six pack abs

Top 3 Male Yoga Exercises for Abs

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You think male yoga exercises for abs are too…ho-hum and mild for your taste?

Most men have this notion that fast-paced, highly-intense full body workouts and backbreaking targeted abs exercises are the only forms of physical activity that can be done to result in six pack abs. Although there is some truth to that, it’s not necessarily a hard, fast rule. Laid-back fitness routines such as stretching and yoga can also get you great abs without having to constantly gasp for air.

There’s a good reason why yoga has been around for centuries. It promotes good posture, flexibility, builds strength, and conditions your whole body for maximum performance. Similarly, male yoga exercises for abs can target your core muscles, rendering them lean and tough

During yoga, your abdominal muscles, along with other hard-to-define muscle groups, are stretched, elongated, and conditioned. Performing yoga regularly will help sculpt your midsection and tone the rest of your body. It truly is a complete body routine.

There are many yoga positions you can incorporate into your fitness program, but the following are proven to be the most effective in developing abs and other muscle groups as well.

1. Yoga Crunches. Regular crunches have been a popular choice among ab builders and enthusiasts. They can also be adapted as male yoga exercises for abs.

To perform these, simply lie on the floor as you would with conventional crunches. Slowly pull in both knees toward your chest. Straighten your legs until they’re completely flexed and perpendicular to the floor.

Carefully bend your knees close to your chest again while keeping your abs taut. Be very aware of your abdominal muscles because even as you use your leg muscles for this exercise, your abs should also be working hard. Also, avoid arching your back at any time; this would isolate your midsection better. Do at least 10 reps of this exercise in a row to really work your abs.

2. Mountain Tilts. These standing male yoga exercises for abs will greatly define your abdominals, improve your posture, and lengthen your physique.

You must stand up, keep your feet shoulder-width apart, and relax your arms on each side. Lift your right arm above your head and bend to the left. Reach our as far as your fingers will go and hold it there for about 5 seconds. Go back to your starting position and do the same on the other side. Do at least 5 reps of this exercise.

3. Triangle Pose. Like the previous male yoga exercises for abs, the triangle pose requires you to stand on your feet. With your feet further apart than in mountain tilts and planted securely on the ground, point your left foot forward and turn your right foot out 90 degrees. Extend both arms on your sides and slowly bend to your left at the waist. Remember not to pivot so that your torso and head are still facing the same direction as your left foot. Rest your left hand on your leg and stretch your right as high up as you can. Hold it there for around 10-15 seconds then come back up. Switch sides and feet and do the same on the other side. Doing 3 poses on each side should be more than enough.

Male yoga exercises for abs are definitely far from drab. Give them a try today!

Have you tried any of these? Share your experience by posting your comments below.

3 Steps to Getting Six Pack Abs for Women

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Women from all walks of life are reminded every single day about their physical imperfections. It does seem like six pack abs for womenare unattainable unless you’re a supermodel or hot Hollywood actress. But the truth is, even the most average Jane can get sexy abs.

Just like men, women have struggled for years to lose weight and define their midsection. Unlike men, however, women are required to exert a little more effort to build muscle. Even though women need to push a little further than their male counterparts, it doesn’t mean it can’t be done.

Don’t be discouraged by all the pessimism going around. You may not be a hot rising star or the new cover girl for a magazine, but six pack abs for women ARE attainable — that’s the most important thing you need to know.

You also need to know HOW you can achieve a great body. Setting these three central and realistic goals will help you get your fitness program in gear:

  1. Get rid of belly fat;
  2. Build a cardiovascular workout routine; and
  3. Zero-in on those abs!

Dieting has had a perceived negative connotation, especially for women. When in fact, all it requires is regularly eating (take note: not STARVING) the right kinds of food. Forget about fad diets, artificial food supplements, and extreme “zone” regimens for a second, and concentrate on getting the essential macronutrients by eating well-balanced meals.

This is the first step to getting six pack abs for women.

