How to Go from Toned Abs to Shredded Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

To see toned abs you will need to get your body down to a low body fat percentage. It isn't tricky to get down to a low body fat level. There are several methods to do this that work. Honestly, getting toned abs is just a matter of self-discipline. Let's go over the basics...

A Proven Strategy to Getting Toned Abs

When you are far from your goal of getting down to a low body fat level, it will be easy to drop body fat. For example...if someone needs to lose 100 pounds of fat, they will have a breeze burning off their first 20 pounds...if someone needs to lose 25 pounds, they will have a tougher time losing their first 20 pounds. The closer you get to your goal the harder you are going to have to work. You can't continue to exercise at the same intensity level and expect to continue to make progress. You must increase the intensity level the closer you get to your goal.

Amazing Tip on How to Go From Toned Abs to Shredded Abs

This is something I have never heard anyone talk about. If you want to get really shredded abs, you simply must keep your body fat low for a long period of time. What happens is that it takes a while for your loose skin to tighten up and "fill in the grooves" in your abs. If you can maintain a reasonably low body fat percentage for over one year, I will guarantee you that you will love the way your abs look.

The Problem With "Bulking Up"

Many trainers recommend that people eat excess calories during the winter and lift heavy to gain muscle. Then in the winter it is recommended that you hit cardio hard and burn off all that fat to get ripped. The problem with this approach is that your skin never has the time to really tighten up around your muscles. If you stay lean year round, you will eventually have better muscle definition than just about everyone in your gym. The nice thing about staying lean year round is that you look good all year, not just part of the time.

In Summary...Work Your Way to A Low Body Fat Level and Keep it Low for 12 Months or More...This Is Your Ticket To Shredded Abs!Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link... Lean Muscle Fitness

Exercise For Lower Abs - Top 5 - Find Out How To Get Rock Hard Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Most of what I have learned was from research in magazines, on the internet and asking around. All of this was prior to be spending endless hours busting out hundreds of situs a day and getting no where in a hurry.

I then found out that exercise alone will not be enough to strip of that last bit of stubborn stomach fat. Correct dieting, exercise & sleep all play crucial roles.

Here are the Rated top 5 Lower ab workouts

Incline Leg Raises

1. Lie on your back on an inclined ab board keep your head on the raised side.

2. Reach above your head and grab onto the feet holders.

3. Raise your feet/legs

Hanging Leg Raises

1. Grab a bar and hang of it, while flexing your arms, shoulders and abs.

2. Slowly raise your feet up, keeping your legs straight at all times

3. Lower your legs and repeat

Hanging Knee Raises

1. Grab a bar and hang of it, while flexing your arms, shoulders and abs.

2. Raise your knees to your chest.

3. Lower back down and repeat.

(Try not to swing at all times)

Incline praying mantis

1. Kneel on an incline board.

2. Roll forward on the Ball without losing your current back angle.

3. If your back changes angle you have more likely gone to far.

Revers crunches on Ball

1. Lye with your middle back on the ball while holding a dumbbell on your chest

2. Select a weught that will have you max out at 8 - 12 Reps.

3. Move your arms in a full motion back over your head whilst holding onto the dumbell.

Please make sure you try to educate yourself on correct eating plans and sleeping habbits as all your hard work will go to waste if these two are not right.

I wish you all the best on your journey to fitness and wellbeing.

To find out in depth info on more Lower Abdominal workouts, Ab diets & Rapid Fat loss techniques go to the following link http://www.truthaboutabprograms.com

Best Diet To Get Six Pack Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Everybody wants six pack abs and a gorgeous body. But just like so many other things in life, it takes take time, hard work and persistence to get them. There is no 'secret' to getting six pack abs and I'll bet you already know how to get them. Yes, that's right. Diet and exercise are the only ways to get not only great six pack abs, but a gorgeous body and lifelong health.

Both controlling what you eat and doing exercise are necessary if you want to be successful. This article will be mainly about diet, since of the two, diet is much harder to control. First, though, just a few thoughts on exercise.

