Abs Exercises & Workouts

Best Abs Exercises For Flat Abs – Get Great Abs

Wanting to have a great abs and actually having great abs is a matter of making a choice. You see no matter how much you want something it’s not just going to land in your lap just because you wish for it – you need to take action. The world is filled with people who have great intentions, dreams, hopes and aspirations but the furthest they ever get is wishing for them from the comfort of their couch or bed. To get flat abs you need to work towards it and finding good exercises for abs is where most people fall short – without a great ab workout routine you’re not going anywhere fast.

7 Good Exercises For Flat Abs

So instead of just leaving it up to guesswork for you when it comes to choose an abs workout that delivers results we’re going to look at the top 7 exercises you can do for flat, firm and toned abs.

Plank

The plank is an ab exercise that looks deceptively easy but is actually one of the toughest exercises you can do to work your core and give you great abs in the process. The plank is done from what starts as a push-up position and you then lower your upper body to rest on your forearms and elbows flat on the floor. Make sure that you’re also balancing on the tips of your toes. Now from this position squeeze your abs as tightly as you can and hold the plank position for as long as you can. Initially you’ll probably struggle to hold a plank for more than 30 seconds – it really does put that much strain on your body. Increase your time by 5 or 10 seconds on each workout with your ultimate goal being to achieve a plank time of roughly 5-minutes. When you start off doing a plank for even 30-seconds it can feel like it’s lasting forever.

Side Plank

The side plank is similar to the plank except that it focuses on your obliques, or lovehandles, more than any other abdominal muscles. To perform a side plank lie on your right-hand side with your left leg lying on top of your right – your body should be in a straight line. Now support your body on your forearm and elbow, almost as if you were going to try and push yourself up off the ground, and then hold that position for as long as you can. Now return to your starting position on your side. Again doing a side plank is going to be tough for more than a few seconds when you start off but with practice you’ll be aiming to able to perform a side plank for at least 90-seconds. Just remember to alternate which side of your body you’re doing a side plank on – otherwise you could wind up with uneven obliques.

Crunches

The crunch is the most common way for you to exercise your abs and your core muscles. Sit-ups have been popular for centuries now as a form of working your abs but all too often people cause themselves neck and back injuries by pulling themselves up into the sit-up but doing crunches helps to prevent this.

Lie flat on your back with your knees pulled up towards your bum but keeping your feet flat on the floor. Now put your hands behind your neck and, using your tummy muscles, pull your shoulders towards your knees. You should remain facing the ceiling with your hands only behind your neck to support it – don’t pull your face forwards into the crunch – this is the quickest path to neck strain or even injury.

Breathe out as you crunch upwards and breathe out when you’re returning to your starting position. To make the most of a crunch workout you can combine short sets of explosive crunches where you don’t do the full range of motion but perform 5 quick crunches in a row. Then rest. Then perform a set of normal crunches where you fully contract your stomach muscles and rest. Swapping between these two different types of crunches can give you a truly great workout.

Reverse Crunch

This type of crunch is very similar to the crunch we just mentioned above here but it focuses on a different set of abdominal muscles by changing the range of motion you use. To perform a reverse crunch lie flat on your back and keep your knees in the same position as the original crunch – knees brought towards your bum but with your feet flat on the floor. Put your hands behind your head for support. Now you need to cross your legs at the ankle or across your shins and as you raise your shoulders off the floor you’re going to bring your knees up towards your chest, squeezing your abs as you’re doing this. Repeat this exercise in short sets because it can be quite tough on your stomach muscles.

Swiss Ball Crunch

Get a standard sized exercise ball and sit comfortably on it. Now roll it slightly forward underneath your bum until your knees are bent and your back is at an angle of about 45 degrees. This is going to feel odd at first because your body is now in a pretty unstable position but that’s the whole idea. Now from here sit forward into a crunch, breathing out as you do so. Relax and return to your starting position and repeat. You’ll find this exercise very difficult at first because you’re trying to balance yourself on the Swiss ball while you’re doing your crunches but that’s why this exercise is so effective – you’re literally engaging every single core muscle. Start off with short sets of these and work your way upwards.

