Free Ab Workout Routine + Tips To Obtaining Abs

                

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

 

So you're starting to notice the pants are a little tighter, or it's getting harder to see your toes. Whatever the reason is, don't sweat it. It's NORMAL.

I'm not writing this to make you feel guilty and cut all of your bad habits. On the contrary, I want to let you know it's fine, and that there are little things throughout the day you can do to increase your overall health, and in turn, lose weight AND develop your mid section.

The program we designed goes into more detail, but we know tips help, so we'll sum it up for you throughout this article!

So what's the hardest part about working out...finding time? Keeping it interesting? Lack of knowledge?

How do you keep it exciting?

Well, first of all, you need to start by setting easy to achieve realistic goals. We all know why goals are important, but if you don't have goals, you will stray from your original enthusiasm as time goes by.

Part of the excitment comes from reaching your goals, so start safe. The other exciting part starts when you begin to see results. But we'll get more challenging later on.

Also, when you get into a routine, you feel better every time you do your exercises (and they'll get easier and easier)...It's really quite addicting....And in some cases it helps with our everyday aches and pains. (ie: if you have trouble sleeping, exercise will likely help you sleep better.)

Most people are under the impression, to get any type of ab workout, you need to be lying on your back, right? WRONG!

You can contract your abs and do standing crunches (and sideway oblique crunches) any place, and if you combine this with activities you do throughout the day (walking up and down stairs, carrying groceries, while your are the computer) you will actually be able to develop ab muscles anytime.

Ok maybe it isn't as effective as concentrated ab exercises, but it helps big time. It will also compliment the ab exercises you already do (or are going to start!).

We have a start, lets move on!

The 'Big 3' in ab exercise.

Time to start reinforcing what you already know into your brain. If you want to get in shape, you need to do all of these.

Number 1 - DIET

Number 2 - CARDIO

Number 3 - AB SCULPTING

Believe it or not, the order of these is the biggest part when having a beautiful stomach. So for the first step on your routine...Learn to eat better! The pounds will melt off once you start eating right.

The second step: manage cardio at least 3x into your week. Since you will be losing/maintaining weight after you change your diet, you will amplify the process by increasing your heart rat and burning fat off of your tissues! Which will result in seeing your abs quicker.

And the last step which you can alternate with your cardio days is: Ab sculpting. The term should be self-explanatory so lets get on to the exercises!

**Please understand these are my opinions on effective exercises. I've read some great articles and some low quality materials on the internet, and out of everything, I've found these to be best.

Bicycle kick - Lay on your back and alternately touch your elbows to your opposite knee. I'm not going to go into too much details as you all should know what this looks like (If not, email us), but these are extremely effective for your entire stomach, and have been voted the most effective stomach exercise you can do (Whether that sentence is true is fictional, but I HAVE heard that, and I believe it!)

V-Sits - Lay on your back with your hands overstretched above your head, and with your butt on the floor and your upper and lower body relatively straight, you contract your abs and touch your toes so your body looks like a V from the side. In sets of 10-15, these are incredibly effective, but also quite difficult. Do it with bent legs when starting off.

Reverse crunches - These are great for your abs. You lay on your back, and in a nutshell, have your feet/legs up reaching for the ceiling...Your goal is to get your butt/lower back off the ground, then lower it back down. You can have your arms stretch down your sides to give you stability.

These are three of the more effective exercises I recommend, and the great thing about them is they can be done anywhere.

Get creative with your exercises, remember that your muslces love change, so alternate these with other well known ab exercises, and I guarantee once you see the slightest results, you will want to continue down the same path.

Evan Mitchell http://www.lower-ab-workouts.com

Getting Six Pack Abs Is Like Building A House

                

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

 

When most people think about getting six pack abs, they focus on, surprise surprise, the stomach, in the belief that the route to the goal is crunch, sit up, crunch, sit up.

This is a misguided view, and I'm going to illustrate it with the image of building a house.

If you just built a roof, and put it on the ground, it may look good for a while, but is is unsustainable.

It has no solid foundations, and cannot last. It won't be long before the admiring glances will disappear, as will the roof, and you'd have to start again.

If you want to build a house properly, you have to put in the long work, starting with the solid foundation. Then you work upwards, working over the whole house, and finally you put the roof on.

The house, and anything in it are solid, secure, and there to last, a permanent fixture needing no more than routine maintenance.

