Wednesday, June 25, 2008

Why You Should Flatten Your Abs the Healthy Way and Stop Believing Those Fads

Every day, commercials come across the TV advertising products, supplements, and workout regimens that claim to help you flatten your abs quickly. Some of them even promise it within a week’s time. Sadly, many fall for this as they are looking for a quick fix. Don’t be one of them as it can not only be disappointing but dangerous.

Why Is It disappointing?

You put out the money as you look forward to that quick fix. You put your full trust in the makers of that product as you believe in your heart that this is the right thing for you. Following the directions exactly as they are written, you work hard to achieve what you want. Sadly, it did not deliver as promised.

Isn’t that disappointing? Sure it is, and it can also hurt the confidence of some people depending on their personality types. So, to keep yourself from being disappointed, it is beneficial for you to do it the conventional way. Yes, it does call for a bit of work on your part: however, it beats feeling let down as well as losing money.

Why is it dangerous?

Such fads can be dangerous as they’ll require you to do things that your body just isn’t fit to do. Some will even require you to eat less than is healthy for you. You need a certain amount of calories to maintain homeostasis within your body, and if you don’t eat the necessary amount, things can become disastrous.

As you can see, it is beneficial to stay away from all of those fads. When you flatten your abs the more conventional and healthier way, not only will you feel good about yourself because you did a workout, you’ll be treating your body well.

Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs

Visit to download your free copy

Labels: , , , , , , , , , ,

How to Flatten Your Abs Without Sit-ups

Many for years have been led to believe that you need to do a massive amount of sit-ups in order to get the flat abs you so desire. The truth is, however, it doesn’t have to be that way at all. As a matter of fact, just a few simple exercises can help you flatten your abs with ease!

The first exercise you can do is called V-ups. These are done by lying flat on the floor with your hands over your head touching the ground. When you have achieved this position, raise your torso and legs in a simultaneous motion while keeping your legs straight. Reach your hands towards your feet making them touch if possible. Hold this position for a few seconds, and then return to the flat position that you first began with. Repeat this as much as you’d like, and you are sure to flatten your abs.

The second exercise you can do is called the lunge Chop. This is done by taking medicine ball in both hands and holding it over one of your shoulders. Step forward with the leg that is opposite to the shoulder over which the ball is being held until the knee is t a ninety degree angle. When you have achieved this position, swing the ball down in a chopping motion. Do this eight times and then switch to the other shoulder. This, too, is another way in which you can flatten your abs.

The last exercise is sort of fun, and it is called the Barbell Rollout. This is done by gripping a barbell over handedly while kneeling on the floor. When this position has been achieved, roll the barbell s far out way from you as possible with your hand still gripping, and then roll it back in towards you. In order for this exercise to be effective, these must be done in sets of ten.

Have fun flattening your abs and getting the stomach of your dreams. NO more will you ever have to go through so much trouble getting rid of the fat.

Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs Visit to download your free copy.

Labels: , , , , , , , , , , , , ,

Flatten Your Abs While Getting a Six Pack

Many would like to have you believe that you could flatten your abs just by doing simple exercises for only eight minutes a day. The infomercials are definitely a major propaganda that would like to paint this type of picture in your mind making it all seem so easy so you’d purchase their products. And the sad thing is, you don’t benefit from this fad philosophy, they do. But, what is the best way? How can you flatten your abs and get a six pack at the same time. The answer is easy, along with these exercises; you’ll also need to follow a proper diet.

Wile exercises do create good abs, it is imperative to stick to a proper diet. This is because it helps to burn the layer of fat that is covering your stomach mussels that have the potential to become a sexy, six pack. What these people on the infomercials fail to tell you is that dieting along with exercise is important. If you do not stick to a good diet, that layer of fat will not burn off, and your stomach will be forever pudgy, and your abs will be hidden.

Everyone has a six pack. The thing is, some are more hidden than others. After the layer of fat is dissolved, it shows. Here is a three step process that you can follow to not only flatten your abs but also get a six pack.

First, you’ll want to burn more calories than you eat. Any dietitian will tell you that this is what you should do to burn off the fat. Make sure the diet is balanced as this is essential for your body to maintain homeostasis.

Second, do an hour or more of aerobic exercises. This is important as the energy put out during the workout is essential for burning fat. Exercise endurance and work out as long as you can as this will make your abs workout more effective.

