What You Really Need For Flat Abs

Achieving firm, flat abs is perhaps the most sought after exercise goal right now. Would you like to harden your abs and get that six-pack that everyone finds so attractive? Then read on and find out what you really need for flat abs.

Despite common opinion, exercising your abs is NOT the most important thing you need to do to get flat abs. There are a couple of aspects which go into great abs: dedication, hard work, and good genes. Obviously, you have no control over your genes, so you may need even more dedication and hard work.

The only way that you can get flat abs is to lose body fat. No matter how much ab strength training you do (crunches, leg raises, etc), you will not get that six-pack. Getting that six-pack is a two part step - strength training for muscle definition (crunches, bicycle, sit-ups), and weight loss for visibility. Your muscles hide beneath your fat, so even if you have really strong and worked abdominals, if you have a layer of fat covering them then you won't have that coveted six-pack.

So how do you get flat abs? There are three steps that you must perform for everything to come together.

Step 1: Regular cardio exercise. This is how you burn fat to expose your ab muscles. You should perform 30 - 45 minutes of cardio 3 - 4 non-consecutive times a week.

Step 2: Strength training. You must do this for your entire body, not just your abdominals. Remember, your abs are just like any other muscle in your body. Don't train them every day.

Step 3: Eat healthy. Limit your caloric consumption and go on a high fiber diet. Cut soda, coffee, fast food, and candy from your diet, and drink plenty of water.

These 3 steps that I just outlined to you, if followed, will help you on your way to achieving flat abs. To learn more on how to get that six-pack, visit http://www.lifefitnessblog.com/

Would you like to know how to get rid of your belly fat once and for all and get six-pack abs with minimal effort? Click here to learn how I got firm, flat abs.

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Female Abs - Six Pack Abs For The Ladies

Not many years ago, if you said to someone that you wanted a six pack they would have told you to go to the liquor store. Today it seems that wanting to improve and tone ones body is very high on our list of priorities. Looking to achieve a rock like chiselled stomach is not just for men either, more and more women are looking upon the six pack as a sign of extreme fitness. Geri Halliwell is probably one of the more noticeable example of sexy abs lately, she didn't get like this over night though.

There will be men out there that will start pulling their hair out at my next comment, but it's true. Women are more likely to succeed at gaining sexy abs than men are to get ripped! Women can put a picture in their mind of what they want to achieve and keep going until they achieve it. Men on the other hand, well we get a picture in our mind and it probably lasts until the next pizza or wild party. Men will achieve their goals; it just takes a little longer.

Whether you are male or female, achieving sexy abs can not be done without a controlled diet. There are many diets for weight loss which are very good, but you are looking for a fat burning diet which will also provide the nutrition which enables you to exercise. There is no point trying to simply cut down on the amount you eat whilst training, you will simply collapse from exhaustion because you do not have the correct vitamins and supplements.

Ant training regiment must only be undertaken when you understand what it is you want and what it takes to achieve it.

If you want to get six pack abs, think positively, set aside time to exercise and make sure that you warm up properly.

You may not always see the results within the first couple of weeks, after a month to six weeks you will start to see improvements, if you stick to the proper training.

Above all, if you are exercising at home, train safely and follow a good guide. Eat sensibly and drink plenty of water to keep hydrated.

For more information on how to get a great six pack click - Six Pack Abs

The Best Abs Exercises And Workout For Six Pack Abs

The ultimate holy grail for people training their abs is to have the best abs exercises built into one workout. The workout should be easy, quick and fun, but effectively work all the ab muscles evenly. The best ab exercise workout should also be combined with a proper, healthy and balanced diet to lower your bodyfat and help your new abs to show through after your workouts.

The Best Abs Exercises

The crunch
Lie on your back and bend your knees so your feet are flat on the ground. Now cup your hands behind to head to offer support, contract your abs and lift your shoulder blades off the ground, being careful not to curl your neck into your chest. Hold for a second, and relax.

The bicycle
Lie on your back, bring your knees to your chest and then imagine you're riding a bicycle your legs, keeping your feet 10-12 inches off the ground. As your knees move up and down, perform crunches and touch your elbows to the opposite knee. For example, straighten your right leg and draw your left leg towards your chest. As you do, crunch and touch your right elbow to your left knee, then swap sides.

The plank
Lie on your front with your hands in front of your face, and your forearms under your chest. Lift your bodyweight onto your forearms and toes, keeping your body and back in a straight line, like a plank. Hold for 30-60 seconds, and relax.

Leg raises
Lie on your back with your hands by your sides, palms down. Cross your ankles over and keeping your legs as straight as you can, lift your feet into the air so your legs are almost vertical. Hold for 1-2 seconds, and gently lower before repeating, but don't let your feet touch the ground inbetween reps!

