How Often Should I Work My Abs?

If you're like me, once you start an exercise routine you want to do it everyday how you can see results as soon as you can. However, this can actually hurt your body more than help it. Your abs are no different than the rest of your muscles - you wouldn't work your biceps or calves everyday, and you shouldn't work your abs everyday either. Your body needs some recovery time in order to grow stronger and change.

To get the best results at the fastest speed, work your abs 3 non-consecutive days a week. For example, do ab exercises on Monday, Wednesday, and Friday. Make sure to target all of your different ab muscles - the rectus abdominis, transverse abdominis, and internal and external obliques. Some example exercises that target these muscles are the following:

Rectus abdominis - ball crunches
Transverse abdominis - the plank
Internal / External obliques - the bicycle

You should perform 10 - 16 repetitions of each exercise 2 - 3 times, just like any other muscle. Make sure to check your form (making sure you are not using momentum), and you can always increase the difficulty and effectiveness of your workout by slowing the movements down.

You need to be careful not to work your abdominals too much or too frequently, otherwise they will not repair between exercise sessions. It is critical that you let your body heal properly between workouts how you can maximize your muscle gain and minimize the possibility of injuring yourself. Remember, it takes a very long amount of time to recover fully from an injury.

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Diet and Six Pack Abs - Where's the Connection?

Have you ever considered the fact that diet has a great deal to do with getting six pack abs? With diet, I don't mean eating little food or no food, and staying away from fat and carbs whatsoever. Nope, that is totally where you are mistaken and that is exactly what has been keeping you away from reaching your goal...

When it comes to diet, there are certain things that most people believe works but it is exactly the opposite and I am going to show you some of the basic diet facts that most people have twisted out with their big fat lies...

First and foremost, you need to get enough protein in to your body.

High quality protein has high Thermic effect which means it will burn more calories while digesting, increase metabolism and also helps maintain lean muscle. And I hope you know for a fact that more muscle means more fat loss even while you sleep...

...Also, it helps suppress your hunger for longer periods. I bet you'd love this part.

Fiber is another very important factor when it comes to carbs. Carbohydrates are not all bad, but you should definitely stay away from wheat, and refined sugars which will only hurt your metabolism which means slow fat loss. Make sure you get most of your carbohydrate intake from fruits, vegetables and unrefined grains. You will definitely feel energetic and much more lively by staying away from refined and processed foods which are just what most people feed on these days.

Fat is an important part of the diet as well. I don't know why on earth you are afraid to eat fat. Of course there are types of fat and certain types, you should run away from like the Road Runner, but there are types that are key to fat loss. That's right. Fat burns fat too. Plus, if you don't eat enough fats, you will only increase the demanding power of your cravings thus encouraging you to hog up food off guard.

Olive oil, avocados, organic meats, eggs, nuts and seeds, nut butters and saturated fats from tropical oils are really important in your meals. You miss them and you'll end up being stuck half way in your goal.

I personally remember losing so much fat with exercise that I forgot about nutrition. It was so horrible that I was 10 pounds under my recommended weight and the worst part was the fact that I was low in fat AND muscle, thus the thin but bloated look. When I read certain guides on smart fat loss and muscle building, I realized that diet and nutrition plays a key role too, and one of the biggest mistakes I did was staying away from fat and protein.

When I started up on protein and essential fats, I noticed big changes in my body. My skin started tightening up and I started seeing a stronger more muscular body which had been hiding for a very long time.

When it comes to getting six pack abs, diet plays an important role because your six pack maybe already behind all that fat. All you need to do is remove the layer of excess fat off your belly and you've got a six pack.

So how do you do it? Smart and efficient fat loss - Exercise and Proper Nutrition is key.

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Truth About Six Pack Abs

How To Get Perfect Abs, Suprisingly It Is Really About Presentation!

To get the perfect abs, you need to begin thinking about the task differently. In most peoples minds, images of sweating and groveling on the floor come to mind. However, if you approach it intelligently, you can really get a perfect set of abs without too much trouble or work.