The same applies to getting six pack abs. All the adverts that claim fast results and rippling stomachs are leading you and your wallet down a wrong path.

You need the solid foundation, which is an all round fitness regime.

Trying to build any muscle is isolation is very hard, and not healthy anyway, so don't just concentrate on the stomach.

You'll need to get rid of any belly fat before your abs are even visible, otherwise any crunches and sit ups are a waste of time.

Finally, when you have got your general fitness up, and developed a sustainable healthy diet, basically anything in moderation, then your house is built.

At this stage, your stomach will be well defined and looking good. If you want to then put in extra work on that area, go ahead, but make sure it's just the topping to the general foundation.

So, I hope I've shown how you can imagine a building project to help on your way to getting six pack abs!

Gordon Bryan only recommends one six pack course. Read about it and grab his FREE 8 Step Goal Achievement Plan at: http://www.gordonbryan.com/sixpackabs

Using Liposuction to Get a Sexy, Flat Tummy or 6 Pack Abs

                

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

 

Liposuction and weight loss

--------------------------------------

Often times as humans we tend to lose patience with a lot of things. Losing weight
or getting a six pack abs is no exception. We want to lose weight now. There are
a wide variety of alternative ways of losing weight or sculpting a perfect body,
quickly. Liposuction is one of them. I'm not endorsing liposuction in any way.

If you're considering liposuction to get a 6 pack abs, then this article will
give you a basic understanding of the process of the surgery. When it can aid, how
it is done and how you might look and feel after the surgery. It is important to
note that 6Pack.co.za is not promoting liposuction. Proper nutrition, cardio exercise
is the way to go.

What is liposuction?

Liposuction is a process that can used to sculpt the body by removing surplus
fat from targeted areas. Sculpting can be done one a lot of areas including the
abdomen, thighs, buttocks etc.

Liposuction is also known as lipoplasty or suction lipectomy.

As technology advances a lot of new techniques are being used, including ultrasound
assisted lipoplasty, super wet technique, and the tumescent technique. There are
some of the new tools that can assist many plastic surgeons to help patients achieve
their goals quicker.

It is important to note that no type of liposuction is a substitute for proper
old fashioned dieting and exercise. However it can be a useful tool that can be
used to remove stubborn areas of fat that does not react to traditional weight loss
methods or exercises.

If you are seriously considering doing liposuction, then do the following:

· Consult a medical doctor and plastic surgeon to see if you qualify to become
a candidate.

· Do some research by reading up on liposuction and also the alternative techniques.

· Speak to people that have gone through it.

· Weigh up the pro’s and the con’s of the surgery

For who is Liposuction?

People who have realistic expectations of what the surgery can do for them. They
should be physically fit, mentally stable and realistic in their expectations. The
candidate should also have a normal weight and elastic skin. The surgery carries
a great risk for potential candidates with medical problems. People with poor blood
circulation, diabetes, and heart or lung disease should not do the surgery. They
have to consult with the medical experts.

The process: A basic explanation.

1. The doctor must consult with potential candidate and evaluate if the person
is medically and mentally fit for a surgery.

2. If medical check is successful then the plastic surgeon can help you decide
on which option or technique to take. Here the candidate can ask lots of questions.

3. Preparation and guidelines are given by surgeon. What to eat and drink, smoking
etc.

4. Venue is given where surgery is going to take place.

5. Surgeon chooses anesthesia to be used. Depending on the volume of fat to be
removed.

6. The surgery time will vary depending on the amount of fat to be removed.

7. The surgeon inserts a tube through small incisions in the skin. At the other
end of the tube is a vacuum pressure unit that suctions off the fat.

8. After surgery a compression garment is given. This helps to reduce swelling
and after a couple of weeks there should be positive results.

9. Surgeon might suggest for patient to walk around to reduce swelling and prevent
blood cloths from forming.

10. Strenuous activities should be cut out.

11. Patient should go for regular follow up visits to the doctor to monitor and
also to check the progression.

12. The new you. There should be a visible difference.

It is important to note that nothing in life is guaranteed and there are lots
of risks involved. Results will vary from person to person. If a person’s expectations
are realistic, they will be very pleased with the outcome of the surgery. Person
might feel better in clothes and more confident about self. The flat stomach might
be visible.

Healthy diet and proper regular exercise should be in place, to maintain the
new shape. This is one of the most important steps after a surgery.

