Posts Tagged ‘Exercises’

The Secrets of How to Get 6 Pack Abs Most Body Builders Do in Just 3 Months

I recently have had an opportunity reading the forum and found a very common question regarding how to get 6 pack abs. Many people still wonder why getting 6 pack abs seems to be a hard way and really difficult to get it even if they try to control amount of food on every meal.

However, training abdominal muscle everyday or taking supplement in Fat-Burner group still gives them a dissatisfy result of getting 6 pack abs.

Firstly you must know the fact of what basic process we should be done to get 6 pack abs in order to do a correct training and get the best result quickly as possible.

Abdominal Muscle Size Building

This means an enlargement size of abdominal muscle in each pack. So you will have a bigger size of abs muscle pack. Though you have not reduced amount of excess fat on your abs, you still can see each pack of abdominal muscle.

This approach of size enlargement will help you increase groove depth in between each pack once you have already been in fat burning workout routine. Here are 7 proven tips to follow:

Intensively train your abdominal muscle by increasing cast iron weight instead of increasing number of times
Choose the exercise that particularly builds specific size areas; such as Incline Sit-Up with Weight, Dumbbell Seated Leg Raise, Machine Crunch, Cable Crunch, Dumbbell Side Bend.
Use low Reps or between 10 – 15 reps/set
To build abdominal muscle size, you need to add calorie in the same way of building other main muscles
Don’t worry with your waistline that increases. It will be gradually reduced during your Lose-Fat Program
Exercise on your abdominal muscle only 1-2 times each week
Assign program of abdominal muscle size enlargement at least 3 months (12 Weeks)

Abdominal Muscle Definition Building

This means burning fat on waistline area while training on small abdominal pack muscle. Here are 6 proven tips to follow:

Take 4 exercises on abdominal muscle based on 4 different areas of muscle: Top, Bottom, Left/Right and Bottom Back muscle
Training style should be a slow movement manner that emphasize to specific portion of muscle that exercise throughout
Use higher Reps or between 30 – 50 reps/set
Do aerobic exercise for at least 30 minutes per day
Do not train abdominal muscle everyday. It is suggested that you should train one day and take a rest on another day. Too much training will make your abs look flat in stead of resulting a distinct 6 pack abs
Reduce amount of food in each meal in order to make your stomach size down. This will result in a smaller waistline.

This article gives you the secret of how to get 6 pack abs in the same way most body builders do. If you seriously follow an effective instruction given in this article, you will soon get 6 pack abs by a matter of months with a very attractive look.

David Goff is an expert in bodybuilding. He is an author of health and fitness industry as well.

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The Best Abdominal Exercises (1 of 4)


Effective abdominal exercises that cut to the core: The Criss-Cross Crunch. … effective abdominal exercises that work good six pack abs the best for muscles

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ab exercises


CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are my 3 favorite abdominal exercises in which none involve lying on your back and curling your shoulder blades off the ground, or any type of movement that requires you to perform hundreds of situps while lying on the ground. These 3 ab exercises can be performed in circuit fashion for an excellent abdominal workout that will work your abs really well and help burn belly fat without placing stress on your lower back. The first …

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Lower Stomach Exercises -Unleashing The Best Techniques Ever!

A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.

Crunch less Crunch
This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.

Alternating Touch of Toes
You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.

Sit-Up Hold
When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.

Lower Back Flattening
This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.

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How to Lose Belly Fat in 30 Days

Are you one of the persons who are struggling to lose belly fat and trying to find out the best way to lose fat quickly? Accumulation of the fat in you belly may result due to many reasons. While you try to lose the belly fat by doing exercises, you must simultaneously consider the type and amount of intake of food that will add to your body fat. It has been proven by the science that your metabolic rate accounts to burning of fat. Increasing the metabolic rate can greatly help in losing belly fat or any other fat on your body. Here are some the best ways to lose belly fat quickly and effectively in 30 days.

Sit up’s: Doing sit up’s can be an easiest and less time consuming way to lose belly fat for achieving good results. Belly fat is nothing but a stored energy. If you want to lose the fat you have to burn excess calories than your actual consumption. For getting fast results and lose fat, sit up’s can be considered as an effective exercise for every type of body.

One of the most common reasons for increasing the fat is the intake of fried food. Fried food contains less nutrient value and mostly empty calories, which finally add up in increasing fat in your body. Hence in order to stop the increase in body fat or to lose belly fat, stay away from taking fried food as far as possible.

Usually people have habits to take late night snacks. This habit mostly adds up in increasing the fat especially the belly fat. Because after taking late night snacks people usually do nothing that will be considered as physical activity that helps in burning fats. So if you are one of the people having such habit of taking late night snack, avoid taking late night snacks, which will help to lose belly fat.

Often people starve to lose belly fat, thinking that starving will help in burning calories in the body. It is wrong thing to starve yourself and exercising with a great effort, since it will not help in burning the fat but on the contrary you will find yourself hungry and drained.

On the other hand many people adopt the strategy to take little food but do no exercise. This will also not help to lose belly fat because with insufficient food intake your body metabolism is slowed down to compensate the lack of food and the rate of burning fat is also slowed down. Instead, if you avoid taking food that is rich in calories and make a habit of regular exercise, it will help a lot and you will get desired results in losing the fats. At the same time, try to intake protein rich diet, which helps in developing muscle mass with no superfluous fat, which will help in burning more calories. Drinking lots of water can also be considered as an important factor in burning calories, since hydration helps in burning more calories along with developing muscle mass.

A similar way to lose fat is to take food in reduced portions and doing exercise daily. As long as the food that you eat is nutritious and its amount is smaller, you can eat what you like. As you are eating in smaller portion you can enjoy all the tastes that you like and since you are eating less and doing optimum exercise, your body will burn fats without having any side effect as in the case of starvation.