Cycle Crunch

Lie flat on your back and put your hands behind your head and keep your legs flat on the floor underneath you. Now raise your left shoulder off the floor and raise your right knee towards your chest. Try to gently push your left shoulder towards your right knee, twisting your body as you do so. Do this gently. Now return your shoulders and right knee to the ground. Now raise your shoulders again and this time pull your left knee towards your chest and push the tip of your right elbow towards it. Now return to your start position and repeat – it’s basically like you’re cycling in the air. The cycle crunch is best repeated slowly and make sure that you’re returning your leg to a fully flat position when you’re finished – the slower you do this exercise the better.

Leg raise

You’re usually better off doing this type of exercise in the gym because you’ll need something called a “Captains Chair” to do it properly. Doing a leg raise means that your entire body is being supported by your upper body in a sitting position. Once you’re comfortable in that position you simply bring your knees up towards chest, exhale and hold that position and then inhale and return your legs to their starting position. You can also raise your legs out straight in front of you too – this is just a variation. This is one of the most pure bodyweight exercises you’ll find anywhere and is surprisingly good for working your abs out.

What Are The 3 Best Abs Exercises?

If we had to pick our 3 favourite or best abs exercises they would be the plank and the reverse crunch and the cycle crunch. These 3 exercises combined will provide you with a great workout that targets all of your abdominal muscle groups. The plank and the reverse crunch work pretty much everything and then the cycle crunch has the advantage of also working your obliques too.

But some people struggle with doing the exercises the right way, in the right quantities and with the best form to see the results they want. That’s why using something like the Ab Circle Pro can help you work all the same abdominal muscle groups but in a very focused way – and there’s no risk of hurting or straining your back or neck and you’ll get the results you want in the timeframe you want too.

The Best Ab Exercise

When it comes to developing your abs there are multiple groups to work with – upper, middle and lower abs and also your obliques too. This means that one single ab exercise can’t target everything in one go but you can use a piece of equipment to add focus and structure to your ab workouts. We’ve found that the Ab Circle Pro is an ideal way to achieve exactly that and it also cuts down on any risk of injury during your workout. You’re meant to feel a little sore after a good workout but getting injured by any workout you’re doing is just a really bad idea.

Use the Ab Circle Pro To Get Great Abs

So what makes the Ab Circle Pro so special when it comes to creating your flat stomach and killer six pack abs? The most important part is that the Ab Circle Pro gives your workout focus – so you’re repeating the exercises in exactly the way they should be done to give you the best results. It also stops you having to put a strain on your neck or back because all of the exercises are done from a kneeling position; ideal for anyone with back or neck injuries or problems.

An important part of burning off belly fat is getting some cardio into your workout and the Ab Circle Pro does this too – the gravity-assisted swinging motion also providing cardio activity to your ab workout. This is the first time somebody has managed to create an ab workout machine that combines both a cardio and intensive abs workout in one single device. The Ab Circle Pro is simply one of the single best low-impact abdominal exercisers you’re going to find on the market today.

Posted by admin - June 30, 2012 at 10:18 am

Categories: Abs Exercises & Workouts   Tags: , , , ,

Best Abs Training Workout Routine For The Ultimately Perfect 6 Pack

So you’re looking for the best abs workout you can find? You’re looking for the kind of abs workout that will give you real results that you can measure and actually see? We’ve come up with a workout that is going to give even the toughest set of abs a really hard time and you’re definitely going to feel the burn after this abdominal workout. If you can stick to doing this workout maybe 2 or 3 times a week (with a rest day or two between each session) then you’ll be well on your way to having perfect abs.