Lawrence Carelse, author of fitness articles. Owner of
http://www.6pack.co.za

Ripped Abs - How to Get a Stunning and Sexy Six Pack

                

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

 

Having ripped abs is definitely the sign of someone who keeps
their body in great shape.

When you see a model who has ripped abs on the cover of a magazine, you wonder
exactly what it is they to to look so amazing.

This article will show you the guidelines that people follow to get ripped abs,
and how you can do this too.

How to Get Ripped Abs

RIPPED ABS TIP #1: Lower your body fat percentage.

This is absolutely crucial if you want ripped abs. If you are a man who wants
ripped abs, you will need your overall body fat to be less and 10%. If you are a
woman who wants ripped abs, you will need your overall body fat percentage to be
less than 14%.

A person could have an amazing set of ripped abs, but will not be able to see
them if they are covered up by a layer of fat.

So in order to get ripped abs, you absolutely must lower your overall body fat,
and do it the right way.

RIPPED ABS TIP #2: Total body strength training and high
intensity cardio to raise metabolism.

To lower your body fat and get ripped abs, you need to raise your metabolism.

You can do this by combining total body strength training with high intensity
cardio. By doing this, you will raise your active and resting metabolism. This will
make your body burn more calories while exercising, and also at rest.

Most people try to get ripped abs by doing hundreds of crunches everday. While
this may help you build a strong core, it will not help to raise your metabolism.

If you want to exercise to get ripped abs, you need to add lean muscle mass that
will raise your metabolism. This will help you to burn lots of body fat and see
those ripped abs start to come through =)

RIPPED ABS TIP #3: Eat the right foods.

If you eat 4-6 small meals per day that consist of high quality protein, complex
carbs, and healthy fats, you are one step closer to having ripped abs.

These foods are great for building muscle and burning fat. By spacing them out
throughout the day, you will help to control your appetite and regulate your blood
sugar.

Regulating your blood sugar is very important in the quest to get ripped abs.
If you a big meal, your blood sugar rises drastically. Then, your body releases
more insulin to store the excess blood sugar as body fat.

Eating smaller meals of better foods helps to prevent this.

Remember, good nutrition is the cornerstone of having ripped abs!

So in conclusion, you can see that great nutrition combined with the right type
of exercise is the ultimate solution to having great abs. When you combine these
principles and lower your body fat percentage, you will see those ripped abs start
to come through!

Want to Reprint this Article on Ripped Abs?

Reprinting is welcome as long as the content, links, author bio, and resource
box are all included and remain completely unchanged.

For a FREE 47 page ebook titled How to Fire Up Your Metabolism and Lose Fat Permanently,
go to Ripped Abs and learn
some killer fat loss tips.

Tom is also the author of
http://www.ScamFreeFatLossProducts.com,
where he offers independent reviews of high quality fat loss products.

Tom Gifford is a Certified Personal Trainer (CPT) through the American Council
on Exercise and also holds a bachelor's degree in Kinesiology (Exercise Science).
Tom specializes in effective fat loss training for people who have tried all the
fad diets and exercise gimmicks.

What Are The Best Abs Workouts To Get That Sexy 6-Pack?

                

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

 

These days most people start exercise programs to strengthen and tone up their abdominals. These muscles are very important for mobility and by strengthening them, you will also be able to improve posture and prevent back ailments. In fact, many people who visit the doctor with lower back problems are given abdominal exercises to help relieve the stress on the vertebrae on the spinal nerves. Bicycle Maneuver. Lie flat and press your lower back to the floor. With hands beside head, bring your knees to 45-degree angle & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side.

2. Captain's Chair. Stand on chair and grip handholds to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Don't arch the back! Click here for picture.

3. Exercise Ball. Lie face-up on ball and either cross hands over chest or place them behind your head. Contract your abs and lift your torso slightly off the ball, pulling the bottom of your ribcage down toward your hips. For beginners, place the ball under the upper part of the back. For advanced, the ball should be under lower-mid back.

The most well known abdominal exercise is the sit up popularly know as the crunch. There are variations of this ab exercise such as the Twisting Sit up and the Roman Chair Sit up. Each exercise variation is aimed at strengthening and toning your different sections of your abdominal region such as the upper abs, lower abs and the obliques (love handles). Although most people don't realize it, exercising other parts of the body, such as doing leg raises also helps to strengthen the abdominal muscles. There are also many types of abdominal exercise equipment on the market to help you lose inches and tone your midsection.

