abdominal muscles

Are 8 Pack Abs Possible?

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Click here only if you’re serious about getting the best possible abs…

Do you remember the first time you heard about the possibility of getting EIGHT pack abs?

The first time I heard about “8 pack abs” I instantly thought it was just a myth. I mean, a six pack is already quite a challenge to get AND maintain.

I thought 8 pack abs were simply IMPOSSIBLE.

What do you think?

The Genetic Factor

Okay, you’re probably wondering, can you get 8 pack abs?

The answer: maybe!

With determination, the right diet, the right exercise and yes…the right GENETICS!

The truth is that this is one of those cases where your genetics can make it easier or near impossible.

It has to do with the structure of your abdominal muscles- specifically the part that “creates” the 8-pack. You see, the extra two-pack that sets and 8-pack apart from a 6-pack is at the bottom of the abs. And this is generally the hardest area to lose belly fat.

But also, for most of us, this part of the abs just does not have the deep “line” in between the abs muscle that you see from the 6 packs above. This is the “line” that creates the separation between “packs”. If it’s not deep enough, if might be near impossible to get 8 pack abs.

So, what does this all mean to you? Your genetics can be a major factor in how easy it is for you to get an 8-pack.

If you’re one of the lucky people and have the right genetics, the next step is a serious fat-burning, muscle-building program.

Here are 5 powerful, belly fat-stripping exercises that can give you every chance to getting 8-pack abs:

  • Squats
  • Pull-Ups
  • Interval Training Cardio
  • Push-ups
  • Deadlifts

 

Abs Exercise

In addition to burning of your excess body fat, in a moment, you’ll find out the top abs exercises for building an awesome 8-pack.

Let’s focus on that last bit: Ab Exercise.

It’s something a lot of people dread because they consider it as work. If you think about it, it does require a lot of work. But keeping your eye on the prize only makes the journey worthwhile.

You have to start somewhere, right?

These 4 ab exercises are the most basic drills you can do to get 8 pack abs:

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

Weighted Sit Ups

Lay down on the floor, bend your knees slightly, and plant your feet firmly on the ground. Place the weight over your chest and secure it with both hands. Lift your shoulders off the floor slowly without moving the lower half of your body. Remember to keep those abdominal muscles tight. Once you’re at an angle, hold that position for as long as you can, then lower your shoulders back to the floor slowly.

Bicycle

This one’s my favorite out of the bunch. Simply lie down on the floor, bring your knees up alternately, as if you were biking in the air. Meanwhile, with your hands behind your ears, touch your right elbow to your left knee as it goes up, and then do the same with the other side.

woman-doing-bicycle-abs-crunches-1 woman-doing-bicycle-abs-crunches-2

Full Body Crunches

This one’s a real challenge, but I feel that it’s doing a lot for my abs. I suggest you start doing it, too!

While still lying on the floor, rest your hands over your chest, and bend your knees once again. Raise your shoulders up as you would in a regular crunch.

Here comes the tricky part: while doing the crunches, try lifting your legs at the same time. Your target is to form a sort of horse shoe shape with your body every time you go in for that crunch. Hold that position while keeping your abs tight, and then go back to your original position.

double-crunches-abs-anatomy-man

Reverse Crunches

This is very similar to the upper body crunch, but instead of just focusing on the number of reps you do, you will be paying more attention to contracting your lower ab muscles and maintaining your form.  Slowly raise your knees upward toward you head then resume your original position.

That’s it! Wouldn’t it be amazing if you applied this exercise and fat-burning strategy (along with a solid eating strategy) today! This along with persistence will go a long way towards helping you achieve the “legendary” 8-pack abs!

You’ve made it this far…So now you have to choose between just reading this article and doing nothing or taking action on the body you want…Take action now :)

Do you know anyone with 8 pack abs? How did they do it? Let us know by sending your stories below.

How to Get a Flat Stomach – Men Only

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Click Here to Learn about a proven strategy for men wanting a flat stomach fast…

Have you been dreaming about being one of those flat stomach men, but nothing you’ve tried has worked? Still fighting the battle of the bulge?