The workout you’ll be doing here is based on the Tabata method or what is also called High-Intensity Interval Training or HIIT for short. This basically means instead of labouring away on free weights or benches for hours your entire workout will be done in less than 20-minutes and you’ll have completed a workout that you can be proud and that will have worked you to the point of exhaustion in most cases. This form of exercise was created by Izumi Tabata in 1996 and basically mixes periods of very high workout intensity where you’re giving 100%+ of your training effort, with periods where you are literally at rest for anywhere from 10 – 30 seconds. The other neat thing about Tabata or HIIT training is that you need only do this workout 3-times per week to get the benefits of 5-gym sessions lasting approximately 1-hour each.

Warming Up

Unless you want to develop long-term injuries when you’re doing ab workout routines or workouts of any kind then it’s important to warm up before you start. Your warm-up doesn’t need to be too intense so keep it simple. Do yourself a favour though and don’t stretch before you warm-up simply because a “cold” stretch can cause as much damage to muscle as if you didn’t warm up at all.

Your warm-up can be kept simple by just jogging on the spot for 30-seconds and resting for 30-seconds. Then do jumping jacks/star jumps for 30-seconds and rest for 30 seconds afterwards. Now jog on the spot for 30-seconds again and rest for 30 seconds and finish off your warm-up with a 30-second set of jumping jacks/star jumps. Drink some water and towel off your face at this point if you need to.

Now it’s time to stretch and again you don’t need to go crazy on this because you’ll be stretching again when you’re cooling down after this abs workout routine. So let’s do a quick stretch starting at your neck and working our way downwards.

Tilt your head from side-to-side several times and then look over your left and right shoulders several times, alternating between left and right. Don’t snap your neck during these movements – just keep it nice and slow and gentle. Now, standing still, raise your shoulders up to your ears as if you’re shrugging to say “I don’t know” but keep your head perfectly still when you’re doing this. Now rotate your shoulders forwards as if you were drawing circles in the air beside you and then do the same stretch but backwards.

From here now just reach over to try and touch your eyes with your fingertips. If you can’t touch your toes that’s fine but just keep stretching until you can reach your knees, shins or ankles and once you feel the tension in your hamstring (the muscle at the back of your leg) then stop the stretch there, hold it for a count of 7 and slowly come back up into a standing position. And lastly just put your feet shoulder width apart and do some air squats – basically just squat down and lower your bum towards the floor and come back up again – don’t bounce when you’re doing these squats though – it should be a smooth movement from start to finish.

And now we can move onto the abs training itself and we’re going to take a look at the individual components of the ab work out you’re going to be using for the next several weeks. Remember that your goal is to do each of these exercises for 30-seconds and then rest for 30-seconds before you move onto the next exercise.

Plank

The easiest way to get into the correct position for a plank is to kneel down on the floor and get yourself into a military push-up position. This means that you are support all of your body weight on your hands/arms and on the tips of your toes. Even if you struggle to do one or two military-style push-ups there’s no point in doing a plank kneeling down. So from the military push-up position you need to stay on the tips of your toes but instead of resting all your weight on your hands you need to rest it on your elbows and forearms instead.

Now keeping your back straight, your bum down and your abs tight hold this position for as long as you can. Most people have pretty weak cores so you’ll probably find yourself struggling with a plank after about 15-seconds or so. Don’t overdo it so when you can’t hold the plank anymore bring your knees up to support yourself and sit up – don’t just collapse onto the floor.

For the Tabata training we’re doing here you need to hold the plank for at least 15-seconds to start off with but your ultimate goal, as part of this abs training, is to be able to hold this first plank for 30-seconds. The plank is one of the best ab exercises in existence by the way.

Mountain Climber

Once again put yourself into a military push-up position with your back straight, abs tight and balancing on the tips of your toes as if you were going to run a sprint race. Now from here what you want to do is rapidly bring your right knee up towards your stomach and then return it to the starting position and then repeat that movement with your left knee and keep alternating this movement. You can see why it’s called a “Mountain Climber” now because it literally looks like you’re climbing up a wall like Spiderman or maybe a ninja.

