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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Mike Geary's Truth About Abs Review

The Truth About Abs diet and fitness program which was created by Mike Geary has become one of the most popular abdominal programs today. But what is the true nature of this program? Is it worth using? And does it suit you personally? Read the rest of this article to discover the answer.

The main thing which distinguishes Truth About Abs from other abdominal programs is that it doesn't focus on the stomach muscles at all.

I know that this may seem like a bizarre thing, but I believe that this is an advantage which this program possesses: It deals with complete body workouts and a way of life diet guidelines.

You see, the truth is that in order to burn off a lot of belly fat it is better to invest your time in intensive, full body workouts instead of wasting hours doing endless crunches and sit-ups. The rate of belly fat loss will be much higher, and since the stomach acts as a supporting muscle for many exercises of other muscle groups, your abs actually develop when you're working your full body. The Truth About Abs program shows you how to create short but effective full body workouts which will get you leaner and harder in your entire body in general and in your stomach in particular.

Is this program worth using?

I believe that any man or woman who is interested in being and looking healthy and fit will find a great deal of valuable information in this program, both in the form of dietary guidelines and in the form of fitness routines and exercises. I learned a lot since I first used this program and I trust that you will too. In fact, it can even save you a lot of money because it cuts through much of the marketing nonesense which is common in the fitness market (bogus pills, useless abs machines, and more). I know that it stopped me from buying a lot of useless stuff.

But the main advantage of this program is the active support of the creator of this program, Mike Geary. Every email I sent him with questions was answered within 1-2 days. The answers were complete and the service excellent.

However, this program isn't for everyone: if you're not prepared to alter your eating habits, do intensive workouts, and actively strive to improve your physical condition, don't use this program. This is a program for serious people. If you're the sort of person who believes that you can get flat abs without working hard, then go ahead and buy another useless gadget which will end up accumulating dust in you garage. If you are willing to invest in yourself, Truth About Abs is the program for you.

I know that it seems that I'm biased towards this program. This is my opinion. I recognize a good thing when I see it and am willing to give credit where it's due. Truth About Abs deserves this credit.

To read 23 fitness tips and 47 nutritional tips to getting a flat abs, click here: Six Pack Abs Tricks and Secrets. John Davenport wrote an extensive review about Truth About Abs and added more tips and tricks to get a flat stomach on this webpage: Truth About Abs Review and More Tips to Burn off Belly Fat.

Flatten That Stomach - Here Are Some Simple Exercises For Your Abs!

Having great abs is everyone's dream, but exercising those stomach muscles can be hard work. If you're going to pay the price you might as well be doing the best exercises you can. So how will you know what works and what doesn't? You'll need to try some exercises out and see which ones work for you.

First off, it's a good idea to know that we need to work the different parts of the stomach. When I first started on this I just thought I had a stomach and a few sit-ups would do the job. Guess what? I found I've got obliques on the sides plus lower, mid and upper abdominals... and they all need attention. Let's get one thing straight... this isn't necessarily easy, unless you're already in peak condition. You'll have to put out a bit. So it's important to choose exercises that will work for you... exercises that you will actually perform over a period of at least several months.

You can go to the gym or just work out on the floor at home. You don't really need to go buying expensive equipment. All those machines you see on the infomercials aren't going to work themselves. It still involves you being willing to put out. A basic workout is to do three sets of 10 each of the exercises you choose to work with.

Basic stomach crunches are the backbone of any abs program. You can just lie down and do them anywhere. Throw in some side crunches to work on those obliques.

Another great exercise is to lie face down, resting on your elbows with hands clasped, then raise your pelvis until your body is straight and hold this position as long as you can. Your abs will start to burn after a while but as you persevere you'll be on the way to that six-pack stomach. Try the hip roll: lie on your back, knees up and roll your knees to the floor on either side. This works the lower abs and the obliques.

Bridging is another routine: lie on your back, knees bent, arms along side and thrust your pelvis up as far as you can.

Supermans will test your resolve: kneel down, hands flat to the floor and extend your left arm forward and your leg straight out backward and hold as long as you can; then repeat with the right. And don't forget... you're an individual. Find the exercise that will work best for you. If you don't like them you won't do them. Some exercises that get results for one person won't get that result for another. There's nothing wrong with cheating either. I find doing my tummy workout in bed before I go to sleep or when I wake up is a good place to get started into the routine.

If you still have some flab around your tummy that you would like to lose I can show you a proven program to get rid of that.

You will lose up to 5 pounds or more in 5 days (and more if you continue). As a bonus you will lose your carbohydrate cravings and not go hungry.

I have recently written a book entitled "Lose Weight -Never Go Hungry" which lays out a plan for overcoming carbohydrate addiction and losing weight.