The conventional wisdom is that you must do billions of crunches, sit ups and other assorted exercises of your mid section in order to have six pack abs. Nonsense! In order to get rid of the fat you have in your mid section now, you need to exercise all the large major muscle groups. That means you need to do exercises that work your legs, back, shoulders and chest. By working the large muscle groups you will increase your metabolism much faster and thereby getting rid of fat from all over your body, including your face, neck, abs, hips and arms. You will not only loose fat, but your body will also begin to look more proportioned.

Diet is a much harder variable to control, but it is not, by any stretch of the imagination, impossible. What you need to remember though, as a general rule, is that you need to eat natural foods and not processed foods. The problem is though, that we are almost addicted to the taste and convenience of processed foods.

Here are some tips on how to break your taste for processed foods:

1. Cut back slowly on the soda and high calorie drinks.

This is the easiest way to start cutting completely unnecessary calories from your diet. If you drink 3 sodas a day, cut back to two the first week, then cut another one the second week and so on until you slowly ween yourself from them. For each soda you cut,replace it with a glass of water.

2. Start to eliminate the processed foods you eat in the same way you eliminate the soda. You know what I mean. Potato chips, cheese crackers, puddings, candy bars, etc... For each one that you eliminate, replace it with a healthy snack food like apples, pears, peaches, melons or any other fruit. You can (and should) also eat a variety of nuts, which contain healthy fats.

3. Never drink anything with high fructose corn syrup.

4. Reduce your amount of sugar intake. If you load up on sugar in coffee or tea, slowly reduce it until you can drink it with a maximum of one teaspoon.

5. Cut out desserts.

The above suggestions are ways to 'cut out' unhealthy eating habits, but that is only half the battle. The next few tips are changes you should make to add nutritious foods to your diet.

1. Eat more vegetables (I sound like your mother, don't I?)

2. Eat more salads, but slowly cut out all the high fat dressings and get to the place where you actually love Olive Oil and Vinegar (or Lemon Juice) and then use that exclusively.

3. Try to eat organically raised meats. The reason is that these animals weren't given the hormones to produce unnaturally meaty animals. If you can't or there isn't a ready affordable supply, then try to choose lean meats, such as chicken or turkey.

4. Eat healthy proteins such as fish, eggs and black beans.

5. Last, but not least, drink water all day long.

People tell me all the time that they don't like the taste of water. Well, think of all the drinks you have that you had to 'acquire' a taste for...can you say coffee, whiskey, vermouth or any other alcoholic beverage? Eventually you get to the place where you love it. It's the same with water. Add lemon or lime to it. The point is, your body needs water even if you don't realize it.

The main principle here is to eat a healthy balance of proteins, carbohydrates and fats, providing the fats are healthy fats (i.e. olive oil, avocados, coconut milk, etc...), the proteins are lean, and the carbohydrates are vegetables, fruits or whole grains. Please do not get enamored with a diet that tells you to eat only grapefruit or cut out all carbs or any other gimmick.

If you follow these general guidelines and learn how to exercise right, you simply cannot help but develop the kind of body and abs that you've always wanted. I'm sure you've heard the expression 'Slow and steady wins the race'. It's true.

If you're interested in taking your fat-loss efforts to an entirely new level, go to the following site and grab a free fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat - http://www.abs-truth.com

Abs: How Often Should You Work Your Abs?

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

How important is it to train the abs frequently if your goal is “visible abs”?

There is no shortage of opinions on this topic. People can succeed (and fail) with all sorts of abdominal training programs. Besides, great abs have been found on many people that train them religiously each day, but better abs have been found on athletes that do no formal abdominal training at all!

The most important factor in developing eye-catching abdominal muscles (the “6-pack”) is decreasing the body fat in that area, plain and simple. As for training techniques, almost everyone should train this area as you would any muscle group. Why spend 20 minutes per day doing endless crunches when 5-10 minutes every other day (or less!) will accomplish the same results? Only athletes (or back pain rehabilitation patients) may need additional abdominal work to assist their core stability in sport (or everyday function).

