metabolism

How to Perform Flat Stomach Exercises Not Abs

by

Alot of people focus on exercises for their abs to get a flat stomach. But did you know that the key to your toned tummy might be in exercising your transverse muscles?

The transverse muscles are the most overlooked group of abdominal muscles. While plenty of exercises focus on the upper and lower abs, the transverse muscles are actually very powerful. If you want flat stomach exercises not abs, then try working on the transverse muscles.

These muscles lie at the deepest level of your abdominal muscles. They act like a girdle to hold and support your entire midsection. The transverse muscles lie horizontally to keep your organs in place and put pressure on your abdomen.

They also connect with your back muscles. They help keep your “core” together. The right kind of flat stomach exercises not abs will focus on these transverse muscles.

If you want a flat stomach, focus on your transverse muscles. Throughout the day, holding your stomach muscles in will work these muscles naturally. You can also do specific flat stomach exercises not abs that will work out these muscles even more.

Here are some great exercises to get your transverse muscles toned:

The Stomach Squeeze

Start by lying on the floor with your knees bent.
Place your hands on your lower stomach, on either side of your belly button. Press two fingers from each hand on your abdomen.
Gently begin to draw your lower abdomen down towards the floor. Try not to suck in your stomach, but use your muscles to contract.
As soon as you feel your stomach muscles getting tight, stop the motion. The muscles underneath your stomach should feel taut.
Hold this position for 10 to 15 seconds, and breath normally the entire time. Release the squeeze and do 10 repetitions.

Scissor Kicks

Start by lying on the floor, with your hands under your bottom and your back pressed against the floor.
Raise one leg about 10 inches off of the ground and slowly lower it back down. As you lower one leg, raise the other.
Do three sets of 10 repetitions.

Pelvic Tilts

Begin by lying on the floor with your back pressed against the floor.
Bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold for the count of 5 before lowering slowly back down to the ground. Your upper body should remain totally on the floor.
Do three sets of 15 repetitions.

Complete these flat stomach exercises not abs every other day and increase your reps as your strength increases.

The Best Way to Work Abs

by

Focusing on just doing targeted abdominal exercises isn’t the best way to work abs. I’ll tell you why…

Back in the day, modern conveniences did not exist. There were no computers, no heavy-duty equipment, and hardly any desk jobs. “Hard labor” was just what the phrase implied – HARD LABOR.

As the early inhabitants of this world went through their day, they would do heavy lifting, travel great distances on foot, harvest the fields of their crops with their very hands, and rely on nothing but their own physical strength to get things done. They weren’t aware of abdominal exercises back then, were they? And yet, many of them had such toned bodies and ripped abs.

Have you ever asked yourself what their secret was?

The best way to work abs back then was to get full body workouts while doing their everyday tasks. They might have broken their backs from all that hard work, but, clearly, it gave them such well-formed physiques.

I’m not suggesting you go back to primitive ways for you to get fit. However, the idea of performing a more holistic workout routine can actually push you toward the right direction.

A complete abs workout is made up of two very important elements:

1. Full Body Fitness. Core-specific exercises are quite beneficial, especially if you want to get ripped abs. But doing exercises that target other parts of your body is also essential. Your abs make up just one part of a whole, and the best way to work abs is by involving the rest of your body.

Athletes need to build muscle and train hard for their particular sport, but you don’t see them performing only one specific exercise. Incorporating a variety of exercises into your routine will get you a complete workout. Only then can you start to get a body as fit and as toned as your favorite athletes.

2. Fast Motion. Keeping a fast pace during your workout will get you to your goal quicker. Therefore, it is the best way to work abs.

You work your muscles and you keep going for as long as you can. Doing your exercises in a continuous, flowing manner will maintain your momentum and push you to greater heights.

Keep in mind, however, that you can’t just throw caution to the wind. You need to be consistent with your workout routine, but not careless. This way, you get the most out of your training without incurring any injuries.

Indeed, the best way to work abs is to constantly work the whole body. Always incorporate these two important elements in your fitness plan and you’ll do just fine.

What other methods do you have to work your abs? Share your secrets below.

