abs exercise

3 Steps on How to Get a Flat Stomach in Days

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Who wouldn’t want to get a flat stomach in days? My friends, relatives, and even complete strangers come up to me on a daily basis and express their frustrations about their flabby midsection. Believe me when I say, “I know exactly what you mean.”

I’ll tell you right now that it CAN be done if you’re already pretty close (i.e. have a lower than average body fat%) Hard work and discipline is the key. The thing is you have to truly believe in something before it can happen.

A very wise colleague of mine once told me, “Don’t give up, especially before you even begin,” and he is so right. A flat stomach in days is doable…if you put your mind to it. Following a set of simple, straight-forward guidelines you can very well attain that flat stomach in 30 days or less.

1.  Have a GREAT diet

 

2. Do lots of fat-burning exercises.

 

3. Build your muscle.

Having good fats in your diet is necessary, but an excess of unhealthy fats is just downright nasty. Be mindful of what you eat because ultimately, everything you digest translates to how you feel, how your body performs, and, obviously, how you look.

Creating and sticking to a healthy diet plan will require a little getting used to. If you really want that flat stomach, you will need to turn your diet around drastically, especially if you’ve been so used to eating fast food, highly processed junk food, and the like.

The benefits of a great eating strategy are endless. Aside from getting a leaner physique, your health will improve vastly. That only means you can live a happier, longer life.

For you to get a flat stomach in days, start with a well-balanced diet in your next meal and thereafter. Include a lot of whole grains, lean proteins, and just a small portion of good fat.

Here’s a list of good, healthy options for food:

  • Beans
  • Egg whites
  • Green, leafy veggies
  • Salmon
  • Lean chicken breast
  • almonds (healthy fats)
  • walnuts (healthy fats)

Here are food and beverage items you must scrap out of your diet completely:

  • Alcohol
  • Fried Food
  • White Bread/Rice
  • Sweets
  • Soda & fruit juices

While carrying out a healthy diet plan, you must also stick to an intense fat-burning workout plan. Doing a variety of physical activities, such as sprinting, interval training and swimming, will get your blood pumping, muscles roaring and fat melting.

The last important step is to perform full-body, muscle building workouts 3-4 times a week. Muscle helps speed up your metabolism and is crucial if you’re going to achieve your aggressive goal.

Simply follow these steps so you can get a flat stomach in days. After a month-long battle with flab, you’ll definitely want to keep at it because good results can only motivate you to do even better.

Exercises for Washboard Abs

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Most of us are still wondering what the right exercises for washboard absare, much less how to do them. Find out the most effective exercises for toning, strengthening, and ripping your abs.

Before you begin exercising, make sure that you’ve got a diet and workout plan in place. Exercises are important, but getting washboard abs requires a healthy diet and cardio workout, as well.

The most effective exercises for a set of washboard abs are:

  • Weighted Sit Ups
  • Ball Crunches
  • Full Body Crunches
  • Bicycles

Begin with 5 repetitions of each exercise and gradually work up to 20, several times per week. To avoid injury, start out slowly and step up your workout at your own pace.

Weighted Sit Ups

Required: A small weight or similarly sized object(a hardcover book or bag of flour)

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

Ball Crunches

Required: An exercise ball

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

Full Body Crunches

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

Bicycle

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

When exercising, common sense and safety should be observed. If possible, exercise on an exercise mat or carpeted floor in a room with a moderate temperature. Keep yourself well hydrated. If you feel burning or tingling, perform less repetitions at one time.

If you follow these exercises for washboard abs and maintain a sensible diet and workout plan, soon you’ll have that washboard look you’ve always wanted.

What other exercises for washboard abs can you think of? Add to the list by leaving your comments below.

Countless Ways to Get Abs – 2 Key Concepts to Remember

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There are quite a lot of ways to get absand it can get a little confusing. Reading and hearing so-called “expert” advice coming from all directions – that can be daunting, for sure.

While some couldn’t stress hard enough that dieting is the primary and sole aspect to building muscle, others think that exercise is all you need. Then there are those who insist that crunches are just a waste of time, while others claim they are simply indispensable. Even the location of your workouts is under debate.

I could definitely relate as I, too, found myself in similar overwhelming situations before.

What if I told you that none of them were right? But, believe it or not, none of them were wrong either. It all boils down to PERSONAL CHOICE.

Combining various ways to get abs is the way to go and it’s up to you to decide which ones you think will work best for your body and your lifestyle. That is truly the best course of action, especially if you’re really serious about getting six pack abs.

The possibilities are endless, but there are only 2 things that you have to keep in mind for you to successfully carry out your personal fitness program:

  1. Follow a healthy diet; and
  2. Develop a regular fitness routine.

While these key concepts are pretty much standard, going about them may vary from person to person. Indeed, there are countless ways to get abs with a variety of diet options.

To greatly improve your diet, you have to consider WHAT you need to eat, HOW MUCH you need to eat, and HOW OFTEN you need to eat.

Basically, you need a diet that includes whole grains, lean meats and other rich sources of protein, fresh fruits, and a vast selection of vegetables. Instead of taking out fat from your diet completely, simply stick to essential and good forms of fat commonly found in nuts and fish.

