Thursday, January 29, 2009

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

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.

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The Best Abs Exercises You Can Do To Get Six Pack Abs

The best abs exercise you can do is one that works the whole of your abdominal section. There is one "all-in-one" abs exercise that does this very well, but if you prefer to do multiple abs exercises, there are several that will work together to give you a full abdominal workout.

Although this is the best abs exercise according to many people, opinions will vary across the board, because of personal preference, different training methods, past experience and the latest research into health and fitness. Try out my best abs exercise described below and see what you think, but do keep your eyes open for more abs exercises. You may find another one that you prefer.

The Best Abs Exercise

Lie on your back, cup your hands behind your head for support (don't lift your head or put pressure on your neck), then draw your knees into your chest. That was easy, right?

Now comes the hard part. Extend your right leg, keeping your foot 10-12 inches off the ground. As you do so, perform a crunch and touch your right elbow to your left knee, which should still be up at your chest. That's half a repetition.

To complete the repetition, swap sides. Pull your right leg back into your chest and extend your left leg. At the same time, lower your shoulder blades back to the ground then do another crunch and touch your left elbow to the right knee. That's one whole repetition.

Do 10-15 reps and take a rest, then repeat the whole thing 3 times. Remember that you should be touching your elbows to opposite knees, because it's the twisting that works your obiques. The crunches work your upper abs, and the leg cycling movements work your lower abs. All in all, this is one of the best abs exercises you can do.

Other Best Abs Exercises

If you want do several exercises because you don't like that one or you find it a bit tough, here's a few more simple ones.

Crunches: Standard, traditional and the staple diet of most abs workouts. Lie on your back and bend your knees so you can place your feet flat on the floor. Now cup your hands behind your head, contract your abs and lift your shoulder blades off the ground. Hold for 2-3 seconds, and relax.

Leg raises: Lie on your back and place your hands by your sides, palms down. Cross your ankles, and keeping your legs as straight as you can lift your feet straight up into the air so that they're almost vertical. Hold for 1-2 seconds and relax.

The plank: Lie on your front with your hands on front of your face, palms down. Lift yourself up onto your forearms, so that your weight is spread evenly between your forearms and your toes. Make sure your back and body are in a straight line, and hold that position for 30-60 seconds. Then relax.

The best abs exercise isn't the only thing you need for six pack abs, or even just flat and toned abs. Getting killer abs takes dedication and discipline, but it's not all as hard as you might think. A combination of the right diet, specially designed workouts and the best abs exercises will give you a perfect six pack.

To learn more about the easiest and fastest way to get six pack abs, visit

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.

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Your Abs Workout Is The Key To Your Six Pack

Your abs workout is one half of a two part "attack plan" for six pack abs. An abs workout coupled with an abs diet is what gives you super defined flat abs. The diet's main function is to reduce the amount of bodyfat you carry so that your ab muscles can poke through and become visible. Your abs workout is designed to strengthen your ab muscles and increase their size and separation so you get the ripped "six pack of beer" look. If you don't want rippling abs, keep up the abs diet but lower the intensity of your abs workout.

To get the best definition possible, the best separation of individual muscle groups (note: your rectus abdominis is actually one single muscle, but has several mini-muscle groups within it. That's what forms your six pack. They'll all part of the same muscle, but they are separated by small areas of tendons and ligaments) and the best overall look, you must follow 3 key principles.

1. Increase strength. Improving overall core strength is a very important part of your abs workout. Having a stable and powerful mid-section will give you the base that you need to perform more advanced exercises to target the other two key principles.

To develop your strength, perform exercises more quickly but still with as much control as you can. If you're already quite strong, you can use weights to boost the difficulty of the exercises. For example, if you're doing sit ups, put a few potatoes in a pillow case and hold it to your chest while you do each repetition. If you're doing vertical leg crunches, strap some ankle weights on and see if you feel the difference.

2. Increase size. If your abs workout increases the strength of your abs, you will see an increase in size too. Bigger abs means they're more likely to show through your body fat, and once you get the separation down, they'll really pop out. To gain size, go for slow reps of the difficult exercises. This is a traditional bodybuilding technique, using heavy weights and controlled repetitions to engage as many muscle fibers as possible for each exercise.

