Wednesday, December 3, 2008

3 Exercises for Sexy Six Pack Abs

Nothing else demonstrates fitness and attractiveness to the opposite sex as well a great looking stomach. So, it is no surprise that both guys and girls want sexy six pack abs. The only problem is, what's the healthiest and most effective way to achieve a six pack of abs?

The answer lies in a low body fat percentage. This is achieved most quickly through a healthy diet, strength training and aerobic exercise.

But to have a really great six pick, you will want a well developed midsection. So I have included 3 of the most effective abdominal exercises as recommended by the American Council on Exercise. By performing the following exercises consistently, week in and week out, you'll get that six pack fast.

Reverse Crunch

It might seem as if this exercise focuses only on the lower abs, but your abdominals are one long muscle, so you can't really separate the upper abs from the lower abs.

1. Lie down on the floor and place your hands on the floor or behind your head (avoid pulling on your neck).

2. Bring your knees in towards your chest until they reach about 90 degrees, with your feet crossed or together.

3. Contract your abs so that you curl your hips off the floor, reaching your legs up to the ceiling.

4. Lower and then repeat the exercise for 12-16 reps.

5. Although this is a small movement, try to use the abdominals to lift the hips instead of swinging the legs to create momentum.

Full Vertical Crunch

During a full vertical crunch, your abs are really worked by involving both your lower and upper body.

1. Lie down on your back and straighten your legs up to the ceiling.

2. Place your hands behind the head (remember, don't strain your neck) and contract your abs so that you lift your shoulder blades off the floor.

3. Then, press your heels towards the ceiling, in order to create a 'U' shape with your torso.

4. Lower and repeat the movement for 12-16 reps.

The Ab Rocker

The Ab Rocker exercise requires the Ab Rocker machine which can be found in most fitness clubs.

1. Sit down on the Ab Rocker and grip the bars with each hand.

2. Contract your abs and tilt forward, by using your abs instead of momentum from rocking back and forth.

3. Release and then repeat the movement for 1-3 sets of 12-16 repetitions.

4. Be sure to go slowly in order to reduce your momentum. Try to focus on your abs instead of pushing with your arms.

Are you looking for information about how to achieve sexy six pack abs? If you want to learn the truth about how you can achieve a great looking stomach, visit for more information.

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Six Pack Abs - It's Easier Than You Think!

Six pack abs are the holy grail of most men, and lots of women. To have tight, well defined, firm and rippling six pack abs sets you apart from everyone else, and is a kind of status symbol of a higher level of physical fitness. Plus, six pack abs are very attractive, which is always a good thing!

If you want to get six pack abs, it might seem like a lot of work or unachievable, but everyone can get there. We're all genetically capable of having six pack abs, it's just a case of putting in a little effort to get there. If you're here reading this, no doubt you've looked around elsewhere trying to discover how you can get six pack abs quickly and easily with the minimum effort, right? Here's a few things you might have heard about that are useless, and which you absolutely don't need:

+ Expensive electronic ab belts.
+ Expensive and complicated gym equipment.
+ Crazy fad diets and weird "ancient" foods.
+ Magical weight loss pills and potions.
+ A personal trainer!

You don't need any of that for six pack abs. All you really need is a little dedication, some knowledge about how six pack abs work, why you have them and also about nutrition, and a little elbow grease. Once you know how to do it properly and naturally, it's actually a lot faster than you think to achieve the almighty six pack abs.

So what are the vital ingredients for six pack abs? Actually, they're very simple. There's a diet ingredient and a workout ingredient.

Diet: in order for your six pack abs to show through, you must have a low body fat percentage. That means losing as much body fat as you can so that you get down to 4-8%. Do this by eating low-calories, diet, light or fat-free alternative foods wherever they're available, by eating 4-5 small meals during the day instead of 3 big ones, but having slightly smaller portions of high carbohydrate foods like bread, rice and potatoes, and by drinking lots of cold water throughout the day.

Workout: if you want your six pack abs to be really well defined, you need to develop them through exercise. This isn't as hard as you might think - 20-30 minutes of ab exercises a day is enough to create six pack abs in a few weeks if you do it properly. Plus, it's worth working out your whole body a couple of times a week so you stay balanced. Try to fit it at least 30 minutes of cardio exercise every day, or every other day at the least - this will help burn off calories and reduce your body fat.

