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The Best Six-Pack Abs Exercises

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Posted: Aug 13, 2010 |Comments: 0
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The perfect set of six pack abs is a common goal that many gym enthusiasts work towards. When you visit a gym, you will traditionally see a vast group of people trudging along on the treadmill or lying on the sit-up boards performing crunches and other ‘six-pack abs exercises’. But are these types of workouts really the answer for maximum fat loss?

According to recent research, the answer is no. The best way to achieve a flatter belly in the least amount of time is through variable intensity training – a form of exercise that stresses a variety of short, intense movements rather than a sustained workout at a slower pace.

Six Pack Abs Exercises: High Intensity Interval Training

Research confirms that cardio is not the best direction to take when pursuing six-pack abs. But before you get too excited about being able to ditch these dreaded exercises, keep in mind that the six pack abs exercises we are about to describe are much tougher than traditional cardio, although they take less time to perform.

Six pack abs exercises like crunches and sit-ups can be great as part of an overall workout strategy, but they are not effective in attacking belly fat on their own.
High intensity interval training, much like the name suggests, is a collection of short and intense exercises that work the entire body. They help to boost your metabolism and burn fat quickly. Workouts usually last 5-10 minutes in entirety, but should be performed up to 5 times a day for maximum results.

Interval training usually combines resistance training (using weights or your own body mass for resistance) with interval training (doing several exercises successively with only a small break in between exercises). These exercises could include push-ups, lunges, bodyweight and bar squats, mountain climbers, dumbbell presses, leg curls, floor and stability ball planks and dumbbell curls. This type of circuit training works every part of the body and increases the metabolic rate to maximize fat loss.

Once you are adequately conditioned through interval training, a great way to target your midsection for great looking six-pack abs is to add short sprints to your workout routine. These could include wind sprints, hill sprints, swimming sprints and jump rope. Unlike traditional cardio where you run, walk or swim for up to an hour at a time with low intensity, these exercises require you to give maximum exertion for brief stints of time. These exercises may be difficult at first, but once you begin to see the results they just might become the favorite part of your workout.

If you truly want to achieve six-pack abs, ask yourself this: How many people do you know with great abs, and of those you do know, how many of them achieved this great-looking midsection with cardio and crunches alone? Very few, if any, right? That’s because most cardio and other abs routines are not effective at burning fat, especially stubborn belly fat. High intensity interval training will give you the look you want in the shortest amount of time and will leave you feeling full of energy and self-confidence.

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For lots more examples of six pack abs exercises and workout routines, head over to www.BurnFatGetMuscle.com.

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I did some abs exercise lying on the floor hands over my head holding the steel and trying my two legs lift going to my head direction. the result is pain in my lower left abdominal. pls help me.tnx!
What are the best exercises for lower abs ?
What are the best exercises for inner thighs ?

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Work Out Exercises For Abs – Which Exercises Are IMPORTANT?

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Home Page > Sports and Fitness > Muscle Building > Work Out Exercises For Abs – Which Exercises Are IMPORTANT?

Work Out Exercises For Abs – Which Exercises Are IMPORTANT?

Work Out Exercises For Abs

Posted: Sep 13, 2010 |Comments: 0
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For those that wish to work out their abs, variation in exercises is extremely important as it completes the complete workout for the abs. Just sticking to abs isn’t the solutions, but crunches, and oblique exercises must be included as well.

If you wish to have a clearly defined abs or even a six pack abs, then it is important that you have a sensible abs workout. The abdominal muscle consists:

Tranverse Abdominus
Rectus Abdominus
Internal Oblique
External Oblique

All of these need to be exercised well in order to achieve the toned look that you want. When you have a great abs, it not only looks great but also improves the posture that you have.

The abs will only show when the body has a healthy weight to fat ratio. If there is an inch of fat, then the abs don’t show through. Therefore the body would need to shed all the excess fat before the muscles can be seen.

