Posts Tagged ‘six pack abs workout’

The most common questions asked of fitness professionals are about the best six pack abs workouts. People want to know how to get perfect abs, how to get rid of belly fat and what the best lower abdominal workout is.

There are many products advertised that promise instant six packs, but the reality is that there is no instant solution to your belly fat and flabby abdominal muscles; there is simply no quick fix method on how to get perfect abs.

The truth is that the best six pack abs workout consists of a combination of diet, fitness and muscle strength, together with commitment, a positive attitude and firm goals.

Firstly, you need to assess where you are now and where you want to end up. You need to be able to measure or quantify your desired result so you can see your progress towards it, and recognize the goal when you reach it. Set a time-frame for achievement – make it achievable but difficult, so you need to stretch. So, now you know what you want and when you want it – great!

Next, check your mental attitude – believe in yourself and that you can achieve your goal. Have some positive reinforcements you can refer to – pictures of what your ideal abs will look like; progression photos of yourself as you burn the fat and tighten the flab; quotes and sayings that inspire you. Ask any athlete – getting your head right is half the battle won.

Your diet is the next area to look at – you need lean protein to build new muscle, low GI carbohydrate to give you energy and burn calories, vegetables and fruit for vitamins, minerals and antioxidants and good fats for fatty acids. Each meal should be about 20% protein from different sources like fish, chicken, legumes. Vegetables should fill about half your plate with lots of colors represented. Limit highly processed foods and foods high in fat and sugar, drink plenty of water and have 2 or 3 high-protein snacks a day to prevent hunger pangs.

Increase your fitness and burn extra calories and fat with daily cardio exercise, varying the activity to use all muscle groups. Start slowly, if you are new to exercising, and build up distance and intensity gradually. A good warm up and down, with stretches and flexibility, helps you avoid injury. To increase fat burning, add several short bursts of intensity or speed into your cardio sessions.

To achieve your six pack, you need to do a variety of abdominal-specific exercise and core strength activities. Lower abdominal abs workouts include leg raising exercises; upper abs need trunk raising moves; trunk twisting will strengthen the oblique abdominals. You will need to increase the intensity of your abs workouts by adding weights or other resistance.

There are strengthening exercises that you can do at home – bicycle legs, planks, V-sits and twisted crunches. Do 15 – 30 minutes daily at home and add 2 – 3 weights sessions at the gym each week. Alternate the sequence of exercises to increase the effectiveness of the best six pack abs workout and you will discover this is how to get perfect abs.

You have seen the advertisements and the beautiful people on the streets with great abdominal abs. You are still working to get the best six pack ever start reducing stomach fat but you just can’t seem to get it right. It isn’t easy but with the best six pack abs workouts it will be much easier to get the results you are looking for. Exercises for lower abs will definitely help you achieve your goals.

Have you spent hours in the gym doing leg extensions and all forms of crunches? If so, I am sure you can agree that it works on the stomach fat but the tone can be so much more. Many people spend hours doing exercises that will not produce the rock hard abs that they are looking for.

Consider for a moment that the reason that you are not getting the full result that you are looking for is because you are not working all of the necessary muscles. Multiple crunches or lifting your legs work the outer layer of the abdominal area. This area is where there may be a lot of stomach fat. To get the best six packs every, you must work the lower abdominal abs as well as the outside layer.

There are two deep layers in the abdominal area that should be worked. The first is called the Rectus Abdominus. This section is responsible for pulling the front of the pelvic area up towards the belly button.

The layer just below the Rectus Abdominus is called the Transverse Abdominus. When you work this area you will be pulling your belly button section in towards your stomach.

There is a simple exercise that will help to eliminate stomach fat as well as a nice six pack ab and it is very easy to do. It is important to hold your stomach muscles tight while doing all exercises targeting the abdominal areas. You should start by laying on your back and with bent knees, bring your knees up to your chest. Lower your feed down to the ground just below your buttocks.

When you bring your feet down, it is important to point your toes. If your toes are not pointed, you will be more likely to lower your feet further away from your body. You want your feet to land as close to your bottom as possible, all the while tightening your stomach muscles. Keep repeating this process and you will be working your way to a stronger mid section and rock hard abs.

Now, to work the sides of your abdominal abs just make a slight variation to the exercise mentioned above. While lying on your back with your knees bent and your feet on the floor behind your buttocks, cross your right leg over your left knee. Repeat the same steps as above. Pull your knees up to your chest with your leg crossed. This applies pressure to your right side and will work the muscles in that area. After some reps with your right leg over your left, switch and put your left leg over your right knee.