Now, time to work those abs. You’ll need to get into a routine which will enable your body to stay on schedule and burn the fat in that area. Do this after your aerobic workout as your heart is still pumping, and your body is still burning calories.

IF you follow all of the advice given here, you are sure to not only flatten those abs, you’ll have that six pack you always dreamed of. Never again will you have to be misled as you now know the truth.

Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs

Visit to download your free copy.

Labels: , , , , , , , , , , ,

Tuesday, June 17, 2008

Flatten Your Abs and Make Them Hard, Too!

No doubt, you have probably heard of Pilates exercises. You probably wanted to try them at one point but have felt hesitant. You wonder if it is worth your time and money or if it is just another one of those fads. Well, to se that it really works, here are some free Pilate exercises for you to try.

Before you begin your exercises, it would be beneficial for you to take a few minutes and learn the C curve. Learning this will help you to get the most of your exercises as well as make them even easier to do.

The way you get yourself into the C curve position is by first sitting with your feet flat on the floor and have your knees bent. Be sure that you keep your shoulders and head up. Then, place your hands behind your knees and exhale. When you exhale, pull your stomach inward. When you do this, you’ll feel your head and shoulders go down to the point you are looking at your stomach. Your back will form a deep C-shaped curve, and you’ll have mastered this position. Now, you are ready to do these exercises.

Roll Ups

Once you get the hang of this exercise, it not only becomes easier to do: but, it also flattens your abs tremendously. Not to mention, your confidence will be boosted, and you’ll possess those rock hard abs you always wanted.

1. Lie flat on your back with your legs out straight. It would be beneficial for you to have a mat when doing this exercise as it will provide more comfort.

2. Raise your arms up toward the ceiling.

3. When you breathe in stretch your arms all the way up toward the ceiling.

4. When you breathe out, allow your body to roll up to the point that your spine is coming off the mat and your arms are over your legs.

5. Keep your legs straight on the mat and repeat this five times.

Is that easy or what? Now, it is time to try something else.

Leg Circles

This exercise will create the abs you want. With continued use, you’ll notice how quickly it really works.

1. Lie flat on a mat and keep your arms by your sides.

2. Lift up one of your legs slowly toward the ceiling at about a forty-five degree angle and turn your foot in slightly.

3. When exhaling, draw a full circle in the air with your foot. Don’t allow your foot to touch the floor though you want to come pretty close.

4. Do this five times and then switch.

How do you feel now?

Leg Stretch

This exercises pretty awesome as it is not only a good stretcher, it will most certainly do the trick for getting the abs you want. Here is how you do it.

1. Lie on the mat with your legs straight out. But this time, put your hands behind your head.

2. AS you breathe in, rays up your neck and head. While you raise your neck and head up, raise your legs in a forty-five degree angle. Make sure your neck and your head stay up.

3. Exhale slowly and return to the lying position.

4. Repeat this exercise ten times breathing slowly.

These may sound complicated. However, after you get the hang of it, it becomes a piece of cake. Do it long enough, not only will you feel good about yourself, you’ll flatten your abs and make them rock hard.

Download your free report today and discover the SHOCKINGLY simple abdominal workouts, exercises and nutritional advice that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs

Visit to download your free copy.

Labels: , , , , , , , , , , , ,

Simple Tips for Great Abs

The abdominal muscles support the trunk and keep the internal organs covered. They also allow movement of the body. These muscles contract to give the power for carrying out body movements.

Weak abdominal muscles can cause several conditions like back pain, muscle strain and even hernia. Therefore, it is necessary to strengthen these muscles such that we can escape such conditions from affecting us.

What are the four abdominal muscles?

These are transverses abdominus, rectus abdominus, external oblique muscles, and internal oblique muscles. They are present in between the ribs and the pelvis region in the body.

Of late, developing abs and making the six-pack abs visible has become very much a requirement among people. It gives a great look to the body, boosts one’s ego and people become socially acceptable. I mean, who wants a man having a huge paunch? It presents a very unpleasant site. Besides, people are becoming more health conscious by the day. They have realized the importance of keeping slim, trim and fit and having a well-maintained physique.

Developing great abs is a process and needs dedicated efforts. It is a two-step process where you cannot neglect one for the other. Here I recommend some simple tips you should follow to develop the abs.