You can go to a gym to do exercises, but much of the exercise equipment intended to help you strengthen your abdominal muscles is relatively inexpensive and you can use it at home. The pulley is one such piece of exercise equipment that is easy to use. All you have to do is attach it to a doorknob and pull each side in turn, this working your abs. Another piece of exercise equipment is the exercise ball. To use this ball, you sit on the ball with your feet flat on the floor. Then you slowly slide until the ball is under your back and your body is parallel to the floor. Tighten the abdomen muscles and hold for the count of ten and then release. You can repeat this exercise 5 - 10 times when you first start. When these exercises seem too easy you should add different advanced exercises to take your ab workouts to the next level.

As with all abdominal exercises, you should start slowly and if you are using equipment make sure that it is safe and well maintained.

Check out http://www.1-stop-fitness.com/ for articles on ab machines review and used stairmasters

Review - The Truth About Six Pack Abs

                

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

 

Do you spend hours working out on your abdominal muscles?

Are you seeing any results?

Have you any idea what is preventing you from developing a six pack?

The answer my friend is because you have a high body fat mass and it is covering the six pack that you desire so much.

Your six pack is hiding under a layer of fat that no amount of exercise will help to remove.

A six pack is longed for by most people in this world - admittedly mostly male people - and the answer seems to be in "The Truth About Six Pack Abs".

I have been involved in the fitness industry for over 20 years and finally this guy Mike Geary says he has put the true facts out there for anyone to use....or has he?

Strangely the main focus of the book is on nutrition, but it is also a full body fitness program. You may think that working out down the gym, doing all the right exercises is sufficient, well you couldn't be more wrong. If you don't eat the right foods or if you have a huge daily calorie intake then you will never get your six pack. Eating healthily doesn't mean you can't still have a burger or a pizza but it does mean you can't eat it all the time, everyone has a social life and as long as you leave eating things like pizza and burgers for those occasions then you could still get your six pack and possibly get it sooner than you think.

Eat lots of fruit and vegetables, cut down on the red meats and eat plenty of fish and chicken, keep a record of what you are eating everyday and you'll soon see when and where you are over eating then you can change what you are eating or cut it out all together. Should you take supplements? The truth is 95% of them don't work anyway, real food is always best as long as it is the right food. Losing the fat from your abs can only be done with a proper nutritional program and a specific training routine, metabolic rates are increased releasing hormones that stimulate your body to build muscle and burn fat.

Excessive cardiovascular exercise can also be counter productive but you shouldn't stop it altogether. The Truth About Six Pack Abs contains a secret method that the exercises are built around to maximize your metabolic rate and increase your fat burning abilities.

Don't waste your hard earned cash on supplements and abs gimmicks that don't work, spend a fraction of that money on The Truth About Six Pack Abs and see the results for yourself... on yourself!

My name is Gary Everson and I have been specializing in nutrition and fitness for more than 20 years. I have experience as a personal trainer and also offer fitness and nutritional advice. The Truth About Six Pack Abs is a fitness program which straightens out all of the fluff and fallacy that is currently in circulation about getting washboard abs. It has been written by fitness expert Mike Geary after years of practical application and after countless hours of research in preparation of this complete solution.

Nice Abs - 3 Killer Secrets for Stellar Abs

                

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

 

Are you looking for the best way to get nice abs?

Getting nice abs can be a difficult task if you are not using the right tools.

When most people try to get nice abs, they try to do it by doing hundreds of crunches and by crash dieting. This approach is sure to end up with a lot of frustration and very few results.

Getting nice abs requires a very specific approach that is probably not what you expected. Nice abs do not happen overnight. If you really want nice abs, you will have to put in the time and effort to make it happen.

Here are some guidelines for what is takes to really get nice abs:

1. Decrease your overall body fat percentage.

This is the most important part of getting nice abs! You might great abs, but if they are under a layer of abdominal fat then you will never see them.

Lowering your body fat percentage is an absolutely crucial part of getting nice abs.

For men, you will need a body fat percentage of <10. For women, you will need a body fat percentage of <14.

Getting nice abs by lowering your overall body fat can be done by taking the right approach to diet and a specific type of exercise.

2. The right food choices for nice abs.

In order to lower your body fat percentage to get nice abs you have to make good food choices. This can be accomplished by following these guidelines:

Decrease your overall number of calories.

