January 14, 2010
When you read the words “exercises for abs,” you probably have these two words in mind: sit ups. I’m actually not surprised because sit ups are one of the most, if not the most, common forms of abdominal exercises being done today. I wouldn’t be shocked if my grandmother knew what they were.
Nevertheless, you need to recognize that there are other more effective ways to get six pack abs than just sit ups. You need to mix them up, add some variety, and do them often for you to get fast results.
For a full-proof overall fitness plan, you need to combine abdominal exercises with a healthy diet plan and a full body workout. If you work hard at keeping these three elements alive in your regular routine, you simply can’t go wrong.
Recent studies show that ball crunches, full body crunches, weighted sit ups, and bicycles are the 4 best exercises for a great no nonsense 6 pack. Here’s why:
1. Bicycles. These exercises work not only your upper, lower, and side abdominals, but also other muscle groups such as the arms, lower back, and legs. To start, simply lie down on the ground and place your hands on the sides of your head. Bend your knees and begin alternating cycling movements with your legs. As your right knee comes in, lift and twist so that your left elbow touches it. Simply do the same on the other side.
2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little more to work with. It’s basically a sit up with an added twist and increased difficulty. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.
3. Full Body Crunches. As the name implies, these exercises work your arms, back, and legs, just like bicycles. To begin, simply lie down, place your hands across your chest, and bend at the knees. As you raise your shoulders for that crunch, pull in your knees simultaneously. Go back down and start all over.
4. Ball Crunches. These exercises for abs are responsible for working your entire core while promoting balance. You’ll have a lot of fun with this one, I promise. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. With the ball, you get padded support for your back and a taste of variety.
By including these in your training program , you can now get great abs in a month and say goodbye to flab.
December 3, 2009
Even those people that are thin and have a flat stomach will need dedication, persistence, and commitment to get six pack abs. Those that are overweight will have even more work cut out for them. You can learn the way to get six pack abs regardless of what your current condition is but don’t take on the challenge gently. There are no shortcuts and it’s not as easy as doing sit-ups each day. There’s a group of intestinal muscles and you’ll have to work each one of them in order to get six pack abs. If you have excess subcutaneous fat, then you’ll also need to lose that before you may even be in a position to see the abdominals.
Lose The Fat
Regardless of how many books, articles, or diet plans you read on the simple way to get six pack abs, they will all start the same way : lose the fat. If you have fat that is over your abdominal muscles, there’s no way you are going to be in a position to see your abdominals and all the exercises in the world will not give them the appearance you want them to have. You also can’t get rid of the fat in this area without losing the fat over the rest of your body. That suggests that whether you have five or 100 excess pounds to lose, you’ll have to lose all of it before you even get started developing a six pack.
Add The Muscle
in order to lose the fat, you will need to commit to a workout plan designed to consume calories and build muscle. Since losing the fat is all about burning calories, building muscle is one of the most profitable things you can do to get six pack abs. You should also understand that high calorie foods will limit your progress.
You need to be doing the intestinal exercises at the same time you are using exercises to lose fat. You’ll be able to increase the muscle in your body that will help you burn energy more quickly. Choose a program that works all the abdominals and the other core muscles which support them, and is concentrated on augmenting muscle mass and burning fat.
You can learn the way to get six pack abs and achieve your goals if you stick with your program and never give up too quickly!
September 22, 2008
Many women and men wish they had the nice flat abs they had as youths
they could proudly show off their midsections and slim, visible abs. Frequently
they will start an exercise program with the goal of losing their belly and
getting back their flat, sexy abs
they once had when they were young.
It’s a worthwhile goal and it CAN BE DONE! You must forget the lies and
the lies circulating everywhere in slick magazines, late night infomercials and
from the mouths of misinformed “experts”. There are three main points to keep in
mind if you want to start a successful exercise program to get your nice sexy
abs back.
First, you have to manage your diet with health and nutrition foremost in mind. It’s a given that you will
never lose your belly if keep eating the Standard American Diet (S.A.D.) of fast
food burgers, fries and a soda. Stripped of nutrients, we become starved
for real nutritional sustenance and look for instant junk food gratification and fast food. Basic rule of nutrition: If it comes out of a bag or box then you should probably skip it.
You have to shift your diet to foods closer to the base of the food chain and eating less from
overprocessed “industrially made” crap. It also a bad idea to fall
for the current fad diet of the month, be it low fat, low carb or low anything.
Your body needs the macronutrients from all these food groups. The body needs
healthy fats, for example, from good sources like avocadoes, eggs, coconuts,
nuts and fish. What it doesn’t need are the fats from refined, hydrogenated oils
or foods fried in hydrogenated oils.
Secondly, if you want six pack abs, then
you have to stop focusing on training your abs! They may seem contradictory
until you understand a key point about starting an effective exercises program:
You must start an exercise or training program that triggers a metabolic response that burns fat! Sit ups and crunches simply don’t mobilize the body enough to do this.
The first main problem to overcome is to lower your body fat
percentage. One of the main reasons you don’t have a six pack is because they
aren’t visible-they are covered up by layers of fat!
So instead of doing specific “abs exercises” like crunches or situps you need to
target large muscle groups like the legs, back, torso and chest. Examples of
better exercises are squats, deadlifts, step ups, wind sprints, kettlebells, and
step-ups. These exercises have been shown to be much stronger fat burners.
Thirdly, understand that intense, variable resistance training does more to burn
fat in your body than monotonous, steady state type of cardio like long distance
running. Resistance workouts build more muscle mass and the muscle mass you have
the easier it will be to keep the fat off and stay in shape.
Learn over 27 ways to build muscle and rebuild your strength and health
To get those flat, sexy abs click here now:
