Mike Darwin asked:


If you have been dreaming of a tighter belly, then check out these three of the top ab workout routines to give you good ideas in planning out your belly slimming program.

Top 3 Routine Workout

Have a 5-day ab workout for 6 weeks, followed by a week’s break, then resume. The first week must be for the development of your abdominal region. Concentrate on your top abdominal region and obliques each for 2 days and your lower abdominal region for 1 day. Start off your first day with leg lift crunches and repeat them as many as you could with an interval of 2 minutes after each repetition.

Workout your obliques on the second day by doing a series of 3 oblique crunches sets as you lie on your side, plus another 3 sets of the standing oblique raises plus weights. The third day is your rest period. On the fourth day, start working out your lower abs by having reverse crunches and leg lifts each in three sets. Repeat routines from the first and second days and then rest for a day.

Top 2 Routine Workout

This is a 3-day routine per week plan. Days 2 and 4 in the routine mentioned above are omitted so you need to work out your obliques and upper abdominal muscles on the first and fifth days and lower abdominal muscles on the third day. This has the same procedure as well but you will have to combine the oblique exercise and upper abdomen exercise for days one and five.

Top 1 Routine Workout

This has a fuller routine than the previous 2 workouts. You need to do these for 4 days a week in 6 weeks and then have a break for a full week. On the first day, have a 20-minute jog followed by several oblique crunches. Have a break for a minute and perform the twists with weights or a medicine ball while sitting. Do these sets of exercise 3 times and then slow down with a jog for 5 minutes.

On the second day, jog for 45 minutes then do three sets of the reverse crunch or as many as you can with a break in between. Execute another 3 sets of leg lifts with breaks as well. Day 3 is your rest day but you need a light jog for ten minutes. On day four, commence with a jog for 30 minutes and do 3 sets of the standing oblique raises with weights. Perform a series of sets of sit-ups with oblique crunches as you lie on your side. Have a break then do the set again twice.

Finally, take precaution in following these top ab workout routines according to your physical condition.

Read this popular guide for killer tips on how to get six pack abs now!

Mike Singh asked:


By far the most common area of the body that people want to work on these days is their tummy. This is true for both men and women and for men, a six pack is the ultimate item on their body wish list. For women it is a flat tummy that they are after. In either case, it is important to review the various ab workout routines and identify the one that suits your needs and your body type the best.

Crunches The first type of ab workout that is discussed here are crunches. To perform these, you should place a mat on the floor and lie on it on your back. Place your feet flat on the floor and raise your knees a little. Put your hands behind your head a slowly raise your head from the mat crunching your stomach muscles as you do so. This should be done in a smooth motion without pulling your neck. Maintain the position for two seconds before slowly releasing back to the mat. You should aim to do about three sets of thirty reps.

Knee Ups To perform this routine, sit on the side of bench and old on to the sides with your hands. Now extend your legs outward and pull your knees up to your chest. You should feel your stomach muscles contract as you do so. Hold this for two seconds and repeat. Again this should be done in a smooth steady motion. Aim to do three sets of twenty five reps.

Knee Raises This routine is for those who are a little more advanced and not everyone will be able to perform it on their first attempt. It is a very effective ab exercise however. First of all you will need an overhead chin up bar. Grasp it with your hands at a position slightly wider than shoulder width. Without rocking or swinging, bring your knees slowly up until you have achieved a 90 degree angle. Allow your abs to contract and maintain the position for two seconds before slowly bringing your legs back done. You should aim for three sets of ten to fifteen reps and again, this should be performed in a steady fluid motion. You can perform this exercise straight or at an angle.

You should try to do at least one of these routines twice a week to start noticing an improvement in your abs.

John Alvino asked:


Most ab workouts designed for home use usually involve nothing except a variety of boring and oftentimes useless floor crunches.  I can assure you that these very typical workouts never deliver the results that we are looking for.

For starters, the floor crunch only provides enough resistance to cause a training effect in beginners.  Once you develop a base of strength, the crunch will only serve as an exercise capable of maintaining your current strength level.

Secondly, the crunch only trains the abs in one range of motion: flexion of the trunk.  Flexing the trunk is only one of the many ranges of motion that your abdominal muscles are capable of.  Any well designed ab workout will include exercises that target all major ranges of motion.  The bottom line is, the crunch alone can never provide a complete ab workout.

Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region.  This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.

Don’t worry, I promise I’m not to give you a boring anatomy lesson.  Instead, I’m going to take all of the guesswork out and provide you with a ready to use workout.  Additionally, this workout will require no equipment at all, making it “just what the doctor ordered” for those of you who train at home.