While most individuals in the gym believe that daily, high-volume training is optimal, there is nothing special about the abdominal muscles to suggest that a greater training frequency is required. Muscle biopsies have determined the rectus abdominis to be composed of 46% slow-twitch fibers, not unlike the vastus lateralis of the quadriceps (Johnson et al., 1972). As mentioned earlier, a more important aspect in developing a well-muscled midsection that can be shown off at the beach, is the reduction of as much body fat as possible.

To be precise, in order to have visible abs you must decrease your body fat to 10% or less. Test your body fat monthly. Have the same skilled professional do the testing each time in the same manner under the same conditions (i.e. same time of day, pre-workout, same day of the week, same diet pre-test). You would be surprised how small fluctuations in these variables can influence the outcome of body fat estimation tests.

Fortunately, the greatest body fat reductions are not achieved through multiple sets of high repetition abdominal exercises and therefore there is no need to waste your precious time performing endless sets of abdominal crunches. In fact, your time is better off spent including compound resistance exercises (exercise using many of the body’s large muscle groups; i.e. the squat, bench press, pull-ups, deadlifts, etc) and performing strategic anaerobic interval and aerobic training.

When you perform compound exercises and interval training you will realize that more muscles are working and more metabolic effort is necessary in comparison to a simple abdominal crunch. Remember that when you head back to the gym!

Compound exercises should be the best choice for helping to maintain muscle mass while shedding body fat. Anaerobic interval training promotes the expenditure of energy (fat) long after you have left the gym, thus helping to shed the body fat while you are no longer exercising. Aerobic exercise is beneficial for individuals with a lot of fat to lose (i.e. if you test at greater than 15% body fat). However, if you only have a little fat to lose before the muscle stands out, then dietary manipulations and more anaerobic training (intervals and resistance training) are the priority changes.

As for specific abdominal training recommendations, isolated abdominal training 1-3 times per week is sufficient. Abdominal training should be brief and to the point (i.e. 2 exercises, a handful of sets, and a high-intensity of training). This will require passing on the basic lying abdominal crunch and instead use exercises that incorporate resistance. Like any other muscle group, the abdominals can be trained in a rep range of 6-15 per set. This will help build optimal abdominal strength for sport and daily function and will be of greater benefit in attaining abdominal musculature “definition”.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

The Best Tip For Great Looking Abs You Can Show Off This Summer

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Who doesn’t want to show off a flat stomach and great looking abs this summer? As bathing suit and beach time come closer more and more of us are lying in the living room floor doing crunches or working out on various machines at the gym tying to find the fastest way to get our abdominal muscles to show. But there is one big mistake most people make when it comes to developing great looking abs that can sabotage all their hard work.

What is that mistake? Not including cardio and eating well. The idea behind this is simple. Even the best-trained abdominal muscles won’t show much if they are hiding behind a layer of fat. And where does our body tend to store fat? You guessed it…in the abdominal area or the belly.

So, what can we do about this little layer of extra fat that’s hiding all our hard work when it comes to great looking abs? Eating a healthy diet that includes lots of fresh fruits and veggies, whole grain rice and bread and lean protein such as fish and chicken will provide your body with the necessary fuel and nutrients without adding to the fat layer.

In addition to the healthy diet, you should also do some sort of cardio exercises every day to start burning the existing fat off. Ride an exercise bike for 45 to 60 minutes, go for a run or swim for a while. Any type of cardio exercise will do. Other ideas are going for a hike or a mountain bike tour.

As you burn more calories than you consume in the food you eat, your body will use the energy stored in your body fat to keep you going, thus melting this little layer of fat that’s hiding your abs away.

Before you know it you’ll be able to show off some great looking abs and feel great as a result of eating healthy and doing cardio workouts that not only burn fat, but also improve circulation and strengthen your heart.

