Top Ab exercises

The top five abdominal exercises for a ripped midsectionThe great thing about ab training is that the exercises are startlingly easy to do. Unlike exercises for the larger muscle groups like the legs, chest, or back, abdominal exercises don't require heavy weights. There's also little risk of injury either. How often have you heard people say that they "pulled" an ab muscle?The key to six-pack abs is knowing what the best ab exercises are and then doing them.

So what are the most effective exercises for targeting the abdominal muscles and producing a ripped midsection? One of the best studies to look at this issue was conducted at the Biomechanics Lab at San Diego State University. The researchers compared 13 abdominal exercises, ranging from the familiar crunch to more complicated exercises using gym equipment and home equipment.

Based on their findings they concluded that five of the best exercises for targeting the abdominals are:

1. Bicycles:

To do this one, lie flat on the floor with your lower back pressed firmly to the ground. With your hands held at your temples bring your knees up to about a 45-degree angle and slowly go through a pedaling type motion. To make things more challenging touch your left elbow to your right knee, then your right elbow to your left knee. Keeping the legs elevated and moving, stresses the lower sections of the abdominals while lifting the torso up and twisting works the upper abs and oblique muscles. Both sections will need to be fully developed to give that six-pack appearance.2. Captain's chair hanging leg raises :Even though the "best" abdominal exercises have traditionally been those involving no specialized equipment, this one was found to be very effective. Start with your forearms resting on the pads of the leg raise support. Without rocking, slowly lift your knees up towards your chest. Slowly lower back down to the starting position, stopping just short of locking out the legs at the bottom. Some people perform this exercise with the legs straight but we caution against this as straight leg, leg raises place extra stress on the lower back ligaments. It's not worth injuring the lower back for a ripped midsection.3. Crunch on an exercise ball:Although the relationship between bodybuilders and the medical profession has never been that close, bodybuilders can thank physiotherapists for this great six-pack exercise. SWISS balls (also called therapy or exercise balls) are now commonplace in gyms these day - and for good reason. With this one single piece of equipment you can target virtually every muscle in the body. To work the abs, sit on the ball with your feet flat on the ground. Slowly lean back until your thighs and torso are parallel with the floor. You'll need to roll forwards or backwards to see what position is most comfortable. Next contract your abdominals and raise your torso to about 45 degrees. Slowly return to the starting position. To bring more of the oblique muscles in, you can simply move your feet closer together alternate twisting to each side.4. Reverse Crunch:Another simple but highly effective exercise for developing a ripped midsection. Lie back on the floor and draw your knees towards your chest as if you were going to perform bicycles. Slowly stretch your legs outwards stopping just short of a lockout. Although they primarily target the lower abs, the upper abs also get a good workout from this great exercise.5. The Plank:This is one of those abdominal exercises that looks far easier than it actually is. Lie face down on a mat resting your forearms on the floor. Slowly push away from the floor, raising up onto your toes and resting on the elbows. Try to keep your back flat and in a straight line from head to heels. Contract your abs and keep your butt from

Turn Those Flabs in to Abs - How to REALLY Work Your Abs

Abdominal workouts can be made quick and effective by following these three guidelines:

1. Keep your Abs Tight Throughout the Repetitions

A common mistake is not flexing your abs while preforming crunches. This is called "activating" the muscle group you are working with, and should be applied to any weight workout. By flexing your abs, you are using them to move your body, instead of overcompensating with the upper body, or hips. If you can do more than 20 crunches, you are not properly activating your abs, or the exercise is too easy.

2. Work your Abs Every Other Day or LESS

Think of the abs as you would any other muscle group. Just because the abdominal muscles are smaller, doesn't mean they don't need adequate time to recover. Muscle strengthening involves a process of breaking down muscle fibers, and having them rebuild stronger and bigger. Without 48 hours rest, the muscle is being overworked and the routines become counterproductive. A five minute abdominal routine, every other day, is more than sufficient for a six pack program.

3. Use Stability Balls and Weights

Going back to treating your abs like any other muscle group, when training you probably use body weight in combination with resistance. Do the same thing for your abs. Some routines should incorporate weights. A good example of this, is holding a 5-10lb weight on your chest.