1a) Reverse Crunch On Floor 3×20-25 30 sec rest  1b) Straight Body Side Crunch On Floor 3×12 (5sec hold) 30 sec rest  2a) Plank 3×60 sec 30 sec rest  2b) Seated Russian Twists With Leg Cycle 3×20-25 30 sec rest

Now I will give you a detailed description on how to properly execute each exercise:

Reverse Crunch On Floor- Lie on your back on the floor.  Bend both your knees and your hips until they make 90 degree angles.  Bring knees toward chest by contracting your abdominal muscles.  You butt will rise off the floor. Be sure to maintain a constant knee angle throughout the range of motion. Return until hips are again at a 90 degree angle.  Repeat for the prescribed number of reps.

Straight Body Side Crunch On Floor- Lie on your side on the floor.  Keep your hands straight out above your head, in line with your body.  Keep legs straight.  Lock your hands together.  Simultaneously raise your arms and legs up so that neither are in contact with the floor.  Hold this position for the prescribed number of seconds.

Plank- Get on the floor in a push up position.  Support your body on just your forearms and your toes.  Be sure to keep the abs flexed and hold your body in a perfectly straight horizontal line.  Do not let hips drop or raise them up at all.  Hold this position for the prescribed number of seconds.

Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders.  Lean back until your upper body makes a 45 degree angle to the floor.  Rotate trunk to the right while simultaneously bringing your right knee towards your chest.  At this point your left elbow will be touching your right knee.  In a smooth motion rotate to the left and repeat this on the other side.  Continue to alternate until you finish the prescribed number of reps.  One full rotation equals one rep.

Now you have a result producing ab workout you can perform with no equipment whatsoever.  Do this workout two or three times per week for the next month.  After this month is over, it will be time to progress to a more advanced ab workout. 

A great six pack is only a few weeks away!  Start today and sculpt your stomach faster than you thought possible!

mikejan635 asked:


Are you looking to get Firm Flat Abs? Then it is the right place for you. Here you can find easy methods to get Firm Flat Abs.

Consistency

First you must do the right things consistently; for example, exercises, running and maintaining good diet etc. Consistency is the first secret to get flat and firm Abs.

You must know that Ab exercises are strengthening and toning Abs, not for Weight Loss

A lot of people doing Ab workouts to lose weight in that area. That’s not correct. These exercises are for whom they have low fat and want to build more muscle in that area. If you have low fat then only continue the ab exercises otherwise you just go for weight loss exercises such as aerobics.

Ab exercises

If you want ripped abs you must work hard at your gym. You must do extremely explosive Ab exercises, sometimes may be with weights. If you do crunches with dumbbells being on the chest gets your abs ripped fast.

If you have flat Abs, but you want to tone your Abs then do crunches for a period of time, pilates and cardio consistently. This way you can strengthen your abs and toned.

How to get rid of Abdominal fat

If you feel that you are excess weight and you really want to get toned Abs, then you must do things to lose fat such as cardio, pilates and dieting etc.

You should focus to lose fat all across the body not only on your Abs. Still you can continue Ab workouts. But do these workouts to strengthen your abs not for lose weight in your Abs. If you want rock hard Abs then doesn’t forget one thing that, strengthen your core and make your exercises easier and much more efficient.

Andrew Bicknell asked:


Men and women everywhere spend countless time and energy looking for the best ab workout they can find. Having a tight firm stomach has become something of a status symbol that denotes a healthy fit body. Getting a set of 6 pack abs does take work and dedication to the goal that is set.

Everyday there is not shortage of TV and internet advertisements that cater to this very need. Everything from fat burning, appetite suppressing pills and potions to the latest ab exercise machine that twists and turns your body into all sorts of pretzel shapes are being sold to the six pack crazed public these days. Those fitness models and other “beautiful people” they feature in those commercials probably didn’t get those bodies using whatever it they are trying to sell. They worked hard to get their bodies in shape and they continue to live a healthy lifestyle to stay that way.

No matter how many ab specific exercises you do on those machines or doing 1000s of sit-ups and crunches you will never get those hard firm abs you’ve been looking for without making some changes to the way you eat and exercise. You can have a 6 pack but nobody will see it if it’s hidden under a layer of fat.

That’s right, the best ab workout doesn’t just focus on the abdominal muscles but the health and fitness level of your entire body. By focusing on living a healthy lifestyle that includes eating right and doing a variety of different exercises that work the entire body you can have the type of abs you see on those commercials.