You should perform the mountain climber for the allocated time as quickly but as smoothly as you can. Again avoid doing really jerky movements here – the climbing movement should be fluid and straight to avoid injuries. This exercise is a critical part of any abs training program so don’t skip it even though it is a tough exercise.

Side Plank

Lay on your right-hand side with your right leg flat on the floor and your left leg either lying on top of your right leg or just in front of your right foot on the floor. Now with your right elbow placed directly underneath your right shoulder raise your body off the ground leaving a gap between your ribs and the floor. Once you’ve engaged in a side plank you’ll feel the tension in your obliques straight away and unless you have a very well developed core you’ll find yourself struggling to hold a side plank for any more than maybe 15-seconds but over time and with practice you’ll be doing a side plank for 30-seconds with almost no problem.

Crunches

Lie on your back with your knees tucked up near your bum and your hands behind your head, making sure that your feet are flat on the floor and if you’re exercising on a hard surface try to use an exercise mat if possible. Now with your hands behind your head raise your shoulders off the floor with your face pointing directly at the ceiling or sky and raise your shoulders forwards into a crunch. You should breathe out when you’re crunching and breathe in when you’re returning to your starting position. Never, ever rush a set of crunches because when you do you’ll wind up straining your neck, back or shoulders when you do.

Instead of focusing on doing 20 sloppy crunches in 30-seconds why not focus on doing 10 excellent crunches in the same 30-seconds. The slower the crunch the better the results you’ll get.

Kettlebell Swings

If you don’t have a kettlebell then don’t worry because you can improvise – all you need is a tin of paint or a grocery bag filled with a few tins of beans or a backpack with a few bottles of water in it. Women doing a kettlebell swing should start off with a weight of about 4Kg at first and men should start at between 6Kg and 8Kg. That sounds pretty light but once you’ve done a few sets of kettlebell swings they won’t feel light anymore.

Gripping either your kettlebell/weight in your hands stand with your feet a little over shoulder width apart and drop into a squat with the weight gripped with both hands but between your legs. Now swing the weight backwards towards your bum and as it swings back forwards straighten your knees and swing the kettlebell up to roughly chest height and then let it start to swing downwards. As the weight is swinging downwards make sure to bend your knees and drop back into the same “tall” squat you started off from.

Make sure you lock your knees on the upswing but don’t snap them into place – again all your exercise movements should be smooth. Can swinging a weight really work your abs? Ask any professional trainer and they’ll tell you the same thing we will – kettlebells rule!

Mason Twist

Either use the kettlebell or other weight from the last exercise or a medicine ball if you have one for this exercise – the Mason Twist. This exercise is performed sitting on the floor in an upright position with your legs in front of you and the weight you’re using placed to your left-hand side. Now slightly bend your knees in front of you and sit backwards so your back is at about a 45 degree angle to the floor. Now from this position grab the weight you’re using and swing it slowly and cleanly to the right-hand side of your body and touch it off the floor but don’t drop it there – you now have to perform the same motion back to the left-hand side of your body with the weight again. Just make sure that when you’re doing this exercise you’re actually twisting your upper body or torso to work with the exercise and that you’re not just swinging the weight from one side of your body to the other – the twist movement will help prevent back injury and is critical to working your core and again is an important part of any 6 pack abs workout.

Side Plank

Repeat as described above but this time for the left-hand side of your body. Do bear in mind that your obliques on one side of your body will be weaker than the other and most people will really struggle to do a plank on one side of their body versus the other.

Reverse Crunch

The reverse crunch looks pretty easy but once you’ve done a few sets of them you’ll know how much they can hurt plus at this stage in your workout you’ll find that your abs are already aching a little bit from this ab work out. Fortunately getting into position for a reverse crunch is very easy – just lie on your back with your hands behind your head. Now from there you need to bring your knees up towards your bum while keeping your feet flat on the floor.