Build Abs Fast – 3 Facts to Remember

by

Sure-fire ways to build rock-hard abs in a few weeks. Learn more…

If you’re like most everyone, you want to build abs fast. I mean, who doesn’t?

I know you want to see results FAST- that’s a given. And unfortunately, there’s no magic lotion or potion for it, but there are things you can do to achieve ripped abs in the shortest possible time. All you need to remember are these 3 simple facts:

1. Burn Fat Fast with a Fast Metabolism.

Did you know that training your body hard increases your metabolic rate? And when you have a fast metabolism, your body is actually working WITH you to get rid of excess body fat fast!

The first step to increasing your metabolism requires you to re-evaluate your diet.

A good diet is the first thing you should take on to build abs fast. Cutting down on unhealthy fats and starchy foods will make it easier for your body to put your metabolism in high gear.

Avoid foods that are high in simple sugars and starches such as white bread, white rice, pastries, candy bars, and soda. Always read the nutrition label of food packages and learn how to tell which ingredients are good or bad for you.

Even the slightest improvement in your diet can help you a great deal.

2. Burn Fat Fast with Cardio Workouts.

Nothing burns fat and gets faster results than the right kind of cardiovascular exercises. Doing the right kind of cardio provides you with a complete body workout. Cardio that works with many muscle groups in your body makes it easier for you to burn excess fat all over.

Combined with targeted abs exercises, fat-burning cardio workouts can definitely help you build abs fast. Here are a few great cardio exercises:

  • Sprinting
  • Rowing
  • Swimming
  • Cycling
  • Boxing

3. Build Abs Fast with the Right Kind of Ab-specific exercises

 

Here’s a proven fact for you: traditional crunches and sit-ups are not the best exercises to build your abs fast.

Doing the following 2 simple exercises are up to 237% more effective than standard crunches (faster results):

  • Bicycle crunches
  • Exercise ball crunches

Working out isn’t a burden; it’s more of a lifestyle, really. So remember to build abs fast: choose the right food, perform fat-burning cardio workouts and the right kind of abs exercises… and if you’re serious about building ripped, defined abs, click here…

Workouts For A Flat Stomach

by

If you’ve been looking at workouts for a flat stomach, you know that there are a lot of them. Not all are sensible or even possible for many people just starting an abs exercise routine. If you are having problems figuring out where to start, here are some things to keep in mind.

  • Your general health – age, weight, overall health
  • Injuries or conditions – back problems, fatigue, or pregnancy
  • Where you can exercise and the time available

Don’t know where to begin? Try making an appointment at a gym. Most larger gyms want to give you a tour with their sales pitch, and that will include a discussion with a trainer. Ask questions specific to your situation.

  1. What can I do safely, with my back condition?
  2. What is a good beginning program?
  3. How late or early do you open?

If they offer a free trial, take it. It will get you started, with enough instruction to make sure you do your exercises properly, without strain. Most gyms offer equipment that you don’t have at home.

Try it out to see if it’s comfortable for you. You may decide to stay with it for awhile, or discover that you can do this all at home and save yourself both time and money.

If you are pregnant, or have other health conditions, many hospitals and therapy facilities offer programs specifically for you. Ask your doctor, therapist, or fitness professional to see what’s available in your area.

There is also the question of active versus passive exercise to consider.

Most active programs include weights, crunches, bicycles and curls, which can be hard on your back. Passive exercise includes, isometrics, yoga, stretching, swimming and water exercises. These are all less straining on other parts of your body, but can take longer to perform.

Time can be a factor, if you’re on an offbeat schedule. However, most larger cities now have late hours or 24 hour gyms that you can use. The benefit of going later or very early is that you never have to wait to use something. The drawback is not all gyms that are open around the clock offer group exercise during their off hours.

Sorting through exercise programs becomes a little easier, after you figured out what you are capable of doing. Once you have gotten started on a program, let your intuition take over. It won’t take much to realize you are overdoing it. Soreness is alright, but pain is a sure indicator that you need modification of your program. Cut back and try something less strenuous.

Remember to eat healthy, and drink lots of fluids along with those workouts for a flat stomach. You’ll get faster results and feel better while your are getting it. Good hunting.

Great Abs In A Month

by

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.