The female anatomy is designed to store more fat in preparation for childbirth and rearing, but don’t let that get in the way of your goal. If you’ve been used to eating on the go (e.g. fast food and take-out), it is high time you re-evaluate your eating habits. Changing the way you eat and what you eat can improve your metabolism considerably.

A little planning and a whole lot of determination can go a long way when it comes to your diet. By eating small, balanced meals frequently, you allow your body to stay nourished and “full” so you don’t over-eat at any given time. Sticking to lean proteins, a small amount of healthy fats, and whole grains is ideal.

The next step to getting six pack abs for women is a well-rounded cardiovascular routine. Regularly performing a variety of fun, blood-pumping exercises, such as aerobics classes, jogging, and swimming will help condition your WHOLE body.

These holistic exercises will also prepare your abdominal muscles for your next and final goal – abs training and sculpting.

Really getting in there with regular crunches, sit ups, or other ab-specific exercises will help define and sculpt your obliques, and lower and upper abdominals. Increasing your reps and frequency is crucial in developing six pack abs fast.

If you really think about, getting six pack abs for women isn’t complicated at all. Six pack abs don’t discriminate, and so shouldn’t you. Get right on your fitness program and start working on those abs today!

Toning Stomach Muscles

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If you are working on toning stomach muscles, here are a few things to think about.

  1. Not everyone is born with the same set of abdominal muscles.
  2. Toning muscles involves stretching as well as exercising.
  3. Swimming is the best single exercise for toning stomach muscles.
  4. It is easy to strain your back doing abdominal exercises

Abdominal Muscles:

That’s right. Some of us simply don’t have a pyramidalis muscle. This means that no matter how hard you go for the washboard effect, you will not have the same number of bulges. You’ll get the six pack, but not the 8 pack.

Why are abdominal muscles different in some people? Doctors simply do not know. Consider that this will not just influence the all over number of toned muscles, but the lack of a pyramidalis will influence your ability to strengthen lower abdominals, as well.

Stretching:

Building exercises and toning exercises are not exactly the same thing. While you won’t get toned stomach muscles without a workout that isolates this muscle group, you won’t get the tone without doing a lot of stretching, as well.

People often neglect this as part of a routine. These are some of the easiest and most rewarding exercises to do. They are great for warm ups. As any athlete or aerobics instructor will tell you, they keep you from straining. Arm stretches, leg stretches, bending and twisting are all good ways to limber up before you hit the weights or machines.

A little Yoga added to your routine, with its exaggerated movements, can save hours of discomfort with torn or strained muscles, later.

Swimming:

The best addition to any routine that has focus on toning muscles is swimming. It is not only an all over good workout, with fantastic cardiovascular benefits, but it stretches and works those stomach muscles like no stationary exercise can. Almost every muscle in the body is used in swimming.

If you think it isn’t what you want or you don’t have time to add it to your routine, just look at those professional swimmers’ bodies. They all have long, lean torsos, with well defined abdominals and v shaped bodies. They got those bodies by swimming!

Not only is swimming really good for you, it won’t hurt you. Swimming is considered passive exercise. That means less strain on muscles and organs.

Risk of Injury:

Most crunches can be brutal on your back muscles, so don’t add more than 2 additional repetitions to your current routine at one time. That is repetitions and not sets. When you add a new set to your abs routine, do it by adding 2 reps until you fill it out.

If your back hurts, use a brace, or switch to just ball exercises. You don’t have to stop completely, just modify. Check to see that you are doing your exercises correctly, as this can lead to strain faster than anything.

A little common sense and effort will keep you toning stomach muscles till they look great. Just keep these 4 important things in mind.

Exercise Tips – Abs (Not) to Die For

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One of the biggest exercise tips abs exercises is this: Exercise is just one facet of any fitness program. Diet plays just as important a role as any exercise regimen.

Using the two together, you’ll make twice the progress.

Exercise tips abs will definitely improve your muscle tone, but to really make a difference you need more. Exercise needs fuel to burn and to develop muscle mass. Before you begin exercising, make sure that you’ve got a workout and a diet plan in place. Exercise is an important component, but real results require a healthy diet and cardio workout, as well.