The Ab Exercises Workout

Let's take the four best ab exercises described above and turn them into a workout. We'll attack the ab muscles from different angles in different orders, to keep things interesting and so your ab muscles are worked out fully.

First, go for a few crunches. These are the backbone of most ab workouts, and are one of the best exercises around. Do 3 sets of 10-15 reps with a 90-120 second rest (If you can't manage so many reps, do 8-12).

Next, we'll attack the obliques with the plank. Hold it for 30-45 seconds, then rest for 90-120 seconds. On your second go, hold it for 40-50 seconds, then rest. On the third time, aim for 60 seconds! If you're finding it easy, start from 60 seconds and work your way up to 120.

Thirdly, we'll workout the lower abs with a few leg raises. These are quite difficult, so do less reps in each set, say 8-10, and take slightly longer rests inbetween sets if you need to, say 120-150 seconds. Do 3 sets, and then we'll move on.

You should be pretty tired by now, right? If you're not, this last exercise will finish you off nicely. Lie on your back and prepare for the bicycle. Aim for 3 sets of 8-10 reps, since this is a bit of a killer exercise too. And then you're done! Don't forget to stretch out after your workout to avoid being too sore tomorrow.

The best abs exercise workout you can do is whatever you enjoy the most. If you're enjoying working out your abs, then you're going to put more effort in and get more results out. The ab exercises you choose should be the best for you, not the best for someone else, so make sure you try out a wide range of ab exercises so that you can find your favourite and build it into your workout.

To learn more about the easiest and fastest way to get six pack abs, visit http://TheTruthAbout6PackAbs.com

David Spencer is a fitness and six pack abs nutcase. He's spent years learning about weight loss and improving muscle definition, and working on his own six pack abs. Start your abs workout today, and have your very own six pack abs in no time.

An Exercise To Create Those Sexy Six Pack Abs

Would you like to have abs that make your friends jealous and are a serious attraction to the opposite sex? I have a great exercise for you. It's called the "Cross T Ball Exchange." The only equipment we need is an inflatable exercise ball.

First, let me remind you that big determinants to how your abdominals look are your nutrition and your well-rounded exercise routine. You have to have both of those in place to get visible results from ANY ab exercise. Despite television ads to the contrary, it's impossible to "spot reduce" fat from a particular body part. If you have a "beer belly" or this is the only exercising you do, we will make your abs stronger and more toned but a layer of body fat will cover up your six-pack treasure. The bottom-line is to make sure you are doing your part with a good nutrition program and a solid exercise plan.

Start the "Cross T Ball Exchange" by lying on the ground face up. With your legs straight or slightly bent, bring your feet six inches off the ground. Hold the ball at arms' length directly over your upper torso. Touch the ball to the ground to your left at about waist level, keeping your torso on the ground and your legs elevated throughout the exercise. Now touch the ball to the ground at waist level to your right. While extending your arms, touch the ball to the ground over your head. Now move your legs and arms toward each other so you can exchange the ball from your hands to your legs, placing the ball right between your ankles. The straighter your legs are during the exercise, the more difficult it will be. Lower your legs until the ball touches the ground and then bring your legs back up to your hands to take the ball and start again. That is one repetition.

This is not an exercise for anyone with lower back problems. It is for people who are already in good shape and are looking for a way to spice up their ab routine. It is a regular part of many of my clients' routines, typically for three sets of 12 to 15 reps. The exercise uses your entire core area; making it a good ab exercise for someone wants to work the entire muscle complex but has limited time.

If the exercise seems too difficult at first try having your feet higher than six inches off the ground and/or bend your knees significantly. Don't get discouraged if you can only do a few reps at first. Rome wasn't built in a day and neither are great abs. Just add a repetition or two as you become accustomed to the exercise. The "Cross T Ball Exchange" will help take your abs to the next level!

Cliff Wiese has been active in fitness, sports, and sport psychology since 1981. He is a Certified Strength and Conditioning Specialist, as well as a Sports Performance Coach. He works with a varied international clientele, ranging from world-class athletes to pre and post rehabilitation patients to Special Olympians. A speaker and writer in high demand, Cliff can be reached by email at cwiese@lycos.com or by telephone in the USA at 979-229-6276.

Cliff attended Schreiner University on athletic and leadership scholarship and has done graduate studies at the University of Oklahoma. He is active in Special Olympics as a Powerlifting Coach and is a volunteer grant writer for a number of charities, primarily organizations involving at-risk children. Cliff is also personally active in sport and has won championships in five different sports. He is currently finishing his first book, aimed at creating and sustaining successful and life-long workout routines for non-exercisers.