by Matthew Blasi

Discover The Most Excellent Ab Workouts Available…
Guaranteed To Produce Results!

The first thing people do when they feel the desire of sculpting great abs is they start immediately with crunches. It is the most common exercise we know for our abs. But, are crunches the perfect way for you to have a small belly or the six-pack muscles you dream of?

Maybe. Even in the old days, gym instructors and trainers always believed that crunches are the best way to flatten your tummies. The basic crunches have transformed over time into a variety of style and techniques which also can give a more total body workout. To sit over an exercise ball to do the crunch is an excellent representation of this evolution. You can plop the ball beneath your mid or lower back. You have a choice whether you want to put your arms behind your back or simply cross them up above your chest. Work with your abs to tighten the bottom of your rib cage down to your pelvic. You must focus on keeping the ball still. It is an easy exercise that works not just for your abs but also for your entire body. It is fantastic for improving your core strength and stability.

You can also observe the development of the crunch by the positioning of the arms. During our younger days in school, you may have been trained to do crunches by putting your hands behind your head or cross them on top of your chest. One of the latest and improved crunch is particularly for the upper abs done by extending your arms straight behind your head. Your aim is to bring up your shoulder blades away from the floor through the power of your abs while maintaining your arms straight and parallel to your ears. Unlike before, you don’t need to sit up all the way anymore.

Another kind of crunch is the reverse crunch which is sure to be one of the most effective ab workouts. Instead of moving up your upper body from the floor, this time it will be your knees that must be pulled towards your chest while keeping your feet together. The goal of the exercise is to raise your hips off the ground instead of getting the strength from your legs to achieve the target position.

Lastly, crunches have progressed in one final way which is the full vertical crunch. This is a kind of crunch that covers both the upper and lower ab muscles. It is performed with your back on the floor while pulling your legs up in the direction of the ceiling. Put your hands at the back of your head and move up your shoulder blades off the ground. Subsequently, you will form a “u” shape with your upper body by thrusting your heels to the direction of the ceiling.

Crunches may be one of the most effective ab workouts. But then again, some other known exercise routine can do excellent for your abs too. One of the examples is the bicycle exercise which has been effective in working the rectus abdominis muscles. It helps you obtain the true six-pack abs and forms the oblique muscles on your waist. Again lay on the floor for this formation placing your hands beneath your head. Pull your knees in the direction of your chest while moving up your shoulder blades from the ground. Extend your left leg and twist to the right your upper body pushing your left elbow all the way to your right knee. Next, shift sides as you continue to interchange for 2 to 16 reps. This ab workout and some other exercise routine such as the captain’s leg raise and the ab rocker can make your dreams of having superb abs come true.

As you can see, there are many ways to specifically target your ab musculature. By varying your style of crunches, you can indeed progress and strengthen your abs. Combining this strategy with a healthy diet, you are well on your way to achieving your goal of perfect abs.

Find More Ab Workout Articles

by sirwiseowl

There is no doubt about it, home ab workouts are the simplest and fastest way to obtaining great abdomen muscles. While expensive gyms offer one or two machines that work specifically on your abs and obliques, ab workouts at home are just as effective, much cheaper, and allow you to stay motivated within the comfort of your own home. With only dedication and a little bit of your time, you will jump with joy when you start to see the results getting better and better. A lack of motivation is the chief reason people give up on sculpting their abs in the first place, while pain resulting from improper techniques comes in at a close second.

Click for Lose Your Belly Fat and Get Six Pack Abs

To help begin your journey, I will greatly detail one of the most popular ab workouts out there that you can easily do at home. Afterwards, much more information can be found on weight loss and ab workouts in the link at the end of this article. The name of one of this popular home ab workout is called ‘The Bicycle Exercise,’ rated the best abdomen exercise from the American Council on Exercise. It targets both the six-pack and the obliques. To do this exercise properly, please:  

Click for Lose Your Belly Fat and Get Six Pack Abs

1) Lie face up on the floor with your fingers laced behind your head.

2) Bring your knees in towards your chest and lift your shoulder blades off of the floor without straining your neck.

3) Straighten your left leg out while simultaneously turning your upper body to the right, bringing your left elbow towards your right knee.

4) Now switch sides, bringing your right elbow towards the left knee.

5) Continue to alternate sides in order to start a ´pedaling motion´ and continue for 12-16 more reps.

There you have it, an easy outline to one of the best ab workouts available. Many other efficient ab workouts are out there, such as the vertical leg crunch or the long arm crunch, but ´The Bicycle Exercise´ is undoubtedly one of the top home ab workouts to begin sculpting your ab muscles today.