Another effective method to lose belly fat is to perform full body exercise. Your metabolic rate can be increased up to 48 hours by doing multi-joint exercises that include legs, back and chest. In this process the fat burning hormones in your body are released which prevent the fat from accumulating.

Once your plan for right workouts to lose belly fat is ready and you are daily going on accordingly it, you should also take care to eat right. When you feed your body with right food that contains more nutrients and fewer calories, you will be sure that you will lose belly fat in 30 days. Also the energy required by your body in doing exercise can be provided from this type of food.

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Abdominal Exercises : How to Get Perfect Abs


Getting perfect abs requires having a low overall body-fat percentage and doing resistance exercises focusing on the abdominals. Get the perfect abdominals withtips from a fitness trainer in this free video on ab exercises. Expert: Les Whitley Contact: www.velocitysp.com/coolsprings Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science. Filmmaker: Tim Brown

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Ab Exercises – the Facts for Sexy Abs

Ab exercises are one of the most popular, and yet, most controversial topics in the exercise and health/fitness industry. Hundreds of ab belts, ab gadgets, ab gimmicks, and ab exercise machines have flooded the exercise market for people looking for sexier and flatter abs… that sexy six-pack abs appearance that everybody wants.


The problem is that most of the ab exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abs is losing the extra stomach fat that is covering up the abs. To be honest, most people already have decent abs underneath, yet the six-pack is simply covered up by all of that extra flabby belly fat.


Instead of focusing so much on ab exercises to make your belly flatter and more like a six-pack, you will lose much more abdominal fat by focusing the majority of your workout time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that sloppy ab fat are the exercises that work the largest portions of the body at once.


Exercises that work the much larger muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of ab fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.


And that is one of the best kept secrets for flat sexy abs that are actually visible as a six-pack!


Now when it comes to ab-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abdominal exercises that barely give your abs much resistance to work against. If you want to actually develop your abs to the best extent possible, don’t waste your time with exercises that you can do more than 20 or 25 reps… that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.


Generally, higher resistance ab exercises that provide a much larger stimulus to the abdominals come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance ab exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 80 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises, because they simply have never worked the abs under heavier resistance.


If you really want tighter flatter abs that look like a six-pack, remember that losing that extra stomach fat is actually the MOST important part. Also, when it comes to ab-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

Grab a FREE fat-loss report packed with over 29 more specific secrets for losing belly fat and revealing your six pack at Ab Exercise & Abdominal Workout Myths


Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, Truth about Six-Pack Abs and owner of www.BusyManFitness.com. Another superb resource for fat-loss and muscle building is Lose Fat and Build Muscle

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Basic Tummy Exercises


Have a look at incredibleladies.com to find info on counts and repetitions. Introducing a stretch for the back and tackling the upper tummy muscles with crunches and the lower ones with leg raises. Suitable for beginners to do at home.

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Belly Dancing Costumes & Exercises : Belly Dancing Exercise


To do belly-dancing exercises, practice belly-dance isolations by keeping the belly button in, the shoulders back and the chest lifted. Learn to do belly-dancing exercises withtips from a professional belly dancer in this free video about learning to belly dance. Expert: Johanna Krynytzky Contact: www.hip-expressions.com Bio: Johanna Krynytzky began her studies in belly dance while at the University of Chicago in 1996. She directs Hip Expressions Dance Studio and Loud Zoo, an improvisational …

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Easy Ab Workouts Guaranteed to Work!

If you think that there is not a single ab workout that is easy to do, then you are worrying over a dilemma that can actually be solved. There are workouts that are easy to do, especially for first timers in abs workouts, that you can even perform them in your very own home. What you should keep in mind though that these exercises are not magic; don’t expect sexy six-pack abs after a week of workout. The main point here is that there are easy ab workouts that can effectively develop one’s abs and that you can perform them everyday in your very own home.

Since the abs are located in the stomach area, ab workouts are going to take time before the results begin to show because this is the area in our bodies where the most fat is accumulated and the hardest to tone. But by exercising regularly and sticking to a balanced diet, you’ll be able to develop your abs in just a few months. By constantly performing these easy exercises, you’ll be posing in front of the mirror with your new six pack abs soon enough.

The first exercise is the crunch. Crunches are known to be the official exercise in ab workouts, but you can achieve even more by adding some variation to it. You can perform several sets of crunches while raising your legs. You can lie on your back, with or without a mat, with your legs up in the air together and in a straight position. You then raise your shoulders off the floor and perform the usual style. Just remember that you shouldn’t try to lift your entire upper body from the floor or to use your arms to help you rise from the floor because all the effort you’ll be putting here will be for naught. Your abdominal muscles are supposed to do the work so as much as possible, keep your arms crossed over your chest and move using your muscles alone.

The second easy abs workouts you can concentrate on are on your oblique muscles. These are muscles located on either side of your stomach area (a.k.a. love handles), which can make you look sexier and leaner when developed thoroughly. You can perform exercises that help tone the oblique muscles such as oblique crunches so that you’ll be able to develop a leaner look for your body along with a nice set of flat abs. When doing this type of crunches, you lie on your back and twist your body as you rise up to create a diagonal angle each time you crunch. Keep doing this when concentrating or toning on your oblique muscles, alternating the directions once in a while to add more variation to it.

There are more easy abs workouts that you, whether a beginner or a previous bodybuilder, can try doing to tone your abs even more. If you are really serious about it, I would suggest enrolling in a fitness center where they help you through workout sessions that focus in developing your abs effectively and faster than you can do on your own.

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