Six Pack Abs

Six pack abs don't come by mail order unfortunately, you have to work at them. Anyone who tells you that you can have a six pack in a week is talking about cosmetic surgery not exercise. If you truly believe that you could put in the effort to get ripped abs, then you can strike one up for determination. Determination and a positive attitude will only take you so far, the hard part is sticking to the workouts, even when you want to skip a session.

There are many exercises which will help you achieve a great six pack, but did you know that doing these exercises wrong can either have no effect or worse, they can injure you? It's true; so many people every year just have the thought of getting fit and working on the stomach muscles like a madman. If you have ever torn a muscle during exercise you were probably told to rest the injury for am couple of weeks, not everyone does this. People have injured themselves through using the wrong techniques and continued to train regardless. This is taking the expression "no pain no gain" to extremes, a little pain whilst training is ok, but never try to work through an injury.

Sit ups used to be the only stomach exercise people used to obtain six pack abs, unfortunately these only worked a fraction of the muscle group. Abdominal crunches are a good all round technique for the muscles and can only be varied slightly. After extensive research, fitness instructors and medical professionals have found many exercises which will help to build those all important stomach muscles. Abs blasting crunch, seated jack knife, abs bench crunch, hanging knee ups to name but a few.

If you want to get six pack abs, think positively, set aside time to exercise and make sure that you warm up properly.

You may not always see the results within the first couple of weeks, after a month to six weeks you will start to see improvements, if you stick to the proper training.

Above all, if you are exercising at home, train safely and follow a good guide.

For more information on how to get a great six pack click - Six Pack Abs

The Best Abs Exercises You Can Do To Get Six Pack Abs

The best abs exercise you can do is one that works the whole of your abdominal section. There is one "all-in-one" abs exercise that does this very well, but if you prefer to do multiple abs exercises, there are several that will work together to give you a full abdominal workout.

Although this is the best abs exercise according to many people, opinions will vary across the board, because of personal preference, different training methods, past experience and the latest research into health and fitness. Try out my best abs exercise described below and see what you think, but do keep your eyes open for more abs exercises. You may find another one that you prefer.

The Best Abs Exercise
 

Lie on your back, cup your hands behind your head for support (don't lift your head or put pressure on your neck), then draw your knees into your chest. That was easy, right?

Now comes the hard part. Extend your right leg, keeping your foot 10-12 inches off the ground. As you do so, perform a crunch and touch your right elbow to your left knee, which should still be up at your chest. That's half a repetition.

To complete the repetition, swap sides. Pull your right leg back into your chest and extend your left leg. At the same time, lower your shoulder blades back to the ground then do another crunch and touch your left elbow to the right knee. That's one whole repetition.

Do 10-15 reps and take a rest, then repeat the whole thing 3 times. Remember that you should be touching your elbows to opposite knees, because it's the twisting that works your obiques. The crunches work your upper abs, and the leg cycling movements work your lower abs. All in all, this is one of the best abs exercises you can do.

Other Best Abs Exercises
 

If you want do several exercises because you don't like that one or you find it a bit tough, here's a few more simple ones.

Crunches: Standard, traditional and the staple diet of most abs workouts. Lie on your back and bend your knees so you can place your feet flat on the floor. Now cup your hands behind your head, contract your abs and lift your shoulder blades off the ground. Hold for 2-3 seconds, and relax.

Leg raises: Lie on your back and place your hands by your sides, palms down. Cross your ankles, and keeping your legs as straight as you can lift your feet straight up into the air so that they're almost vertical. Hold for 1-2 seconds and relax.

The plank: Lie on your front with your hands on front of your face, palms down. Lift yourself up onto your forearms, so that your weight is spread evenly between your forearms and your toes. Make sure your back and body are in a straight line, and hold that position for 30-60 seconds. Then relax.

The best abs exercise isn't the only thing you need for six pack abs, or even just flat and toned abs. Getting killer abs takes dedication and discipline, but it's not all as hard as you might think. A combination of the right diet, specially designed workouts and the best abs exercises will give you a perfect six pack.

To learn more about the easiest and fastest way to get six pack abs, visit http://TheTruthAbout6PackAbs.com

David Spencer is a fitness and six pack abs nutcase. He's spent years learning about weight loss and improving muscle definition, and working on his own six pack abs. Start your abs workout today, and have your very own six pack abs in no time.

Top Tips for Achieving 6 Pack Abs

So you've let yourself go? You've been so busy with career and family and your stomach has suffered because of it. What was once a washboard stomach has become more of a blob. The purpose of this article is to give you advice on how to achieve your dream of 6 pack abs. The tips include:

1. Don't forget Nutrition -

   No amount of Abs work is going to let you see results if you keep eating fatty foods that just deposit fat on your stomach. The same goes if you drink too much alcohol. If you want to get your six pack back stop drinking when ever possible. Each drink that you have will put your goal of 6 pack abs further way.