Click for Lose Your Belly Fat and Get Six Pack Abs

Find More Ab Workout Articles

by Kjirstin

Hi everyone and welcome back to the second last week of the ultimate ab workout challenge and the road to 6 pack abs!  If you have made it this far and stuck with the program, I am mighty proud of you and you have certainly shown your persistence.  Hopefully you are proud of yourself as well and if you have stuck with doing the exercises 5 to 6 times a week and kept your diet clean, you should be definitely seeing the results, seeing those abs and reaping the rewards for your labour!  Now you want to keep it up.  You want to go hard in these last two weeks and give it all you got.  Do the exercise and keep your diet clean and push yourself to that next level.  Now, without further adue, lets get right into the exercises!

12 Weeks to 6 Pack Abs Workout Challenge – Week 11 Exercises

Exercise 1:  Long Arm Crunches

2 Sets of 15 Reps with 10 to 15 lbs Medball

Exercise 2:  Accordion Crunch

2 Sets of 20 Reps per Side

Exercise 3:  Plate Knee Tucks

2 Sets of 20 to 25 Reps Holding a 25 lbs Plate

Exercise 4:  Seated Lower Ab Circles

2 Sets of 10 to the Right and 10 to the Left

Exercise 5:  Jump Band Crunch

2 Sets of 10 to 12 Reps to Both the Left and to the Right

When doing the exercises, keep up the focus and control each rep and keep tension on those abs.  Take as few breaks as possible and challenge yourself to finish these workouts in the fastest time possible without sacrificing good form on each rep.  Keep up your commitment to the exercises and your diet each day.

If you have made the commitment and stuck with this ab workout series, then I encourage, if you haven’t already to search and look for an entire body workout and nutritional program, similar to that of the ab workouts presented in this series.  An organized workout training and nutrition program for your entire body is the key to unlocking that ripped, strong, muscular and healthy body that’s inside of you.  You have shown dedication throughout this series and are seeing the results from your abs.  Its time to step it up a notch and develop the rest of your body!

More Ab Workout Articles

by adamcress

Do you know the secret to a killer ab workout? The secret is you just have to do it. Creating killer abs is about the work you put in for the results you want. There are no shortcuts to sculpting those 6-pack abs. The problem is there is too much hype out there on the best way to get a set of killer abs. We are bombarded daily by TV commercials showcasing the latest piece of ab exercise equipment or miracle pill that will mold our bodies to look just like the models with the firm toned bodies they use to sale the stuff. We see it everyday, some excited loud talking exercise “guru” trying to sale the latest ab blasting device that will give you a set of abs just like those good looking fitness models using the equipment in the background. And you can get those nice abs if you use that device 3 days a week, 20 minutes a day. Now the first thing you have to ask yourself is, just how did those models get their bodies to look like that? It probably wasn’t by doing some pseudo-crunches on the ab blaster lounge or whatever they call it. They probably didn’t get that way by taking some sort of fat burning miracle supplement either. No, they got those bodies by working hard for them. A killer ab workout is a combination of exercise and diet and that’s what those TV commercials are leaving out. There is no one abdominal exercise that will give you the abs you want. Why? Because while ab exercises are good at strengthening the abdominal muscles they do very little to burn the fat that hides those muscles. If you want to have a set of killer abs you have to lower your overall body fat content too. There are three main things you must do in order to have a killer ab workout. • Core Strengthening Exercises – You must exercise and strengthen all your core muscles, not just your abs, if you want that firm toned midsection. In addition it is vitally important that you also exercise your major muscle groups which include your legs and back. These are the biggest muscles in your body and working them burns more calories then exercising just your abdominal muscles. • Cardio/Aerobic Training – The key to getting rid of fat is burning more calories than you take in. Aerobic training does just that. If you want to get rid of belly fat then get up off the couch and go for a walk, take a bike ride, or play some hoops. Find something you like to do and keep doing it. • Diet – This has nothing to do with the latest diet fad. This has everything to do with the nutritional value of the food you eat. Your body is a high performance machine. It needs protein, carbohydrates, fiber, and vitamins and minerals to function properly. A lean healthy diet will allow your body to metabolize its fat stores more efficiently. The key to having a killer set of abs is an exercise and diet plan that takes into account the entire body. You must remember that your body is a system and the better you take care of the entire system the better your health and fitness level will be. The road to killer abs involves total body workout and diet plan.

More Ab Workout Articles

by sirwiseowl

Every workout program that you use should have exercises that train each part of your body. Exercises should be performed for each muscle group, chest, back, arms, legs and of course both lower and upper abs. The abs should be trained more often than the larger muscle groups.