The abs workout should include these exercises along with some cardiovascular exercises. It is also important to eat healthy and take adequate amount of rest as well. Supplements will provide nutrition; however, you will still need to do the abs workout. Work Out Exercises For Abs

Sit-ups

Sit ups are an important part of the workout, but those are not all the exercises. You would also need to do crunches. 2-3 sets of crunches that include 15-20 repetitions each should be included in the abs workout. These crunches can be done on the floor, on a bench or can be done using the physio ball as well. An advanced version of the crunches can be performed by resting the weights on the chest.

Reverse crunches

Reverse crunches should also be included in the workout as well.

Twisting Exercises

The oblique exercises that impact the left and the right obliques should also be included as well. The best exercise for the obliques is the twisting exercises. These can be done on the floor.

Remember that a variation of exercises done in the abs workout will help you to get the abs that you want rather than mindless repetition of a single exercise.

The correct abs workout helps people in achieving a toned and a six pack abs as well. Work Out Exercises For Abs

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I did some abs exercise lying on the floor hands over my head holding the steel and trying my two legs lift going to my head direction. the result is pain in my lower left abdominal. pls help me.tnx!

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Best Flat Tummy Exercises for Great Female Abs

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Best Flat Tummy Exercises for Great Female Abs

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Are there flat tummy exercises that are the best for great female abs? Abs-olutely! To make this list, the female abs exercises must be safe, effective and can be done nearly anywhere. Your abs can be worked out every day. Here are great flat tummy exercises:

1. Tummy Isometric Crunch – exhale, then suck in your stomach as far as you can, hold for about 15 seconds. Relax and breathe. Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime.

Note – if you have high blood pressure, do not hold your breath for extended periods of time.

2. Rectus Abdominis Tummy Exercises (doesn’t that sound great?):

a. Lie on your back on the floor with bent knees and your feet flat on the floor, knees and feet spread apart the width of your hips.
b. Place your hands gently on the sides of your head for support, spreading your elbows so you cannot see them.
c. With your chin tucked toward your chest, gently curl upward and forward so that your head, neck and shoulder blades lift off the floor and your lower back presses against the floor (if you want, start with your head resting on a pillow which has your head and neck in the correct position to begin).
d. Pause just a moment, then gently return to the starting position.
e. Repeat several times.

Note – do not use your arms to complete the curl. If you can see your elbows, you’re cheating. Do not put your feet under anything since this lessens the effectiveness of these types of flat tummy exercises. If this female abs exercise is too difficult for you, do the next one below.

3. Sit-Back Flat Tummy Exercises – if your female abs muscles are weak and you have trouble lifting yourself off the floor in #2 above, here is an alternate flat tummy exercise for you:

a. Start in a sitting position on the floor with your knees bent, feet flat on the floor (secure your feet under a piece of furniture).
b. Cross your arms over your chest and roll your head and shoulders forward toward your chest.
c. Gently and slowly lean back, keeping your head and shoulders tucked. Continue until you begin to feel your stomach muscles contracting.
d. Then try to lean back just a bit more if you can and hold that position until your muscles start shaking. Try to hold this position with your muscles shaking for five seconds, then ease back to the upright sitting position.
e. Repeat in a few seconds.

4. Reducing Chewing Exercises – yes, as in jaw muscles used for excessive chewing as in overeating. Reducing overeating or exercising those jaw muscles less may be necessary to have great female abs. No one can see your great female abs if they are covered with body fat! Having great female abs may require losing some body fat. Losing body fat means:

a. Cardio exercise on a regular basis – getting the heartbeat up with fun whole-body workouts several times a week.
b. Healthy eating habits – eating healthy foods, eliminating sodas/junk food and taking in fewer calories than you burn each day.
c. Besides flat tummy exercises, strength training for the whole body – any muscle tissue you add will burn extra calories 24/7.