First, regulate your diet. Consult a dietician. Prepare a diet chart based on your body mass index (BMI). Have food high on proteins. Avoid red meat. Avoid excess dairy products, food excess in calories and alcohol. Avoid excess alcohol especially beer. These not only make you fat but also are also bad for the heart. Have plenty of water.

How does diet regulation help?

Diet regulation helps in maintaining the calories level in the body. Only the essential amount is used and excess calories are not taken in. Thus, it helps to prevent accumulation of fats in the body. Besides, high protein intake helps to increase body strength. Also food and drink items bad for heart, arteries etc are not taken.

Second, exercise daily to keep fit, physically strong, and develop great abs. At the outset, physical exercise is also in two steps. First, do regular jogging or running. If this is not possible owing to time constraints and busy work schedules, join a gym or make your own home-gym. Buy treadmills, elliptical machines and exercise bikes. Spend at least one hour daily on these three equipments. As you go on, you may add on more time as you feel.

The next part is abs development exercises. The essential exercises include basic crunches, abs rollers, abs trainers, hip-lifts and leg raises. It is always good to get training from a professional expert. Be careful while doing these workouts. A poor posture can result in long sustainable injury.

Great Abs are not only the result of hard work, they are the result of using the right tools, learn about Abdominal Exercise at

Labels: , , , , , , , , , , , , ,

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.


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 a free resource for weight loss and wellness success, or

Labels: , , , , , , , , , , , , , , ,

Tuesday, June 10, 2008

How To Get Ripped Abs - 11 Tips To Ripped Abs

Everybody seems to want to know how to get ripped abs. I've found that most people believe that getting ripped, protruding abs involves doing hundreds of stomach crunches and situps frequently. They believe that doing so will burn fat off of their stomach area, exposing their abs.

I used to believe this same thing, and it was getting me nowhere. After some research and trial and error experimentation, I discovered the truth about how to get ripped abs.

First off, you will never have visible, six-pack abs if you have a layer of fat covering your abdominal area. To get ripped abs, your primary goal should be fat loss. Even if you have an incredibly strong core of abdominal muscles, if it is covered by fat you will never see them. This idea is key in order to understand how to get ripped abs.

Second, the idea that doing countless stomach crunches to burn fat is a myth. You cannot spot-reduce fat from a single area of your body by targeting it. Body fat is lost evenly across your body when you combine a solid exercise and nutritional program. I make sure I strongly emphasize this idea when telling people how to get ripped abs, because so many believe that stomach fat is lost through abdominal crunches and situps. Not true!

In order to be able to start seeing your abs, you must lose body fat. This is accomplished through strict nutrition and a consistent exercise regimen.

Because everybody is different, no single nutritional program will work for everyone, but in order to get ripped abs keep a few things in mind:

1. Eat every 2-3 hours

2. Eat around 1 gram of lean protein per pound of body weight with every meal. Lean proteins include, but are not limited to: tuna fish, low/nonfat dairy products, chicken breast, whey protein powder, shrimp and other fish, etc.

3. Drink 16-20 ounces or more of water with every meal.

4. If you are sensitive to fat gain, you are most likely carbohydrate-sensitive. This does NOT mean you should remove carbohydrates from your diet, but rather limit them to a lower percentage of daily intake, and eat less of them at later hours of the evening.

5. Eat lots of vegetables.

6. Limited saturated fats and avoid trans fats at all costs.

7. Determine your basal metabolic rate and consume less calories than you burn.

Nutrition is an extremely vital aspect of understanding how to get ripped abs. However, it is not the only aspect. Weight training and cardiovascular exercise also play a big role in getting ripped abs. Here are a few tips:

1. To lose fat efficiently without losing muscle mass, choose high intensity cardio over long duration cardio. This will enable you to shed fat while retaining your ab muscles (and every other muscle for that matter), a huge factor in understanding how to get ripped abs !

2. Perform high intensity cardio at least 3 times per week. If you hit a fat loss plateau, experiment with increasing the duration and/or intensity of your sessions or adding another session.

3. Targeted abdominal exercises should be performed 2-3 times per week at the most. Other compound exercises, such as barbell squats and deadlifts, work the abdominal region as well, so keep this in mind before making the mistake of doing ab crunches every day.

4. There are hundreds of ab exercises. I've found that decline situps and decline crunches work particularly well in developing the abdominal region, especially once you start adding weight. Simple floor crunches are also very effective for the beginner.

Put these ideas into action including a good nutrition and exercise routine and you will see results!