For more great Home Workouts and to sign up for free workout tips, visit http://www.homebasedworkouts.com

The Quick and Easy Way to Tone Up Your Abs - Part 2 All About Abs - Nutrition

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

First Class Eating Habits = First Class Abs 90% of Ripped Ab Gurus Have Fantastic Nutritional Habits

Why Nutrition is 90% or More of Your Success

Let me explain this particular concept as it seems that the current direction is to buy fat burning pills, ab machines and do daily training. The problem is with all that training and other facts is they will never have as much influence on the layer of fat covering your abdominals as a good metabolic meal will that helps your body burn away fat every day.

Turning your body into a fat burning furnace should be your #1 priority.

Eating 5-7 meals per day is critical in order to make your body a calorie burning machine; you must supply it with 5-7 small but frequent meals. The reason you do this is because you will be continually burning calories to utilize the food. Be cautious of portion size. Eat too much of anything and you’ll never see those abs!

The more meals you have, the more your body must use energy to burn it. It’s like a furnace. You will RAISE your metabolism simply by eating more frequently.

You see if your nutrition isn’t nearly perfect, your body will always store some fat. And that fat will most likely be kept in the abdominal region. The only way to get to the sub-10% body fat region is with rock-solid nutrition. Countless people cannot do this. Their eating habits are never correct, they don’t track what they eat and they do not have the discipline necessary to eat correctly all of the time (with some cheat meals in there of course). The group of people who can do that are competitive bodybuilders.

Does this mean you can’t do it? Heck no! You just need to be acutely aware that having a ripped abdominal region is about a low percentage of body fat. To get that low, your nutrition needs to be impeccable. The more disciplined you are, the more fat you’ll burn and the more muscle you’ll keep. The lower your body fat becomes, the more your abs will show.

It’s just that simple but it’s not that easy. In the next few steps, you are going to learn exactly what you need to do in order to turn your body into a fat burning machine.

Step 1: Calculate How Many Calories a Day You Need to Lose Fat

Listen, figuring out how many calories a day you need to lose weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2...

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old Slow Metabolism- 30% Moderate Metabolism- 40% Fast Metabolism- 50%

30-40 years old Slow Metabolism- 25% Moderate Metabolism- 35% Fast Metabolism- 45%

Over 40 years old Slow Metabolism- 20% Moderate Metabolism- 30% Fast Metabolism- 40%

Example: 2134 calories x 35% (33 years old and with moderate metabolism) = 746.90

I took my calories needed above just to sit here and not move and multiplied it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together. 2134 + 746.90 = 2880.90 calories I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Lose Weight: I would take 2880.90 – 500 = 2380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline. You can also eat 15-20% below your maintenance calorie levels to get a more accurate and aggressive plan. Avoid eating below 20% for very long as your body’s will start to slow down.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal.

Step 2: Calculate How Much Protein You Need a Day to Keep Muscle

Often overlooked, protein is the key component to building muscle but keep in mind; it’s also the same fundamental that will help you keep muscle. What this means to you is that if you get enough protein during this ‘cutting’ phase, you’ll burn more fat and keep more muscle. You want to keep as much muscle as possible because you want those abs to show.

As discussed before, having a low body fat percentage is core to the ripped effect but having abs to show is common sense. Protein has many functions that you’ve learned about in the Beginner’s Guide to Fitness and Bodybuilding, one of which is to help promote and maintain muscle.

Step 1:

Take your body weight in pounds Example: 194 lbs

Step 2:

Find your body fat % Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14 Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal. Example: 186.4/6 meals = 31.07g of protein per meal As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%. But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.

Step 3: Divide Up the Calories in 5-7 Meals Per Day (Ratios)

At this point you know how many calories a day you need to burn fat and how much protein you need to maintain the muscle. Your goal is to burn fat, not lose weight and certainly not lose muscle! What’s next?

Just divide up your daily calorie requirements by 5-7 meals a day in order to determine the calories per meal and your protein goals.

That might seem like a difficult tasks but once you start using some type of fitness tracking program (like FitDay) it becomes very easy to hit your targets and understand portion control.

If you don’t track what you are eating, then dividing this up will be nearly impossible unless you eat the same things every single day (boring).

There’s nothing fancy to this step.