    

2. Less is more -

   If you're lifting weights, you don't do 50 bicep curls do you? Why do you feel the need to do 50 Abs crunches? You should slow down your crunches and feel the muscles that you are working. Only completing 25 crunches correctly will give you better results than doing 100 incorrectly.

    

3. Be Realistic -

   It's probably not what you want to hear in an article about getting a 6-pack, but unfortunately not everybody will get a 6-pack, especially as you get older. But you shouldn't despair, as following the above should lead to a flatter stomach and the loss of those love handles.

    

4. It's not just crunches -

   Abs crunches are the most common Abs exercise but they are not the only exercise. You should change it up a bit with some Bicycle kicks and the Bent Elbow Plank. Reverse crunches are also popular as are push aways. By doing a variety of different ab routines will more more of your abs muscles giving you a more even mid-section.

If circumstances have left your stomach a little wider than you'd like, don't despair. If you follow the advice in this article you should be on the way to a leaner, flatter stomach.

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How To Get Good Abs In No Time At All

The one thing a set of good abs has is definition and detail. Whether you are male or female, getting a little bumpiness and detail in the large area of the mid section actually creates a focal point making the area look smaller. With no detail on the mid section the area does look larger than it is. It is an optical illusion, but a good set of abs, has that familiar 6 bump outline.

To get those abs, the first step is to have a thin skin layer around the tummy. If your body fat percentage is too high, the thickness of your skin will hide any ab work you have done. So, ultimately, reducing body fat on your body is just as important as having the abs in the first place. The whole project is about presentation. First you need to create the abs with a little resistance training like ab crunches and sit up's, but more importantly you will need to limit your calorie intake for a month or two and do some light cardio work in an effort to reduce the engorged fat cells in your skin.

Always drink lots of water when looking to build muscle. When you do the right exercises that stimulates the abs, what you do is create an anabolic environment in your body. The anabolic environment feeds the growing muscle nutrients and amino acids it needs to begin reshaping and thickening. If you are de-hydrated, those nutrients on a molecular level cannot travel as easily to the places it needs to go. Drinking lots of water especially during and after a work out will assist in the anabolic restorations of the muscle group.

Also, drinking lots of water, assists you when you are limiting your calorie intake. Before, when your body said, "I'm hungry" you fed it food, but often these messages and signals are not hunger but simply a discomfort or some other thing. Unfortunately, the majority of people respond to such bodily signals with food. By responding with water, quite often that is all thats required. Filling you belly with water also creates a sated feeling inside making it easier to avoid food until your designated planned meal time.

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The Abs... More Important Than You Think

What comes to your mind when I say the word “abs”? Do you think of the infomercials advertising “6 second abs” or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that’s why one of the focuses of yoga is to build your core abdominal strength.

Important for posture

Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs. Did you know that back pain accounts for approximately 50 billion dollars in health care costs each year. This is not something to be taken lightly -- so remember -- one of the best ways to prevent back pain is to strengthen your abs.

It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it! How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture….some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.

One way to strengthen your abs while working on your computer is to use an exercise ball as your chair. Yes, you heard me right! In fact, I am sitting on my exercise ball as I write this article.

Important for balance

Without abdominal strength, you will have difficulty sitting, standing and walking. Your center of gravity is located at your sacrum or roughly just below your belly button. Therefore, your abs play an important part in keeping you balanced at your center of gravity.

Think about someone who is a quadriplegic or paralyzed from the neck down. They are not able to sit by themselves because their back and abdominal muscles are paralyzed. In other words, they are no longer able to balance themselves. In contrast, a paraplegic, someone paralyzed from the waist down, is able to balance and sit by themselves because only their legs are paralyzed leaving their abdominal and back muscles intact. This proves that our abdominals are important for our balance.

If you are now sitting on your exercise ball, you can practice some balance exercises and strengthen your abs simply by rolling your hips forward, backward and side to side. Make sure to pull your stomach inward during these motions.

Exercise your abs

Now that you know the importance of your abs, you need to integrate abdominal strengthening into your regular strength training. Abs should be trained like any other muscle – 8 to 12 repetitions, 3 times per week.

I have several suggestions for where you can start.

1. The Two Best Abs Exercises: http://www.abs-exercise-advice.com/best-ab-exercises.html
2. Lower Abdominal Exercises: http://www.abs-exercise-advice.com/lower-abdominal-exercises.html
3. Abdominal Ball Exercises: http://www.abs-exercise-advice.com/abdominal-ball-exercises.html

Remember the abs! They are more important that you think!

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com. Get your free unbelievable abs ball workout here!