If you would like to know more about how to get ripped abs, including:

- More detailed nutrition info you'll need to get ripped abs

- Weight training articles

- A FREE ebook about fat loss

- How to customize your own routine

then CLICK HERE to visit my fitness page!

Labels: , , , , , , , , , , , , , , , , , , ,

Free Pilates Exercise For Rock Hard Abs

Most of us already know how great Pilates workouts are for flattening, toning, and strengthening our abs. If you have ever thought about trying Pilates, but for one reason or another have been hesitant, here is your chance. This article has free Pilates exercises that will flatten your abs and leave you feeling fantastic.

Before you begin exercising, take a few quick minutes to learn the C curve. This will help you get most benefit from your efforts, and make the free Pilates exercises even easier.

Sit with your feet flat on the floor and your knees bent. Keep your shoulders relaxed and your head up. Place your hands on the backs of your knees and breathe in. When you exhale, pull your tummy in completely.

Your head should go down some so that you will be looking at your tummy, and your back will form a deep C curve. Then inhale, and allow this to push you back up to a sitting position. Once you’ve got this, you’re ready to start flattening your abs.

Rolling Up

This free Pilates exercise is a great and easy one to do.

1. Start by lying on your back with your legs out straight. A padded mat is great for this one.

2. Extend your arms toward the ceiling.

3. While breathing in slowly, stretch your arms toward the ceiling.

4. While you’re breathing out, allow yourself to ‘roll up,’ your spine coming off the mat until your arms are over your legs.

5. Keep your legs as flat to the ground as you can, and repeat 5 times.

Can you feel your abs getting flatter already? This is going to be a great confidence booster, and you will be healthier and happier. Stick with it.

Leg Circles

This free Pilates exercise will flatten your tummy, and with continued use, you will notice the benefits quickly.

1. Lie flat on your back on a padded mat, and keep your arms down flat by your sides.

2. Lift one of your legs toward the ceiling (at about a 45 degree angle) and turn your foot slightly in.

3. Slowly breathing out, draw a full circle with in the air with your foot. Don’t touch the floor, but come close!

4. Do this free Pilates exercise 5 times, and then switch and do the other leg.

Leg Stretch

This one is really great. It will feel good and it is a wonderful tummy flattener.

1. Lie on your padded mat and place your hands behind your head. This is similar to the position for doing a regular crunch, except your legs are out flat.

2. Breathe in, and while you’re exhaling, lift your head and neck off the mat while you extend your legs up to a 45 degree angle. Make sure your head and neck stay up.

3. Exhaling, lower only your legs until they are a couple inches from the floor.

4. Repeat, breathing slowly, 10 times.

If this is your first time trying Pilates, you may think these free Pilates exercises sound difficult. However, once you get into the position and try them, you will find that they are very simple to use. You will be more relaxed, and can flatten your tummy in a fun way. You will have a great workout.

You are invited to visit to discover secrets to successful Pilates and uncover mind-blowing discounts on all the brand-name Pilates supplies and equipment you will ever need

Labels: , , , , , , , , , , ,

Tighter Abs – The Simple and Forgotten Stomach Vacuum!

I’m talking about the Transverse Abdominal Muscle. This is part of your midsection that runs horizontally across the abdominal wall underneath your internal and external oblique muscles. The TVS (Transverse Abdominis) muscle is responsible for pulling the abdominal wall inward and therefore forcing expiration.

The next important part of the Transverse Abdominal muscle is that it acts as a personal weight belt to stabilize your spine and pelvis region. The stronger your TV muscles are puts you at a much smaller risk of having lower back pain and will help you on heavy lifts such as squats.

Why else should I strengthen my Transverse Abdominis muscle?

Well, for the point of this article, Tighter Abs! When this muscle is stronger it holds everything else in. This can easily trim 2-4 inches off of your waistline in a matter of only 2-3 weeks.

How to train this muscle

The main exercise you must learn is called the Stomach Vacuum. To perform this you actually pull your belly button up and in toward your spine as far as you can go. While doing this don’t forget to breathe. This exercise can be done standing, laying on your back, laying on your stomach, seated or kneeling position.

Variations and Workouts

The basic workout calls for 3 sets holding in the full stomach vacuum for 20 seconds each set. Increase this up to 60 seconds as it strengthens.

The passive workout calls for tying a string around the midsection (right around the belly button) in a tighter almost full stomach vacuum position. You can leave this on anywhere from 10 minutes to all day. It serves as a constant reminder every time it tightens that you need to pull it back in.