Ideally you should target a different muscle group on each individual day. For example on Monday train legs, then on Tuesday train chest and so on through out the week. Doing things this way will make sure you don’t concentrate on some muscle groups and miss out on others. It is essential that your body stays in proportion and one area is not overly developed in comparison with another. If you are serious about you’re body looking good, proportion and shape are of utmost importance.

In your lower abs workouts you need to do 2-3 different exercises such as lying leg raises, leg scissors, and leg raises off the end of a bench. Each exerercise will hit a different area of the lower abs to ensure a through workout of this area. Then do 2-3 more exercises this time for your upper abdominals. Including sit ups, crunches and hanging leg raises for a complete ab workout. Training the midsection three times a week soon provide stunning results in this area.

The intensity does need to be increased each workout in order for your body to change as if there is no change in intensity there will be no change in your body, doing the same old routine will get you nowhere, intensifying your work out however will produce dramatic changes in your body. It important that you stick to your ab workouts and soon you will see starting results in your lower abs. It generally takes about three weeks to see visible changes and once these changes occur they gain in momentum. It’s like pushing a car, setting it in motion is the most difficult part but once it is moving it becomes much easier.

Start now with your lower abs workouts and soon you will have an amazing set of abs like the guys (or gals) in the magazines and you will feel proud to take your shirt off at the beach or gym.

by Arizona Shona

Are you frustrated because you have been told several things about different lower ab workout but you think it’s quite difficult and impossible for you to do? Don’t worry because I’ll share with you some best lower ab workout that are easy to do and you will surely have great looking abs in no time without doing something really hard. Here’s the top three lower ab workout you can try to do:

Click Here For Flex Belt Limited Free Trial!

1. Leg Lifts

This is a kind of exercise wherein you lift your legs while laying on your back with your hands under your buttock. This is a best lower ab workout because you can really feel the strength you are giving in this exercise and you will surely burn calories too. It’s a great exercise that can definitely give you fine looking abs.

2. Crunches

Try to lay on your back with your hands under your buttocks and then make sure that you lift both of your legs and then bend them to your knees at the angle of 90 degrees. This kind of exercise will be able to squeeze your abs and it will definitely great for toning and strengthening it even more.

3. Supine Leg walks

This kind of exercise will need you to lay on your back with your hands under yout buttock and then make sure that you lift your legs vertically. This is considered to be also the best lower ab workout because you will feel the intense in your abs while doing this.

These three kinds of lower abs exercise can surely help you get a great and amazing looking abs in no time. You don’t need to spend tons and tons of cash just to have abs, all you need to do is just to do these exercises and you’ll be suprised with the result of being healthy and getting the abs you’ve been wanting for a long time. Good luck and have fun!

Click Here For Flex Belt Limited Free Trial!

Stephen trains Sarah with Nelly’s favorite celebrity ab workout, the weighted crunch. *Sponsor: Lose More in Less Time – www.diet.com Find more fitness videos at diet.com or own this video for just .75! Also check out our Britney Spears ab routine at www.youtube.com Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our YouTube Channel – www.youtube.com Go behind the scenes w/ Sarah’s Blog- www.diet.com Twitter twitter.com Facebook: www.new.facebook.com iTunes: tinyurl.com Sarah’s Fitness Blog – www.examiner.com
Video Rating: 4 / 5

Related Ab Workout Articles

by adamcress

Hey everyone and welcome back to the road to 6 pack abs and the 12 week workout challenge.  I hope you are all staying consistent and doing your workouts everyday.  This week we are going to focus on lower abs.  If you have been following the program, doing the exercises and sticking to your diet, you should notice that you have lost a lot of fat on your stomach, especially in the lower abdominal region, so now it time to step it up a notch and really hammer down and work that lower section.

Before we jump right into the ab exercises for this week, I just wanted to give you a few more tips about your diet.  Your goal is to speed up your metabolism in order to burn more fat.  To do this you are going to want to drink as much water as you can and eat 5 to 6 small to moderate size meals a day.  Your meals should also be spread out and consumed in 2.5 to 3 hour intervals.  I know by experience that eating 5 to 6 meals a day is difficult.  If you are having trouble getting them all in, you should try substituting a few meals with proteins bars or protein shakes.  Also, if you find that you are a little low on certain proteins, an amino acid supplement is also a good choice.  In the previous few articles, I have also stressed the importance of decreasing your fats.  There are some good fats out there however that you should be consuming, so OMEGA 3 fatty acid supplement is something to consider if you have cut your fats down significantly.  Finally, if you really want to increase your muscularity, creatine is an excellent supplement for this.  Be sure that if you decide to supplement with creatine, that you drink plenty and plenty of water.  So there are some things to focus on diet wise.  Now lets get to the exercises for this week.