Stability ball crunches are shown to be 20% more effective, if used properly. To perform a perfect stability ball crunch, position your body on the ball so the top of your head is pointed toward the floor. This means, the base of your low back is supported securely on ball, and your shoulders, and head are off the other side. You will notice, the crunch will not allow a great range of motion. This is because your upper body is acting as resistance. This crunch is extremely challenging, will work the entire midsection, and have you feeling the routine the next day.

Also remember to cut back on high carb meals, saturated fats and drink plenty of water for a flat stomach and a defined six pack.

Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

Six Pack - 2 Secret Ways to Build Your Abs

Six pack is always considered an asset of sorts. If you wish to build a six pack, you would be required to adopt a suitable exercise routine. While a six pack often makes you feel and look good, you need to also understand that the reason why most individuals fail to develop one is simply because they lack the required knowledge to get one. Listed below are 2 secrets which would help you build your choicest abdominal muscles in no time at all.

Make Sure You Try The "Circuit Training Method"

If you are looking to get that washboard abs to decorate your stomach with, you need to do something really smart. Well, from smart, we mean that in order to build those fabulous abs, you need to try what most have never even thought of doing-the circuit training. This is a unique method through which your abdominal muscles get the maximum work out in the minimum amount of time. You need to include this routine in your schedule if you are hoping to shape your abs like that of a professional.

Eat Carbohydrates Immediately After Workout

The next secret to developing your abdominal muscles is to eat the right kind of food immediately after you complete a workout cession. Contrary to the popular myth, you need to eat a small amount of carbohydrates immediately after you finish with your abs exercises. This is so as your abs, in order to develop, need an ample serving of carbohydrates to develop in the appropriate manner. It is therefore advisable that you do not deprive them of their natural food.

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Nice Abs - 3 Killer Secrets for Stellar Abs

Are you looking for the best way to get nice abs?

Getting nice abs can be a difficult task if you are not using the right tools. When most people try to get nice abs, they try to do it by doing hundreds of crunches and by crash dieting. This approach is sure to end up with a lot of frustration and very few results.

Getting nice abs requires a very specific approach that is probably not what you expected. Nice abs do not happen overnight. If you really want nice abs, you will have to put in the time and effort to make it happen.

Here are some guidelines for what is takes to really get nice abs:

1. Decrease your overall body fat percentage.

This is the most important part of getting nice abs! You might great abs, but if they are under a layer of abdominal fat then you will never see them. Lowering your body fat percentage is an absolutely crucial part of getting nice abs.

2. The right food choices for nice abs.

In order to lower your body fat percentage to get nice abs you have to make good food choices. This can be accomplished by following these guidelines:

Decrease your overall number of calories.

Depending on your body size and caloric needs, this will be different for each person. However, the general rule remains the same. If you eat less food, you will decrease your overall number of calories and be on the way to getting nice abs!

Eat 4-6 small meals per day.

This is an important step to getting nice abs because it helps to regulate your blood sugar. When you eat a big meal, your blood sugar spikes. Your body responds by releasing more insulin, which then stores the excess blood sugar as body fat.

Consume high quality protein, complex carbs, and healthy fats.

Eating chicken, fish, turkey, etc. are all great sources of high quality protein.

Complex carbs are great for getting nice abs because they require extra energy during digestion. Simple carbs (also known as high glycemic) are broken down very easily and cause your body to release more insulin to stores the excess as fat.

You can find healthy fats (omega 3's) in a lot of fish, which is also a great source of high quality protein.

As you can see, having a great diet is key to lower your body fat and have nice abs!

3. Total body workouts.

Instead of doing lots of crunches and hoping nice abs will be the result, try doing total body strength training workouts. Total body workouts should include lots of multi joint exercises for your chest, back and legs. Doing core work is also a great idea. More core work will not get you nice abs all by itself, but it will help your body develop a strong base.

Total body strength training for nice abs is important because the more muscle you have, the more calories you burn. This is also known as increasing your metabolism! So instead of trying to do lots of crunches to get nice abs, try doing more intense total body strength training instead.

