Bodyweight Exercises for Abs & Weight Loss

                

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

 

What ab exercise can you do that isn't done lying on the floor?

The exercise is called the Mountain Climber. Now you'll quickly notice that this
is not a traditional bodybuilding ab exercise. You don't lie on the floor and crunch
or do sit-ups in order to isolate one muscle group. That's always been a downfall
of the bodybuilding approach.

Instead, the Mountain Climber is another total-body, efficient and effective
exercise that helps you get more total body results in less time.

Stay in a pushup position, at the top, and slowly bring one knee to your chest.
Place it back to the start position, and alternate sides. Don't round your back
or let your hips move. Keep your abs braced.

Other great, often-neglected total body ab exercises include the chin-up and
push-up. That's right, chin-ups can give you 6-pack abs.

I once trained a woman that had never done chinups (it's really a shame that
more trainers don't train women to get stronger and master bodyweight exercises).

Regardless, after her first workout of modified chins (she could only do the
lowering portion of the exercise, also known in the gym as "eccentrics"), she showed
up the next session marvelling at how sore her abs were simply from doing chin-ups.
Years of ab work had never woken up her ab muscles like 3 sets of modified chin-ups
were able to do. And during the workout, she continued to be amazed at how hard
her were working during this upper body exercise.

The truth is, any good efficient and effective compound exercise will work your
abs. So you don't have to lie on the floor and bang out hundreds of crunches to
get a washboard stomach. Heck, that's not effective at all.

The 3 keys to abs are:

1) Fat loss through fat loss nutrition

2) Fat loss through interval training

3) Ab strength through efficient and effective exercises

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 all over the Internet,
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

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

How To Get Six Pack Abs

                

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

 

Ok so you want to learn how to get six pack abs. There are a few things you need to keep in mind and add to your lifestyle to get great abs. First you need to eat healthy clean food, second you will need to workout on the muscles of your core, and thirdly you will need to increase cardio if you need to lose some fat.

Exercises to get six pack abs: To really see definition in the core and abs you need to work your core at different angles and positions. There are dozens of exercises for abs. Here are some great ones to get started: Crunchs, Hyperextensions, Sit-ups, Incline Crunchs/Sit-ups, Leg raises, Hanging leg raises, Jake-knifes, Scissor kicks, Super-mans, Side bends, Twisting sit-ups/crunchs, planks, side planks, back planks, stability ball work, ab roller, Sit and Stand with good posture always.

If you add these exercises to your workouts you will see major definition and at least a

Six pack of abs, if not an 8 pack of abs, as well as a strong lower back and obliques and an overall strong core.

Foods to eat to get six pack abs: You have to watch what you eat more that how much you eat. Eat healthy clean, natural foods to keep you body full of nutrients, minerals, protein, carbs, and water. Here are some good foods to eat: Tuna, chicken, peanuts, protein supplements, fruits and vegetables, real fruit juice, whole wheat or grain bread, fresh water.

Now make sure you do not eat any junk food and unhealthy foods. Here are foods you should avoid if you want a lean strong six-pack. Do not eat chips, candy, pop, fast food, beer or alcohol, white bread, a lot of pasta, or any fatty meats or foods. Taking all the crap out of you diet will give you great results in the gym.

Cardiovascular to loss the extra fat to see your abs: If you need to loss some weight of fat off your abs, you need to add some extra cardiovascular work to your routine. Choose exercises that will increase your heart rate and make you sweet. You must get cardio at least 15 minutes per workout 3 times a week. Also get at least 1 hour of accumulated activity everyday. Here are some good exercises to loss those extra inches around you mid-section: Skipping rope is one of the best cardio exercises because you are forced to keep your posture and you use your whole body. Running up and down stairs or hill side, jogging or running, swimming, biking, rollar-blading or skating, dancing, shadow boxing, hiking, walking, and playing sports are also great activities and exercises to reveal your six pack abs.

So the bottom line on how to get a six pack abs are, you must work your abs and core muscles from many angles using a variety of exercises. Secondly you must eat healthy nutritious clean food to grow and repair your body. And thirdly you need to do your cardiovascular work regularly if you need to loss weight or fat. Also remember to breath and sit/stand with good posture, that way your core is always working.

My name is Kyle and I have a great six pack of abs. I know exactly how to get six pack abs, learn more here How To Get Six Pack Abs.

The Real Reason Hundreds Of Crunches Won't Help You See Your Abs

                

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

 

I’d like to share with you a bit of insight I had during my weekly stroll today.