Now that you know what to do there are no more excuses for the distended belly, you can do these exercises during work or sitting at a computer! Stay motivated and best of luck!

Brought to you by Patrick Flaven owner of – Web Guide for Bodybuilders and serious minded athletes.

Labels: , , , , , , , , , ,

Wednesday, June 4, 2008

Quick Washboard Abs

For those of you wanting to develop quick washboard abs, there is good news and bad news in store for you. The good news is that you can build washboard abs in very little time at all. The bad news is that it is definitely not going to be easy. Anyone who has a good body has worked hard for it, and if you think that you can get the results you want without sweating for them, you are going to be disappointed.

Quick washboard abs must necessarily start with a change to your diet. Any foods with high fat content, low or inefficient protein structures and not enough fiber can be devastating to your abs. Eating a high protein diet is not enough, and you need to balance that protein with a lot of fruit and as little fat as you can. If you eat protein and fat together, your body would much rather use the fat for fuel than the protein, and you will not be able to make use of all of that protein you are eating.

The key to getting quick washboard abs is to eat a high-protein, low-carb meal at least two hours before you exercise. A piece or two of fruit should accompany this, to give you enough energy and sugar to want to exercise in the first place! A protein shake made of whey protein is an excellent way to prep for your workout, but make sure you eat nothing for an hour before you hit the gym. Your after meal workout is also essential, because your body has used up a lot of its fuel breaking down your muscles, and needs more protein to build them up and sugar to keep your blood glucose levels where they should be. Remember that maintaining healthy eating is absolutely essential when you want to build muscle or burn fat – without the right nutrition your efforts will be wasted.

Quick washboard abs are all about the exercises you do, and a lot of people misunderstand the exercises they need to perform to develop muscles quickly and keep them. Begin your workout with ten minutes on a treadmill or bicycle – this will speed up your respiration and metabolism, making it easier for your muscles to get the fuel they need to bulk up. Forget about sit ups and crunches – do slow, heavy resistance exercises with long time intervals. Your stomach is one of the few areas that can handle a very long time interval, and doing fewer reps can greatly reduce the damage you do to your hips, neck and back.

Experiment with different exercises to avoid sit ups and crunches. These will work, but they will definitely not get you quick washboard abs. Use leg lifts, vertical bicycle kicks and water aerobics to get the most out of your time at gym. One new exercise that is helping a lot of people develop washboard abs is based on a push-up, believe it or not. Get two dumbbells with round weights, place them on the floor and take up the push up position, leaning on the dumbbells. Now roll one forward without moving your other hand, stretching your body at an angle. Roll back, and roll the other side forward, using your still arm as an anchor.

After only two reps you should start to feel a massive burn in your sides and lower abdominals. Do three sets with low reps and long time intervals, and you should develop quick washboard abs in no time at all! The best part about this exercise is that it puts almost no strain on any part of your body besides your stomach.

John Ripper is a fitness freak. Discover free tips and tricks to get six pack abs at Quick Washboard Abs

Labels: , , , , , ,

The Truth About Six Pack Abs Review

Before starting on the secret to six pack abs program I was nervous to leave the house in the summer. I know, I know, it sounds stupid and kind of pathetic, but I'm serious. I was so uncomfortable leaving the house in the summertime that I would make excuses cannot go out during the daytime, and put off as many outings as I could until at least early evening and not nighttime. My insecurities stemmed from a few facts, however the biggest one was possibly my feelings of being uncomfortable wearing T-shirts. I know it sounds silly, everybody wears T-shirts, even the hopelessly obese, but what can I say I was just way too uncomfortable with all the jiggling going on in my belly. Every time I left the house and fell like the teachers would cling to every roll, and the problem only became more severe with the slightest of breezes.

Eventually I just got sick, sick of feeling fat, sick of being embarrassed to leave the house, sick of layering dress shirts over my T-shirts to avoid the sight of my stomach against the T-shirt. The secrets of six pack abs program is not the first exercise routine that I have tried, but it is the only one that has given me steady results over time. The secret six pack program is by no means a miracle, and the results were not obvious overnight. I did however sightseeing noticeable results within about two weeks. And by noticeable I mean my jeans started to fit a little bit better, and my shirts were not quite so snug on the lower three buttons. I did not turn into Brad Pitt overnight, but at least I was no longer like fat Elvis.