Now instead of moving forward into the crunch you barely raise your shoulders off the floor and now raise your knees up to your stomach or chest – depending on how fit or flexible you are. To help you keep good form for this exercise you can cross your legs at the ankle or shin to make sure that you’re getting the best possible crunch – having your knees a mile apart will give you almost no abdominal exercise benefit at all.

Kettlebell swings

You should be really feeling the workout by now and to make you work that bit harder you need to repeat the kettlebell exercise here. Just make sure that you’re drinking water and breathing all the way through this ab workout routine.

Bicycle crunch

Assume the same position as you would for a normal crunch with your back flat on the floor, your knees raised slightly near your bum and your hands behind your head. As the name suggests this exercise will look like you’re cycling lying down but you need to do it slowly for it to have maximum effect. Slowly raise your left knee towards your chest and as you do that raise your shoulders off the ground a little bit and point the tip of your right elbow towards your left kneecap. Now sit backwards and straighten out your left leg fully. Now repeat the same action but for the opposite knee and opposite arm and slowly keep repeating this action until it looks like you’re cycling.

Don’t pull at your neck when you’re doing this exercise and the more slowly you do the bicycle crunch the more effective it’s going to be.

Plank

Repeat the front facing plank as described above for as long as you can – at this point that might only be 10-seconds though which is fine.

Kettlebell swings

Repeat the kettlebell exercise as described above and again you’ll be feeling a lot more tired now so focus on just getting good reps instead of lots of reps.

Elevated plank

This is the same as the very first plank you did but instead of assuming a military push up position to start you’ll need to have your legs elevated behind you. A quick and easy way of doing this is to rest on your knees and your toes facing downwards on a kitchen chair and then prop yourself up on your forearms and elbows. You’re basically doing a normal plank but with your legs raised behind you – it puts more focus on your core because more of your body weight is now being worked on. As the very last exercise of this intense ab workout you’ll probably find that even doing this plank for 10-seconds is very tough work so don’t strain yourself to do any more than you can manage.

Cool Down

Allow yourself 3 – 5 minutes for your heart rate to return to normal and sip water while you’re doing this – don’t guzzle the water just sip it frequently. Just bear in mind you don’t want to cool down fully just yet but you do need to hydrate yourself gradually and over the next 2 or 3 hours try to drink at least 2-litres of filtered, clean water.

Stretch

Now all you need to do is run through the same stretching routine we started off with but hold each stretch for a count of 7 when you’re doing it – you want to make sure that any muscles you’ve used are relaxed at the end of the pretty awesome workout you’ve just done. A minute or two of stretching is all that you need.

Posted by admin - June 29, 2012 at 2:11 pm

Categories: Abs Exercises & Workouts   Tags: , , , , ,

Vibro Plate Exercises for Stomach Muscles

One of the most exciting developments in fitness technology in recent years has been the advent of vibrating plates. Although most laymen and many fitness professionals have yet to understand this revolutionary technology, it actually has an excellent pedigree and a sound scientific basis. It can be especially helpful for those who are seeking to strengthen or tone a particular muscle group such as stomach muscles.

The Power Plate leads the pack, although it is expensive. For those who believe in science, it has been the subject of over 30 peer-reviewed journal articles, and the results have consistently shown at least a two-fold increase in the rate of improvement for time invested in fitness. The key is that any exercise performed on a vibro plate, for example vibro plate exercises for stomach muscles, will stress the muscle fibers only once when done conventionally but dozens of times per second when done using vibro plate exercises for stomach! The reason is that the rapid up and down motion of the plate forces your muscle being exercised to deal not only with the normal weight and resistance but also the sudden adjustment of these as the plate alternately adds and subtracts resistance many times during each repetition.

The Power Plate system was actually developed for astronauts, who suffered alarming bone density loss and muscular wasting in zero gravity environments. The idea was to simulate gravity in an exercise environment through the enhanced resistance of the plate. It worked so well that astronauts who had used the devices actually came back to Earth with no deficiencies—the documented losses had been completely averted. This kind of technology would be expected to only enhance the effects of terrestrial exercise, and that’s exactly what’s been discovered in the subsequent years.