It will take some work and dedication to achieve that washboard stomach but the steps needed are actually quite simple, if you have the desire to do them. If anything just look at those fitness model in those commercials. They look that way because they made a conscious decision to get in shape.

The best ab workout to get a set of 6-pack-abs consists of the following three things.

1. A Healthy Diet - You are what you eat. That old saying is true in so many ways. Everything you eat or drink has an effect on your body, whether it be good or bad. The human body needs and demands certain forms of nutrients so that it can run at optimum efficiency. Giving it the nutrients and calories it needs will increase metabolism and burn away excess fat.

2. Weight Training - If you weight train you will naturally strengthen not just the muscles specific to the exercise you are doing but also your abdominals and lower back because these are the muscles that stabilize the body during any form of physical activity. It will also increase lean muscle mass which require large amounts of caloric energy just to maintain.

3. Aerobic Training - Aerobic or cardio exercise is a good way to burn excess calories and strengthen the entire cardiovascular system. Get out and take a walk, go for a bike ride, or any other form of activity that you enjoy doing.

Getting a set of six pack abs will take time, how much depends on what kind of shape you are currently in and how dedicated you are to that final goal. Just remember that the best ab workout is a combination of diet and exercise. By making healthy lifestyle choices you can have the body you always dreamed about.

anonymous asked:


You know what-it feels good to be in good shape, and ab exercise is an important component in your overall workout routine. Everyone wants to have a lean, tight midsection. You may not care to have six pack abs but you still want to earn a whittled waistline. Many find earning that flat tummy is quite a challenge but with the right ab exercise and a proper diet, it can be accomplished. Truly, it can!

It is important to remember that you need to incorporate aerobic activity into your workout if you want to burn fat. No ab exercise alone will actually get rid of extra weight in your midsection. Aerobic activity is the best approach for reducing your waistline. Just keep it up.

You can incorporate ab exercise right into your aerobic activity with a few simple strategies. Make a conscious effort to pull your stomach muscles tight while engaging in aerobic activity like walking or swimming. This is also helpful while doing lunges and squats.

Ab exercise does help to tighten and firm the muscles in the stomach area. The strong stomach muscles will pull your waistline tight. Strong stomach muscles developed through consistent ab exercise will also strengthen your back, which will improve your posture and help prevent back pain.

A strong tummy equals a strong back. If you suffer from lower back pain you may benefit from certain ab exercises. The stronger your tummy is the stronger your back is. The muscles in the abdominal section work in collaboration with your back muscles.

It is crucial that you proceed with caution if you have back pain. Make sure that you take the time to consult your physician about starting an abdominal strengthening routine. While the ab exercise is mutually beneficial to your tummy as well as your back, this same exercise is also hard on your back.

Ab exercise makes great demands on your back muscles, which is eventually good. You will probably notice this during or shortly after a workout. Keep in mind that an injury will set your progress back significantly so be careful. If it hurts in a serious way, stop immediately. While it is okay to be a little sore after a workout, excessive soreness can be an indication that you have injured yourself.

The abdominal muscles are unique in that they can be worked each and every day. Other muscles in the body require some downtime to help them build back up. You can incorporate some ab exercise into just about any regular workout routine.

Combining aerobic activity with ab exercise is a surefire way to get excellent results. You can work on your abdominal muscles pretty much anywhere, anytime if you put your mind to it. Even as you sit here and read this, you can tense up your belly muscles. Twist from side to side and lift your arms above your head. There, you just burned a few more calories, and don’t you feel a little better?

Charles A. Inniss, Jr. DPT asked:


There are many common ab workout mistakes that prevent people from reaching their fitness goals. This is where a personal trainer can be really helpful. This articles shares tips and information on how to avoid the 4 most common abdominal workout mistakes.

The first abdominal workout mistake is attempting to spot reduce through ab exercises. This is probably the most common abdominal workout mistake. If you are performing ab exercises simply to reduce your stomach fat, then you are wasting your time.

Ab Exercises cannot magically get rid of stomach fat. Spot Reduction is the #1 Ab Exercise Myth. The weight loss industry keeps perpetuating this myth because it’s profitable. But, the truth is that no amount of crunches or sit ups alone can magically give you a flat stomach. If you want to lose stomach fat, you need to take a comprehensive approach to fitness, fat loss, and weight loss by performing aerobic exercise, weight training, and eat a healthy diet.