Preparation Ideas:

* Grocery shop for the entire week so you have an ample supply of food

* Prepare things in bulk so putting together meals is quick and easy

* Use Tupperware as it’s easy to clean and easy to control portions

* Use the grocery list from the Beginner’s Guide to pick and choose foods that are proteins, carbohydrates and good fats

Step 4: Review the Nutritional Fundamentals

On page 68 of the Beginner’s Guide there are some nutritional fundamentals that you must master overall in order to get your nutrition dialed in and it working for you. When you turn your body into a fat burning furnace you need to review these key concepts.

* Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-20% 1-2 days per week. * Getting your ratios correct (50% protein, 30% carbs, 20% fats) * Eating 5-7 meals per day * Having a lean protein source with every meal * Getting the good fats and avoiding the bad fats * Drinking enough water * Eating as many natural and unrefined foods as possible * Keeping your total fats and saturated fats low. A little bit of good fats (seeds, flax, fish) is better than a no fat diet.

Stay tuned for Part 3 that will discuss Ab training and the question that everybody wants to know - How Many Times Per Week to Train Abs?

If you can't wait, the Beginner's Guide to Abdominal Training is just one bonus book in the Beginner's Guide to Fitness and Bodybuilding http://www.beginning-bodybuilding.com

Discover the Secrets of Using An Abdominal Exercise Machine for Sexy, Scuplted Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

When it comes to fitness and exercise equipment, there are a lot of different options to choose from. This is especially true when talking about an abdominal exercise machine.

After all, the abs are the one thing everyone wants to improve upon. For guys, it's the six-pack, and for women, it's a flat, toned and tight tummy. And most people feel that if they can get a flat stomach, all the other areas of their body will follow.

So we're bombarded with infomercials that focus on the be all end all wonderous inovation of their latest and greatest abdominal exercise machine. If you just get that one machine, then you're all set!

Six pack abs, here we come! Yes, there was a little bit of sarcasm in that last part. After all, if it were that easy, if we just needed the latest, greatest abdominal exercise machine for great abs, we'd all have them by now. Instead, we seem to keep getting fatter. It doesn't really make any sense, does it?

Let me make a few points about ab exercise and getting a flat, lean, six-pack stomach.

Diet, weight training, and cardio play the biggest role in getting a flat stomach, not ab exercises or any one abdominal exercise machine.

Most ab exercise equipment is pure junk.

Most people go about training their abdominal muscles in the wrong way.

With that being said, let's look at what you can do to train your abs the right way, and what type of abdominal exercise machine can help you do it better, faster, and in more comfort.

Let's address point one above. Many ab machine advertisers, especially on infomercials, will lead you to believe that working on their adbominal exercise equipment will lead to weight loss and fat reduction, especially in the region of the abs, ie, getting rid of the bulging belly. This is incorrect on multiple points.

First, working your abs, especially on those '6 minutes to great abs' routines, burns very few calories. Second, you can't spot reduce, which is the outdated idea that you will lose fat directly from the area that you exercise.

In fact, your fat goes on based on your genetics, and this is also the way it comes off, and usually in the reverse order. And the abs is usually the last place fat loss occurs. You'll see it on your hands, face, neck, etc. first, before your stomach.

A quality abdominal exercise machine will strengthen your abdominal muscles, which will lead to a leaner, more toned stomach. But understand this - you won't see that leaner toned stomach, until you remove the fat that is covering up your abs!

Have you seen a relatively flat stomach on someone but it's not firm or toned? This is most likely because they don't work their ab muscles, so their abs aren't developed enough to give a tigher, leaner look to the stomach.

So it's very important to work your abs. But keep in mind the points being made here, that you need an overall fat loss, exercise, and nutrition program to lose the fat covering your abs so people can see the tight sexy stomach you've developed on your abdominal exercise machine.

A great thing about a good ab machine is that it will keep you working your abs. Let's face it, ab training is boring and doing conventional ab exercises like floor crunches, sit ups, leg raises and reverse lying crunches can be very uncomfortable, if not downright painful, and a lot of people develop neck problems. An abdominal exercise machine plays an important role in avoiding these issues.