Many men are in the same boat. So here are some answers to the most frequently asked questions about men and midsections.

  1. Should you do tons of crunches to reduce your stomach bulge?
  2. How do you reduce belly fat?
  3. What are good stomach exercises?
  4. What’s wrong with sit-ups?

Tons of Crunches?

Doing tons of crunches won’t banish a bit of belly fat. Not even a little bit. This theory, called spot reduction, is popular in the fitness community (and most of the infomercial gimmicks), but has now been scientifically disproven. New research shows that fat is lost all over your body, and sadly, you can’t pick where it comes from.

“So, How Do I Reduce My Belly Fat?”

Studies have shown that there are two ways to reduce fat, and you have to use them both at the same time:

  • Have smart eating strategy
  • Have an effective exercise plan that includes abs-building and fat-burning

The Flat-Stomach Eating Strategy

Experts do not agree on what the perfect diet is to be flat stomach men. But most agree that diets that are low in saturated fats and “white carbs” (e.g. white sugar, white flour, white, rice, etc), and high in low-glycemic carbs( e.g. whole fruits, vegetables, oatmeal, etc) and high in lean-proteins are best for ridding yourself of unwanted blubber.

But, you don’t need to torture yourself while dieting. Have fun and experiment. Use your diet as an excuse to try something new – maybe Japanese or vegetarian cuisine. Who knows? You may find out that you like your new diet better than your old one.

If you’re seriously wanting to flatten your stomach and keep it that way, click here to start an eating strategy that actually works and is based on eating real foods that taste good. By the time you watch the video on the “4 foods to NEVER eat“, I think you’ll agree that this eating strategy can actually help you meet your flat-stomach goals fast!

Burn! Burn! Burn

You probably already know that exercise is a somewhat controversial topic. No matter who you ask, you’ll get a different answer. It is, however, generally agreed that regular fat-burning workouts – 3 or 4 times per week – are what you need to burn the fat you have and kick start your metabolism to have a flat stomach, as a man.

Good fat-burning workouts for flat stomach men include:

Make sure to stretch first, to avoid risk of injury.

Flat-Stomach Exercises

After you’ve got a healthy diet and regular fat-burning workouts under your belt, the way to tighten your stomach is by targeted midsection exercises.

A good rule is that any exercise that bends your spine in the lower back region is good. When performing stomach exercises, try to maintain the natural arch of your back. This will make your exercises more effective and reduce back strain.

Sit-ups?

For years, you probably have been told that sit-ups are the best way to flatten your stomach and strengthen your abs. New research has proven that this is not true. Sit-ups not only don’t work well for flat-stomach men, but they can also be dangerous.

Because sit-ups only involve, well, sitting up, they don’t work your abdominal muscles- they work your thighs and back. They give you less bang for your buck, and can cause lower back pain down the road.

Most experts now recommend that you should avoid sit-ups entirely. Do crunches instead. But not just the traditional crunches. Also, try abs exercise like double crunches.

Double crunches are like crunches, except you move you knees towards your head while you’re moving your head towards you knees. This doubles the effectiveness.

double-crunches-abs-anatomy-man

Now that you know the answers, you can begin your stomach training on the right track. And if you want to flatten your stomach at warp-speed, check out www.BurnFatFitness.com (don’t go unless you’re serious, though). In a free video, fitness expert Tom Venuto shows you have to transform your body in 49 days by properly combining an eating, exercising and fat-burning program.

Last thing: Remember, with work and patience, you too can be one of the flat-stomach men. Stick with it!!

 

What’s your challenge in trying to develop a flat stomach? Let me help by sharing your concerns below.

4 Great Exercises for Building Washboard Abs

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Building washboard abs seems like a very difficult task, but, really, it’s not. It only seems that way because you’ve made up your mind without even trying first.

I remember when I got started with this whole six pack abs thing; I didn’t really get it right away. After much reading, however, I realized ANYONE who had determination and dedication can get totally ripped abs.

Doing targeted abs exercises can certainly get you the abs of your dreams. Combined with a well-balanced diet and frequent fat-burning workouts, targeted abs exercises will get rid of that unwanted flab and sculpt your ab muscles.