I think the program works so well because it's silly easy to do. The secret six pack program is not just another exercise tape that you pop in and ever end up finishing, but it's more like our new set of rules that you follow. It's not doing a bunch of new stuff, but rather doing the same stuff you've always done a little bit differently. I cannot stress how much of a difference this approach makes. It seriously the difference between buying a new workout program and not doing it, and making the decision that your health matters and following through with some simple steps. Most people can't handle radical life changing decisions, and that's why they never stick to any of their diets, but the secret six pack program fits so well into my life that I can't help but to follow the guidelines. It takes away the hardest part of any diet program; the unattainable levels of commitment.

I am about eight months into the program and still noticing improvements in my physique. It no longer looks like I have a ring of baby fat around my belly, and I now have one of those sexy flat belly buttons that they always like to show on fitness commercials. All in all I've lost about 35 pounds and a little over 11 inches from my waist line. I look forward to continuing the secret six pack program not only to maintain my sexy new six pack, but to see just how far it can push it. I've turned into one of those annoying people that considers exercise in working out fun. I'm sure that this will not happen to you, but for me personally I now enjoy my new body so much that I can't help but to use it, and I know that all of this extra work (that I consider fun) is only pushing my physique even farther.

John Ripper is a fitness freak. Discover free tips and tricks to get six pack abs at The Truth About Six Pack Abs Review

Labels: , , , ,

The Quick and Easy Way to Tone Up Your Abs - Part 4

All About Abs - 6 Months of Ab Workouts

Exercises for Variety and Development 24 Weeks of Abs Routines That Won't Be Routine

I'd like to tell you more about abdominals at this point but we've come to the end of the 4 part series and now it's simply time to get onto the workouts.

In short, you've learn about the two key concepts that are required to show off your abs in the first place. You've also discovered why nutrition is the most important part of any ab quest. And you are about to learn the final segment of 6-pack abs by utilizing some of the most important abdominal exercises. Moreover...

You won't be spending countless hours doing the same old boring ab work. This 6 month plan was molded to give you a well rounded routine and keep it interesting and challenging.

Not only will you be able to see your abs, you'll make your entire core stronger and that will translate into a stronger body overall.

So let me ask you...

Why would you ever spend another dime on a program or book when you've got the entire arsenal you need in this series to have professional bodybuilding abdominals? My strong hunch is...

After doing this 6 month program, eating right and lowering your body fat levels, you should be able to send me a personal success story.

Without further noise, let's get to the workouts!

Additional Tips for a Six Pack

Before you begin, it's recommended you understand how each exercise is performed to achieve the maximum results.

Note: * A1 & A2, and following letter pairs reference joined exercises (supersets) One exercise A1 followed immediately without rest by A2.

Note: 4-point tempo explained:
2010 tempo =
2 = negative/eccentric action
0 = pause in stretch position
1 = positive/concentric action
0 = pause in contracted position

* You can substitute a crunch for a double crunch if you want the overall exercise to be more difficult.

* By doing a variety of movements, you are targeting all the areas of the midsection. Using bodyweight is usually preferred over heavy weights that tend to build up and thicken the midsection.

* Rep ranges in this program are suggested. Go for 'perceived' exertion. If you can do more, do more. Judge a set by how you feel not how many reps you do.

* Keep the tension on the abdominals at all times.

The Ripped Abdominal Workout Series

Week 1-2

Exercise: A1 - Decline Reverse Crunch & A2 - Crunches
Sets: 3
Reps: 15
Tempo: 2010
Rest Period: 30 seconds

Exercise B1 - Oblique Crunch
Sets: 2
Reps: 15
Tempo: l & r 2010
Rest Period: 60 seconds

Week 3-4

Exercise: A1 - Alternate Heel Touches
Sets: 3
Reps: 15-20
Tempo: 2010
Rest Period: 30 seconds

Exercise B1 - Ab Wheel
Sets: 3
Reps: 10
Tempo: 3010
Rest Period: 60 seconds

Exercise: C1 - Seated Plate Twists
Sets: 3
Reps: 12
Tempo: 2020
Rest Period: 30 seconds

Exercise D1 - Cable Crunch
Sets: 2
Reps: 15
Tempo: l & r 2110
Rest Period: 60 seconds

If you want to see Weeks 5-24, please use the following location. The series is continued here:

Labels: , , ,