Besides looking great, having great female abs is about good health. Visually and physically, the midsection is the center of the body and the foundation of strength. Weak abdominals leave a woman weaker looking and vulnerable to lower back pain. At first, the goal is to build up the basic strength in the female abs area with flat tummy exercises. And remember, always check with your health care provider before starting any exercise program. Start out slowly and gradually build up your strength and repetitions.

For great abs and good health, the ideal is to reduce body fat down to no lower than 15-20% for women. Sometimes, doing flat tummy exercises is the EASY part, losing excess body fat is the TOUGH part. Eat right, exercise right — it may take time, just don’t give up on your dream of having those great female abs.

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Ab Exercises At Home ? The Gym Experts And The Easy-To-Do Crunches

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Ab Exercises At Home – The Gym Experts And The Easy-To-Do Crunches

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Ab Exercises At Home – The Gym Experts And The Easy-To-Do Crunches

By: Wilson Chiam

About the Author

Wilson love to share his secret of Freshwater Aquarium keeping, Ab workout and Pet caring. Feel free to visit his articles at www.freshwateraquariumadvice.com and www.secretofabs.com

(ArticlesBase SC #2177483)

Article Source: http://www.articlesbase.com/ – Ab Exercises At Home – The Gym Experts And The Easy-To-Do Crunches

Lots of people today are making reevaluation of their physique, especially that part that‘s getting the most of attention – the abs. Many individuals are able to acquire great abs and that immensely noticeable six-pack in no time and without even spending a dime on gyms. A little astounding and incredibly surprising, but several ab exercises at home are simply done in the bedroom, in the garage, along the pathway and anywhere there is space available. They can, so you surely can, too.

Gym trainers and fitness experts provide positive assistance when it comes to fitness concerns especially to those individuals who engage in these health routines and fitness programs under their supervision and guidance. This, notwithstanding their capability of keeping the fitness enthusiasts safe and free from untoward injuries. But since a lot of workouts can be done at home, it is but necessary to just adapt those workouts that are easier and safer to perform sans these gym professionals.

Crunch is an easy-to-do workout at home that anybody can do. It has been regarded one of the best and simplest exercises common in the development and formation of the abs. Lying on a platform, one just have to simply inhale deeply and contract the knees while the feet are secured on the ground. The shoulders are then brought close to the chest in a relaxed manner. Crunches are quite stressful. But you should not get disappointed if you fail to do several ones. Manage at least 40-50 times a day of these crunches. And even before you take notice, you’ll find yourself immensely overwhelmed with positive results.

Below are some of the easy-to-follow crunch instructions:

1. Hands behind your head, or placed across the chest, lie flat or parallel to the ground. Try touching the knee opposite to the left or the right elbow while contracting your trunk. Repeat until abs ache.

2. Does the leg lift by bringing the legs at 45-degrees elevation. Repeat for at least 25 times or until the leg muscles ache and the abs get stiff.

3. Now, get down on a platform and lift your legs up. Stretch out your arms and shoulders and try to touch your fingertips and your toes. Do at least 20 repetitions and relax for about a minute. Perform 25 repeats more.

4. Stressed and aching, you now feel like your muscles are about to expire. But you’re not done yet. Lie on the floor with knees bent. Slowly stretch your legs upright, pointed at the ceiling. Now, spread your legs apart as far as you can go keeping the toes pointed for quite a period of time then resume position during start up.

It is imperative to remember to let the abdominal muscles perform the job. And as you get bored doing similar ab workouts, try to infuse some variations into the routine. It may be quite stressful but the gains are absolutely impressive.

For more great information on ab exercises at home and ab exercises with ball. Do visit http://www.secretofabs.com and signup for our FREE mini-course.

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What Is The Best Way To Lose Weight – Great Ab Exercises – Lose Belly Fat Women

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Dec 1

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Home Page > Health > Wellness > What Is The Best Way To Lose Weight – Great Ab Exercises – Lose Belly Fat Women

What Is The Best Way To Lose Weight – Great Ab Exercises – Lose Belly Fat Women

Posted: May 12, 2010 |Comments: 0

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