You can download it FREE here: "Lose Weight - Never Go Hungry"

Kirrily Keayes is committed to bringing health and wealth to everyone she encounters

I Want Six Pack Abs! 6 Amazing Benefits of Six Pack Abs

A lot of people tell themselves, "I want six pack abs!" Everyone wishes for washboard abs, but not everyone knows that with toned abdominal muscles comes many other benefits. The strength of your mid-section does more than just determine how you will look in a bathing suit.

If you perform endless crunches and other stomach exercise in hopes of gaining the perfect, flat tummy, you should know what else you will be gaining.

1. Defined Waist

When your mid-section is not toned and you are carrying extra tummy weight, you can lose the definition of your waist. Your curves might disappear and you might feel lumpy. Or, your mid-section might become the biggest part of your body.

You might find it difficult to find clothes that fit well and look attractive, and your self image could plummet. With a regular stomach exercise routine, you could be on the road to a flatter, toned tummy and a well-defined waist.

2. Better Posture

When your tummy is flabby, your posture follows the same rule. If your stomach area is flabby, you will most likely have poor posture. Your shoulders might hunch over and you might find it difficult to do anything but slouch when you sit.

When you strengthen your abdominal muscles through stomach exercise, you will find it easier to sit up straight. Your strong mid-section will provide stability for your body and you will find yourself standing straighter.

Not only will you find it easier to stand straighter, but your body will naturally stand straighter. With a straighter posture, you will appear taller, you will look more confident, and your clothes will hang on your body more attractively,

3. Better Digestion

When you have poor posture due to undefined abdominal muscles, your digestive tract can become compressed and aggravated. Food and waste might have a harder time navigating your digestive tract.

When you perform regular stomach exercise and strengthen your abdominal muscles, your posture improves. With improved posture, your digestive tract is more likely to be situated as intended, and your food and waste will move through your digestive tract much easier.

4. Relieve Lower Back Pain

If you suffer from lower back pain, strengthening your abdominal muscles with stomach exercise may improve your condition. When your abdominal muscles are weak, your lower back must work harder to support your upper body.

Stomach exercise will help create strong abdominal muscles that will help your back support your upper body. When your abs and back muscles are able to work together, a portion of the load is taken away from your lower back.

5. Move Easier

Do you have problems getting up out of a chair? Is it difficult to pick up your toddler? Do you find it hard to get out of bed?

Your weak abdominal muscles might be the reason. We use our abdominal muscles for a wide variety of movements that we use every day. If your abdominal muscles are weak, your might find it difficult to move around and perform regular daily activities.

Strengthen your abdominal muscles with stomach exercise and you will find it easier to get around.

6. Increased Self Image

Let's face it. When you look better, and move better, you feel better about yourself. When you put on extra pounds and let your body go, your self image can plummet.

Exercise, in general, can increase your energy level and melt extra pounds. If you dedicate yourself to feeling and looking better, you can drastically improve the way you look at your life. Stomach exercise to tone your abdominal muscles, along with a regular cardiovascular exercise routine, can boost your energy, change the way you look, and help boost your self image.

I want six pack abs! If you want to learn the truth about how you can achieve a great looking stomach, visit http://www.truth-about-abs.info for more information.

Great Abs - A Beautiful Belly - 4 Super Tips

A Beautiful Belly

Almost everybody has a belly and in America 65% of them are bigger than they should be. A big belly is a health risk. The bigger your belly is the higher your risk for heart disease, diabetes, cancer and stroke. Women are at increased risk when their waist is 37 inches or bigger in circumference. Men are at increased risk when there belly is 40 inches or bigger. Get out your measuring tape and assess your risk. How did you fare? Time to get to work on that gut.

An Easy Washboard Stomach

What if I told you that if you would do 33 crunches everyday that your belly fat would melt away? I would be lying. It is really 34. Just kidding. There isn’t any magic number or exercise which preferentially burns belly fat. Exercising a body part to make is skinnier is called spot reduction. Unfortunately our bodies don’t work like that.

When you exercise you burn calories. Some of those calories come from fat. We store fat all over our body and when it is needed we take a little from here and a little from there. It seems like the last place you lose fat is the place you would like to lose it first. The famous last five pounds always seems to be on your tummy. Seeing the six-pack requires patience, persistence and a disciplined diet.

Eating for a Six-Pack

Eat all the chocolate chip cookies you want and have abs that ripple. Ha! I wish. Creating a washboard stomach requires burning your stored body fat. Burning your stored body fat requires you to be in a calorie deficit. You know what that means—eating less than you need. Prepare yourself to feel hungry on your way to the perfect stomach. Eating less than you need isn’t easy. Here are four tips to help you eat fewer calories than you need and still feel great.

