ready at hand and free up pocket space. Each gear belt comes with clips that may be used to attach your race number to the belt. Available in a variety of colors, The Tytenz Go Belt gear belt has set the standard for what runners have been asking for: a lightweight belt that will provide ample storage and does not bounce!

GO BELT-The Original No Bounce Runners Belt, Runners Gear Belt, Refuel Belt, Hydration Belt, Running, Hiking, Cycling, Fanny Pack, Marathon, 10K, 5K

• Imported
• Fit: True to Size

Product Description
A contoured, waist-level LED running belt designed as a lightweight solution for walkers and recreational runners with breathable mesh construction. 1-Watt Luxeon LED with the same CoreBeamTM?functions as the LiteVest. The LiteBelt includes two storage pockets, adjustable fit, and lightweight construction.

GoMotion Sport Runner LiteBelt 1 Watt

Running during the day exposes you to warm weather which increases the amount of fluids you lose as well as electrolytes and nutrients via sweat. This situation therefore makes bringing liquids during training to prevent dehydration a necessity. Years ago if you were going to bring your own hydration system during a run instead of relying on water fountains it would have to be a runners waist pack with a water bottle stuffed inside. These days however you have several choices depending on your needs and preferences.

The first option that we’ll discuss is the hand-held bottle. Although there are still hand-helds that look like the regular water bottle, new designs which are ergonomic and fit comfortably in the palm are now becoming the standard for hand helds. The Amphipod hydrafoam handheld also has handles which are strapped on so the bottle does not slip and padded with foam so the weight of the liquid does not cut into ones’ hand.

Another hydration system worth looking into is the bottle belt. The Helium range by Fuel belt and Run lite breeze by Amphipod are examples of well designed and versatile bottle belts that can carry several different size bottles depending on how long the training is and a well constructed adjustable belt that minimizes the bottles bouncing when you are running. These bottle belts also have small storage pockets or pouches that are ideal for small items like keys, cash, energy gels or a small mobile phone.
 

Last but not the least in our discussion are the runners waist packs which not only hold all your emergency items like a phone, cash, an ID card, keys and energy gels or bars but you can also attach water bottles to the belt for easy access like in the Maxipedition waist pouch . Other designs like the CamelBak’s Alterra runners waist pack already has a built in reservoir and a convenient drink tube for easy access. So whichever one you decide is best for you what’s important is that you keep hydrate when you train. 
 

When you run during daylight hours heat is something you must contend with so preparing a strategy and your runners waist pack is a must. Your body like a car can also overheat while running. While a car’s engine can be damaged if this takes place, for a human the consequences if left unchecked can even be fatal. For this reason we should be aware of the symptoms of overheating and take the necessary precautions. A headache or ones’ head feels very warm is an early sign of overheating. A runner can also experience confusion, dizziness, feeling clammy, over sweating, difficulty moving, muscle cramps an upset stomach or vomiting. If one experiences any of these signs then stop running and find a shady place to rest. Next drink some liquids. If you are feeling well enough make your way home or to your car slowly, if you are having difficulty moving then call a friend or relative to assist you.

So aside from being aware of your body and the symptoms of overheating what can we do to avoid this situation? Drinking 8 oz. of liquids every hour you are running is a good tip to avoid overheating, this is why a runners waist pack, hydration belt or other hydration systems are so important. One needs to be able to access liquids whenever one is thirsty and feeling too warm. Another thing to consider when you are packing liquids in your waist pack or reservoir is the kind of drink you will be consuming. Diuretics or drinks that increase your body’s output of urine increases the possibility of dehydration and contributes to your body overheating. Make intelligent choices like energy drinks that not only replenish your body’s liquids but lost electrolytes as well. Another tip to avoid overheating is running early on in the day or if this is not an option for you training during the late afternoon. Additionally running in an area near water like a lake, river or ocean is generally cooler so the possibility of overheating is lessened. Your choice of clothes can also help manage your body’s temperature. Dressing in light colored gear that reflects the sun’s rays keeps you feeling cooler. Loose fitting clothes helps air cool your body better and the new sports fabrics being marketed specifically for exercising keeps ones’ body drier and feeling fresher. Staying cool while running is not difficult as long as one plans well so enjoy training and stay healthy.
 

• Top-load lumbar pack with two main compartments; one compartment has a key fob and CD/MP3 player pocket with PVC headphone port.
• Adjustable/detachable shoulder strap.
• Dual-side mesh water bottle pockets.
• Hinged front pocket adjusts to hold a helmet or other gear.
• Equipped with two 500ml GE Lexan shatter-resistant bottles.

Product Description
The road goes on forever with our Diplomat lumbar pack. Ideal for biking and lots of other outdoor activities, Diplomat delivers serious storage and generous hydration without sacrificing comfort. With twin mesh side pockets holding two GE Lexan® shatter-resistant water bottles, tons of cargo space and straps to lash extra gear, plus a hinged front panel to hold your bike helmet, Diplomat helps the miles go by effortlessly.

High Sierra Diplomat Lumbar Pack

• Large, top-load main compartment has CD/MP3 player pocket with PVC headphone port.
• Zippered front accessory pocket, with key fob, is great for change, I.D. and other small items.
• Dual-side mesh water bottle pockets.
• Adjustable side compression straps secure contents of pack.
• Equipped with one 500ml GE Lexan® shatter-resistant bottle.

Product Description
Perfect for those all-day adventures, our Express lumbar pack holds a lot and keeps you hydrated with one side-mounted 500ml GE Lexan® shatter-resistant water bottle and space for another. Express also brings you a large, top-load compartment with plenty of room for an MP3 player, a zippered front accessory pocket for keys, IDs and more, and lots of other extras to keep you going.

High Sierra Express Lumbar Pack