Vibro plate exercises for stomach muscles will not only strengthen the abs much faster than regular abdominal exercises, but they will also enhance balance as the small and fast twitch muscles are developed, giving you important control in crucial situations where you might, for example, otherwise fall.

You can expect to spend at least $2000 for a home Power Plate system. However, when you consider the added fitness benefits, over the long term it will prove a sound investment—provided you actually use the equipment! That’s why we recommend you try it in a gym or doctor’s office where you can use such an appliance before buying. Ideally, try an experiment: do a particular exercise regularly for a period of time. Carefully note your progress. Then do the identical exercise on the Power Plate while still recording progress over a comparable period. You’ll have your own evidence of efficacy, and there’s nothing more impressive than that.

Posted by admin - June 23, 2012 at 12:04 pm

Categories: Abs Exercises & Workouts   Tags: ,

The Top 10 Ab Exercises for Men and Women

Abdominal exercise often doesn’t work for users because they don’t use the right exercises, and don’t do their ab exercises properly and effectively.  Consider the top ten abdominal training exercises you might try, and how to do them properly for the most good.

Crunches Are One of the Classic Abdominal Muscle Exercises

Many don’t see results with crunches because they don’t do them properly.  They are good for ab training but need to be done effectively so they work and so that you don’t hurt your back muscles.  To perform crunches properly, be sure you keep your back straight and don’t curl when you come up off the floor.  Curling means you’re straining your back muscles and this is unsafe and also ineffective for ab training.  As you return to your starting position, be sure you use the tension and leverage to work your muscles even more.  Fight the movement with your stomach muscles so they work twice as hard.

Leg Lifts for Abdominal Exercises

You may not think of leg lifts as being used for abdominal training, but when you lift your legs off the ground, your stomach muscles are working to keep you balanced and to support your legs.  To do these correctly be sure you keep your legs together and your body straight and properly aligned.  You don’t need to lift your legs any more than an inch or two from the ground for your stomach muscles to work.

As with crunches, use the tension of lowering your legs to for additional abdominal training.  Feel your stomach muscles tense as you lower them slowly back down, then lift them again.  This will give you twice the workout in half the time.

Sit-ups for Upper Abdominal Exercises

While sit-ups work the entire abdominal area, they are also good for the upper abs since they work this area throughout the entire curl.  To perform sit-ups correctly, be sure your back is straight and you have support for your feet.  This will ensure you don’t strain your back or pull muscles.  Curl up slowly as you come into the sit-up and allow your feet to catch their support so your back doesn’t strain.  Curl back down just as slowly, feeling the tension as you lower yourself to your starting position.  This will keep you working your abs and ensure you get a complete workout.  Not keeping the back straight as you curl up and lifting your body from the middle are two common mistakes with sit-ups and why many fail to see results from them.

Kettle Ball for Ab Training

A kettle ball is simply a large, heavy ball that provides resistance to your training and which works muscles.  To use a kettle ball for abdominal training, sit with a partner to your back and twist to hand the ball back and forth to one another.  You can also do this alone by twisting to drop the kettle ball or simply twisting while holding the kettle ball.  Speed is not what makes this abdominal exercise effective and may actually cause stress and injury; instead, work slowly and smoothly, feeling your muscles in the stomach support you as you twist back and forth.  Keep your back straight so it does not get strained, and rest after several minutes.

Advanced Kicks and Crunches for Abdominal Training

To add even more effectiveness to your abdominal training, you can use kicks with your crunches.  As you move into the crunch position, pull your knees up to your chest level and twist at the waist to touch the opposite elbow to each knee.  Switch off each leg and each direction for twisting for the maximum amount of abdominal exercise.  Be sure you keep your back straight as you do this and feel the crunch in your abs, not your back, so you see results.  You can also pull both legs up at the same time so that your entire body is curling up to meet in the middle, giving you even more of a workout.

