Abs Exercises

4 Great Tips to Getting Ripped Abs Quick

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There is no magic formula to getting ripped abs quick, but it does require commitment and some research to understand what you can do to get those abdominal muscles into shape.

The best way to get six pack abs is to utilize what you already have and not spend on things that are not even necessary. I’m talking about really expensive ab machines, electronic tummy belts, and prestigious gym memberships. Sure enough, these may contribute to your success, but without any definite guarantees.

The only “machine” you really need is your very own body. With the right information, a positive and proactive frame of mind, and the implementation of best practices, there’s really no stopping you from getting ripped abs quick.

Check out these 4 valuable tips that will help you build your abdominals and get rid of excess tummy fat:

1. Do regular crunches and reverse crunches.

Crunches have become very popular since the dawn of bodybuilding (and the birth of midriff shirts). These superior versions of the sit up target your abdominal muscles, especially the  rectus abdominis and lower abs, like no other basic ab exercise.

Unlike full sit ups, crunches zone in on your abs and work it harder, relying very minimally on other body parts or muscle groups for support. Instead of distributing the work among your back muscles, legs, and shoulders, your abs do most, if not all, of the work, and that’s what you must aim for if you want ripped abs quick.

2. Don’t work your abs too hard!

I know you want to see results fast. But working your abdominal muscles every single day can actually be more harmful than you think. You want to sculpt your abs, not work them to death!

Performing abdominal muscle training not more than 4 times a week should be plenty. This ensures that your abs are getting enough exercise without overworking them. Injuries brought about by carelessness and over-eagerness will only set you back.

3. Know That Crunches Won’t Ever Be Enough.

For you to get ripped abs quick, you must also burn excess body fat and build overall body muscle. In between the days you allotted for abs training, it would be best to concentrate on the rest of your body by doing full cardio workouts. That way, you get to work other muscle groups as well.

4. Eat right.

The food you eat says a lot about what your body is capable of losing…or gaining. If you eat junk and highly processed food a lot, then you’re bombarding your body with unnecessary fats and chemicals. That means, you will need to work extra hard to lose all that excess body fat.

Imagine if you stuck to healthier options like fresh vegetables, lean meats, whole grains, high-protein snacks, nuts, and fruits – you can only get that sexy body faster.

So you see, getting ripped abs quick can be achieved by simply following these 4 simple guidelines. Stick to them and you’ll rock a slamming body in no time.

Help build the list by adding a 5th tip you know of. Share your experience by adding a comment below.

5 Tips for an Effective Abs Work Out Schedule

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Wanting to start an abs work out scheduleis one thing; actually STRUCTURING a six pack abs routine is another. The best part about this is that it’s not at all that complicated. Anyone can create an effective work out schedule with no trouble.

When I started my own regimen, I knew I needed to do some research about building lean muscle and properly toning my abs. The most valuable information I dug up would have to be this: You can’t expect just ONE exercise to do the trick.

Truth of the matter is, there are no miracle drugs, there is no one absolute best abdominal training equipment, and, most importantly, you cannot get ripped six pack abs by doing only one kind of exercise.

Chair of the Kinesiology Department at the Occidental College in Los Angeles Stuart Rugg, Ph.D. said, “Stop looking for the one best exercise for abs because it doesn’t exist.” The key to a well-rounded and effective abs work out schedule is the integration of a VARIETY of exercises that target the entire abdominal area. Only then will you achieve definition and core strength.

These 5 tips will surely help you jumpstart your abdominal exercise routine:

1. Complete sets in the 10-25 range. Begin at 10 reps and increase them as time goes on.

2. Start small and finish HARD. Gradually increasing reps and difficulty will put your ab muscles in great shape.

3. Perform each rep of every exercise consistently. Doing 3-4 abdominal exercises every other day should be sufficient. Keep in mind that the last rep has to be as spot-on as the first one. Slacking will only keep you further away from realizing your dream physique.

4. The duration of each rep has to be the same. When carrying out your abs work out schedule, you have to consider the timing of each rep performed. When you do a bicycle crunch, for example, it can’t take you 3 seconds to complete the 1st 10 reps and only 1 second for the rest. Again, consistency will get you the best results.

5. Perform ab-specific exercises 3-4 times a week. Don’t be afraid to include other forms of exercise in your routine. Allot 3-4 days for targeted core training and do them every other day so you won’t stress your ab muscles too much. Then, include cardio routines or sports activities during the days in between.

Read further on various abdominal muscle exercises and don’t forget to change up your routine from time to time. In the meantime, keep these 5 essential tips in mind when you create your own abs work out schedule. This will certainly give you the edge you need to get that rock-hard six-pack.

Working Against Your Genes and Getting a Flat Stomach

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There is a science to getting a flat stomach and it’s called GENETICS. Your genes have a lot to do with the way you look. In like manner, your genetic makeup also determines how your muscles are formed and what it would take to define them well.

That’s why fitness regimens really do vary because that’s how our bodies were designed – each being unique and distinct. Look around you. Body shapes and muscle definition are really different for every individual.

No wonder the work involved in getting a flat stomach varies from person to person.

We inherited our genes from our parents, so it is most likely that we look very similar to them and our close relatives. Your genes not only establish the way you look, but also the way stored fat is burned when you exercise. Differences in metabolism could be the reason why you burn fat slower than your peers.

