abs crunches

Great Abs In A Month

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If you want to have great abs in a month, there are 3 things you need to do.

  1. Workouts
  2. Diet
  3. Activity

Most people believe they can get by with joining a gym. You can, if you eat moderately and work out four times a week for six months. But, if you want great abs in a month, you need to put in a little more effort.

Everyone else thinks that exercise and diet are all there is to it. That is the biggest part, but not all. There’s another great strategy – it won’t give you great abs in one month, but it will help. Let’s cover these 3 first.

Workouts

Always start by warming up. Body stretches that focus the abs with side twists and front and side bends are good. Don’t cut this short. At least 15 minutes of just warming up will double what you get out of your routine, and help you avoid muscle strain and soreness.

Throw in some aerobics. Pick something you can do in 20 to 45 minutes, that gets blood circulating and burns calories as well. Jumping rope, swimming, using the rowing machine and regular aerobics are all good for your heart and your abdominal muscles, as well.

Now you are ready for the leg lifts, crunches, ball crunches, curls, bicycles and weights. A good gauge of what you need is to try doing ten. Whatever you can do is a set for you.

Do one set of each. Rest, stretch, walk around, then do one more of each. The next time you start, your set will contain one more of each exercise. Repeat this till your up to multiples, then switch off to something more intense.

If you’re a female, you might try just leg lifts or reverse crunches instead of standard crunches. They are less hard on the neck, a frequent point of strain for many women due to anatomy.

And diet?

You are going to get out of it what you put into it. This doesn’t mean you should starve, but if you don’t reduce your caloric intake to less than you burn each day, you won’t lose a pound. Since most extra pounds are fat, you need to shed them to expose those abdominal muscles hiding underneath.

Recommendations:

  • give up desserts and junk food
  • reduce bread and other starchy foods, like pasta and rice
  • increase vegetable and fruit intake
  • increase your water consumption

Other activities

If you don’t know it yet, the gym or mat is not the only place to give yourself a good workout.

You can:

  • spend a few hours on a weekend morning walking the dog.
  • take up rowing, swimming, hiking, rock climbing, just for a start.
  • stretch every chance you get. This means at work, also – some isometric exercises require no more than resistance, like a wall, and they’re great for abs.
  • walk to the store instead of driving

Note: There is one more thing that is important, and that’s your posture. If you slump or lean when standing, you will never look fit, no matter how much time you spend exercising. Think good posture all the time.

  1. Sit up straight in your chair, at work and home.
  2. Imagine a cord that lifts you from the top of your head. Let it pull you up, stand tall and then relax.
  3. Think posture when you work out and you’ll get more out of your exercise and avoid back strain, as well.

Most exercise outside of the gym is free, and it will keep you healthy long after those abs have turned into washboards.

The Flat Stomach Workout – The Bicycle Exercise

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If you want to achieve a leaner and toner abs, you should have a regular flat stomach workout. The best and fastest way to get that flat stomach and target the three main abdominal muscles is by doing the bicycle exercise. What is the bicycle exercise anyway? It is a simple exercise done by lying down on your back while imitating the movements of cycling.

Grab your exercising mat and lay it down on the floor. Now lie on your back, place your hands behind your head, and slightly bend your knees while lifting them towards your chest. This is the starting position. Now, lift your shoulders off the floor using your abdominal muscles and straighten your right leg at an angle of 45 degrees. Slowly turn your body towards the left, making sure that your right elbow touches your bent left knee.

Now, switch sides, do the same cycle on your right, making sure that your left elbow touches your right bent knee, your left leg should be straightened this time. Alternate the movements simultaneously and you’ll notice that you’re doing a cycling motion. Do you feel the abdominals muscles working? You should feel the burn on your upper abs, lower abs, and side obliques while doing this flat stomach workout.

What other flat stomach exercises can you share? Let us know by entering your comments below.

Get Female Abs – Six Pack Women Secrets

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Most fitness trainers hear the question “How do I get a flat stomach?”The truth is getting a sexy body is going to take work. But with the help of female abs six pack women secrets, it will be a piece of cake. Getting a flat stomach and sculpted abs is going to take a combination of good nutrition, cardio exercise and exercises to target the ab muscles themselves. The best results happen when you combine all three of these techniques.