12 Weeks to 6 Pack Abs Workout Challenge – Week 6 Exercises

Exercise 1:  Hanging Windshield Wipers

2 Sets to Failure

Exercise 2:  Hanging Corkscrews

2 Sets to Failure

Exercise 3:  Hanging Around the Clocks

2 Sets to Failure

Exercise 4:  Pretzel Reverse Crunch

2 Sets of 15 on Each Leg

Exercise 5:  Physioball Plank Marches

2 Sets of 12 to 15 Marches Each Leg per Set

I want to congratulate you on getting this far.  This week marks the half way point of the 6 pack abs workout challenge!  The exercises for this week are quite challenging.  Focus and keep doing them on a daily basis and they will get easier.  Remember to try and move from one exercise to another, trying to take as few breaks as possible.

This abdominal workout routine presented above and in this series of articles is excellent for building, developing and sculpting your abs in a 12 week period.  It is extremely effective because the workouts are laid out for you each week.  The ab workouts also build on each other in the fact that each week the exercises are different and become more and more challenging.  Your body therefore never gets a chance to adapt to any particular workout and you become stronger each week due to the difficulty of the exercises increasing each week.  This workout series focus only on abdominal training and development but there are workout and nutritional programs out there, developed to train the entire body.  These types of planned workout routines are the most effective ways to training and developing a ripped, strong, athletic and healthy body.

Part 1/4 Part 2/4: www.youtube.com

More Ab Workout Articles

by sirwiseowl

Having that nice looking, chiseled, flat abs is the goal of many individuals today. Men generally aim to achieve the fabled “six pack” abs while women desire to gain a flat stomach that will compliment their figure more. But it is sad to know that a lot of major mistakes are done just to get the abs they desire.

One big mistake that can be pointed out deals with the intensification of the workout over a period of time. When someone is starting out in a new workout routine, it is wise to take it slow. When starting out, take it slow then gradually build as you go along, this is the only guaranteed way if you want results. Walking is one example of a cardio workout. Doing the same pace without building it up will not bring about the desired results. Walking can be a good workout, but doing the same pacing over a period of time (not choosing to build it up) can lead to lower or maybe even absent results and starting with a pace which you cannot keep up with can only result to fatigue that will eventually tire you out faster as time goes on preventing you from getting the most out of your workout. Another way is brisk walking or walking in a longer distance. This is also applied in ab workouts. Begin slow and minimal then increasing both amount and intensity over time.     

Incorrect application of the exercise is another mistake people make. Ab exercises are supposed to target your abs (hence the name). And using your leg strength or neck muscles to perform the exercise will render it useless. What’s the point of doing ab exercises when you are using either your neck muscles or your leg strength to finish the regimen? If you want to know if you are doing it correctly, lay your hand on your abs as you perform the exercise slowly for the first time. You should be able to feel your ab muscles harden and contract. Learning to target the specific muscles is something you will adapt through the duration of your workout. Another good tip would be to contract your abs during the session as if you are preparing for an incoming punch to the stomach. This will help focus the exercise on your abs as well as protect your back. You should be able to feel your abdominal muscles contract and harden, if not, then you are probably doing something wrong. Another way to protect your back from injuries would be to stay away from abdominal exercises that will cause you to bend over or arch your back. A back injury is most likely to happen. There have actually been a lot of modifications and improvements done to the exercises being introduced today which further assures safety. We have laid aside the full lift of the torso off of the floor in order for the chest to touch the knees. There are a lot of variations to the crunches nowadays that can be done without any chance of injury and will specifically target the abs.  

You will be able to bump up the effectiveness of the workout by avoiding these simple yet common mistakes.  Along with ab exercises, you can also add interval and resistance training to your regimen  Soon you will quickly achieve that flat, sexy, chiseled, or “six-pack” abs that you have for so long been dreaming of.

Related Ab Workout Articles

by sirwiseowl

Desperation concerning ab workouts have found countless individuals are taken in by ab workouts myths. These could be beliefs that you might have read about, been told and consequently ended up accepting however they may well not be true. It really is imperative to distinguish between the half truths and the reality that can help as you hunt for a solution for belly reducing and workouts.