1) Hydrate. When ever you feel hungry—drink some water. Try drinking a quart of water 10 minutes prior to eating. Drinking water helps you feel full. Drink up to a gallon of water a day.

2) Fill up on fiber. Go for high fiber, low calorie foods. Celery, lettuce, cabbage, broccoli, cauliflower, kale, chard, and spinach are all examples of low calorie, high fiber foods. Include these types of foods in all of your meals.

3) Snack on fruit. Fruit is also low in calories and high in fiber. Most fruit also has a lot of water in it. The combination of water and fiber make fruit a filling, low calorie snack. When you feel hungry grab an apple, orange, plum, peach, pear, mango or apricot.

4) Exercise. Exercising is a great way to reduce your appetite, take your mind off food and burn extra calories. Sometimes a quick 10-minute walk will do the trick.

In addition to eating right you will also need to exercise. Not only does exercise burn calories it also makes your stronger and healthier.

Exercise for Excellent Abs

To get rid of the gut you get to do two types of exercise—Cardio and Strength Training. You should strive for at least 30-minutes of moderate intensity cardio every day of the week. Depending on your health and fitness level you may do more or less. A full body strength training workout consisting of one set of 10-12 exercises with 12-15 repetitions done 2-3 times a week would be perfect. Here are three exercises specifically for strengthening your core (your belly and low back):

The Hover

If you want a flat stomach the Hover will be your new best friend.

The muscle you work doing this exercise is called the Transversus Abdominus, TA for short. It’s the muscle that actually enables you to truly flatten your tummy. The fibers of the TA run from the front of your body to the back of your body. When you suck your belly in to button your jeans you are contracting your TA.

The Hover is also one of the best exercises for preventing low back pain. The TA is your very own back support belt.

Your TA is also important for keeping all of your abdominal organs in place. When all of your organs are where they should be your digestion improves and your energy levels go up. Your TA is your deepest core muscle and it stabilizes your spine while you move. So, if you want to stand up straighter, move more gracefully and have a flatter stomach, strengthen your core with a daily Hover.

So, here is what the Hover can do for you:

• Flatten your stomach

• Help eliminate back pain

• Strengthen and stabilize your core

• Improve your digestion and energy level

• Improve your posture

How to do the hover:

Start by lying on your belly with your elbow directly below your shoulder.
Curl your toes under and lift your body off the floor.
Pull your belly button toward your spine.
Remember to breathe.
To make the Hover a bit easier you can do it on your knees rather than your toes.
If you need more of a challenge you can lift one foot.
Try to hover for at least one minute.

Back Extension

While this doesn’t work your stomach it is a crucial core exercise. In order to have a strong stomach you need a strong back. You have your back muscles and your stomach muscles and your spine in the middle. In order for your spine to stay healthy you need a balance of strength from front to back. Doing stomach exercises without a good back extension sets you up to experience low back pain. Low back pain is the 2nd most common reason people visit their doctor. So, do your back extensions.

How to do a back extension:

Start by lying on your belly with your arms out to your sides like airplane wings and the palms of your hands facing down.

Take a deep breath in. As you exhale lift your head, chest and arms up off the floor as high as you can.

Keep your chin tucked under so the back of your neck stays long and in good alignment with the rest of your spine.

Lift your hands high and squeeze your shoulder blades together.

Inhale as you lower back to the floor.

Try for 15-20 back extensions.

Crunches

While crunches won’t flatten your stomach, they will make it stronger. We can all use a little more strength. Crunches work a muscle called the rectus abdominus. The rectus Abdominus is your six-pack muscle.

How to do crunches:

Start by lying on your back with your knees bent and your feet on the floor.

Cross your hands over your chest.

Take a deep breath in. Then, as you exhale, tuck your chin into your chest slightly (this helps support your head and prevents neck injury), and slowly, using your stomach muscles, curl yourself up, bringing your head towards your knees.

Go slow and focus on really feeling this in your stomach. Try for 15-20 repetitions.

Take away Tips:
If you want abs that show, focus on eating well everyday and working out consistently. Tracking the number of calories you eat in a food journal is a fantastic way to hold yourself accountable to eating well. Be patient with yourself. Six-pack abs don’t show up overnight. Enjoy the journey!

Derrick DeLay, B.Sc. is a NASM-Certified Personal Trainer and ACE Certified Lifestyle and Weight Management Consultant. He specializes in working with people who are dissatisfied with the way they look and feel and are ready to feel healthy, vibrant and alive again. Derrick is also a fitness and wellness presenter and his peers chose him as Northwest Personal Training’s Personal Trainer of the Year in 2005. Derrick may be contacted at http://www.your-weightloss-wellness-solution.com a free resource for weight loss and wellness success, or http://www.novasoma.com