As mentioned above, you can use weights to increase the difficulty, but there are also many natural bodyweight exercises which you can do without weights.

3. Increase separation. Definition comes through two factors in your abs workout - low bodyfat and well separated ab muscles. To ensure you get proper separation and maximum definition, do plenty of cardio so that your bodyfat is low and your skin is tight over your ab muscles, and then make sure you target the abs from many angles within your abs workout. Do lots of different types of abs exercise, and do larger numbers of repetitions to improve overall tone and shape.

A basic abs workout should be planned around your daily routine, and should aim to attack each of the three principles above throughout the week. Go for one of the principles each day to keep yourself interested and motivated, and to keep your body reacting to the new ab exercises you're throwing at it.

Having six pack abs is all about a proper abs workout. If you want to discover how easy it is to organise your abs workout and exactly which exercises you should be including for the best results, check out the The Truth About Six Pack Abs.

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.

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Thursday, January 22, 2009

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:

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Abs Exercise Machines - Do You Really Need One?

Many people say that abs exercise machines are the quickest, easiest and best way to get six pack abs. In one sense they're right, but in another totally different sense they're wrong. Keep reading and I'll explain why, and also why you don't need abs exercise machines to get the flat abs you want.

First, let's have a look at the different types of abs exercise machines that are available to buy.

1. Crunchers. These are the big odd looking cage type contraptions which you use to help guide you when you're doing crunches. You lie on your back with your head on a small pillow, and rest on your arms on the cruncher's side bars. As your contract your abs, the cage rolls up with your shoulder blades offering them extra support.

These machines (while although they're not technically "machines" in the sense that they have moving parts) are a waste of time. They offer no real benefit other than making you look like you're in an exercise DVD. You can easily perform exactly the same motion without the machine, and it's a lot cheaper!

2. Complicated gym machines. By this I mean the great big chairs, tables and who knows what else that make you feel like you're either going to the dentist, or being abducted by aliens! If you have to strap yourself in, hold on for fear of falling off or contort yourself and spend ages fiddling with various settings, it's not worth it.

There is one decent abs exercise machine in your local gym though, and that's the "Captain's Chair". This is basically a chair without a seat raised into the air. You stand up and grip the "arms" of the chair, brace your back against the chairs back, and then lift your knees to your chest. This exercise can be performed similarly by lying on the floor and raising your knees to your chest, but the Captain's Chair forces you to exert more effort and control over your entire core.

3. Electric ab belts. Have you ever used one of these? I'm talking about the ab belts which you strap around your waist, then plug into the wall. They zap you with small electrical charges for a few seconds, every few seconds. This forces your abdominal muscles to contract and tense. If you leave it on for a week, you should come out with six pack abs.. at least that's the theory.

Some people do have good results with electric ab belts, especially if they have a very busy lifestyle and can't afford 30 minutes a day for a little exercise. But generally the results you'll get from electric ab belts will be cosmetic - you won't see drastic improvements in your overall core strength, and it can be a pain to have to keep moving the electric pads around so you hit all the muscles you should.

4. Fitness wheels. These devices are a little hard to imagine if you haven't seen one already. Basically, it's a wheel with a handle sticking out of the center on either side. This means you can hold both handles and run the wheel along the floor. To use the machine, you lie on your front, putting your body weight on your toes and on your hands (holding onto the wheel). Now by contracting your abs you will pull the wheel towards you, and essentially do an upside down situp. When you release your abs, the wheel rolls away from you and you flatten out.

These machines can be tough to use - it takes a lot of balance and there is a distinct possibility of the wheel running away from you and you injuring yourself.

All in all, while ab exercise machines can be a bit of fun, they shouldn't replace a proper manual ab workout. All you need is a training mat, some floor space, some music if you want it, 30 minutes a day and a bit of elbow grease.

David Spencer is a fitness nutcase. He has spent years learning about exercise and just as long working on his own six pack abs. Getting your own flat abs is not as hard as everyone makes out - visit The Truth About Six Pack Abs to find out exactly how David and hundreds of others got theirs, and how you can get yours.

