Best Ab Exercises? Get Hot Abs with These Popular Abdominal Exercises

                

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

 

Looking for six pack abs to improve your appearance but don't know where to start?
These six pack stomach exercises aren't incredibly difficult, but they are very
important (and very specific) because your goal is so defined. The following three
exercises are some of the best ab exercises for those wishing to get six pack abs,
so take good notes!

Crunches are where you lay flat on the floor with the exception
of your knees that must be bent. Alternate moving each arm over your chest while
feeling your abdominal muscles tightening up and possibly burning to get the full
effect. These are widely considered to be the best six pack stomach exercises, but
there are others that can achieve your goal. However, six pack stomach exercises
should be rotated on a regular basis.

Lying Bicycles are when you are lying supine on the floor with
your legs raised at the hips and hands beside your head. Bending your right leg
at the knee while pulling your right thigh up at the hip along with curling your
spine will achieve the goal. Just as you may have been able to glean by reading
the title, this exercise should make you appear to be riding a bicycle while lying
in the floor.

Seated Jackknife exercises are when you are sitting flat on
a bench with your legs extended in front of you with your upper body at a 45 degree
angle to the bench. Fold your body by bringing your legs in and curling your spine
forward and bend your knees as you raise your legs inward. Hold the position for
a moment and then return to the original position.

Don't believe that doing six pack stomach exercises one day will create a six
pack the next day, it is definitely a process! Just keep in mind that this is a
major goal for you and you wanted it so bad in the beginning. These integral six
pack stomach exercises are a great first step, but there are more to come, stay
motivated!

For more of the
best abdominal exercises,
download the
Free
Ab Exercises ebook available at
http://sixpackabs.com-411.com/signup
Today!

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.