Planking as a Transverse Abdominal Exercise

The plank position is a very difficult pose to hold in yoga and can work your abdominals like nothing else.  Get down on your knees and elbows, hands clasped.  When you’re in this position, stretch your legs out behind you and get up on your toes, so your body’s weight is supported by your elbows and toes alone.  Your stomach muscles will tense to hold you upright and balanced while in this position.  Hold for a count of ten and then come back down on your knees; rest and repeat.

Reclining Toe Touch for a Challenging Abdominal Exercise

Another way to add challenge to your crunches and sit-ups is to use what is called a reclining toe touch.  Instead of putting your hands behind your neck, reach them out in front of you and as you come into a crunch, pulls both legs up so you touch your toes.  You will be forming a triangle in the air, your shoulders off the ground and your buttocks curled up.  Keep your legs in the air as you return to your starting position and then repeat, crunching up and touching the toes again and again.

Side Leg Lifts as Abs Exercises

For another challenging abdominal exercise, lay on your side with your elbow and arm on the ground, legs together.  Lift your body up so that your legs are off the ground, your weight begin supported by your arm and your feet only.  In this position, lift your top leg up in the air as far as you can and then return.  This is a challenging upper abdominal exercise as your abs will be supporting your weight throughout the entire motion.

Boxing as an Abdominal Exercise

Why is boxing such a good abdominal exercise?  When you box, you need to duck and weave and constantly move around using your abs and your core.  This helps to train them, make them firm, and to keep them in shape.  You may notice you have more of a trimmed waistline when you box or do any type of exercise that involves moving at the waist and bending.  Boxing is also a good aerobic activity, which is needed for abdominal muscle exercises.

Jumping Rope for Abdominal Muscle Exercises.

Jumping rope works as transverse abdominal exercises, for upper abdominal exercises, and for overall success in keeping your abs trim and firm.  When you jump rope your stomach works to keep you upright and balanced, and this keeps it trim and firm.  You also burn a tremendous number of calories when you jump rope and this helps to burn fat around the midsection so people can see those muscles you’ve been building.

Remember that all these abdominal exercises need to be used with a good diet and overall aerobic activity so that you have the best results.  If you overeat and don’t get enough exercise, those stomach muscles will be covered with fat and no one will see your hard work.  Have a high protein diet to feed your muscles and keep active, and you’ll see success.

Posted by admin - June 20, 2012 at 11:37 am

Categories: Abs Exercises & Workouts   Tags:

Good Ab Workouts Using Our Ab Roller Exercise & Fitness Guide

The right ab roller exercise will get you that flat and toned tummy you want in no time. Using the ab roller will target your abdominals and keep your stomach muscles toned and lean, and build a six pack that your friends will envy.

The Best Ab Roller Exercises

Crunches and sit-ups are still the best exercise for abs because they use the stomach muscles to lift and lower the body. However, many people don’t perform these properly which is where the ab roller exercises can help. On your exercise mat, position yourself on the ab roller and keep your back straight. Your neck should be supported, and tense your stomach muscles as you come into a crunch. Don’t allow your stomach muscles to relax; this is what keeps them working.

Slowly take yourself back down to your starting position and sue the reverse resistance as you do. This refers to keeping your stomach tense as you return to your staring position so that it continues to work for twice as long. You’ll be doing twice the abs exercise when you do this.

Variety for a Good Ab Workouts

The best ab fitness workout routine will include some variety. Keep your legs straight as you use the ab roller for crunches, then try another set with your knees bent. You can also keep yourself in position in your ab roller and, legs stretched out in front of you, feet together, lift your legs off the ground just a few inches. This will work your stomach muscles to keep you balanced. Your legs should only be an inch or two off the ground; any more distance and you’re not working your stomach and ab muscles.

Another variation is to keep yourself in position in the ab roller and, legs together, pull your knees up to your chest and then back down again. Pulling your legs will increase your ab fitness because your stomach muscles work to get your legs into position and to support your body as you return to your starting position.