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The Easy Way to Show Off Your Six Pack Abs - Lose Your Belly Fat

Have you noticed that almost every member of your local gym has some sort of abdominal exercise in their routines and yet somehow, they never quite own those desirable 6 pack abs?

Have you been religiously doing your abdominal muscle exercises? Are your abs showing to your satisfaction? No? Why? The fact is that your ab muscles are one of the easier muscles to build. So naturally you would wonder why is it that so many people have such a hard to developing them.

You may think that you don't already own those six pack abs but the truth is that you already do. The problem is that your belly fat is covering those abs. If you have a body fat ratio higher than 12%, it will be virtually impossible for you to show off those sexy abdominal muscles. In order to get more defined abs, you have to burn off as much fat as possible. You will be able to own those rippling washboard abs when your body fat is less than 10%. So if you have fat on your belly, forget about abdominal exercises and burn off the fats first.

The second reason why you may not be developing great abdominal muscles is because you may be doing the wrong exercises and/or working out with bad form. You may have low body fat but if you are doing exercises with bad form, you are not going to see good results and you are also risking injury.

Let's take a look at some of the most popular abdominal exercises. People are packing in the gym doing hundreds of these exercises not knowing that really don't do as much for your abs as you might think. Don't believe me? When you do your sit up or leg raisers, place your palms on your hip on the area connecting to your thigh and perform the exercises. What do you feel? Those are you hip flexor muscles and those are the ones doing most of the work. If these are the muscles doing most of the work, how can you expect to get strong ab muscles??

So you decide your going to just do crunches instead right? That's fine but the problem is that most people perform crunches incorrectly too. In doing the crunch, you are supposed to squeeze your abs hard so that you are crunching them. Hence the name, "crunch." In order to squeeze your abs hard, you have to curl up like a prawn and breath out all the air in your lungs at the top position and then squeeze the muscles so hard that you feel a burn. That will take a few seconds to crunch out all the air before you lower to the beginning position again. If you are just going up and down rhythmically, it will be nearly impossible to do your crunches correctly. It is extremely hard for an average person to do ten properly performed crunches, no less hundreds of them.

Here is the bottom line, doing hundreds of crunches is not going to get you the results you are looking for. Start working on burning fat and doing your workouts in correct form. In no time you will start seeing your abs show.

For more information and helpful tips, check out my Website

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Thursday, January 15, 2009

Abs Diet Recipes - Good Food For Your Abs

If you're on an a diet trying to get your six pack abs to pop out, you'll know how tough it is to keep yourself entertained with interesting and exciting food, since there aren't that many dedicated abs diet recipes available. Don't worry though, there is light at the end of the tunnel - just think about how great your flat abs will look if you do stick to your abs diet!

The secret to eating properly so you can maintain or develop six pack abs or a toned stomach, is to eat low fat (5 grams or less per meal), high energy foods. A diet consisting of these types of recipes will keep your body happy, and your abs trim. The hard part is keeping your tastebuds cheerful, because usually it's the foods that are bad for us (and our abs) which taste the best!

Eating a low fat diet shouldn't mean you have to compromise on flavour or texture. So, in the spirit of good abs food, here's some abs diet recipes for low fat, high energy meals which will keep you loaded up with that feel-good factor, without loading up unnecessary calories and fat.

Here's a few ideas for starters or light snacks in case the urge grabs you:

* Curried lentil and lime soup
* Chicken and pastina broth
* Rice noodle salad with lemon tofu
* Prawn and ginger cakes with crunchy salad

Here's a few ideas for main meals:

* Crusty meatball pasta
* Peppered steak with mushroom Yorkshires
* Lamb and bulgar burgers
* Basil gnocchi with simple tomato sauce and wild rocket
* Greek-style roast cod

And.. dare I mention them: puddings!

