The Two Best Ab Exercises For A Flat Stomach And Great Female Abs

Before you start thinking it, "no it's not crunches". They will not get you the flat stomach and top female abs you're after. Crunches don't come close to the most efficient and effective two abs workouts I'm going to take you through later on in the article. In fact the injury level with crunches, either to the neck or back run at shocking levels, and the results obtained are poor.

Before getting onto the abs workouts that lead to top female abs, it's critical that you understand a fundamental truth.

"It does not matter how great you're abs are if they're covered by a layer of fat you're simply not going to see the muscle definition beneath them"

In order for the flat stomach and hot abs to shine through you're going to have to ensure a body fat level below 8% for men and below 12% for women. Once you get to that level the 6 pack abs will be clearly visible. The only way to get down to those levels is by intensive cardio workouts.

Back to building great female abs! The first exercise I'm going to recommend will surprise many people, but I recommend it on the basis of the latest scientific research carried out in Canada. They compared abdominal muscle activity during various exercises including those specifically designed for ab workouts. They found the exercise that registered most strongly was the simple squat. It worked the core abs muscles harder than many abs and lower back exercises.

Clearly if you really want to work those female abs hold some weights in your hands while performing the exercise. However don't feel you have to. The data suggests even light warm-up squats targeted the abs intensely.

The second exercise to achieve the flat stomach you've longed for is best done while sitting down. It's a special type of exercise known as isometric and made hugely popular by the Russians in the 1960s. It's a way of exercising without moving the joints and the associated muscles. Here's how you apply it to creating great female abs:

Breathe in deeply and pull in your stomach as hard as you can without causing yourself any pain. Now tense your stomach muscles hard as if you are about to get hit in the stomach and your bracing yourself for this eventuality. You'll start to feel the muscles quiver a little as they become tighter. Now breathe out keeping the tension in your stomach muscles and crunching them hard so that your ribs move slightly inwards. Relax, and repeat 10 times.

If you carry out these two simple exercises daily you'll start seeing those female abs popping out in no time at all. Your stomach will become flat (as long as it's not covered in layers of fat) and you're posture will improve. Add a little cardio workout to your routine and you'll quickly be on your way to fantastic results inside 6 weeks.

What are you waiting for?

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How To Get Washboard Abs That Make Your Girlfriend Shreak!

Imagine hiding your secret workout regime under loose fitting jumpers and coats for a few weeks while you transform your abs. Your partner has no clue why you are distant, but in a month you unveil your work. A neat set of washboard abs, tight ripped and lean. Would she/he be a little surprised?

You bet! A friend of mine did just that. He was an average looking guy with an average soft body, with a typical layer of fat surrounding his abs. He suddenly got inspired by the idea of a surprise set of washboard abs and decided to keep his project top secret for the month he worked out. Boy was his girlfriend surprised. To say she had a positive reaction was an understatement.

The thing I explained to him that really made it fall into place for him was how to approach a tight set of washboards. Most people are very confused and have some strange ideas about how to get washboard abs. The confusion lays in the working of the abs themselves. It is confusing because we want nice ripped abs, so we decide to work them. We are set on the idea that we need to grow them. Let me clarify this once and for all for you.

Washboard abs are a matter of presentation. A set of tight lean abs on a muscular body is the center piece on that body. It is the focal point. The place the eye rests aesthetically speaking. Many people that decide to get a good body want the abs and focus on the abs. The only problem is that if you have a thick layer of fatty skin covering your abs, the size of your mid rift actually GROWS bigger when you work the abs. You are actually achieving the opposite of what you really want. The ab muscles grow, underneath the thick layer of fat covering the abs, adding to the mass of the torso. Making it bigger to look at.

A muscular body is made up of large arms, large shoulders and large pecs. The focal point of the body is always the abs. The reason why the abs are the focal point is aesthetic contrast. The abs look good because they are so SMALL not big. They are tiny compared to the chest and shoulders and that is why they make the whole physique look good.

The abs are a large muscle group that respond very easily when stimulated. Getting the familiar 6 pack bumps is not hard to achieve. You really don't want them TOO developed. What you are after is the V shape. So, large massive shoulders is the key. Reducing your body fat percentage is the answer. Not growing the abdominal muscle group too much.

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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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