The second workout mistake is not progressing your ab exercises. If you want to continually make progress and improve your fitness, then you must continually challenge your body so that you don’t hit a plateau. As a personal trainer in the gym, I often meet people who have been doing the same ab exercises for months and months. Their ab training routine is boring, repetitive, and less effective.

When you start doing ab crunches for the first time, you may find that it’s hard to finish one set of 15. But after a couple of weeks, 15 crunches will seem easy. Once your ab exercises become really easy, that’s a sign that it’s time to progress to a more challenging abdominal exercise.

A simple way to progress ab exercises is to increase the resistance on your abdominal muscles with weights, cables, inclines, or ankle weights. You can also progress your ab workout by using a more challenging workout technique such as supersets or circuit training.

The third common ab training mistake is not varying your ab exercise movements. When I first started practicing yoga, I remember reading about the benefits of exercising your spine in all directions- forwards, backwards, side to side, twisting left and right. If you want to have a healthy and strong spine, you must be strong in all directions. Since crunches are so popular, most people make the mistake of focusing solely on moving forwards to work their abdominal muscles.

In addition to doing exercises like crunches, you should also practice movements of the pelvis and legs like during marching, leg raises, or reverse crunches. You should also practice twisting motions like oblique crunches or bicycle crunches. You should also practice side to side motions such as standing side bends or moving side planks.

Also, try to vary the positions that you work your abdominal muscles. Every ab exercise should not be done while lying on your back. Practice exercises in which you’re faced down like the plank or sitting as in Russian Twists. And also practice exercises from standing like cable lifts or cable rotations. Your body must do a variety of movements so, prepare for many different functional challenges by training your abdominal muscles in many directions and multiple positions.

The fourth common abdominal training mistake is actually overtraining. Your abdominal muscles are similar to other muscles, and sometimes more is actually less. You do not need to spend hours on end doing thousands of repetitions to achieve fitness improvements.

You can develop your abdominals by focusing on ab training 2-3 days a week. If you are a hard core athlete, you may be able to push your ab training to 4 days a week and still have adequate time to recover after your ab workout.

When you work any muscle really hard and you’re super sore the next day, that’s a sign to let that muscle recover before another intense workout. 6-12 sets 2-4 days a week is plenty for ab training. Of course, this is just a sample range for your ab workout. If you are a beginner 1-3 exercises for 1-2 sets gets you started in the right direction, and if you are at an advanced level, 3-4 exercises for 2-4 sets keep you super strong.

In a quest for perfection, we sometimes over train our muscles. Three signs of overtraining are persistent soreness that lasts for days, decreasing strength, or overuse type injuries such as tendonitis. Don’t make the mistake of overtraining your abs.

If your goal is to get a great ab workout, remember that ab exercises by themselves cannot magically get rid of stomach fat. Also, remember to progress your exercises, use a variety of movements, and focus on a few exercises performed with great form.

Alex asked:


I am sure any man is looking to get six pack abs fast and this article will help started right away. Losing belly fat is not easy but it is possible if you follow the correct exercises and have a proper nutrition.

It is important that you always warm up before every session, it increases your blood circulation and prepares your muscles for the actual exercise. When you warm your body up you’ll notice that you are able to handle the weights a lot easier and prevent possible injuries, therefore never forget this step.

The Ab Crunch

An easy exercise to get a six pack quick is the “Ab Crunch”. You need a mat to perform this one. Lay on the mat with your knees slightly bent and the hands at the back of your head. Slowly lift your head up from the mat (8-10 inches) and hold it there for five seconds. (you should feel your muscles contract)

The Hanging Leg Raises

Another easy exercise that aids you achieve a quick six pack is the “Hanging Leg Raises” which is supposed to help you get rid of the excess fat on your stomach and build muscle at the same time on the lower abs which in fact is the hardest to build. Here how to perform this exercise: All you need is a chin up bar, grab it with your hands and slowly bring your feet to your waist area. You should feel your midsection muscles contract, keep your legs there for 5 seconds and release slowly. (Do 15 reps on each session).

Apart from these two exercises a proper nutrition is important to get a quick six pack. If you are serious about getting a firm and flat abdomen you should be doing these exercises at least 15 minutes each day and you will slowly accomplish your goals.

Joining a solid fitness program is another great way to lose belly fat and get six pack abs fast. One of the most popular fitness programs online is “The Truth About Six Pack Abs” by Mike Geary which you may want to give a try.