* Roasted banana cheesecake
* Spanish orange creme caramel
* Rhubarb and orange-flower fool
* Chocolate meringues with cherry ripple
* Lime and passion fruit souffle
* Honey, almond and raspberry yoghurt ice cream

You can usually find these ab diet recipes in cookbooks (either at home or in your local library or bookshop), or I bet you could also find them online by just doing a search for the name. Remember, even though you're on a diet, you don't have to stick to boring recipes. There's loads of ways you can enjoy food and keep your abs flat. Use these as an example, and get creative with what you've got lying around at home.

Here's one last tip. If you crave something sweet: go for the fruit basket. Either have one or two pieces like mango, peaches and nectarines, or grab a handful of your favourites and blend them into a smoothie with some low fat milk and ice. That's a killer ab diet recipe!

David Spencer is a fitness nutcase. He has spent years learning about exercise and just as long working on his own six pack abs Getting your own flat abs is not as hard as everyone makes out - visit The Truth About Six Pack Abs to find out exactly how David and hundreds of others got theirs, and how you can get yours.

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An Abs Diet - The Best Nutrition For Six Pack Abs

Getting those clear, well defined and separated, rock hard six pack abs that you've always wanted is down to two key ingredients:

1) The proper abs diet and nutrition, and
2) The best abs exercises and workout.

Neither are as hard as you might think, and both are vital components of achieving flat abs, but one is definitely more important than the other. Can you guess which is the real reason for flat abs?

That's right - your abs diet is way more important. You see, you can do all the ab exercises in the world and end up with six pack abs worthy of an Olympic body builder, but if you have too much body fat on then no-one will be able to see them! With the right abs diet, your perfect flat abs will be on display for everyone to see.

Nutrition and your abs diet is all about cutting back on unnecessary fats and boosting your lean muscle to raise your metabolism. Once your metabolism is up, your body will naturally burn more fat during the day and night. Because you'll be taking in less fat, your body will store less and so over time you'll see a reduction, and that means...

Your six pack abs will be on show!

Plan your diet over the next 4 weeks and keep to it. Measure your body fat at the beginning, then measure it again at the end. If you like, you can keep up an abs exercise workout at the same time to lose more body fat, but it's not vital. You can lose body fat just from eating the right foods.

Stick to lean meat like chicken, or if you are going to eat red meat like bacon or beef, make sure you cut off as much of the fat as possible. Don't eat too many carbohydrates during the day because your body may convert them to stored fat. Eat enough so you're not hungry, but have slightly smaller portions of potatoes, chips, rice or bread if you're going to have them. Make sure you get plenty of fresh fruit and vegetables, and above all - avoid sugary and rich foods like cake, crisps and sweets. These are the foods that contain the bad fats and oils that will be turned into the fat that covers your six pack abs.

A simple rule of thumb: if you feel guilty eating it, it's probably best not to.

One last tip. Drink plenty of cold water throughout the day. Not only is water good for you, but some research suggests that drinking cold water will raise your metabolism as your body tries to warm it up, giving you that extra edge. Go for 8 glasses a day - it may sound like a lot to start with, but you'll quickly get into a habit of doing it. You may find yourself going to the bathroom at lot at first, but your body will get the hang of regulating that much water within a few days.

If your diet is great to start off with, you may find it hard to switch to an "abs diet", but your efforts will not go unrewarded. An abs diet on its own won't guarantee you six pack abs though. You need to couple it with a decent training and abs exercise routine for your abs to really pop out.

David Spencer is a fitness nutcase. He has spent years learning about exercise and just as long working on his own six pack abs Getting your own flat abs is not as hard as everyone makes out - visit The Truth About Six Pack Abs to find out exactly how David and hundreds of others got theirs, and how you can get yours.

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How To Get Flat Abs Without Breaking A Sweat

Having flat abs is the wish of most people. We are surrounded by pictures of models with perfect abs, men and women. No wonder that surveys show that the abdominals are one of the key turn-ons and turn-offs for both men and women. Having flat abs is not only great for your health, it's a boost to your social and sex life.

That's why in every gym you can see people doing endless cycles of crunches. People put in hours each week trying to cut down their belly fat and develop those dream abs muscles. Yet the truth is that very few people succeed. The main reason is that they put in their time and effort doing ineffective exercises. They waste a lot of time and energy when true, high intensity, abs workouts shouldn't last that long.