As you load up on a good eating strategy and do exercises like running and swimming, remember to do targeted abs exercises 3 to 4 times a week. Building washboard abs can be easy if you follow these simple exercises:

Weighted Sit Ups

You won’t need much for this exercise except for small weights:

  1. Lie down on your exercise mat, bend your knees slightly, and keep your feet flat on the floor.
  2. Put the weights on your chest and keep them in place with both hands.
  3. Lift your upper body slowly while keeping your lower half still.
  4. Go up to a 45-degree angle and hold that position for as long as you can.
  5. Slowly lower yourself back down and start all over.

[youtube]http://www.youtube.com/watch?v=zcHkaMnjz-g[/youtube]

Full Body Crunches

Building washboard abs with full body crunches can get to your goal faster because it works the entire midsection.

  1. Lie back down on the floor and begin doing regular crunches.
  2. As your upper body comes up for the crunch, keep your ab muscles tight, and lift your legs off the ground.
  3. Gradually lower both your torso and legs back to the floor.

double-crunches-abs-anatomy-man

Ball Crunches

For this one, you won’t need anything except for an exercise ball.

  1. Sit on the ball and plant your feet firmly on the ground.
  2. Without moving your feet, slowly roll back on the ball until your upper body and thighs are parallel to the floor.
  3. Go up for a crunch while balancing your body with your feet and abdominal muscles.
  4. Remember to keep those muscles taut.
  5. Go back down to your original position and repeat the exercise.
woman-doing-abs-cruches-on-exercise-ball-starting-position woman-doing-abs-cruches-on-exercise-ball-end-position

Bicycle

  1. Again, lie flat on the floor.
  2. Place your hands behind each ear and bring your legs halfway up.
  3. Begin a cycling motion with your legs, alternately bringing in each leg closer to your pelvis.
  4. As your right knee comes up, twist your torso so your left elbow touches it. Then, do the same with the other side.
  • Once you’ve completed 10 to 15 reps, perform the same exercise while “pedaling” backwards.
woman-doing-bicycle-abs-crunches-1 woman-doing-bicycle-abs-crunches-2

20 to 25 reps of each exercise will give both your upper and lower abdominals a great workout. Remember to keep your abdominal muscles tight and drink plenty of water. You’ll soon realize that building washboard abs with these 4 great exercises will become a great habit!

The Upper Abs Exercise – Flat Stomach Results Guaranteed

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Can’t seem to build upper abs? Looking for the best exercise to flatten that stomach?

Click Here!

One of the main stomach muscles you have to workout is your upper abs, and, sadly, it has one of the thickest layers of fat deposits in our body. The best exercise flat stomach for your upper abs is the basic crunch, as long as you perform it correctly. Some infomercials tell people that crunching doesn’t help you get that flat sexy abs, but it actually does. People are just performing the incorrect form of crunching, that’s why they don’t get the results they wanted.

Lucky for you, we are here to teach you the proper way of doing the basic crunch exercise flat stomach that’s guaranteed to give you the best results. Start on a lying position with your back laid flat on the exercise mat. Now put your hands on the side of your head or across your chest. Some people put their hands behind their head, that’s why they hurt their necks badly when doing the crunch. This is one of the incorrect strategies done by a lot of people.

Before doing the  exercise flat stomach crunch, bend your knees at 90 degrees angle and let your feet rest flat on the floor. Now that you’re ready, slowly lift your shoulders off the floor using your stomach muscles. Make sure that your chest don’t touch your knees, allow a few space in between them. If you let your chest touch your knees, your hip reflexes are doing all the work and not your upper abs’ muscles.

Once you reach the top of your exercise flat stomach crunch, intensely contract your upper abs and slowly move back to the starting position. Repeat the process about fifteen times and do at least three sets of upper abs crunches. While doing this exercise a flat stomach, you have to remember doing the correct breathing pattern. Exhale while you are crunching up, and inhale when you’re going back to the starting position.

Have crunches been effective for you in developing your upper abs? Share your experience below.