If you follow these guidelines, you will find that getting nice abs isn't so hard after all. It just takes some hard work and dedication!

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Science Reveals Secrets to Getting Defined Lower Abs and the 3 Best Lower Ab Exercises!

Are you happy with the way your lower abs look? If not you aren't alone! After many years of being in the fitness industry, I've learned that the most common body part people want to improve upon is their lower abs region.

I have new clients come to me all the time asking me how they can lose stubborn lower ab fat. Fortunately for them I know a few tricks but first I like to clear up a few myths about the lower abs.

The first thing I tell my clients is that their "lower abs" don't actually exist. The rectus abdominis is the entire region (and one muscle) which when developed we refer to as the "6 pack".

Since the rectus abdominis is one muscle, it's always been a highly controversial topic whether or not you can use an exercise to train just one part of this muscle.

I will now put an end to that heated controversy once and for all! The truth is that no ab exercise can isolate and train just one section of the rectus muscle. However, some recent research shows that you can put greater emphasis on a particular area of the rectus, based on your exercise selection.

The researchers who came to this conclusion used what are referred to as "EMG" studies. What are EMG studies you might ask? They are used to measure the activity of muscle fibers during different exercises (and in this case different abdominal exercises).

They found that exercises involving hip flexion activated the lower part of the rectus as opposed to exercises which used trunk flexion. Before we go any further, let me give you a brief definition of what a "hip flexion dominant" exercise is:

Doing a lower ab exercise with an emphasis on hip flexion basically means that you are bringing your thighs towards your trunk. These exercises primarily work the lower portion of your abs and the EMG studies support this claim. Additionally, when performing hip flexion dominant exercises, many bodybuilders claim they become more sore in the lower abdominal area which further supports these findings.

Now let's get on with the good stuff! The following lower ab exercises are some of my favorites. I have listed from easiest to most difficult with a detailed description so you can perform them with ease.

Low Ball Pull In- Start with feet on Swiss ball and hands on the floor in front in a push-up position-do not let your hips sag. Bring knees into chest while maintaining a neutral spine. Contract abs then extend legs back out into the starting position. Repeat.

Hanging Knee Raise- Grasp a chin up bar with an overhand grip. Initiating movement with your abs, raise your knees up until they are almost touching your chest. Return until your waist, hips, and knees are extended and vertical. Repeat for the prescribed number of reps.

Rocky Abs- Lie on your back on a bench. Reach above your head and grab onto the underside of the bench to brace yourself. Lift your legs up until your hips (and legs) are at a 90 degree angle with your torso. Now lift your hips straight up, bringing your feet towards the ceiling.

The starting position of this exercise will be when your head, shoulders and UPPER body are the only parts on the bench. Lower legs so that they are parallel to the floor while keeping hips off of bench. Return to starting position and repeat desired number of reps.

These lower ab exercises are some of my favorites which I incorporate into my own workouts. These aren't easy but I can promise you that your hard work will pay off in no time and with my help you'll have a flatter, stronger stomach in no time!

Click here to discover how to get a six pack fast and learn more of the most effective six pack abs exercises

Get the Abs of a Movie Star With This Exercise Ball Ab Workout

Whenever I'm training my abs I like to use an exercise ball ab workout like the one used in this article. I have tried many different routines and ab equipment over the years but for me the exercise ball has given me the best results not only in terms of ab development but in helping my core and back stay strong and safe. Actually, for me if you are going to invest in any one single piece of workout equipment to get your abs looking their best, whether you're exercising in the gym or at home, the exercise ball wins hands down.

I have strong feelings about crunch type exercises where you round the back as I think over the time they can lead to serious back damage plus I just don't think they work the abs that effectively. If you have back issues then get away from crunches and start using the exercise ball.

That said the exercises discussed here are fairly advanced so if you are just starting out then I would do some more regular isometric exercises on the floor to build up core strength before attempting any of these workouts.

But, if you are ready to move forward in your ab training and make everyone at the gym stop and stare, try out this exercise ball ab workout.