How much of the healthy foods mentioned above are actually in your present diet? Do you think you’ve been eating far too much fat than you should? Are your meals mostly made up of processed carbs? Do you eat a lot of deep fried foods and dairy?

Reevaluating and weighing your food options are great ways to get abs. Asking yourself questions like these will help you customize your meals toward healthier practices.

This doesn’t mean you have to go totally Vegan and stay out of restaurants for good. Instead of ordering a big fat burger, maybe you could opt for a grilled sandwich or a fresh salad with a grilled meat garnish. Similarly, you can always go for olive oil based food instead of butter. Again, it just boils down to your choices and making the BEST one at a particular time.

The second component is just as important. Engaging in various cardio and targeted abs workouts will not only get you fast results, but it will also help you maintain an generally healthier lifestyle.

There are many ways to get abs, and all you have to do is line them up according to your priorities. A tailored fitness program works. Add in some determination and hard work, and you’ll definitely see results in no time.

How to Have a Flat Stomach on a Budget

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Everyone wants to know how to have a flat stomach. Some have an idea how to go about it, but are easily discouraged because of two things: financial constraints and not having the luxury of time.

Save Money

How much do gym memberships cost nowadays? It’s been a while since I even entered one, but I’m pretty sure they don’t come cheap. Not to mention the “extras” they’re going to charge you; locker room fees, personal trainer fees…the list probably doesn’t end there.

Question is: do you need a prestigious gym membership to get a flat tummy? I think not. If you want to find out how to have a flat stomach, you can easily do so without spending your hard-earned money on gym membership.

If you have a few hundred dollars lying around and can actually afford to pay for gym membership, by all means, go for it! There are plenty of advantages to being an active gym member. Even though you can get a lot from it, gym membership is not required.

Instead, work on your abs in the privacy of your own home. It can be quite a liberating experience, I tell you.

Haven’t showered? That’s fine. The car’s still in the shop? It’s cool because you won’t even have to step out on the driveway. Need to watch the kids? Pop in their favorite video and send the babysitter on their way. Got nothing new to wear? No one’s going to care!

How to have a flat stomach without breaking the bank? Stay where you are and enjoy the comforts of your own home.

Save Time

As it is, our busy schedules prevent us from doing leisurely activities and exciting new things. Work, school, family affairs, and even REST can eat up a lot of hours. No wonder many consider exercise as a dispensable pastime.

That shouldn’t be the case. Truly, CONSISTENCY paired with hard work will surely show you how to have a flat stomach.

Work up a sweat first thing in the morning, in the middle of the day, or even late into the night; there’s no pressure. For as long as you do your exercise routine regularly, it really doesn’t matter what time of day you choose to work out. Just make sure that you’re comfortable and it doesn’t disrupt your daily routine.

If anything, consistently working out at a particular time of day can be very habit-forming. Before you even realize it, you won’t even need to make an effort plotting your work out schedule; it’ll just be as natural as…going to the bathroom.

So you see, exercising and working for six pack abs don’t have to cost you much. Save on time and money but put in the same, if not more, effort into you fitness program, no matter where you are, no matter what time of day. Who knows, other people could turn to YOU and ask how to have a flat stomach.

Do you have your own cost effective flat stomach tips you’d like to share? Feel free to do so below.

There is no Single Easiest Way to Work Abs

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The crunch is probably the most vital core exercise in an abdominal workout. This is also one of the easiest ways to work abs. The problem is it often is performed incorrectly, which causes pain, strain, and avoidance.

One of the most important things to remember about crunches is that any work your neck is doing is work that your abs is not. The purpose of crunches is to work out your abs, not your neck. You need to be sure that you are letting your abdominal muscles do the work for you and not relying on other muscles or momentum.

In addition to the pain involved in crunches, many people give up on these because they do not see immediate results. If you want visible results for your exercise efforts then the easiest way to work abs is by focusing on your obliques. Oblique crunches are popular for achieving this and will provide dramatic results that others will notice.

An oblique crunch is a traditional crunch with a twist, literally. These may not exactly be the easiest way to work abs, but they do provide the easiest results for your efforts. I consider easy by the amount of effort necessary for the same amount of results and these are by far the most effective abdominal exercises.

If you are one who seriously opposes crunches as the easiest way to work abs, then there are a few alternatives you may find interesting. There is a method of exercising known as the they Matthew’s Method, which includes absolutely no crunches or sit ups. The thing to remember is that you should feel some strain when doing these exercises or you aren’t doing them correctly.

These are not the easiest way to work abs, but they do provide an excellent workout and they deliver results when done correctly. Some of the common Mathew’s Method exercises include: The Oblique Bug, The Oblique Squeeze, The Superman Sling (this is a great exercise for the lower back), The Frog, and The Twisted Frog.

The important thing to remember about all abdominal exercises is that there isn’t one easiest way to work abs. You must find the one that is easiest for you. We all have different issues to address in our workouts. These exercises are a great place to start and use trial and error to find the ones that work best for your particular needs and goals.