These are examples of the familiar beliefs or half truths that you’ll pick up or unearth in your day to day hunt for improved methods to toil on your stomach and fat loss. Among these myths is that abs muscle is unlike standard muscle groups and thus call for superior ab workouts.  The fact is that muscle tissue are the same. Abdominal muscle is similar to other muscles within your quads and biceps as well as others. They’ll merely be dissimilar seeing as they are positioned in a different part of our bodies. The abdominals do not exhibit structural variation, physiological or in how they contract or grow stronger.

The other fable implies that you’ll need ab workouts daily so that you can get a speedy end result. The reality is you need to leave a while for recovery especially if you’re a beginner and the abs are not yet accustomed to the work outs. Start using the workouts you’re at ease with as you progress toward more complex types.

Abs exercise helps to melt down the stomach fats. This may not be accurate given that burning down the fat may well necessitate more than the training similar to inclusion of alternative forms of exercises, eating nourishing foods and avoiding consuming of much calories. Cut down the fat that you eat in your diet. It’ll make it easier to start to work on the already built up  fat and reduce adding more into your system.

Another fable of ab workouts is the perception that many repetitions could be necessary to be able to achieve results. There are tips and hints which can help you workout better like pulling your shoulder together during the crunches, pull your head forward, make the abs tighten before you make other moves involved by the exercise such as rib or the rest of the body. Make deliberate movements as you observe the best position you’re able to make or how far you are able to go when stretching and lengthening the body in the course of crunches.

Perception that it is possible to buy miracle ab workouts is a fantasy. Abdominal muscles require exercises including crunches to work on it. It is best to stretch more plus contract the stomach. There are no shortcuts you could utilize or take to work on the ab muscles faster. It really is a progression that involves commitment and persistence. The belief that you cannot engage in ab workouts from home and that you must visit a sports center is a myth. It is easy to perform abs crunches and other physical exercises in your own home and still obtain the equivalent results particularly if you do not have any time to visit a exercise room.

Steer clear of being a victim of the countless myths and advertisements that seek out those who are desperately seeking quicker and effortless methods to trim down the ab muscles and obtain the body that makes you feel at ease.

This is a thorough routine for the abdominal muscles. The routine consists of exercises that isolate the three main areas of the core: the lower abs, the obliques, and the upper abs. Remember that it takes more than a solid ab workout to get a flat, toned midsection, however. Great abs happen as a result of consistent training that balances cardio, strength training, as well as a clean diet. For this workout, do each exercise for about 20-25 reps so that you do a total of about 200-300 reps for the abs (this is what I demonstrate in the video). The workout should be done 3-4 times per week. For more free exercise ideas, tips on working out, and nutritional guidelines, please visit my free fitness website at www.home-workout-routines.com This video is for informational purposes only. Consult a physician before beginning any exercise program.

by sirwiseowl

An Exercise Ball Ab Workout is perhaps better than a regular abs workout because it challenges more than your muscles, it challenges your stability, balance and overall coordination. One of the main benefits of an exercise ball is that your body responds to the instability of the ball to remain balanced and engages more muscles to do so; in time, these muscles become stronger, to keep balance.  Another benefit is that the ball protects your spine during the movement, so you will be able to work out more without straining your back… Plus, it is more fun to use the exercise ball while you do your crunches, push-ups, etc. than the old-fashioned way!

If you have decided to start exercise ball abs workout, at home, or at the gym, here are three tips that will help you get the best results from your exercise ball training:

1. Warm up before you start!

Never start your workout before warming up. You should do 5 to 10 minutes of cardio before your exercise ball abs workout. Proper warm up helps prevent injuries; it also increases the efficiency of contracting muscles by increasing the heart rate, oxygen reserves to the muscles and by speeding blood circulation. Be careful not to warm up too long though; you don’t want to waste important energy you’d better use during an intense workout. A good rule is to raise your heart rate a little, sweat lightly and have a slightly elevated body temperature.

2. Do super sets & Circuits!

Pair two exercise ball abs exercises together, and perform them one after the other without any break. Circuits are even better, you do four or more types of exercises in a row without any breaks between them and include three to four circuits in your training. Your abdominal muscles will be stressed to the max, and since muscle grows in response to stress, they will bulge up faster.

3. Add weights to your exercise ball abs workout!

After a while, your muscles get used to the training routine you use and you will notice that they don’t grow as fast as before. This is when you need to add weights to your abs workout. You can perform your abs crunch on the exercise ball while holding a dumbbell in your hands. Your abs will be stressed more than they are used to and will grow faster. You can increase your weight gradually.

Exercise ball abs workouts guarantee good results and they are more fun than regular workouts, so you won’t get bored during your training session. Remember, when you train with an exercise ball, you also improve your balance, stability and coordination.