1. Good nutrition is the foundation for fitness. It is the key secret of female abs six pack women. You’ve got to control the kind and amount of food that you put into your body on a daily basis. If you get most of your calories from fast food and processed junk, you are not going to have a healthy body.

When you eat natural and whole foods, you’ll create a healthy physique. You’ll also give your body the best chance it has to create lean, tight abs.

Instead of cutting calories, try spreading your food intake out throughout the day into five to six small meals a day. You’ll keep your metabolism fired up all day long and burn more fat.

2. Exercise is the second important component of the female abs six pack women secrets. Cardio exercise is the best way to burn fat. It doesn’t matter what type you pick as long as you do it regularly.

 

Cardio exercise can include running, walking, dancing and cycling. Whatever moves your body and gets your heart pumping faster will help you burn fat. You’ll lose the fat that has built up over your ab muscles.

3. The last and most important female abs six pack women secret you should know is to continue with exercises specifically targeted to work your abdominal muscles.

Remember your ab muscles have three different layers. To reach all three, it is better to do less reps at a more intense pace.

A lot of women believe they need to do 50 to 100 crunches per day. They think that’s one great female abs six pack women secret. If you do these many reps, how can you be sure that you are using the right form? It’s better to do less reps correctly than lots of reps. When crunches are done properly, 15 to 20 a day should be plenty.

To do a proper crunch, you’ll have to focus on using you abdominal muscles, and not your back or arms, to lift your torso. Raise your head slowly and stop as your muscles contract. Don’t try to touch your knees. Hold the position for a few seconds and then slowly return your head to the floor.

The key is in doing each crunch slowly and deliberately. Don’t power through them. Feel the muscles contract and hold them. This is the best way to get your dream body. Now, isn’t it good to know all the female abs six pack women secrets?

The Top Six Pack Abs Muscle Exercise

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If you’ve been dying to make your spare tire into a six-pack, you are not alone. Sculpting abdominal muscles seems to be a national obsession. Just look at the amount of infomercials on television in the last few years that have products claiming to create the washboard stomach of your dreams!

Fortunately, there are effective six pack abs muscle exercises that you can do in your very own home, with very little equipment that will sculpt your body the way that you want!

Before we start describing the six pack abs muscle exercises, there are a few tips we need to cover. First, know that in order to create the washboard stomach of your dreams…you need to commit to doing the exercises! This is not something that’s going to happen overnight, folks. Practice makes perfect, and regular exercise makes a perfect set of abs.

Secondly, spot training like these ab exercises work…but only if you don’t have a huge layer of fat covering up your stomach. If you are overweight, you need to commit to doing aerobic workouts too to whittle down your overall weight. Only then will you be able to see the benefits of your six pack abs muscle exercises.

Finally, get a journal, spreadsheet, wall calendar..whatever you like…to track your progress. Invest in a tape measure (they are really not that expensive) and record your waist size weekly. On the weeks that you feel you aren’t getting anywhere, look back to your measurements. Those will show you the real picture!

Now on to the six pack abs muscle exercises!

1. Abdominal Crunch

You can perform this lying on the ground or leaning on a large fitness ball. This old standby will sculpt your abs like no other exercise out there. Place your hands lightly on the sides of your head and lean your head back. Place your tongue on the roof of your mouth and then lift your chin towards the ceiling. Even though it sounds odd, the tongue part is really important!

2. Alternating Leg Extensions

Lie on your back with your hands behind your head. Bring both of your knees up into the air, and then extend one leg out in front of you. Keep the other knee pulled in. At the same time, bring your opposite shoulder towards the bent knee. Try to touch your elbow to your opposite knee. Switch sides and repeat.

3. Reverse Crunch

This really helps target the lower abdominal muscles. Lie with your arms out toward your sides and palms against the floor. Lift your hips and bent knees off of the floor by pulling in your lower abs. Then return them to the floor.