Exercise Ball Knee Tuck

This exercise is harder to learn, but you'll be glad you did, since it really works wonders on your abs. Get into a high plank position with your hands on the floor by rolling over the ball and resting your shins on it. Then, while maintaining a straight body position, gradually bring your knees up to your chest, while rolling the ball towards you. Do this as long as you're able to keep control of the ball. When you're done, return to the starting position. Keep your hips as flat as you can in order to maintain the tension on your abs. Go for 10-20 reps depending how advanced you are.

Exercise Ball Plank

This is quite possibly the best exercise to start with when beginning exercise ball training. There are two versions of this exercise. In one, you place your arms on the ball instead of the floor, and hold your body in a straight position. Ensure that your chest does not rest on the ball in order to give your abs a tougher workout. Another option is to put both hands against the floor as you you are doing a regular floor plank, then place both of your shins on the exercise ball straight out behind you, keeping your torso horizontal to the floor with your back straight. You may find this a bit difficult; if so, you can place your arms on a bench. Attempt 30-60 seconds whatever variation you go for.

Exercise Ball - Torso Twist:

Start in high plank position with your hands on the floor shoulder width apart and your feet gripping either side of the ball. Your body should be completely straight. Then slowly roll the ball to the left then over to the right. Continue twisting side to side at a pace that you can handle. Focus on rotating through your torso and keep the abs tight. Maintain straight body alignment throughout the movement. As you get stronger you can twist further so your feet touch the floor and add more pace. Again one that does take a little bit of practice but when done correctly will give you great results

Finally, keep in mind that doing an exercise ball ab workout to get six-pack abs is great, but for maximum results, you have to have a good diet, too and perform lots of intense cardio and weight training routines. These type of workouts should really just be adding the finishing touch to your body once your body fat levels are low enough.

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Which Are The Best Exercises For Ab Workout At Home?

Getting six pack abs today is not easy, especially in today's society where everyone is so busy. Inside this article, you will find tips and exercises that you can use to train your abs at home without having to hit the gym.

How Can You Workout Your Abs While You Are At Home?

Abdominal workouts can be done easily at home, especially during your free time when you are watching the TV or listening to the radio. The ab exercises below are some of the best ones I use to keep my stomach lean when I'm busy.

The Top 3 Ab Workout Exercises You Can Do At Home

1. The Ab Bicycle Stomach Exercise

Firstly, you will have to lie down on your back and put your hands on the back of your head. Slightly lift your legs off the floor so that your knees are in the air. Bring your left elbow and right knee together in a cycling motion, tough your elbow and knee, and then return to the starting position. Repeat this movement with your right elbow and left knee, and continue this movement alternatively.

2. Knees to Chest Crunch

This exercise is especially useful for your lower abdominals. Sit down and put both your hands at the sides of your body. Raise up your legs and curl your knees towards your chest as close as possible. Once you feel that your abs strained, straighten your legs again and repeat this movement.

3. The Basic Crunch

Lie down and bend your legs while keeping your feet on the floor. While you are supporting the back of your head with your hands, raise your torso towards your knees using your ab muscles.

These exercises are good for keeping your abs in good shape, but you have to understand that they are not the only thing you need to do to get great abs. You will also need to eat the right foods at the right times. Many people fail with their ab training efforts because they don't know the right way to lose fats around their stomach.

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Six Packs Are a Symbol of Manhood - How to Get 6 Pack Abs Faster in 8 Weeks

If in case you want to know how to get a 6 pack in just 60 days, then you could follow these few tips mentioned below. They will be very helpful while allowing you to see effective results.

1. The first thing is to do a lot of cardiovascular workouts which are very essential to build those sexy abs. What this does is to maintain your stamina and also boost your heart beat. Moreover, it will help you to shed off some fat in a very quick way. Daily, you could do these workouts for about ten minutes and then eventually raise it gradually to about forty minutes to a get a faster result.

2. Furthermore, in learning how to get a 6 pack, you have to be doing full body exercise every day. Just think of all the effective exercise that will help in burning fat from leg lifts, jack knife to sit ups among others. You should not only be engaged in exercises that are meant for abs only.