In fact, there's one stomach exercise which doesn't even require you to move yet is incredibly effective. It's the best way to get those flat abs without even breaking a sweat. Here's how you do it:

Starting Position:

Place your fore-arms on the floor in a triangle shape with your clasped fingers as the apex. Stretch your legs so that you are fully extended with your head in the air directly above your clasped hands and your legs on tip-toe behind you. Make sure your back is perfectly straight and keep your eyes down so that your neck isn't strained.

Now just remain in that position and breathe normally. Your stomach muscles will start to strain as they are 100% contracted. In about 30 seconds it will become hard to maintain this position. If you manage to hold it for a minute, I'm impressed. Repeat this exercise 3-5 times each day and you'll see real improvement in your abs. All this for about 3-5 minutes a day and without breaking a sweat.

To discover 1 secret on how to reduce belly fat and get a flat stomach, click here:

John Davenport writes about tips and methods to get six pack abs on a dedicated webpage on the subject at Abs Tricks, Tips, And Secrets

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Friday, January 9, 2009

Adequate Abs

After hearing the same questions time after time I feel it is only right to clear up the whole ab issue. I am amazed how often people question me with a bewildered look on their face curious about how exactly to get that coveted "six pack." Here’s where the most important point comes in: it is peoples’ misconceptions about training and dieting that lead them astray. Most often it is not a lack of effort that results in a feeling of abdominal inadequacy. On the contrary, people rave about the number of crunches they do often numbering as high as several hundred several times per week.

Don’t get me wrong, it takes quite a lot of willpower to do that many crunches in one sitting, but that doesn’t mean that it’s what you need. Through no mistake of their own, and most often in taking advice from friends, people feel that in order to get the most defined stomach they have to do countless crunches or sit-ups in order to both burn the existing fat in that region and also build muscle.

This skewered perception about the types of exercises to do is often coupled with a misconception about frequency of training. Along with the multiple repetitions that people feel the need to perform there is also a sense that in order to tone the abs most effectively you must train them many times per week. This is simply not true. To have great abs there are two requirements.

The first is good muscular development of the rectus abdominis, (the muscles running from the lower belly to the bottom of the chest, aka the “six pack”) and the second is a low body fat percentage. In order to achieve the first requirement you must realize once and for all that the abdominal muscles are just like every other muscle in the body insofar as they need similar training to elicit a particular response. If you want to increase muscles definition it is a good idea to increase muscle size. (As long as you don’t add fat size as well) This is done by challenging the muscles with a weight and rep range that allows for adequate tension to be held on the muscle without sacrificing form. Ideally you should use a weight that is challenging for 8-12 reps.

There are literally dozens of effective ab exercises and only a few need to be completed during each workout. Despite the multitude of exercises, (which I will discuss specifically later) it recommended that you limit the frequency and the volume of your ab training. To be precise, abs need only be trained once per week, with three to five different exercises per workout. Going above and beyond this is possible but not recommended as it can result in over training.

Remember the abs are playing a part in many other exercises that you do for other muscle groups and only need limited direct work. The second requirement to have awesome abs is to lower the amount of fat in your body. This can be done with cardiovascular training done 3-5 times per week for one half hour. Ideally the aerobic training should be done with the heart beating at fifty to sixty percent of your max heart rate. In doing it this way you are staying in the “fat burning zone” and are limiting the amount of precious muscle you burn off and maximizing the amount of excess fat you shed. This is the best way to decrease body fat. This is how you allow your body to burn off the excess calories that often result in fat storage in the abdominal region. If you couple this with hard resistance isolation of the abdominal region and healthy eating you’ll end up with a cut midsection full of muscle!

Your Life, your Body, Make it Better!

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The Best Abs Crunch Exercise

This has got to be the most popular and asked question, ever. And it's also one without a real answer, since there are dozens of great abs crunch exercises. The best is a matter of continued debate and opinion, with personal trainers, bodybuilders, fitness experts, nutritionists, yoga instructors and hobbyists all arguing over which abs crunch exercise is the best.