These six pack abs muscle exercise should be repeated on alternating days, or every day, depending on your fitness level. Remember to track your progress and give yourself time to sculpt your middle.

“Make My Stomach Flat!” – 3 Best Exercises

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Have you ever felt frustrated with all the gadgets, diets, pills and exercise programs out there -promising you a flat stomach? With all of the scams, FDA recalls, etc., you’re probably wondering: how can I safely make my stomach flat fast?

Just think about all the reasons you want a flat stomach.  Maybe it’s to feel sexy, hot and attractive, youthful and energetic. Maybe it’s to be able to fit into your favorite skinny jeans or look good on the beach. Maybe you just want to be fit and healthy.

Whatever your reason, you’ve probably heard that diet and exercise top the list if you’re serious about getting a flat stomach.

But is that really all there is to it?

You probably already know that getting a flat stomach takes hard work, a great eating and smart exercise strategy, but…

In this short article, you’re going to learn the three missing tips from most “make my stomach flat” advice that will help you get a flat stomach even faster…

#1: “Make MY Stomach Flat, Not One Size Fits All!”

When you turn on the TV, browse the Internet or look in a magazine, you see hot bodies everywhere. And if you’re like most of us, you then compare your body to theirs and get tricked into feeling like taking their pill or using their complicated gadget will give you the bodies you see flaunted in your face…what a set up!

The truth is that it’s unfair to compare yourself to other people because we’re all different. We all have different genes, different levels of metabolism, and different physical responses to exercise. That’s why it’s very important to look for the programs that help you to customize an eating and exercise strategy for your body type…And help you find out what your body type is.

This will ensure that your time and effort give you the best results for your body type- not the fitness model on the screen! Stay away from “one size fits all” programs.

#2:  Diet and Exercise Are Not the Most Important Factor

Don’t get me wrong, obviously, diet (eating strategy) and exercise are absolutely required to any successful “make my stomach flat” goal.

The problem is that knowing this will not give you results. Everyone knows this but we still have an obesity epidemic.

I know you’re thinking, “what’s more important than diet and exercise to help me make my stomach flat?”

FACT: Like with any goal, you have to activate your mind and even more importantly your emotions toward your goal. Otherwise, it’s a failure waiting to happen.

To do this, come up with a specific goal that you can measure. For example: lose 2 inches off my waist, lower my body fat by 1%, etc.

Note: generic, immeasurable goals like: “I want to have a flatter stomach” won’t work. What’s “flatter”? How do you measure “flatter”?

Don’t wait come up with your goal. Do this now before you forget!

Now, when can you realistically meet you goal (e.g. “lose 10 inches off my waist in 2 days” is not realistic)

You still with me? Great!

Now that you got the mental piece, the specific, measureable, realistic, goal with a deadline, it’s time to fire up your emotions.

You ever notice how your emotions can override anything you mentally want? Well, let’s use this to your advantage!

Use as much emotion as possible here. This will help fuel you when the hard work seems too much.

Having intense positive emotion driving your efforts ensures that you’ll stick with the program…and get results!

#3: Don’t Try to Make Drastic Changes

Since you’ve made it clear down here, I’ll assume you’re really motivated to make your stomach flat. So, I wanted to give you one more tip most people won’t tell you.

Getting a flat stomach is simple but not easy. And if you’re like most “make my stomach flat” seekers, you start off energized and fired up. You start of doing everything right. But, for most people, it doesn’t last long.

I want you to succeed. So here’s a trick: start off slowly!

Instead of attempting to do everything right (and then falling off with no result), just do one or two things right. And every week, slowly add more things.

For example:

  • Week 1: Cut out soda
  • Week 2: Do a few body squats , drink more water

Pretty soon, these small steps will add up to big steps without overwhelming yourself.

Give it a try.

When I decided I wanted to make my stomach flat, I knew it would require me to work really hard. But like anything you work hard for, the payoff is really worthwhile. So keep these missing tips in mind and start eating right and working out today!

Do you have your own flat stomach technique? Share it by leaving your tips below.