3. Another tip that will help you is to do weight training. Besides cardiovascular training, weight training is another important strategy that should be included in the 6 pack building program. It will go a long way to help you in gaining muscles and tone for the body abs. It will also help the body to burn calories and to shed off fat.

4. With regards to how to get a 6 pack, you have to maintain a nice posture. It will be helpful to you try to stand up straight at all times. You could position your shoulder backwards and also the chest upwards which will make the abs more visible. A wretched posture is always a setback to a good six pack abs.

5. Make sure that you take in lots of water. You can take a minimum of 9 glasses of clean water each day in addition to your regular exercises. You can take 3 out of the 9 glasses hot water which will help in burning off the excess fat.

6. There is the need to also maintain good dieting habits. Ensure that your meals are mostly included with dietary fats. Your meals should not very heavy if you want to get a 6 pack.

In conclusion, the tips explained above should help you in knowing how to get a 6 pack in only 60 days.

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Best Way To Get Flat Abs When Using Sit-Ups For Abs Workout

There are various types of abs exercises to tone your abdominal muscles and build the six packs but the most convenient and basic of all is the sit ups. This is one of the abs exercises which you can do anywhere - at home, in the gym, in the hotel room, etc, as long as there is a flat ground where you can lie on and an exercise mat.

You may hear some people mention sit-ups will not help to get 6 pack abs fast. However, like all abs exercises, it very much depends on getting the right form and executing the workout routines correctly. Also, if sit ups are not performed correctly you can end up with neck, back and shoulder injuries.

These are the 4 important points that you must take note to ensure you are doing sit-up right:

1. Your knees should be bent and not straight - doing sit ups with a straighten legs will add additional stress to your lower back.

2. Roll yourself up vertebrate by vertebrate on the upward movement - keeping your back straight on the upward movement will only add undue stress to the lower back.

3. Place your hands by the side of your ears or place them on your chest - this way you will not be able to use momentum to bring yourself up in the upward movement. Do not lock your fingers at the back of your head, you will tend to use momentum to bring your up and this can cause neck injuries if you jerk too much.

4. Always make sure that you keep your lower back on the floor, this way you are able to isolate the training to your rectus abdominis (the abdominal muscles that give you the six pack effect).

No matter how good an exercise is in training your abdominal muscles, it will not do you any good if they are performed badly. Always do abs exercises that are appropriate for your own level of fitness - do not over train and always give your abdominal muscles enough time to rest and recover. Over training can lead to injuries. Depending on the seriousness of the injury, it may take at least 3 weeks to recover and this can delay you in getting the six pack abs.

If you have not been exercising, you should seek the advise of your medical practitioner to determine what you should or should not do. Also, go in for a regular physical checkup to find out where you stand on the scale of things.

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Ian Kuro is the creator and founder of ABsolute Workouts where he provides valuable tips and resources on how to get lean and muscular six packs. Visit http://www.absworkoutsecrets.com for your free workout plans now.

Abs Exercise Program - A Comprehensive Program for the Perfect Abs

Abs workout is almost essential when you try to sculpt six pack. This is largely due to a lot of rumors and false information that could lead to running away from the target. By finding a training program proven to firm abs, you will learn what exercises you need to do and what foods to eat to get rock hard abs. Are you ready to find such a program, there are some things you need to consider in advance. Abs workout program should include:

High intensity cardio training. This has proven to reduce body fat effectively. It also includes other benefits such as increased metabolism and increased level of oxygen, you can take during the exercise.

Exercises that benefit the entire body. Isolation exercises are good for the abdominal to strengthen and harden your stomach. However, most of your main strength is derived from other exercises. Although you may not think so at first, exercises like squats and deadlifts are an important factor in strengthening the core.

A diet plan. Diet is perhaps the most important factor in earning a six-pack abs. Therefore, the training plan should be a meal charts, meal options and a wealth of additional information on the diet.

These criteria should be sought about your training program is based on the discovery and strengthening abdominal muscles. And the commitment to a long term, most people can achieve this goal. Find the training program tailored to your abs is the first step in pursuit of fitness. As the most important tool to help you get ripped abs, is very important to find a high quality program.