Today I was thinking to myself as I do from minute-to-minute and I was reviewing some training manuals I had read recently and how I could best help my clients achieve their fitness goals faster.

While I was walking, I noticed we had a bit of rain lately and there were a few ‘splackles’ of mud puddles remaining. I don’t know about you, but I get inspiration from the weirdest stuff…

In this small mud puddle, I saw a hint of a pen. Yes, just a simple writing utensil. It was barely peeking through the surface and for some odd reason, I thought of exercise. Abs to be specific.

I thought, “It’s funny...there’s a perfectly good pen and it’s covered by all that mud. The pen probably works just fine, but as long as it’s covered by all that mud, no one will ever see it.”

This analogy then made me think as to why people come to me with questions about their abs. The questions are usually, “I do hundreds of crunches a night, but I never see my abs,” or, “I run all the time but my abs never show up.”

Here’s the answer…

It doesn’t matter how many crunches you do or how much you run, if you have a layer of fat covering your abs, you won’t see jack. I can do 1000 crunches a night if I want to but if I put on a sweatshirt, how can you tell I have a six pack?

Think of the pen and mud example: Here you have a perfectly good pen, but it’s covered with mud.

Say for instance that instead of the pen being there, there was a beautiful sculpture of a swan made out of diamonds. The swan was so beautifully crafted that even the flawed diamonds in the sculpture are perfect.

Now, as this beautiful, eye-pleasing sculpture is sitting here, how beautiful would it be if I backed a dump truck next to it and proceeded to cover it with a ton of mud?

It wouldn’t matter how beautiful the sculpture is because until you move the mud, you won’t see jack.

So it doesn’t matter how many crunches you do, it won’t matter until you remove the layer of that that’s over it.

You’ll only lose fat by doing the following things:

1. Cleaning up and watching the foods you eat

2. Building muscle to raise your metabolism and burn more fat constantly

3. Doing effective cardio to help burn the excess calories.

That’s it in a nutshell.

I mean think about it, if you’ve been doing crunches for about 3 months and you’re not seeing any results, it’s obviously not working. There isn’t an ab-fairy that’s going to pull out its magic wand and magically give you abs (but it would be nice wouldn’t it?)

There’s only three thing you need to do - clean up your diet, build muscle, and burn off more calories than you need per day.

Crunches don’t burn a lot of energy. You can do crunches until you’re blue in the face but you won’t see a 1-pack unless you burn off the excess fat that’s covering them.

No ab-lounge, cross-crunch, or ‘ab doo-hickey’ can promise you that.

Online home fitness specialist and fitness author and author Lee Smith specializes in helping people get in shape in the comfort of their own homes. For more incredible tips and tactics like these and a free subscription to his "Successful Fitness Strategies" newsletter, visit http://www.howtoachieveyourfitnessgoals.com.

Perfects Abs - Three Ab Routines To Show Your Six Pack

                

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

 

Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs is awesome abs.

How do you get ripped abs?

It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.

First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.

For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!

Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.

So here is the ab routine once you are working all exercises together.

Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!

Alright enough of the easy stuff, we're here for some serious abs, killer abs.

Onto Ab Routine 2: The ab killer! I love pet names.

This ab routine will all be done on the decline bench.

The first ab exercise? Decline hip roll/leg raise. Beauty!

Step 1: Put your head where your feet should be

Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!

Step 3: Stretch out and do a straight-legged leg raises.

Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!

Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you've turned around!)
Step 2: Lower yourself until you're about a foot short of lying fully back
Step 3: Come back up if you’re still with me!

Third ab routine exercise:
Incline Russian twists (even sounds evil doesn't it?)

Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.

Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.

Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?

Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!

No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.

Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!

Well let’s call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.

1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.

Ab routine exercise 1: Smith machine, Swiss ball hip rolls:

1.Set the bar low in the smith machine, just below the top of the Swiss ball.

2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!

3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.

Ab routine exercise 2: Partner resisted Swiss ball crunches.

1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.

Ab routine exercise 3: Swiss ball rollouts.

1. Kneel on a pad with legs crossed ball in front of you not on the pad.

2. Your hands are on the ball so it now looks like your praying?

3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.

4. Profuse sweating and clutching of the stomach. This should come naturally.

In an ab routine all together?

Smith machine/Swiss ball hip rolls x20

Partner resisted Swiss ball crunches x20

Swiss ball rolloutsx20

Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!

I'll have to buckle down!

Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women, The Calgary Sun, and www.Crosstrainer.ca

For info on Ray's book, visit the home page at: http://www.FatToFitBook.com. To get Ray’s FREE weight loss tips newsletter visit his weight loss website.