Abs Exercises Guaranteed!

The following ab workouts must be done for up to three times a week, alternating it with a day's rest in between. For a more intense exercise, increase the repetitions from 2 sets of 10 to 15 repetitions, to 3 sets of 20 repetitions. Do these exercises in alternation. Remember to perform the exercise properly, taking care to inhale and exhale slowly and at the right time. These exercises will add more muscle in the abs in place of fat.

Weighted Oblique Crunches. Begin your ab workouts by lying on your back with your knees bent and your feet flat against the floor. Next, hold a medicinal ball or weight plate towards your chest (start with five pounds in your workout). Then put the tips of your fingers to the side of your head behind the ears. The next step in your ab workouts would require you to push your lower back towards the floor, keeping the arch flattened, and hold this position. Curl up slowly in your ab workouts so that both shoulder are raised off of the floor for a few inches. Hold this position for a count of two and return slowly to your first position. These ab workouts strengthen and tighten the front area of your midsection with continuous repetitions.

Side Bends. These ab workouts target the side abdominals after repeated exercises. While holding a dumbbell in your left hand, stand on a firm surface with your feet a shoulder's width apart and with your knees slightly bent. Then place your right hand at the back of your head and gradually bend sideways to your left while lowering the dumbbell down to your knee in your ab workouts.

Finish your workout by returning to the upright and first position, and then repeat the exercise with the other hand for another set.

James never thought he would be a personal gym trainer when he once weighed 311 lbs.He is now a total fanatic about muscle-building and crunches his way through his CSI. Now doing freelance teaching to people who require proper healthy diets, he always advocate his motto of "not giving up".

Get to know more about Ab Workouts Here!

Why The Male Abs And Female Abs "Six Pack" Quest May Prove Difficult For Some

Male abs and female abs require the same building blocks when starting an abdominal workout routine. What is the best workout for male abs? What about for female abs? The truth is, the exercises are the same.

When talking muscle building, there are differences between male vs. female. Those differences are hormones and genetics. Hormones allow a man to build bigger muscles, heavier bones and in most cases, greater height. But when we talk about abdominal exercises, the anatomy between the two sexes is the same.

The four basic ab muscles are the Rectus Abdominus, Internal Obliques, External Obliques and the Transversus Abdominus. Both men and women possess these groups of muscles and so ab exercises will be the same for both sexes.

You've seen your share of fitness magazines. On the cover you'll see a photo of a young, hot body with amazing "six pack" abs and you might wonder to yourself, how do they get those fabulous male abs, or those sculpted female abs?

There are answers, but the quest may prove difficult. Here are the basic rules for "six pack" abs:

• Genetics – be born a man. Men are genetically able to develop big muscle and they typically have a lower body fat % then a woman

• Diet – make it lean and healthy

• Abdominal Exercises – Do them properly, with good form and choose the ones that target all the abdominal groups.

• LOSE THE FAT

Having a low body fat % will allow you to see what is underneath that extra layer of fat tissue and best way to lose fat is to burn more calories than you take in. Create a fitness plan that gives you a good cardiovascular workout, mix in a good strength training routine, and stick to a lean and healthy diet.

For both men and women, functionality of the abdominal muscles is of great importance especially as we age. Start a Pilates routine to maintain balance, bone health and to remain standing tall as you age.

ACE, the American Council on Exercise, recently came out with a study showing the 6 most effective abdominal exercises. Guess what? Pilates has it covered. Each of those 6 exercises for abs has a sister exercise in the Pilates method of exercise.

It’s the smaller postural and supportive muscles that get over looked when the focus is on how a body looks rather than how a body works. Bodybuilders work hard on the big superficial muscle groups and they typically have weak smaller muscle groups, which may lead to an imbalance in strength.

Pilates ab exercises work on those smaller, more functional muscles as well as the bigger superficially placed muscles. Pilates will help men achieve well-defined male abs.

There are no differences between a male abs workout and female abs workout. Both need to be balanced workouts consisting of well-rounded exercises that are executed properly.

So remember the facts for achieving "six pack" male abs or "six pack" female abs. You may never get on the cover of a fitness magazine, but with the help of a qualified Pilates instructor you may get your abdominals into killer shape.