Be that as it may, you can still up the ante by including high-intensity cardio exercises and rigorous abs training in your fitness program to effectively burn stubborn body fat.

There are so many cardiovascular workouts for getting a flat stomach. You’ve got running or jogging, which has been a favorite physical pastime for years. Swimming, yoga, martial arts, dancing, boxing, and rowing are all very good cardio workouts as well.

You can do one or mix it up by doing at least three kinds every other day. The possibilities are endless really. What should remain constant is warming up right before engaging in any of these activities and cooling down afterward.

As for targeted abs workouts, there are just so many exercises to choose from. You have regular floor crunches, ball crunches, leg lifts, curls, bicycle exercises, sit ups, weighted sit ups, and a lot more. All of these will help you a great deal in getting a flat stomach.

Pick the ones that you think work best for you and don’t be afraid of a little trial-and-error. You’ll find out soon enough if you try each one for a period of time. If you start to feel that your abdominals are tighter or if they even look better in the mirror, then that only means the exercise you’re doing is working best for your body type.

You may not look exactly like your favorite Hollywood celebrity or don the same washboard abs as your much admired athlete. But getting a flat stomach can still be a reality regardless what your genes say. Just keep eating right, perform intense exercises to burn stubborn fat, and really work your butt off.

How have you conquered your genes to a flatter stomach? Share your own story below.

a short abs quiz

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Okay. Here’s a short quiz I think you will find very interesting…

Craig Ballantyne, a fitness trainer from Toronto along with Mike Zimmerman of Men’s Fitness designed a very unique abs experiment.

It go something like this:

Three identical triplets, Craig, Chris and Curt Kuhn set out to build great abs in 8 weeks.

Each had the same height, weight and genetics but each had a different approach:

1) Craig was only able to do ONE set of a few weight training exercises and several short sprint burst each lasting only 30 seconds each.

2) Chris got right to it and decided to do as many as 300 crunches EACH day and one set of several weight training exercises 3 times a week.

3) Curt chose to totally focus on cardio, running between 30 and 45 min. three times a week.

So, here’s your test question:

At the end of eight weeks which identical triplet will build the best, most ripped abs?

Well…

If you’ve been following me for any length of time, you probably guessed Craig (#1) and you’d be right.

Chris and Curt fell into two common mistakes people make when trying to get a flat belly:

– doing too much cardio or

– doing too many crunches or situps

And even though Craig one this challenge (and the bragging rights), he could’ve had even better results in less time.

Fitness guru Craig Ballantyne proved AGAIN with this simple experiment the power and effectiveness of his best-selling program, turbulence training.

No longer do you have to follow some complicated diet and exercise program only to end up with little to no results.

Keep it simple and work with your body’s natural fat-burning, metabolism-boosting processes and start getting lean abs the easy way: by letting nature do the sculpting work for you.

All the best,

P.S. Here’s what Alwyn Cosgrove, CSCS, Men’s Health Training Adviser says about Turbulence Training:

“The single most effective fat loss training system in the world today. I’ve used it. I’ve studied it. It works faster and more effectively than any other method.”

What are you waiting for…Go get your LEAN Abs…

What’s your biggest flat belly mistake? Share your experience by adding your comments below.

The 10-Minute Home Workout to Flatten Abs

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At first glance, a full-proof 10-minute home workout to flatten absmight seem a bit unbelievable to you, especially if you’ve been so used to at least 45 minutes of intense exercising. But what if I told you it IS possible?

The first time I heard about it, I couldn’t believe it myself. “If I try it out, what is the worst that could happen,” I thought. I get to shorten my workout time and STILL get six pack abs – I don’t know about you, but that, right there, is a definite win-win.

After doing it for a while, I am pleased to announce that it did work for me. And I’m pretty sure you’d want to hear about how I managed to perform the home workout to flatten abs in just 10 minutes.

If you’re dead-serious about getting six pack abs, then you should be willing to try anything. I’m not suggesting you spend all your money on abs training equipment or ridiculously priced gym memberships. I’m not saying that at all.

This workout program may save you time, but it will require you to push harder. After all, no pain no gain, right?

First thing you need to remember is that you should perform your home workout to flatten abs directly before a meal. Why? Imagine yourself walking through the Sahara desert. After a period of time, you will have the urge to drink.

In like manner, your muscles crave for nourishment right after an intense workout. As you pacify your muscles’ “hunger” with food, you’re actually conditioning them to build more mass. That’s why it would be best if you incorporated a decent amount of protein into your post-workout meals.

For your actual workout, lie down on the floor and start off with about 50 basic crunches. Do them faster than you normally would, but try to maintain your form.

Your home workout to flatten abs doesn’t end there. Immediately after doing your crunches, perform about 25 leg raises before completing another set of 50 crunches. Midway through, I’m sure you’ll start to feel your muscles burning – and trust me, that’s a GOOD THING.

Don’t call it quits just yet because there’s still plenty of time left for 50 reps of bicycle exercises. That makes 25 for each side crunch and knee-bend combination. Finish off with 50 more crunches and you’re good to go.

It may seem hard, but just 10 MINUTES of that is definitely worth it. Once you’ve gotten the hang of it, your home workout to flatten abs will soon become a breeze. Push yourself during that small amount of time and you’ll soon enjoy the fruits of your labor.