Six Pack Abs - When You Don't Have A Lot Of Time! - A Workout For You

Sometimes you don't have the time you need and want to do a full abdominal workout program. This is a 'quickie' you can use and be done in less time than you can imagine.

3 Exercises.

1) Basic Crunch

2) 90 Degree Crunch

3) 'Invisible Ball' Raise

Step 1 - lay on your back, perform a basic crunch, legs at 45 degrees, feet on floor, hands at side of head (don't pull your head) - raise up until your upper abs contract. hold, then return to start.

6-15 reps

Step 2 - After a 5 secs rest, immediately bring your legs up to ninety degrees, shins parallel to floor. Do crunches again with legs continuously in this position - don't put them down even in between sets of this one.

6-15 reps

Step 3 - Now, imagine you have an 'exercise ball between your legs/shins' - with your legs at the same ninety degrees, put arms resting at side of your body. Raise your lower body up and off the floor about 4-5 inches - using your lower abs to raise it up. Then back to start slowly. If its too hard put your knees together, but use your lower abs and keep your legs at ninety degrees.

6-15 reps.

Now - no rest between each different exercise.

AND between each set take 5-10 seconds rest.

Do 3-5 Sets/Cycles of these three.

Then you are done.

This will be a quick, but a good one to really put a quick burn on your abdominals. Indirectly you'll work the side obliques as a stabilizing motion and primarily your core.

Stretch when finished by raising your arms over your head and stretching up and slowly back a fraction so you feel it in your stomach/abdominals.

Anyhow, hope that works for you all. A great little supplementary workout for your six pack abs.

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has travelled the world training clients and has spent 15 years in over 15 Countries in the research of his book. His AbMetrics - The Global Almanac of Proven Abdominal Training was researched thoroughly and provides many new and exciting proven abdominal exercises as well as a structuring of the 'classics' that work. Get the book now http://www.fastsixpackabs.com

How To Get Flat Abs By Creating Muscle Tone Fast

Getting a slimmer waste line is on almost everyones agenda, but what about a bumpy, ripped set of flat abs? If you are going to put in the effort of trimming down, why not get a new set of abs, that will make your partner or significant other, very pleased.

If we feel our tummy right now, and push into it, more often than not it will be soft and quite a disappointment to feel. Quite likely it is even less impressive to look at. The reason why is because the muscles under the skin layer are probably atrophied and soft. This should alarm you! It would me, mainly for health benefits. You see if your abdominal muscle group is weak, it means you are using other muscles to support your posture. Back aches and pains in the lower back can result in the future.

You may notice quite commonly, that the stomach distends. If you relax it and look at the mirror sideways, you may see a circular shape, a pouch. What you are looking at is your organs and intestines pushing their way out. The abdominals job is to hold in your organs and inner workings. When they are atrophied, the result is the familiar pot belly.

So to get flatter abs, the first step is to reverse the atrophied abdominals so they are toned. When a muscle group is toned, it means it has a natural tension, even when relaxed, the muscle fiber is thicker and more dense, meaning the muscle group holds its shape without needing to be consciously tensed.

By creating that tone, your pot belly becomes less obvious and your inner organs and intestines are comfortably held in position by your abs.

The next step, after getting the muscle tone is to lower your over all body fat percentage, so the skin layer around your abdominals is thinner, in this way, the muscles you have developed will show through.

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

Abs: How to Get a Sexy Six Pack?

There are many factors responsible for abdominal fat like processed food, refined sugar, lack of exercise etc.

But the following two invisible factors are mainly responsible for abdominal fat deposits.

1)STRESS
2)ALCOHOL

1)STRESS:

Stress has become part of daily life. Job pressure, financial insecurity, problems in personal relations, traffic & pollution all take a heavy toll of our mental well being.

All the above factors combined with continuous negative thinking and not living in the present moment lead to a pressure-cooker environment of the mind

All of us lead a life either in the past or in the future.Your mind either thinks about the past or fantasizes and worries about the past. Nobody lives in the present moment living every moment and enjoying it as it is!

This constant oscillation of the mind from past to present and present to past like a pendulum takes a heavy toll of your mind and body.Stress builds up and ageing becomes accelerated.The efficiency of the body’s various fat burning organs becomes very low.

Stress is the main cause of stored toxins in the body. These toxins impair the normal functioning of the various fat burning and excretory organs like thyroid gland, lever, kidney etc.

This results in the body not being able to cope up with even normal pressures exerted at various levels due to heavy work or faulty diet and the net result is obesity and weight gain.

Accumulated stress and anxiety from daily stress full modern living releases a hormone known as cortisole.

Research indicates that Cortisole is the hormone responsible for preferential deposition of fat in the abdominal area.

So if you want a sexy six pack, getting rid of stress is very important.

There are thousands of books on relieving stress and positive thinking. But no book has the exact answer for the varied stressful states of mind.

Your breath has a vital connection with your mind. By concentrating on your breath you can control your wandering mind and bring it to the present moment.

Various breathing techniques, Yogasanas and Pranayamas have the power to expel toxins and stress out of your mind and body and make you more and more centered.

My e-book "Proven weightloss secrets revealed" shows various ways to easily overcome stress and to burn abdominal fat without working for hours in a gym.

2)ALCOHOL:

Alcohol consumption leads to abdominal fat.

Stanford university school of medicine has reported a link between drinking alcohol and abdominal fat.

Recent findings report that alcohol drinkers have atleast twice the hip-waist ratios as compared to non-alcoholics.

Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.

The main problem with alcohol drinking is that the stomach walls directly absorb alcohol. Since it never reaches intestine, the intestine doesn’t give "full" signal to the brain. This causes the person to eat more. It has been observed that you tend to eat atleast 400 calories more when you are drunk.

So, to reduce abdominal fat you need to reduce alcohol consumption or atleast reduce fat consumption whenever you drink.

Spot reduction of abdominal fat is very difficult because fat melts evenly throughout the body. As such to reduce abdominal fat you must strive to reduce fat all over the body.

Expelling the toxins out of your system and correcting the body’s fat burning mechanism can achieve this. Detailed explanation of how to do this has been explained in my e-book.

Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.

Additionally, doing crunches regularly will help you a great deal in overcoming excess abdominal fat.

You can learn more about the various fat burning secrets in my 5day free e-mail ecourse by subscribing at: http://www.eweightlosstips.com/weightlossltr.htm

"Rajesh Shetty.
Expert in weight loss principles of Ayurveda Medical Science and Author of the Best selling book, "Proven weight loss secrets revealed". http://www.eweightlosstips.com/weightlossltr.htm