6 Pack Abs Workouts - Get a Six Pack of Washboard Abs

                

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

 

Although exercise is a part of the plan, diet is critical to achieving a low level of body fat and attaining a six pack of shredded abs. Concentrate on green and colorful, non starchy veggies for your main meals and snacks including some complex carbs such as yams and brown rice to round out the plate. Fruit is okay but keep it before noon and only 1 pc per day at most since the sugars in fruit can hinder your goals. Clean meats such as poultry and fish are a better choice for your proteins vs fattier choices. You should also consider protein shakes to help with the intake needed.

Cardiovascular work is your next concern. If you are in need of 20+ lbs of fat loss then you need to work up to 3-5 days of 45 mins moderate cardio work preferably jogging which is your most effective fat burner especially if you wish to see fast results. The appearance of a 6 packs or tummy lines is very finicky so these tips are crucial. You can decrease the cardio to 20 mins 3-5 times per week if you are already quite lean.

In order to make your abs protrude you need to thicken those squares with weighted ab exercises. Try this program for a month and see how you can tighten your mid section in now time by incorporating the suggestions above.

Warm up with 3x20 of the Bent Knee Abdominal Hip Raises making sure those hips flick up off the mat as seen in the clip. Also ensure you are pulling your belly button into your lower back during these exercises.

Next you would follow that with 3-4 sets of 12 Reverse Decline Crunches. You can see again how the hips flick up off the board. This is important to achieve but if you are unable to at first you keep it in mind and keep working at that. Watch to not speed on the down phase. If you can, hold the knees for a second or 2 at the top to really enhance the work.

Inverted Exercise Ball Leg Pull Ins is third and you do need some upper body strength but the good news is that this exercise combines to help strengthen the chest and arms while your abs do the work to pull in the ball. Take your time with this and do each rep with a count of 1, 2, 3 - 1, 2, 3, 4 on return. Breathing out during exertion will enhance the effect. Perform 3 x 10.

Fingers to Toes Abdominal Crunches are also known as V sits, you want to keep chest out, shoulders somewhat back and settled while reaching upward and making sure your arms and legs return at the same time. Work on being able to hold this at the top for a few seconds then repeat. 3x10 is to be done with this exercise.

To make this program well rounded you would want to add 2 oblique exercises and in many cases lower back but for this particular program I focused the time on frontal core. Elbow To Knee Oblique Crunches is a nice basic yet intense addition to round out the workout. 3 x10 should be done for this exercise.

Finishing this program is one of the most intense exercises on this page. Hanging Oblique Knee Raises are counted per side so if you have 10 you do 10 per side! You cannot throw your legs up or you will swing and make things harder so control is a must! 3x5-10 will most likely be all you can get done at this stage since we pre exhausted the middle area with all the above exercises.

Try this for a month then change your program again to focus on other weak areas. You can reintroduce this program or try a newer AB program later along the line since you want to change things at least every 4 weeks. Shapefit.com has an excellent arsenal of abdominal exercises to help you toward your goal of 6 pack abs.

Kris created ShapeFit.com to provide quality health and fitness information to people from all over the world. He has an extensive background in strength training, nutrition and wellness planning. ShapeFit.com currently provides over 2,000 pages of free health and fitness content to over 300,000 visitors every month. ShapeFit.com provides numerous diet and exercise articles on building lean muscle, burning body fat, increasing energy levels and living a healthy lifestyle. Some of the fitness tools include weight loss diets, muscle building workouts, and weight loss advice.

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.

Ab Exercises – How to Sculpt Your Perfect Abs

                

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

 

Have you ever tried doings lots of ab exercises, but did not get the fat loss benefit you wanted? If so, you are not the only one.

In this article, you are going to learn how doing lots of ab exercises will not…I repeat…will not guarantee that you get the toned sexy waistline that you are striving for.

Losing fat around the midsection by doing nothing but ab exercises is a near futile effort. Why is this? It seems like there are so many “ab exercise” miracle products out there that promise you will look like a movie star in only 20 minutes, 3 times per week. That is just an example, but you get the point.

Here are 5 killer tips for getting your abs into tip top shape.

1. Doing lots of exercises for your abs won’t make you lose fat.

This goes against the common thought that you need to do lots of ab exercises in order to lose fat. The truth is fat loss comes from a synergistic approach involving total body strength training, a certain type of cardio called interval training, and a diet that is conducive to reaching your goals.

Trying to only work your abs to lose fat is trying to “spot reduce.” Spot reduction refers to the effort of working the muscle underneath the fat you want to lose, hoping that will tone up that area. Unfortunately, this is not the case! If you are going to lose fat, you are going to lose fat in the same proportion all over your body. So if you want to get great abs and lose fat, shift your focus away from just ab exercises and more towards a holistic approach involving strength training, cardio, and diet.

2. Use Circuit Training.

Your abs are physiologically different than the other muscles in your body. For example, you might train your biceps by doing 3 sets of 10 of several different exercises while taking a minute to rest in between each set.

Let me tell you, every great ab exercise workout I have ever done has consisted of a series of exercises that systematically alternates different exercises for your upper, lower, and side abs, also called obliques. So when doing your ab exercises, don’t go for the “3 sets of 10 with a minute of rest” approach.

3. Use nutritional perfection for sexy abs.

If you just want to lose body fat in general, you can be a little more lax in your diet as opposed to if you wanted to really get a ripped six pack. Remember, doing the right ab exercises are only a fraction of the formula.

The most important thing is that you want to stay away from what I call “quick carbs.” There are carbs such as white flour, white rice, white bread, pasta, fruit juices, and other junks foods. These foods are very easy for your body to break down. Because they are easy to break down, they raise your blood sugar very high after you eat them. Then, your body releases more insulin to store this excess blood sugar as fat.

If you are going to consume these quick carbs, do it in the morning and in small quantities. At least that way your body has the whole day to burn it off. Don’t forget, doing lots of ab exercises isn’t going to do the trick all by itself!

A better approach would be to eat lots of protein, good fats, and complex carbs. Complex carbs are great because they actually require your body to use calories to digest them. For example, look at fiber. Fiber is a complex carb that is very hard for your body to break down during digestion. In fact, your body has to work so hard to break down foods like fiber that is needs to use extra energy during the process. Fiber also doesn’t cause your blood pressure to rise!

So in this article you have learned that ab exercises are great, but alone are not enough to get you that sexy toned waistline. You also learned that if you want to get a great workout from your ab exercises, circuit training is a great idea. Last, you saw the basis of how a nutrition plan works to lower your body fat.

So keep doing those ab exercises the right way, keep eating right, and be persistent!

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If you are serious about wanting to reach your goals, go to Ab Exercises for some killer information.

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

He is the founder of http://www.TheFatLossZone.com, which is a free newsletter about how to safely and effectively lose fat permanently.