Luckily, they do generally agree on a few things, which is that the best abs crunch exercise is actually a combination of several exercises rolled into one. This killer abs crunch exercise will work out your upper and lower abs (at least, it will work your rectus abdominis from several angles to ensure maximum fiber stimulation along the entire vertical length of the muscle, since isolation is impossible within a single muscle), it will attack your obliques, and promote size and strength of the entire abdominal section.

So here it is, the best abs crunch exercise. Be warned though, it's not for the faint of heart. If you want all in one, you have to be prepared to put in all your effort.

Lie on your back, and cup your hands behind your head. Lift your head off the ground, but don't use your hands to pull. They're just there for support - your abs should be the muscles doing the work. Next, bring your knees up to your chest. OK, that part was easy. Now comes the hard part.

Straighten out your right leg, keeping your foot 10-12 inches off the floor. Your left leg should stay where it is, bent with your knee up to your chest as far as is comfortable. As you straighten your right leg, lift your shoulder blades off the floor, lean forward and twist your upper torso so you touch your right elbow against your left knee. Feel the abs and obliques working?

To complete one repetition, you basically swap legs. Relax your shoulder blades back onto the floor, then draw your right knee back into your chest and simultaneously extend your left leg. As you do so, lift the shoulder blades off the floor and twist your upper torso the other way, touching your left elbow against your right knee as it reaches your chest. You should be doing a kind of bicycle motion with your legs, and twisting your torso left and right alternately whilst doing mini crunches. Perform 10-15 reps, then rest. After 90-120 seconds, do another set, and then another if you can manage it.

After doing a few sets of the best abs crunch exercise, you should be able to feel the effect all over your abs. The twisting works your obliques, the crunches work your upper abs and the bicycle legs work your lower abs, all at once. So there you have it. The best abs crunch exercise.

David Spencer is a fitness nutcase. He has spent years learning about exercise and just as long working on his own six pack abs Getting your own flat abs is not as hard as everyone makes out, but you do have to do it properly - visit The Truth About Six Pack Abs to find out exactly how David and hundreds of others got theirs, and how you can get yours.

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Flatten Your Abs and Get Rid of That Gut

NO doubt, you are sick and tired of carrying around that ugly gut. You are sick and tired of people staring. The good news is, you don’t have to deal within anymore as now, there is a solution that will help you to flatten your abs and get rid of that gut!

First, you’ll need to do some crunches and sit-ups. Keep I mind that these alone will not give you the results you want. This means that you’ll need to adjust your eating habits and do some additional exercises along with your routine to get the results you so desire.

The first thing you’ll want to do is eat healthy. Eat calories that are low enough to burn off the fat but high enough to sustain energy. Also, do not eat huge feasts. It is a better idea to eat a number of small meals throughout the day, instead of two or three larger meals.

Second, you should workout using weights. This will help to strengthen your abs muscles making them tighter. Not to mention, it will stabilize them enabling for a better workout.

Cardio is also a very important part of this process. This is because it stimulates the metabolism as well as assists in the burning of the fat. Not only that, it builds up your endurance levels.

If you follow these tips, you are sure to flatten those abs and get rid of that gut. It is then that you’ll feel the confidence you so longed for.

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

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Friday, January 2, 2009

How To Get 6 Pack Abs In 30 Days Without Doing Any Crunches

Oh come on, you can't tell me that I can get my ab section lean and mean without doing any crunches. But I heard that in order for me to get a chiseled mid-section all I have to do is several hundred crunches a day and I'll have a 6 pack that would even make Brad Pitt jealous.

I hate the break the news to you, but there is more to getting a sculpted middle than you are lead to believe. There are actually three steps involved; fat loss, targeted exercises and did I say fat loss? Before you even think about what type of exercises to do you have to honestly critique your current physical shape.

I want you to stand naked or in your underwear in front of a full length mirror, if you have one, and slowly turn around, watching yourself until your head almost unscrews from your body (only joking but you get the idea). Do you see a bit of a pudgy belly, a little jiggly around the middle or is your belly flat? If you answered that it's flat, then congratulations you can skip this next section on move right on the targeted exercises.

