So How Can I Really Get Ripped Abs?

                

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

 

Next to the ‘bi’s’ and ‘tri’s’ in the arms, the next region that almost every body in the gym may seemingly be obsessed with may be the core…the abs as they are more commonly addressed.

Well, one can’t blame them.

Every guy knows that the cut and sculpted arms and chiseled abdominal muscles are some of the things the ladies are so attracted to and heck, with Janet Jackson or Beyonce showing off their chiseled mid-sections, should it be a surprise that even teenage GIRLS are asking: How can I get my abs ‘ripped’ like that?!

Well, male or female if this sounds like you, then I offer you the following tips.

According to what I personally use, what most boxers implement and what most trainers recommend for their clients, the following exercises are the top picks for toning the abs:

1. Bicycle maneuver.

To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.

2. The Ab-Wheel (My favorite)

-Start with a hand on each grip and kneel down with both knees together on the floor.

-Lock your arms and hold the wheel at your knees on the floor.

-Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head.

-Do not touch the floor; your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back.

-Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set AND one hell of a workout!

3. Crunches:

* Lie down flat on your back with your knees bent and your feet on the floor.

* Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).

* The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.

* To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.

* Your anatomy will automatically cause you to follow a crunching pattern.

* Trying to crunch up towards the ceiling will increase the tension on the abs.

* Hold at the top of the movement for a second and squeeze hard.

* Do not lift up into a sit-up as this works the hip flexors and can strain your back.

4. Gorilla Chin-Up/Crunch

This compound exercise works the abdominals, as well as the biceps and Lats. Start by hanging from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart. You should use an underhand S grip to hang from the bar.

Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your nose should be at the bar and your knees pulled up to your chest. Slowly reverse the movement and return to the starting position.

If you notice, these exercises above work not just ONE part of the body, but a variety of muscle groups at the same time, thus making them super-productive and less time consuming to get a whole body work out.

Now, other factors that do come to mind for toning the abs include:

* exercising all areas of your abs,

* breathing through the exercise while executing it properly,

* adding aerobics to your workout program,

* and implementing a properly balanced diet program.

So, there you have it folks, the tips to get your own chiseled abs (and might I add, toned arms and strengthened upper body at that…)

Just be careful not to be too much of a show-off come summertime…(Hey, I may be at the beach too and I’m up for the challenge of an ‘ab-dance off’!

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Abdominal Exercises Blog today for more information on how can I get a six pack?

Discover How to Use Abdominal Equipment the Right Way for Sculpting Tight, Sexy Abs

                

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

 

Stop wasting your money on useless informercial abdominal products. Learn how to effectively work your abs with the right ab equipment so you can finally develop a flat sexy waist with abs you can be proud to show off.

What ab equipment you need depends on how you go about training your abs. If you train your abs with the most people get ab exercise - lots of sets and reps - then you don't need much in the way of ab equipment. Performing sets of the basic floor crunch and reverse floor crunch are all you realy need. If these ab exercises are uncomfortable for you, then you may need some basic equipment just for comfort reasons.

Now, if you decide to train your abs properly, you'll most likely need some quality ab equipment. What do I mean by training your abs properly? Your abdominals are a muscle group, just like any other muscle group.

Let's take a look at some common misconceptions with regard to ab exercise and then we'll mention some ab equipment that actually works for you.

Is there anything out there in the fitness world suffering from more misinformation that how to get abs?

The number of ab machines constantly coming to market is mind boggling. Especially considering that they aren't needed and won't give you the results that you want.

Let's set the record straight on ab training right now and give you the real information you need so you can say no to the next infomercial ab machine and yes to actual abs.

 

• Training your abs consistently will eventually give you the flat stomach or six-pack that you want.

   

  No. It's not gonna happen if your abs are covered by a layer of body fat and doing endless sets of ab exercises is not the way to rid yourself of that excess body fat.

   

• Train your abs everyday for best results.

   

  Again, no. Your abs are a muscle, just like your chest, lats, arms and so on. You should train your abs just like these other muscles, with progressive resistance and high intensity - then allow them to rest and recover. Never train your abs more than 3 days a week.

   

• You need to do hundreds or reps and feel the burn to get great abs.

   

  Yep, again the answer is no. The abs a muscle just like I mentioned above. To get six pack abs you need to strip off the fat, but you also need to build the abs to get them to really pop out.

  If the muscle isn't developed, you'll just have a flat stomach but no abs. The name of the game is progressive resistance for sets of 8 - 20 reps, just like your other muscles.

   

• Train the abs with lots of sets and high reps to burn off stomach fat.

You guessed it. This is also false. Spot reduction just isn't going to happen as much as we'd all like it to. You can't burn fat on your stomach by doing endless crunches.

 

In order to do the proper ab exercise and develop a flat, toned, tight midsection, you need to follow these rules. And that means working your abs with progressive resistance weight training, just like your other muscles.

You need to put together a proper weight lifting program, nutrition plan, and cardio in order to rid your stomach of that stubborn layer of fat and bring yout your abs

.

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.