To approach the task intelligently, first lets look at what we are really tying to accomplish then we can formulate a good way to complete our goal in the easiest and simplest way possible.

Abs are actually less about hard work and more about presentation. To illustrate the concept, let me give you an analogy. Lets pretend we got our mountain bike out of the shed and placed it on the ground laying it side ways. Then we take a thin blanket and cast it across the mountain bike. Immediately after the blanket settles we can see the bike. The bike is still familiar to make out. We can see the outline of the wheels and the peddles are sticking up through the blanket. The handle bars are easy to make out too because we can guess whats under the thin blanket, by seeing the clues and shapes of the bike.

Now lets try this again, but this time we remove the thin blanket and instead throw on a mattress. The thick mattress covers the bike entirely and gives absolutely no clue what is under that thick mattress. There are no shapes at all to make out. Just a mattress.

The fat layer you have over your abs can be like the thin blanket or like the thick heavy mattress. If it is like the thick mattress then you have no definition. The abs are actually a large muscle group that is easily trained and responds quite well to stimulation. You can literally create a desirable set of abs quite quickly.

For most people, the hard work is uncovering those abs, so they show. Getting a perfect set of abs is about presentation. It's about reducing your calorie intake and reducing your body fat percentage.

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Free Pilates Exercise For Rock Hard Abs

Most of us already know how great Pilates workouts are for flattening, toning, and strengthening our abs. If you have ever thought about trying Pilates, but for one reason or another have been hesitant, here is your chance. This article has free Pilates exercises that will flatten your abs and leave you feeling fantastic.

Before you begin exercising, take a few quick minutes to learn the C curve. This will help you get most benefit from your efforts, and make the free Pilates exercises even easier.

Sit with your feet flat on the floor and your knees bent. Keep your shoulders relaxed and your head up. Place your hands on the backs of your knees and breathe in. When you exhale, pull your tummy in completely.

Your head should go down some so that you will be looking at your tummy, and your back will form a deep C curve. Then inhale, and allow this to push you back up to a sitting position. Once you’ve got this, you’re ready to start flattening your abs.

Rolling Up

This free Pilates exercise is a great and easy one to do.

1. Start by lying on your back with your legs out straight. A padded mat is great for this one.

2. Extend your arms toward the ceiling.

3. While breathing in slowly, stretch your arms toward the ceiling.

4. While you’re breathing out, allow yourself to ‘roll up,’ your spine coming off the mat until your arms are over your legs.

5. Keep your legs as flat to the ground as you can, and repeat 5 times.

Can you feel your abs getting flatter already? This is going to be a great confidence booster, and you will be healthier and happier. Stick with it.

Leg Circles

This free Pilates exercise will flatten your tummy, and with continued use, you will notice the benefits quickly.

1. Lie flat on your back on a padded mat, and keep your arms down flat by your sides.

2. Lift one of your legs toward the ceiling (at about a 45 degree angle) and turn your foot slightly in.

3. Slowly breathing out, draw a full circle with in the air with your foot. Don’t touch the floor, but come close!

4. Do this free Pilates exercise 5 times, and then switch and do the other leg.

Leg Stretch

This one is really great. It will feel good and it is a wonderful tummy flattener.

1. Lie on your padded mat and place your hands behind your head. This is similar to the position for doing a regular crunch, except your legs are out flat.

2. Breathe in, and while you’re exhaling, lift your head and neck off the mat while you extend your legs up to a 45 degree angle. Make sure your head and neck stay up.

3. Exhaling, lower only your legs until they are a couple inches from the floor.

4. Repeat, breathing slowly, 10 times.

If this is your first time trying Pilates, you may think these free Pilates exercises sound difficult. However, once you get into the position and try them, you will find that they are very simple to use. You will be more relaxed, and can flatten your tummy in a fun way. You will have a great workout.

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