However, if you saw flab then you have got to work on getting rid of it before you can see any type of abs showing. You my friend, are like the majority of people in the world and will have to do some dieting and a bit of cardio to burn that fat off. I won't go into a full diet program here, you already know the drill; avoid junk food, rely on fruits, vegetables, non-fat dairy products, 100% whole grain breads and pasta, lean meats and drink plenty of water.

Don't starve yourself, but eat moderately and avoiding second helpings. Now cardio (another term for aerobics), will help burn off the current stores of fat you have. It can be as simple as brisk walking, not strolling but brisk walking, or you can get into kick-boxing, stepping, jogging or better yet, interval training. Just be sure to get the ok from your doctor just to make sure that you are healthy enough to push your body hard.

Now it's time for the targeted exercises that will tone and chisel.

The Bicycle. The bicycle, often called the reverse bicycle or prone bicycle will give you better results with less reps than crunches will.


  • Lying on your back, bend your knees in a 90 degree angle.



  • Place your hands lightly on your head with you fingers behind your ears and elbows facing outward.



  • Now pump your legs back and forth as though you were peddling a bicycle.



  • As you peddle, rotate your torso so that you lift your left shoulder towards right knee. Try not to pull with your elbows, but actually move your arm pit up and over reaching as you can.



  • Now try to get your right shoulder (arm pit) and left leg to come together as close as they can.



Each time you stretched both your left and right sides this will be considered one repetition. You should try to do 25 reps and 2 sets daily for the first three days. Then increase your reps and sets until you can complete a total of 100 reps per day. Now aren't these nicer than doing crunches? You can eventually add more reps but it usually isn't necessary since you will also be completing 50 push-aways, 25 bent leg knee raises, 25 flutter kicks, 15 V-ups and 15 Russian twists.


All in all you will be spending less time doing these exercises then you would doing 200 crunches, and these will give you quicker results. You will also find that you are much less bored and your ab workout will not seem as tedious. As with any exercise, it's always wise get a check up from your health care provider first and don't believe the phrase "no pain, no gain", if something hurts-stop. You want to show off your 6 pack abs and not a body cast.

I hope that you have have enjoyed this article and if you want more tips on How To Get 6 Pack Abs please visit and while you are there be sure to pick up your Free copy of the special report called "The Stubborn Fat Solution".

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I Want Six Pack Abs! 6 Amazing Benefits of Six Pack Abs

A lot of people tell themselves, "I want six pack abs!" Everyone wishes for washboard abs, but not everyone knows that with toned abdominal muscles comes many other benefits. The strength of your mid-section does more than just determine how you will look in a bathing suit.

If you perform endless crunches and other stomach exercise in hopes of gaining the perfect, flat tummy, you should know what else you will be gaining.

1. Defined Waist

When your mid-section is not toned and you are carrying extra tummy weight, you can lose the definition of your waist. Your curves might disappear and you might feel lumpy. Or, your mid-section might become the biggest part of your body.

You might find it difficult to find clothes that fit well and look attractive, and your self image could plummet. With a regular stomach exercise routine, you could be on the road to a flatter, toned tummy and a well-defined waist.

2. Better Posture

When your tummy is flabby, your posture follows the same rule. If your stomach area is flabby, you will most likely have poor posture. Your shoulders might hunch over and you might find it difficult to do anything but slouch when you sit.

When you strengthen your abdominal muscles through stomach exercise, you will find it easier to sit up straight. Your strong mid-section will provide stability for your body and you will find yourself standing straighter.

Not only will you find it easier to stand straighter, but your body will naturally stand straighter. With a straighter posture, you will appear taller, you will look more confident, and your clothes will hang on your body more attractively,

3. Better Digestion

When you have poor posture due to undefined abdominal muscles, your digestive tract can become compressed and aggravated. Food and waste might have a harder time navigating your digestive tract.

When you perform regular stomach exercise and strengthen your abdominal muscles, your posture improves. With improved posture, your digestive tract is more likely to be situated as intended, and your food and waste will move through your digestive tract much easier.

