Get Six Pack Abs

NIKwithaK101 asked:

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Mike Geary asked:


Ab exercises are one of the most popular, and yet, most controversial topics in the exercise and health/fitness industry. Hundreds of ab belts, ab gadgets, ab gimmicks, and ab exercise machines have flooded the exercise market for people looking for sexier and flatter abs… that sexy six-pack abs appearance that everybody wants.

The problem is that most of the ab exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abs is losing the extra stomach fat that is covering up the abs. To be honest, most people already have decent abs underneath, yet the six-pack is simply covered up by all of that extra flabby belly fat.

Instead of focusing so much on ab exercises to make your belly flatter and more like a six-pack, you will lose much more abdominal fat by focusing the majority of your workout time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that sloppy ab fat are the exercises that work the largest portions of the body at once.

Exercises that work the much larger muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of ab fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.

And that is one of the best kept secrets for flat sexy abs that are actually visible as a six-pack!

Now when it comes to ab-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abdominal exercises that barely give your abs much resistance to work against. If you want to actually develop your abs to the best extent possible, don’t waste your time with exercises that you can do more than 20 or 25 reps… that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance ab exercises that provide a much larger stimulus to the abdominals come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance ab exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 80 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises, because they simply have never worked the abs under heavier resistance.

If you really want tighter flatter abs that look like a six-pack, remember that losing that extra stomach fat is actually the MOST important part. Also, when it comes to ab-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

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eqmico asked:

www.LeanBodyWorkout.com How to get abs? That’s the number one question people ask when deciding to start a workout program. The biggest misconception about how to get abs is that you have to do hundreds of sit-ups or crunches to get them. This simply is not true.

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expertvillage asked:

Getting abs of steel requires months or even years of dedication to weight training and a healthy diet. Get abs of steel withtips from a fitness trainer in this free video on ab exercises. Expert: Les Whitley Contact: www.velocitysp.com/coolsprings Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science. Filmmaker: Tim Brown

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Have you seen those Adonisis’ at the gym or on the beach with those rock hard, ripped abs and wondered how to get abs fast? There are folks who’d kill for a great body without expending too much time or money in the gym. With the fast-paced lifestyle that

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expertvillage asked:

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George Grigoryan asked:


rustrated with your belly fat? Does it feel like no matter how hard you try, you just can’t seem to shake it off?

I want to share with you some of the most powerful stomach exercises for women.

But before I do, I need get something out of the way. Stomach exercises are the least important factor in getting a flat stomach.

Yet women focus most of their attention on stomach exercises when they want to get flat abs.

Fat burning is like a On/Off switch. Once you put your body in fat burning mode, it will burn at, but you cannot choose to ONLY burn the fat from your stomach.

And doing stomach exercises will not specifically burn fat from the stomach.

With that said, the plank is one of the best stomach exercises for women there is.

Doing this one stomach exercise is going to help you keep you stomach “sucked in” and therefore give your tummy a flat appearance.

Plank

Lay face down and balance your weight on your forearms and toes.

Align your body so that it forms a straight line from your ankles through your neck.

Hold this position for the prescribed duration or as long as possible.

Don’t forget to breathe.

Performing the plank flat on the floor may prove too difficult or too easy. That’s why I am going to give you multiple variations. Choose the one that’s appropriate for you and try to move up to a more difficult variation.

Easier variation – Bench Plank

Same as the plank, but with forearms resting on a bench instead of the floor.

Harder variation: 3-Point Plank

Same as the floor plank, but with one foot slightly off the ground. Switch sides midway through the set.

Even Harder Variation: 2-Point Plank

Same as the floor plank, but with one foot slightly off the ground and the opposite side arm pointing straight ahead.

Hold right foot/left arm off the ground for three breaths, then switch to left foot/right arm for three breaths. Continues in this manner for the duration of the set.

Another variation you can try is the side plank. It’s the same as the plan described above, but performed sideways. Do the left side then take a short break and do theleft side.

Do the planks along with a fat burning workout plan and you’ll have a flat stomach.

Good luck.



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Abhishek Agarwal asked:


A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.

Crunch less Crunch

This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.

Alternating Touch of Toes

You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.

Sit-Up Hold

When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.

Lower Back Flattening

This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.



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Matthew Gendle asked:


How to get a flat stomach in a month? Good question, it wont be easy but its not impossible. I have put together 5 tips on how to get a flat stomach in a month. Hope these help you on the way! For more long term and consistent weight loss and dieting advice, see the links at the bottom of this article.

1. Cut out most of those carbohydrates! Keep away from all that pasta, it only blotes you out and makes you feel sluggish. Cakes and biscuits are included in this as well. Remember weight loss can be enjoyed, I’m not saying having the occasional cake will harm your flat stomach goal!

2. Exercise is a must. If you not a gym member join a gym. Ask the gym instructor to make you a four week training program. Remember your paying for your gym membership so use the qualified instructors and make the most of their expert advice.

3. keep away from diet pills. If you feel its the last resort you must get medical advice from your doctor. Don’t look for weight loss short cuts to get a flat stomach in a month. They are so many health issues associated with weight loss pills.

4. You need to stick that a plan that will work for you. Losing weight or attaining that flat stomach can take time. You have to be committed and take the right and proven advice. Be focused and you will achieve the flat stomach you want. Just stick it at it!

5. Do you have a friend with the same weight loss aim as you? Dieting with a partner can make all the difference, especially with regards to motivation.

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