abdominal muscles

6 Pack Abs Exercises For Everyone

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Some people think that 6 pack abs exercises are hard, or require a personal trainer, but that’s not the case at all. Getting 6 pack abs is not as difficult as you may think. You don’t even need to go to the gym.

What part of your body attracts the most attention? According to surveys of both men and women, sexy, toned abs are the biggest show stopper. That’s not really surprising – even art from 2,000 years ago showcased the abs. A finely sculpted midsection is a work of art in itself.

What exercises will give you the look of a Greek god? Read on to find out.

But before we discuss exercises, you should know that exercise alone won’t give you the abs you want. Fat burning, a healthy diet, and cardio exercise are all important facets of an abdominal workout program.

The four primary 6 pack abs exercises are:

  1. Ball Crunches
  2. Weighted Sit Ups
  3. Bicycles
  4. Full Body Crunches

Ball Crunches

Note that this exercise requires the use of an exercise ball.

Place your feet flat on the floor and sit on the exercise ball. Lie back slowly, letting the ball gently roll until your thighs and torso are in a parallel line with the floor. Begin raising your torso halfway up, while contracting your abdominal muscles. When you reach a 45 degree incline, stop and lie back down slowly.

Weighted Sit Ups

This exercise requires the use of a small weight. If you do not have a small weight, any similarly sized object, such as a hardcover book or bag of flour will do.

Lie down on the floor with your feet flat on the ground and your knees bent. Place the weight on your chest and hold it in place with both hands. Contract your abdominal muscles. Slowly lift your head and back up from the floor, while keeping your feet on the ground. Go up as high as you can and hold it for a second. Then slowly return down and repeat.

Bicycle

Lie flat on the floor. Rest your hands up next to your head and bring your knees halfway up. Begin a bicycling motion with your legs. Alternate between touching your left elbow to your right knee and your right elbow to your left knee. Repeat.

Full Body Crunches

Lie down on the floor. Bend your knees and place your hands across your chest. Contract your abdominal muscles. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time. Hold this position for a few seconds and then lower yourself.

These four exercises can all be performed in your home with inexpensive equipment.

Begin with 5 repetitions of each exercise and gradually work up to 20. After exercising, you should feel like you have worked out, but if you feel burning or tingling, lessen your workout time and step up gradually. This will reduce your risk of injury or strain.

By performing these 6 pack abs exercises, and following a sensible workout program, you are already on your way to the abs of your dreams.

What other techniques can you add to make these exercises effective? Share your expertise below.

The Classical Look of Male Abs

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Along with the female form, what is attractive in male appearance has also undergone numerous influences, some bizarre, some extreme in nature. Fads and fashions have come and gone. It has taken a long while for the classic male form to resurface in popular culture, but it finally has.

Clothing habits and religious traditions have kept the male body under wraps for most of the past 2,000 years. In early Christian times, Rome ruled most of the known world, and everyone wore togas. The wealthy over-ate; the poor were undernourished.

Only attractive servants and gladiators ran around half naked. While most depictions of gladiators show them semi-armored, the male abs are almost always exposed. Servants wore knee length tunics that covered the chest. Nothing to see there.

During the formative years of Christianity, only religious images were commissioned or preserved. Seeking to avoid lustful thoughts and deeds, men and women hid their attractiveness under long garments and head scarves. Self denial was the rule and images of emaciated saints, long suffering, or innocent and chaste women were created.

With the advent of Islam, Muslims embraced the established values of Christianity and Judaism, and they, too, covered the body. Women added the face to the list of things you shouldn’t expose in public.

During the Italian Renaissance, great thinkers and artists abounded. Looking for the ideal, or the divine, in the human form, artists and sculptors resurrected the classical themes. Hundreds of pieces of art survive – presenting poses in every degree of nakedness, and attesting to the beauty of the human form. Great statues, such as Michaelangelo’s David, were created.

The Renaissance did not last long, and Western Civilization quickly covered itself, again. European tradition was carried to the New World by way religious escapees, and continued in that state until this very century.

Not since the times of Greek heroes and Roman gladiators have so many men bared there bodies, especially those male abs, in public.

The Greeks revered the human form in its full development. They copied it and emulated it, carving their Gods as images of the human ideal. The Classical Greeks, who were notoriously self-righteous, even admired the body outside of their people. Nowhere could they find it more developed than in the warriors who fought as mercenaries for them, or sometimes against them, called the Gauls. Today, we often call them Celts.

Modern weight lifting competitions base their standards of development on the Greek forms of perfection. If you think otherwise, just examine a copy of the statue of the Dying Gaul. It was not only one of the most expressive pieces of sculpture ever made, it is a tribute to every man who aspires to develop his body to its fullest potential – with strong sinuous legs, a full set of pectorals, and glorious male abs.

Although the ancient Greeks may have been the first civilization to publicly appreciate male abs, they’re probably here to stay.

Click Here for Classic Ripped Abs Suited for the Gods!

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.

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.

2 Quick Abs Workout Tips for Quick Movers

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A quick abs workoutis just the thing you need to flip your life around. A slamming body will give you such confidence and inspiration that it almost feels like you can do ANYTHING.

When someone says “sexy,” you think “six pack abs, long legs, nice butt, sultry curves, slender neck, and toned arms.” Everything sounds good, but that first one – six pack abs – is really the icing on the cake. Once you have it, you’re probably fit and toned all over anyway.

So, how do you get ripped, wash board abs? More importantly, how do you go about a quick abs workout routine that’s fast, convenient, and very effective?

The secret is to identify the areas of your life that need some serious revamping. That usually consists of two things – your diet and your level of physical activity.

Before you sign up for expensive one-on-one fitness trainings or pay for gym membership, start where it wouldn’t cost you any money at all. Sometimes, something as simple as eliminating soda from your diet can get you really fast results. This leads us to delve deeper into the first quick abs workout tip:

1. Re-evaluate Your Diet.

Bad eating and drinking habits, such as consuming absurd amounts of alcohol, sugary treats, fatty foods, and, yes, the devil in a can also known as soda, should go out the door and stay there. For good. Every time you eat or drink these palatable decoys, you’re actually setting yourself up for failure.

When you’re hungry or if you feel like snacking, why don’t you go for healthier, much more filling options like vegetable sticks, fruits, or nuts? They’re equally tasty and readily available as the junk I’ve mentioned before. By choosing the right foods and eating at the right time, your quick abs workout plan just got a little more full-proof.

Changing your diet for the better is the first step to sexy abs. Taking out excess fat, sugars, and processed meats will ensure a continuously healthy lifestyle. Who knows, maybe you can even convince your friends and family members to join the healthy bandwagon.

2. Make Time for Exercise.

You’re a busy person, I get that. But even busy bodies like Hollywood stars and big-time corporate honchos set aside a few minutes of their day for physical exercise. I highly recommend you do the same with this next quick abs workout tip.

You don’t need to spend hours upon hours on the treadmill or do extreme sports to get washboard abs. 30 to 45 minutes a day, with as little as 2 to 4 times a week will get you six pack abs. It’s up to you to take it up a notch if you really want it bad.

These two very simple yet life-changing quick abs workout tips will not only get you the body you’ve always wanted, but it will also give you self-belief that will help you achieve almost anything.