Susannah Marchese is a certified Pilates instructor, and the senior contributing writer to the popular and informative web site http://www.everything-about-pilates.com/maleabs-femalebs.html

Susannah Marchese - http://www.everything-about-pilates.com

Abs Diet – What Are The Dos and Don’ts with Eating to Get Abdominals Fast?

If you want to find your abs, you have to burn the fat. Eating right is critical, and by following the nutrition principles of the Abs Diet and centering your meals on metabolism boosting foods. You'll lose fat pretty effortlessly. But to maximize your weight loss and turn your fat into muscle, you need an exercise plan. Exercise will not only make you healthier; it'll make you lose weight faster. It'll make you stronger. Most important, it'll make your body turn fat into muscle -- by converting energy that's stored in fat into energy that feeds muscle.

Most diet plans you’ll find, are dull with complicated, hard-to-follow rules and foods that taste like nothing more than cardboard. If they don’t taste like cardboard they don’t seem to fill us up and give us that overwhelming feeling of oh that was good. Please have a look at a couple recipes I have provided that I personally used in conjunction with exercise to get my abs.

Here's an example of how you can structure a week of eating. It's not written in as a concrete structured plan, so please mix and match to suit your taste and life style. For more recipes, workouts & mentors be sure to check out http://www.truthaboutabprograms.com.

Breakfast
One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Abs Diet Ultimate Power Smoothie
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes 2 8-ounce servings

Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium

Snack #1
2 teaspoons peanut butter, raw vegetables (as much as you want)

Lunch
Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2
1 ounce almonds, 1½ cups berries

Dinner
Mas Macho Meatballs
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium

Snack #3
8 to 12 ounces Abs Diet Smoothie

Rock hard abs are the result of diet, discipline, correct workouts and using the right tools, learn about Abdominal Exercise and correct eating plans at http://www.truthaboutabprograms.com

How to Get 6 Pack Abs Without Going to the Gym

You have always wanted to have 6 pack abs, but just didn't think that it was attainable. Well, one can have just that, one just needs to know how to get 6 pack abs without going to the gym. The gym was fine years ago and still is for those who have the time and the money. But the world is now in the 21st century and moves at a fast pace. Many of us just simply don't have the time. So here is a way to get your new abs, in the privacy of your own home.

To begin with, assign a small area of floor space as your own personal gym. Buy a yoga mat, or even easier, commandeer the living room rug and place it on the floor which from now on will be your personal gym at home.

Make sure the rug or mat is near your bed so you can use the edge of your bed to place your feet for ab crunches. By assigning a mat or rug like this, you create a mental reminder that will always sit there reminding you to do your 3 sets a day. If you have done them, seeing the mat or rug on the floor will give you good feelings and a sense of achievement. If you skipped them, the rug will be a nagging reminder that they still need doing.

Make sure to drink large amounts of water through the day and especially during the work out. Growing muscles and especially increasing the size of the abdominals requires lots of fluid. The anabolic effect is a process where nutrients and amino acids are assigned and travel to the muscles being rebuilt. If you are de-hydrated, the movement of those micro nutrients have a harder time being moved by the body. Message is clear...drink copious amounts of water every day. There are many other health benefits, like it flushes toxins out of your system more effectively.

Before any exercise, stretch your body. You can do this lying down or standing up, whichever is easier for you. Once you have stretched, lie down (if you are not already lying down) and bend your knees toward your chest. Did you drink some water before your stretched? Now place your hands behind your head and breathe in. While breathing out lift your head up until you feel a nice pull in the stomach muscles. Release and lie your head back down.

Repeat a set of 12. Stretch and drink some water. Repeat another set of 12 and stretch again. Then one more time. You are done. When you get up, get up slowly, so to not become dizzy.

Do these exercises every day, and once you have reached the desired effect of a tight lean six pack, to maintain healthy abs, perform these exercises three times a week.

If you would like to get a six pack in 23 days or less, buy The "Abs In 23 Days" training program. You can learn more about this award winning, abdominal pumping, fat stripping product by clicking HERE.