If you keep this in mind, you'll know what to expect from ab exercise and abdominal machines. This way, you'll keep using it as part of an overall muscle building, fat loss program, instead of letting the machine gather dust because you didn't lose your stomach fat from working your abs six minutes a day.

Gregg Gillies is the founder of http://www.buildleanmuscle.com. His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. check it out at Build Muscle and Lose Fat and see how you can get a customized nutrition plan at http://www.mynutritionjournal.com

Best Flat Tummy Exercises for Great Female Abs

                

>>  Be Sure That You Will Never Get Six Pack Abs Unless You Know These Strategies <<

 

Are there flat tummy exercises that are the best for great female abs? Abs-olutely! To make this list, the female abs exercises must be safe, effective and can be done nearly anywhere. Your abs can be worked out every day. Here are great flat tummy exercises:

1. Tummy Isometric Crunch - exhale, then suck in your stomach as far as you can, hold for about 15 seconds. Relax and breathe. Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime.

Note - if you have high blood pressure, do not hold your breath for extended periods of time.

2. Rectus Abdominis Tummy Exercises (doesn't that sound great?):

a. Lie on your back on the floor with bent knees and your feet flat on the floor, knees and feet spread apart the width of your hips.
b. Place your hands gently on the sides of your head for support, spreading your elbows so you cannot see them.
c. With your chin tucked toward your chest, gently curl upward and forward so that your head, neck and shoulder blades lift off the floor and your lower back presses against the floor (if you want, start with your head resting on a pillow which has your head and neck in the correct position to begin).
d. Pause just a moment, then gently return to the starting position.
e. Repeat several times.

Note - do not use your arms to complete the curl. If you can see your elbows, you're cheating. Do not put your feet under anything since this lessens the effectiveness of these types of flat tummy exercises. If this female abs exercise is too difficult for you, do the next one below.

3. Sit-Back Flat Tummy Exercises - if your female abs muscles are weak and you have trouble lifting yourself off the floor in #2 above, here is an alternate flat tummy exercise for you:

a. Start in a sitting position on the floor with your knees bent, feet flat on the floor (secure your feet under a piece of furniture).
b. Cross your arms over your chest and roll your head and shoulders forward toward your chest.
c. Gently and slowly lean back, keeping your head and shoulders tucked. Continue until you begin to feel your stomach muscles contracting.
d. Then try to lean back just a bit more if you can and hold that position until your muscles start shaking. Try to hold this position with your muscles shaking for five seconds, then ease back to the upright sitting position.
e. Repeat in a few seconds.

4. Reducing Chewing Exercises - yes, as in jaw muscles used for excessive chewing as in overeating. Reducing overeating or exercising those jaw muscles less may be necessary to have great female abs. No one can see your great female abs if they are covered with body fat! Having great female abs may require losing some body fat. Losing body fat means:

a. Cardio exercise on a regular basis - getting the heartbeat up with fun whole-body workouts several times a week.
b. Healthy eating habits - eating healthy foods, eliminating sodas/junk food and taking in fewer calories than you burn each day.
c. Besides flat tummy exercises, strength training for the whole body - any muscle tissue you add will burn extra calories 24/7.

Besides looking great, having great female abs is about good health. Visually and physically, the midsection is the center of the body and the foundation of strength. Weak abdominals leave a woman weaker looking and vulnerable to lower back pain. At first, the goal is to build up the basic strength in the female abs area with flat tummy exercises. And remember, always check with your health care provider before starting any exercise program. Start out slowly and gradually build up your strength and repetitions.

For great abs and good health, the ideal is to reduce body fat down to no lower than 15-20% for women. Sometimes, doing flat tummy exercises is the EASY part, losing excess body fat is the TOUGH part. Eat right, exercise right -- it may take time, just don't give up on your dream of having those great female abs.

Olinda Rola is President of InfoSearch Publishing and webmaster of http://www.safemenopausesolutions.com - a website of physician-recommended natural treatments and articles for a variety of health issues. Visit the website for an excellent free Permanent Weight Loss report you can view online right now.