If you can make these things part of your everyday lifestyle, it's easy to keep them up and you'll have six pack abs in no time.

To learn more about getting six pack abs naturally, healthily and as fast as humanly possible without expensive gadgets, gizmos, pills or potions, check out The Truth About Six Pack Abs.

Getting a six pack is actually down to a few very simple key principles that many people simply aren't aware of. Make sure you're doing it right by visiting

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Workouts To Get Rid Of Love Handles That Does Not Train Abs Directly

Questions like what kind of workouts to get of rid of love handles must be very common these days. And mostly, this question pops out when friends are having that delicious fried chicken, flowing the fats and carbohydrates down their bodies. But what if there is a kind of workout helps you gain stomach muscles that involves training your whole upper body, but it does not target your stomach at all.

Would you be interested in such workouts to get rid of love handles? And it is free too!

Let me introduce the nothing new, nothing revolutionary but the most effective form of exercises, and that will be the push-ups. Trainers are doing, army soldiers are punish with it, and it is totally free. Push ups are a great upper body building exercise that can help you achieve strength, a great looking upper body, and certainly help burn off that excess around the middle. But, did you realize you can get a good entire body workout from the push up position? Yes, you can work your chest, your arms, your legs, and of course, your abs.

By doing regular push ups, you tend to use most major muscles in the back, chest, and arms. And push ups make you core work harder to stabilize yourself. But if you modify the pushup position, you can begin to target more specific areas, and you can even use the push up position to give yourself an entire body workout. Here’s some ideas:

Regular push ups: Assume push up position. Your hands should be as directly under your shoulders as possible. Perform the push up for as many reps as desired or needed. Targets Chest.

Diamond Push ups: As if regular push ups aren’t hard enough, assume a push up position. This time, your hands should be directly under your chest, with your index fingers and thumbs making a diamond, or triangle. Targets triceps.

Wide push ups: Sweating yet? Try these! Assume a push up position. Your hands should be extended past your shoulders to a comfortable position. Don’t over extend yourself. This type targets the back.

Jack knife push ups: Assume the push up position, sort of. This time, you want your rear to stick way up into the air, so that your head is pointing down, between your arms. Your feet need to be closer to your body than with other push ups, but for stability, don’t put your feet together. You might want to take this slowly and with a pillow under your noggin’. You don’t want to fall on your head! This push up targets your shoulders.

Dive bombers: This push up style is tough, but it involves the whole body, including the legs.

Assume the push up position, sort of. Again, feet not together, rear in the air, head between arms which are just slightly farther apart than shoulder width. Now, as you go down, you want to curl your neck and back so that when you reach the bottom of the push up you are looking at the ceiling. Should be a nice round curve in your back at this stage. Then without pausing, push back up into the starting position. Targets everything!!!! These will challenge you a great deal!!

Mountain climbers: Assume the push up position, but instead of doing an actual push up, bring one leg to your chest. Then straighten it back to starting position, and move the other leg to the chest. This is almost like running in place with your hands on the ground. Do a number of these and you’ll have glutes of iron!! Also works thighs and calves.

Bridge: Assume push up position, but this time, put your entire fore arm is on the floor with your elbows directly under your shoulders. Hold this for 60 seconds. You’ll shake like a jackhammer!! Do three sets, and voila! That stomach will be incredibly strong! Targets abs.

And there you have it. A mini push up routine that will have you in shape in no time. Don’t be afraid to experiment with push ups. They are great for the upper body, but with a little modification, you can make them work for your entire body! They are a great workout, by themselves or with another workout plan.

And best of all, you don’t need lots of space or time. You can do them when you travel, or when you have limited time, or even just don’t want to drive down to the gym. So whatcha waiting for? Hope that I can continue providing more ideas of workouts to get rid of love handles. As my officer used to say, "Drop and give me 20!!".

For you are seriously trying to slim your waistline, stop piling on the fats, get discipline, enforce determination and get your own personal health magazine washboard abs at

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