Depending on your body size and caloric needs, this will be different for each person. However, the general rule remains the same. If you eat less food, you will decrease your overall number of calories and be on the way to getting nice abs!

Eat 4-6 small meals per day.

This is an important step to getting nice abs because it helps to regulate your blood sugar. When you eat a big meal, your blood sugar spikes. Your body responds by releasing more insulin, which then stores the excess blood sugar as body fat.

Consume high quality protein, complex carbs, and healthy fats.

Eating chicken, fish, turkey, etc. are all great sources of hgh quality protein.

Complex carbs are great for getting nice abs because they require extra energy during digestion. Simple carbs (also known as high glycemic) are broken down very easily and cause your body to release more insulin to stores the excess as fat.

You can find healthy fats (omega 3's) in a lot of fish, which is also a great source of high quality protein.

As you can see, having a great diet is key to lower your body fat and have nice abs!

3. Total body workouts.

Instead of doing lots of crunches and hoping nice abs will be the result, try doing total body strength training workouts.

Total body workouts should include lots of multijoint exercises for your chest, back and legs. Doing core work is also a great idea. More core work will not get you nice abs all by itself, but it will help your body develop a strong base.

Total body strength training for nice abs is important because the more muscle you have, the more calories you burn. This is also known as increasing your metabolism!

So instead of trying to do lots of crunches to get nice abs, try doing more intense total body strength training instead.

If you follow these guidelines, you will find that getting nice abs isn't so hard afterall. It just takes some hard work and dedication!

Want to Reprint this Article on Nice Abs?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

For a FREE 47 page ebook titled How to Fire Up Your Metabolism and Lose Fat Permanently, go to Nice Abs and learn some killer fat loss tips.

Tom is also the author of http://www.ScamFreeFatLossProducts.com, where he offers independent reviews of high quality fat loss products.

Tom Gifford is a Certified Personal Trainer (CPT) through the American Council on Exercise and also holds a bachelor's degree in Kinesiology (Exercise Science). Tom specializes in effective fat loss training for people who have tried all the fad diets and exercise gimmicks

Beach Body Abs

                

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

 

 With the return of warm weather in the spring, thoughts can never be too far behind of the approaching summer and the many wonderful outdoor activities that we’ll often associate with it and among our top favorite summertime activities will always be the trip to the beach. Warm blue skies, refreshing ocean breezes, hot sand, cool waves and the many attempts at constructing the perfect sand castle; you can swear you’re almost there just thinking of it. But that mental image just wouldn’t be complete without also including images of hard, bronze bodies in attractive swimsuits soaking up the sun. Let’s face it, attractive physiques will always be a top draw at the beach and the abs, or midsection, is the first thing that everyone notices.

But showing off beach body caliber abs certainly don’t come easy. Successful ab training is a combination of a healthy, lean diet, consistent cardio work, and a comprehensive abdominal training plan. While all of that may sound daunting, it is certainly within your ability to attain a chiseled midsection that other beach goers will positively ogle at, and you certainly still have enough time to do so. This article will provide you with the steps you’ll need to take to help you look your beach-body best.

Diet

The first thing you’re going to have to change will be your diet. It goes without saying that even if you had the best abs in the world, it will still look pretty ordinary if a layer of bodyfat covers it. Diet plays a crucial role in defining your midsection so some modifications will be required in order for your body to look it’s best. To begin with, get into the habit of using a diet log to keep track of your meals. Everyone is less likely to cheat when they know they have to write down everything they’ve eaten each day. An elaborate journal isn’t necessary either; a simple notepad can work just fine. Also, begin switching to six small meals a day now instead of three larger ones to help rev up your metabolism as well as prevent the stretching of the stomach and the abdominal walls which occurs when one gorges themselves in food.

Next, you’ll want to start creating a slight caloric deficit each day to help burn away the bodyfat. It is recommended that you work on losing only a pound or two, a week, of bodyfat. The weekly loss of any more weight than this, for the typical person, probably includes substantial amounts of water weight and muscle tissue and can wreck havoc on your metabolism. Remember, it’s the bodyfat that’s covering your abs that you’ll want to lose so a good rule of thumb is to cut back your daily energy requirements by only around 500 calories a day.