Other Exercise for Abs

Be sure you’re using your ab roller for all the abs exercise you can. Mix up your routine every day, and add in other exercises that will flatten your stomach and get you lean and toned. You need to burn calories to burn fat so that everyone can see the lean muscles you build with your ab roller exercises. Be sure you run or jog every day, or walk briskly. Take an aerobics class so you burn calories. Step aerobics are very challenging and will get your metabolism revved up so you burn more calories every day even when at rest. You need to be physically active every day to burn those calories, so be sure you keep a calendar of the activity you do and how much, and note how often you use your ab roller for good ab workouts.

Increasing Your Abs Exercise

Stepping up the pace and intensity of your abs exercise will also help you to burn calories and build that toned look you want. Challenge yourself to do more crunches every day, even if you increase that number by five. Go slowly during your crunches so your body can get blood and oxygen and build muscle, and try leg lifts along with your crunches. Increase your count for your leg lifts each time you perform these reps, so you’re isolating and targeting your abs and are building resistance, as well as burning calories for maximum effect and the best, fastest results possible.

Posted by admin - June 11, 2012 at 7:39 pm

Categories: Abs Exercises & Workouts   Tags: , , , ,

Easy Abs Exercises & Workouts for Men – Get Lean Fast

To get lean fast, you need the right ab exercises for men and you need to use them properly and effectively. You also need to use them often, as exercising on occasion won’t get you toned and trim and it won’t work quickly for you.

The Best Ab Exercises for Men

Easy ab workouts can get you trim and lean if you choose ones that are effective and that target the stomach muscles in particular; you also need to perform them correctly. Sit-ups and crunches are still very effective ab workouts for men; these work the entire ab area and do so quickly and effectively. Kettle ball twists are also effective; sit in one spot and twist to hand off a kettle ball to a partner, or drop it next to you from one side to the next.

Other abs exercises for men can be performed flat on your back. Keep your legs together and lift them in the air just a few inches; your stomach muscles will work overtime to keep you balanced. Legs together, lift them straight up so your body is at a ninety-degree angle and make small circles in the air with your legs. This works your stomach and your entire core.

Performing Ab Workouts for Men Correctly

The way you performs abs exercises for men will affect how quickly they work and the results you see. It’s good to use both forward and reverse resistance when doing crunches or sit-ups. This means fighting the movement as you lower yourself from a crunch or sit-up to your starting position. Your stomach will work twice as hard when you do this and you’ll get twice the workout.

You also need to ensure you’re isolating your abs alone when you do your ab exercises for men. Keep your back straight and be sure you’re using your stomach muscles and not your back muscles for lifting and resisting. Using your back muscles will strain your back and will do nothing to work your stomach. As you curl up into a crunch, be sure you don’t curl so much that you are lifting with the small of your back. Do the same when performing sit-ups; you want to lift your body with your stomach muscles and not with your back muscles.

How Often to Do Your Abs Workouts for Men?

The more often you work out, the more results you’ll see in less time. However, you also don’t want to strain yourself or put undue stress on your muscles so that they tear or suffer other injuries. If you’re performing easy ab workouts you can do this every day, but if you have a strenuous workout for an hour or more, take a day off to rest and allow your body to repair. For beginners it’s often good to try easy ab workouts twice per day so you get the work you need but aren’t straining your muscles while they’re still being trained.

Diet Along With Abs Exercises for Men

Your diet is important because those lean, toned muscles won’t be seen under layers of belly fat. This is how to get abs fast; workout consistently but watch your calorie intake and how much you eat of simple sugars and carbs. Fill up on protein as this feeds muscle and helps them to grow. Protein also fills you up so you’re less likely to overeat other foods and will control your appetite. If you do this while performing the best ab workouts for men consistently and effectively, you’ll have a lean and toned look in no time.

Posted by admin - June 11, 2012 at 7:11 pm

Categories: Abs Exercises & Workouts   Tags: , , , , ,