Kingsley asked:


One of the few ways to lose belly fat and get your six pack abs is through the use of exercises, to even make it work best you should follow it up with a proper diet to make it more effective. Doing exercises will increase the rate at which your body consumes its stored energy and be able to put it into use when there is need for any energetic activities. When your body is at work, sweat is discharged for the cooling down of your body when it’s in a vigorous activity.

Most people wish to own a sexy slim sculpted body, but our modern lifestyles is one the setbacks to achieving a nice figure. The combination of dieting and exercises for six pack abs is the most favorable way to lose weight fast and also have a chance to keep it off, if you continue to do the exercises.

You need to bear in mind that doing exercises only to lose weight isn’t sufficient enough. I suggest you supplement your exercises with a proper dieting. It shouldn’t be a diet that is meant to keep you starving. Let it be one that will work with your body metabolism and also involves calorie shifting techniques.

Performing workouts for weight loss together with a proper dieting and alternative your calories frequently is a double way to burn off too much fat. As you exercises and change your habit of eating, it’s likely that you would burn off stored fat.

You need a lot of motivation if you must look slim, the amount of effort you put into it matters. Though it’s difficult to maintain it when you feel you are stressing yourself.

Below are some of the best exercises you can do at home for your six pack abs. It include both aerobic and strength training exercises which you can easily do at your own leisure.

Squatting: The biggest muscles in your body are your leg muscles and buttocks. Whenever you wake up in the morning, come in front of the mirror, place your feet at your shoulder while facing forward, then begin to squat down and up for about 20 to 30 times, repeat this for 2 or 3 consecutive period. This works in helping to lose the fat surrounding your leg. If you gain more power, try raising 5 pounds of dumbbells with your hands as you work out. Do not hesitate to halt the exercises but if you experience any unusual pain at your knees, take a break.

Pushups: it’s a kind of exercise done to gain strength especially when you wake up in the morning. When you begin to do pushups, note that your arms should hold up to 80% of the mass of your body. Perform about 10 to 20 pushups for 3 times one after the other.

Jumping jacks: it is a simple aerobic exercise which you can perform in the comfort of your home or anywhere you feel comfortable to do it. Perform up to 20 jumping jakes, after the first set is over do it again for another 2-3 times while still maintaining the 20 jumping jakes per set. I don’t recommend you doing it in a storey building or apartment when you know you could disturb the peace of your neighbors, try doing it outside.

Quick walking: walking is one the coolest exercises you can do to lose body fat, but I tell you if you can increase the intensity of your walking by moving fast you will lose even more fat than when you are doing normal walking. Before you begin your normal usual walking, do stretch out and complement it with warm up before embarking on walking. As soon as you increase your walking speed, attempt to keep that rate as much as you are able to. When you are exhausted, try to do longer periods of quick walking and after that you do short periods of slow walking.

Stepping: it is one the ways you can use to burn calories. One of the ways to do this is to use the stairs you’ve got at home. But if you need a faster result, buy stackable step mats; stack it up to 15 inches. Start by doing 2 to 3 sets of 20 steps.

Truth About Six Pack Abs is an Online Six Pack Abs Program which contains all the simple exercises; how to do them, when and the duration to them and the diets you should eat and other useful information you require to get your six pack abs. It has helped thousands of people from around the world get their six pack abs through the service they offer. Look no further for your six pack abs but at http://truths-about-six-pack-abs.blogspot.com/

Tony Smith asked:


Trying to figure out some workouts that really work your abs can be frustrating and difficult.  Especially when you aren’t sure which exercises you should do.  It’ll have you wondering, “What are some workouts that really work your abs”.

So, what I’m going to do is share with you some workouts that will really hit your midsection.  That way, you’ll be able to have some great abs.

The workouts are:

1.  The first thing you should do is exercises like hanging leg raises, knee raises, and reverse crunches.  These particular exercises will work your lower abs.  It’s a great way to make sure you abdominal muscles look great all over.  You should 3 sets of 15 reps with the exercises.

2.  Another workout that really work your abs are full crunches, cable crunches, and incline situps.  These exercises will work the upper abs.  You should do 2 sets of 20 with these exercises.  You can lower the reps and use weights if you want to.

3.  Another workout that you can do is to do cardio.  I know this isn’t an ab workout, however it will help work your abdominal muscles and help burn your belly fat.  Which is great for exposing the abs you’re working on.  The cardio work that you can do includes jogging, swimming, and taking a fitness/aerobics class.

These are some workouts that really work your abs.  If you really want a great midsection, be sure to include the exercises above into your workout routine.  Now that you have the answer to your question, “what are some workouts that really work your abs”, go out and get yourself a nice looking midsection.