In order to get the best looking abs possible, it is important to do these exercises equally for each side of the abdominal area. To do this, on the second exercise, be sure to cross the opposite leg over the other knee. This will work the other side of the abdominal area as well.

If you goal is reducing stomach fat or obtaining sexy abdominal abs, it is important to exercise these muscles on a regular basis. It may seem to take a long time but the end result will be worth it! Start the best six pack abs workouts today! Exercises for lower abs can really pay off.

Did you know that an at home abs workout is just as effective as training at the gym? Working out in your house clothes can be a liberating experience actually. I happen to think it’s great that you don’t need to step out of the house to do your six pack abs workout.

Here’s the thing: you can go to the gym all you want. Heck, you can probably even afford to PUT UP your own gym. But you don’t have to go to THAT EXTREME to get well-defined six pack abs.

Put away your wallet and think about these 2 key components for a second.

1. Knowledge. “He who has the knowledge has the power…” I’m sure you’ve heard this one before. Information on abdominal muscles training is virtually ALL AROUND YOU. Set aside some time so you can do research on an at home abs workout that best suits your lifestyle. Continuous learning will only get you to your goal faster.

2. Dedication. This is definitely not something you can buy at the store. You must stick to your six pack abs workout and make it a habit. Without dedication, you might as well say goodbye to those rock solid abs.

To get you started, assign workout space in your living room, bedroom, or basement. This will enable you to adhere to a good workout habit. You will feel instantly motivated every time you enter that space.

Now, a yoga mat and an exercise ball are all you need to get in a good at home abs workout. They are hardly expensive and you can use them for other kinds of muscle-targeting exercises as well.

Kick off your abdominal muscles training by doing 3 abs exercises every other day. To avoid straining your muscles, don’t forget to rest in between.

These three easy exercises can help you get started with your six pack abs workout:

• Bicycles. For this exercise, you need to lie flat on your yoga mat. Place your hands behind your ears with palms facing upward. Alternately bend your knees and begin a suspended cycling motion. Meanwhile, try to touch your right elbow to your left knee as it draws near your torso, then again with the other side.

• Ball Crunches. For this at home abs workout drill, you will need to sit down on your exercise ball. Slowly lean back and allow the ball to roll under you. Stop when the arch of your back is resting comfortably on the ball. With both feet flat on the floor, perform regular crunches. Always remember to keep those abdominal muscles tight.

• Full Body Crunches. With this exercise, I’ll need you to lie back down on your mat. Place both hands over your chest and bend your knees so that your feet are flat on the ground. Lift your shoulders off the floor a few inches as you pull your knees in at the same time. Hold it right there for as long as you can and then slowly go back to where you started.

Keeping it slow and intense is far better than hasty and reckless. I know you’re EAGER to get those six pack abs. But you have to LISTEN TO YOUR BODY. Putting your safety first is the best way to execute your at home abs workout.

No six pack abs workout will become successful when not combined with the right diet program. You may be eating less than an average Joe but if you’re eating oily, fatty and unhealthy food, you may be undermining the good effects of your workout. To start right, eliminate sweets, lessen the intake of fried foods, add up on fruits and vegetables, substitute water for sugar-filled juices and eat more complex carbohydrates such as barley, oats and rice. Say no to crash diets and instead complement your workout with more fiber, plenty of water and smaller meals every three hours to stabilize your metabolism.

To start your six pack abs workout, you must target to eliminate overall body fat first. The logic here is simple, it’s easier to sculpt the muscles when there are no excess fat covering it. Although this is no easy feat, it is achievable if you couple it with determination, focus and discipline. The secret to keeping off the fat longer is to do it systematically and slowly. Cardiovascular exercises are the best fat eliminators. You have a lot to choose from: swimming, basketball, volleyball, stair climbing, walking, cycling and running.

After losing the excess fat, it’s time to build up muscles. Combine your cardio exercises with weight training. Then further strengthen stomach muscles by doing crunches, sit-ups, v-ups and oblique exercises. It takes time for the six pack abs workout to take shape but the effort is well worth it as soon as you see the results.  And forget about targeting just your abdomen muscles.  You need to aim for total body fitness and get your fat levels down to the low double digits or even single digits for your six pack abs to start showing.  The only way to do this is work on your whole body and not just your abs.