4. Relieve Lower Back Pain

If you suffer from lower back pain, strengthening your abdominal muscles with stomach exercise may improve your condition. When your abdominal muscles are weak, your lower back must work harder to support your upper body.

Stomach exercise will help create strong abdominal muscles that will help your back support your upper body. When your abs and back muscles are able to work together, a portion of the load is taken away from your lower back.

5. Move Easier

Do you have problems getting up out of a chair? Is it difficult to pick up your toddler? Do you find it hard to get out of bed?

Your weak abdominal muscles might be the reason. We use our abdominal muscles for a wide variety of movements that we use every day. If your abdominal muscles are weak, your might find it difficult to move around and perform regular daily activities.

Strengthen your abdominal muscles with stomach exercise and you will find it easier to get around.

6. Increased Self Image

Let's face it. When you look better, and move better, you feel better about yourself. When you put on extra pounds and let your body go, your self image can plummet.

Exercise, in general, can increase your energy level and melt extra pounds. If you dedicate yourself to feeling and looking better, you can drastically improve the way you look at your life. Stomach exercise to tone your abdominal muscles, along with a regular cardiovascular exercise routine, can boost your energy, change the way you look, and help boost your self image.

I want 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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5 Stomach Exercises for Six Pack Abs Now

Almost everyone wants six pack abs now, or his or her abs to be flatter or more toned. While ab exercises will tone and build abdominal muscles, ab exercises will not get rid of abdominal fat. The only way to get rid of fat is cardiovascular exercise.

By combining abs exercise and cardiovascular exercise, you can get rid of fat and tone abdominal muscles. After the fat is melted away, your toned abdominal muscles are visible and create the look of a flat, hard tummy. With some dedication and sweat, you can tone your abs and pave the way to a flat tummy with some abs exercise.

Traditional Crunches

Perhaps the most effective abs exercise is the traditional crunch.

Lay on your back with your knees bent. Place your hand behind your head, and then roll up, feeling your abdominal muscles tighten. Hold the crunch for a second or two, roll back down, and then repeat.

Be careful not to press your hands on the back of your head. This will cause neck strain. Simply let the abs do all the work to lift your upper body.

You should feel like your upper body is being pulled towards the ceiling. To work the side abdominal muscles, twist slightly to the right and left while performing the crunches.

To reduce back strain, you may want to try using a fitness ball. With your feet flat on the floor and your knees bent, lie back with the ball positioned between your lower back and the floor, and then simply perform your crunches.

Hip Extensions

To begin this abs exercise, lie on the floor and put your feet up on a bed, couch, chair, or fitness ball. Use your abdominal muscles to lift your mid-section inline with the rest of your body. Hold this position for a few seconds, relax, and then repeat.

Leg Lifts

Lie flat on the floor to begin this abs exercise. Lift your legs up together until they are perpendicular with the floor, and then slowly release your legs back down to the floor.

You can alternate lifting each leg separately, and then both together if you wish. This is not a good abs exercise for anyone with lower back problems, as it can cause back strain if done improperly.

The goal of the exercise is to use your abdominal muscles to lift your legs, not your back. To reduce strain on your lower back and help you use your abdominal muscles to lift your legs, try placing your hands, a folded towel, or a yoga wedge under your buttocks.

Toe Taps

This simple abs exercise may seem too easy to be true. Begin by sitting in a chair or on a fitness ball. Sit up as straight as possible and put your hands behind your head. Lift your legs with your knees bent so that your feet are about six inches off the floor. Alternating between feet, slowly tap your toes as lightly as possible against the floor, using your abdominal muscles to regulate your leg movement.


This abs exercise can help tone the thighs and arms as well. You may feel it in your whole body and get your heart pumping to burn some calories and fat.

Start in the lunge position with one knee bent before you and the other knee bent almost to the ground. Outstretch your arms with your hand clasped in front of your front shin. Stand, rotate your body, and reach to the ceiling facing the opposite direction.

To add resistance to this abs exercise, wrap an exercise band around a pole or something sturdy and hold it in your hands.

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

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