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Peter Craske asked:




Everyone wants a flatter stomach and it seems like there is always a little fat that is too stubborn to go away or abs that just aren’t strong enough.

It is important for you to know that only exercising the abdomen may not necessarily get you the the flat stomach that you would like so an overall body workout will be the best way to make sure you get your stomach flattened.

There are several exercises you can do that are recommended by the American Exercise Council. Here are two to get you started:

The bicycle exercise

This is one free exercise to flatten your stomach that will work the obliques and the rectus abdominis which is the area that will build the six pack abs. To do this exercise properly follow these steps:

Lie on your back on the floor and put your hands behind your head like you are going to do a sit-up. Raise your knees toward you chest and pull your shoulder blades up a bit. Straight your left leg and turn your upper body to the right at the same time. Then, bring your left elbow towards your right knee. Switch sides and repeat the process. Alternate sides for at least 12 or 16 reps.

This is a sure fire way to free exercise to flatten your stomach.

The Captain’s Chair

This one will work the same areas as the first one but is done a little differently. The Captain’s Chair is the machine you see at most gyms that has two grips on the top of it and two extended pads under the grips for you to grab and pull your body up. Here is your free exercise to flatten your stomach:

To get into the best position it’s a good idea to stand on a chair. This will stabilize your body as you hold on to the grips. The big pad at the back of the machine is used to put your back up against it so you can tighten your abs as you pull your legs and your knees towards your chest. Hold you position as you raise your legs and do not arch your back (this defeats the purpose). Lower your legs and knees back down. This should be done for about 12 or 16 reps.

It is important to do these exercises over a period of time to get the best results. The bottom line is that anything you do to work this area will be effective and it will help you find free exercise to flatten your stomach.

VinceDelMonte asked:

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askpersonaltrainers asked:

askthetrainer.com This may be the best version of abdominal floor crunches. As with all exercises, do them right and you will get the full benefit. Do them wrong and you are wasting your time and could be worsening your posture, muscle balance, etc. You basically take half of the bicycle maneuver and perform one side at a time. To perform correctly make sure your bottom leg is off of the ground and your leg which is in the air is at a 90 degree angle. Try this exercise as your first abdominal exercise if you are a beginner. If you are advanced, try this at the end of your abdominal routine. Remember in order to see your abs you must burn more calories than you consume. perform a full body work out routine. Basically, If you don't do push-ups, pull-ups, squats and lat pulls, you are wasting your time doing any ab exercises and you will never have six pack abs. In order to do see your abdominals and especially in order to get 6pack abs you must eat a clean, healthy diet, and do your cardio. askthetrainer.com Personal Trainer Mike Behnken, MS, CSCS askthetrainer.com

Chad Kiser asked:




The very idea of getting ripped abs quickly seems like at best far fetched and at worst to be simply impossible. Ripped abs take time to achieve for those who are unhealthy and overweight, but can come quite quickly for those in shape. By following the tips set forth in the following paragraphs you can quickly get ripped abs and be looking your best in absolutely no time at all!

Optimize Your Diet

By doing very simple things like limiting the energy in your diet (i.e. foods high in fat and high in sugar) you can expend the energy you need to overcome your weight. Make sure that your portions are not too large and you are eating in small portions throughout the day to keep your metabolism going. Drink plenty of water during the day to make yourself feel a little bit fuller and your ripped abs may come quicker than you think. To put it simply, optimize your diet by eliminating what you don’t need and be smart about what you do eat.

Focus Your Toning

Most people understand that getting ripped abs mean that you have to be in shape first, but what comes after getting into good overall shape? That’s exactly right, toning your muscle is where you move to next, but make sure you are fitting in exercises that focus on your abs or ripped abs will be nothing more than a pipe dream. Do plenty of sit ups, crunches, V-ups, leg lifts, and jackknife sit ups in addition to any others you can find that will make your abs burn!

Take Your Supplements

Your multivitamins and minerals are very important to helping your muscle toning and diet optimization go to all the right places. Consider a simple glucosamine supplement to help your joints make it through the exercise process and take vitamin C and E to keep your general health up in the best possible way. These supplements help control your toning and enhance your metabolism so it becomes possible to have well defined, or, ripped abs.

Remember that ripped abs will absolutely not come easily, but following these tips will put you in the best possible situation to get ripped abs quickly!

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Andrew Hoffman asked:




It is just about everyone’s desire to have six pack abs. And they want to know how to get six pack abs fast.

I am going to explain some things to you that will help you understand how you to get sleek and sexy abs, and how you may be able to get them faster than you ever thought possible.

The first thing that you need to realize is that it takes hard work to get six pack abs. If you have been trying for a while, you know that this is true. What you don’t know is that the work you are doing is probably the wrong way to achieve your goal.

A lot of people think that doing more and more crunches will help you get rid of stomach fat and reveal the muscles underneath. This just isn’t the case in most situations. The fact is that crunches and sit-ups will not burn fat, so you will not see any results any time soon.

What you need to concentrate on is getting rid of the fat while doing exercises that target the ab muscles more than regular exercises. The ab muscles are the hardest to develop because most people do not know what they are doing wrong. And the fact is that over 90% of people working on their abs are doing it all wrong.

If you want to get great results, you really need to concentrate more on losing the belly fat rather than the exercises. The exercising is what make your abs visible, but they do not good if you do not know how to properly get rid of the fat that they are hiding behind.

How many times have you been at the gym and seen a true flat stomach? Most people just don’t have it because they have a small amount of fat that just will not go away…or so it seems. The truth is that they don’t know what to do to get rid of it.

Then, once you get rid of the belly fat, you need to concentrate on exercises that really target the ab muscles, and give them the best workout possible. Things like crunches and sit-ups are not going to cut it. You need to think along the lines of exercises like the air bike, leg pull ins, leg raises, etc.

adrian s asked:


I’m 17 about 5 foot 8 150 pounds. I’m also trying to gain more wait to build muscle. No matter what I do my body remains musceless.. What are some diets and exercises I can do to get six pack abs.

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