Exercises That Give You Strong Abs

Investing in strong abs is one the best choices you can make. Not only you will look better, but you will also be strengthening your whole core are and that will result in wellness and increased performance in any physical activity. Even sex! However you have to combine the exercising with a good diet, you can do as much exercise as you want, but if you never wipe off that layer of fat, your muscles will not show.

If you combine interval cardio training, a diet and exercises that give you strong abs, you're guaranteed success. Period. Put some dedication, some sweat and a lot of motivation, cause this is a journey for the constant people. Here I leave with the best exercises that will give you strong abs, with no order in particular:

Hip Extensions

1. Lie on the floor, putting your feet on something like a chair or fitness ball.

2. Contract your abdominal muscles to lift your midsection in line with the rest of the body. Hold.

3. Repeat for a full set.

Leg Lifts

1. Lie on a flat surface.

2. Lift off your legs so they form a 90 degree angle with the floor.

3. Slowly bring back your legs to the floor.

4. Repeat for a full set.

You can vary these exercises doing each leg separate. If you have lower back problems don't do these exercises, as it puts certain strain on it if done the wrong way. The key is using your abdominal muscles alone.

Toe Taps

1. Begin by sitting on a chair. Sit up straight with your hands behind your ears.

2. Lift your knees so your feet are about five inches off the floor.

3. Alternating your feet, tap on the floor with light movements.

4. Focus on your abdominal and have control when you rise and when you lower.

5. Repeat.

Wood chops

This will work your abs, thighs and arms at the same time! At the same time thanks to the activity it will increase your heart rate and metabolism.

1. Start in a lunge position. That is one knee bent I front off you and the other knee bent down almost to the ground.

2. Stretch forward your hands at chin level.

3. Slowly rotate your body trying to reach the ceiling facing the opposite direction.

That's it. These simple exercises will give you strong abs guaranteed! Be sure to be constant on your workout and combine it with a healthy diet and a good cardio workout. Good luck!

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Exercises For Flatter Abs At Home

Whether it be that rock solid wash board surfer body or just to see a little definition in the stomach millions of people spent millions of dollars world wide on gym memberships, and work out equipment, most of which don't even work that efficiently. However if you don't have the money to invest in memberships or equipment and prefer to stay in the comfort of your own home, there are many exercises for flatter abs at home that will not only show you results, however give them to you in a good time frame as well.

The first thing that you need to make sure you do when do any exercise is move slowly. By moving slowly you will feell the burn easier and will not have to do as many repetitions. By doing this in no time these exercises for flatter abs at home will give you what you want. The first exercise that you can do is called a leg push. This is an exercise that you can do with or withought a partner however it is better to do with a partner.

You start off by laying on your back and if you have a partner they stand right by your head and you place your hands on their ankles.You raise your legs up to them keeping your butt on the floor and they push them to the ground. Your job is to avoid them from hitting the ground and by doing this you will feel the burn in your stomach. If you do not have a partner available you do the exact same thing just with out a partner. Raise your legs to a 90 degree angle keeping your bum on the floor then drop them and try to avoid them from hitting the ground.

It's best to do these in reps of 10 and taking a 10 second break in between each set.Cycling is another great exercise where you lay on your back and put your and behind your head. You extend one leg and keep other one to your chest switching legs you make a cycle motion as you make the opposite elbow from the knee touch it however this is not an exercise that one should try if they have back problems. Another simple exercise that you can do is wall sits. Finally there are the standard crunches where you lay down on the floor and bend your knees so that your feet lay flat on the floor. Put your hands behind your head and lift your shoulders while squeezing your stomach muscles with each raise. Your shoulder blades should be completely off the mat and the position should be held for 2 seconds.

If you feel that it is taking longer than expect to get the stomach that you want, don't be discouraged because it has often been described as the place in the body most difficult to work on. Don't jump the gun and go spent unnecessary money on exercise equipment. By doing these exercises for flatter abs at home consistently, you will soon get that stomach that you will be proud to show.

For more information on exercises for flatter abs at home please visit: http://www.easy-sixpack-abs.com/

Does Spot Reduction Work for Abs or Doesn’t?

Burning fat from the abdomen through exercises specially destined to the abdominal muscles was, is and will always be one of the most resistant myths.

Almost all the people with a big belly take up, with a lot of determination, sit-ups, crunches, side-bends, twists, etc., hoping that every new series or set of exercises, every session of repeating them, will help them get rid of the 'ring' of adipose tissue around their waist, also called 'the ring of death'.

Besides the fact that it is probably the most anesthetic 'deposit' of adipose tissue, abdominal fat involves many risks for the health of the person which possesses it (related to diabetes, high blood pressure, cardio-vascular diseases, cancer, impotence, etc.).

We must keep in mind, once and for all, that when we refer to the melting of the subcutaneous adipose tissue, there is no spot reduction. No matter how much we strive to locate effort in the areas we are focused on, we will only fortify the muscles under the fat, but the reduction of the fat itself will be insignificant. The explanation is simple and is connected to the energetic support of the anaerobic effort, which uses, for the exercises, muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, what we need is cardio training (running, biking, fast walking, swimming, etc.).This type of exercises must be maintained for a long time (45-60 minutes) and they must be intense (60-70% from the maximum of heart rhythm).

An alternative is cardio training with periods when intensity varies, although the total volume is not smaller than in the case of uniformly cardio training.

A very important role in burning fat is held by the diet. It is said that the most effective of training can be sabotaged in the kitchen.

The nutritionists say that a diet which maintains caloric deficit, but keeps a balanced proportion of the basic principles (proteins, lipids, blood sugar), with a slight increase of the protein part, will always have as a consequence losing weight. Physical exercises like sit-ups, crunches, etc., without other exercises meant to involve bigger groups of muscles (thighs, chest, back) and to fortify the abdominal muscles, do not increase very much the basic metabolic rate.

As a consequence, indirect burning of calories (during breaks, post-training) is very small in comparison with the burning due to aerobic effort (especially the ones with alternative periods) – in their case, during effort taking more than 20 minutes, the energetic support is exactly the adipose tissue.

The magic formula for burning abdominal fat is a combination of hypo caloric diet and exercise – especially aerobic, but also anaerobic (focused on all the body, not only the abdominal muscles).

Isabel Curini is a fitness trainer and editor at http://www.healthfitnessworld.com. HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

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