Now if you’re not sure what your daily energy requirements are for your current bodyweight (or the amount of calories you will have to consume each day to stay at your current weight), you can use this easy-to-remember formula as a guide. To estimate your daily total caloric needs, multiply 24 times 1.0 (if you’re a man) or 0.9 (if you’re a woman) by each kilogram of bodyweight you weigh. Then multiply that result by 1.7 (for a moderately active man) or 1.6 (for a moderately active woman).

(Men) 1.7 x 24 x 1.0 x bodyweight (in kg)

(Women) 1.6 x 24 x 0.9 x bodyweight (in kg)

To determine how many kilograms you weigh, divide your bodyweight in pounds by 2.2. Remember though that this formula is only a guide. It is highly recommended that you use the formula as a starting point, and then pay close attention to your body in order to fine-tune your calories according to how your body responds to your efforts. Look at your body in a mirror, if it doesn’t appear (or feel) as if your body is losing any weight after a week or two, then reduce the amount of calories you ingest even more.

Cardio

You’ll next want to start including cardio (aerobic exercises) into your weekly routine. There are few short-term options that can burn calories and strip away the bodyfat better than sessions of aerobic activities. It is no coincidence that even top-level bodybuilders will steadily increase their cardio workouts as a contest approaches to help really bring out their muscle definition. Begin by working out 3-4 times per week for 20 to 30 minutes at a time on a treadmill or a stationary exercise bike. Then work your way up to more intense sessions of at least moderate intensity for 45 minutes or longer by weeks 3 and 4. The last few weeks before you hit the beach, you’ll want to include interval training into your routine to really help blast away the last few pounds of bodyfat.

Exercise

Spot-reducing your way to abdominal definition is a myth. It is impossible to localize fat loss over any one specific area of your body and is the reason why it is important for you to also watch your diet and include aerobic training if you truly wish to showcase some beach-body abs. But the inclusion of some solid abdominal training is still important for great abs. Strengthening the abdominal wall will tone and help reduce, if not prevent, any unnecessary sagging of the belly. Also, abdominal workouts will certainly develop the muscles of the ab (particularly the rectus abdominus and the external obliques) and enable them to easily become more visible, sharper and tight.

While there are literally hundreds of abdominal exercises to choose from, it is important that several considerations are first kept in mind before performing any of them. First, it is strongly recommended that you learn how to focus on feeling the contraction of your abs when exercising and really squeeze the muscle at the top of any rep. There are many individuals out there who lay claim to performing several hundred sit-ups per day, but it is the quality that counts here and not necessarily the quantity. Become more efficient when performing your abdominal exercises and allow the muscle do the work and do not use the mechanical involvement of other bodyparts or even momentum to help swing the body in order to complete any reps. Additionally, make sure that you maintain continuous tension while performing your reps and never allow your body to rest at the bottom of a movement. Finally, be sure to breathe in during the relaxation phase of your movements and exhale during the contraction phase of the reps.

Having now prepared yourself, choose three exercises to perform for your abs and complete 2 sets, of 15 – 20 reps on each exercise, three times a week. Once again, focus on squeezing the muscle at the top of the movement and go in a slow, deliberate manner during each repetition. Recommended abdominal exercises for beginners during their first week would be crunches (with legs supported on a bench), seated twists, and knee-ups or lying leg raises. As the next few weeks progresses and your conditioning improves, you will need to increase the intensity factor for the abs to really shine. Begin by increasing the number of sets of each exercise from two to three and then add additional, more advanced, movements to allow for up to five exercises for your abs. Recommended abdominal exercises during this stage could include reverse crunches, crunches on an incline board, vertical leg raises, medicine-ball twists and decline-bench twisting crunches. You literally have from hundreds of movements to choose from. During the last two weeks before you hit the beach, begin cutting back on the rest time between your sets and also start to include supersets of your exercises in which you complete one set of each exercise without stop.

While there are still other factors that could be included for consideration of your ab training, consistently eating a lean diet, performing cardio work and exercising your abs with sufficient intensity will always remain at its core. Put in the work on those three tenets of abdominal development and you’ll be sure to possess a beach-body that will look great in a bathing suit and absolutely turn heads this summer!

Nathan Boyd is author of the highly rated ebook, "The Fitness Lifestyle" and the current Director of Pro Fitness of Texas. Nathan encourages everyone in their pursuit of becoming physically fit and maintaining it for a lifetime. All questions and comments are always welcomed!

http://www.weightloss-cookies.com

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