You may be on some kind of diet anyway, but it may not be the right kind for serious exercise. Protein is requisite for building muscle mass. To make sure that you get lean muscles, you should follow strict exercise tips abs by reducing fats and sugars, and consuming a moderate amount of carbohydrates.

For a lot of people, this can be a big change from their normal eating routines. For others, such as vegetarians, it may be de rigour. If you eat out a lot, you probably eat a lot of stuff that’s got more fats, sugars, and calories than anything that you prepare for yourself.

Gourmet French cuisine may be a joy, but it may not be the best idea for improving your abs. Try sushi, or a vegetarian restaurant. Both of these routinely have less fat and calories, while still maintaining proper protein levels.

When executing exercise tips abs, safety should always come first.

Get an exercise mat, or use a carpeted floor. Make sure that your room’s temperature is comfortable, and make sure that you stay well hydrated.

Burning or tingling can be signs of overworking your muscles, which can lead to injuries and strains. If you feel any burning or tingling after exercising, perform less repetitions at one time.

Start off slow and work your way up as you become ready. Exercising once every other day is a good starting point. Start with only 5-10 repetitions of each exercise and take a short rest between exercises. When you feel ready, try increasing up to 3 sets of 20 repetitions, and don’t forget to pause between them.

The best exercise tips abs don’t require any pricey equipment. A study at San Diego State University put 13 abdominal exercises against each other to find out which ones were the best, scientifically. Some of the top performers can be done in your own home easily.

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

Exercise on a regular schedule, and follow these exercise tips, and great abs will soon follow. Proper development takes time, but you will feel a difference quickly. The longer you practice your regimen, the longer you will keep the results.

If you follow these exercise tips abs, your dreams will become a waking reality.

Workout for 6 Pack Abs Anywhere – 4 Easy Exercises

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A typical workout for 6 pack abs takes about 30 minutes to a full hour. But that can be a little bit limiting, especially if you want to see results fast. Doing exercises sporadically during the day, even when you’re not in workout mode, can fix all that.

Take away a solid 10 hours for your time spent in public, like in the office or school, and another 8 for rest. That leaves you with 6 hours – that’s still plenty of time to do all sorts of things.

Taking advantage of all that remaining time is the best way to get 6 pack abs fast. Where every movement and every bit of energy spent counts, you’ll definitely be surprised by how quick you get those washboard abs.

The Fantastic Four: Abdominal Exercises You Can Do Virtually Anywhere

You may or may not be familiar with the techniques listed below. But I assure you that these easy yet effective fat-burning, core-strengthening exercises can reinforce your program even when you’re not in the middle of your actual workout for 6 pack abs.

1. Sit-ups and Crunches. These are the most basic exercises for your abs. Do variations, such as the oblique crunch (come up diagonally rather than vertically), and you’ll never get bored of them.

2. Seated Torso Twist. This one works like a reverse sit-up, but with an added twist (quite literally, actually). While seated, bend your knees with both of your feet flat on the floor. Slowly lean backward until you are at a 45-degree angle, and hold that position for as long as you can. When your abdominal muscles start to tremble, you know it’s working.

3. Standing Side Bends. You might already have these in your workout for 6 pack abs, but it can only be more advantageous if you continue performing them afterward. Standing abdominal exercises are actually better because they don’t strain your back or neck as much as seated abdominal exercises do. Also, you don’t have to sprawl yourself out on the floor, which can’t be good if you’re wearing a skirt or expecting company.

4. Dance. Basic belly dancing and hip-hop moves are easy and FUN to do. You can do them alone or involve your friends and family.

With any of these exercises, it is important to keep those core muscles TIGHT. Remember to contract your abdominal muscles, as if pulling your belly button inward. This will ensure that you get the most out of these spur-of-the-moment exercises.

Unlike your workout for 6 pack abs, you don’t have to bring out your yoga mat or put on your gym clothes for these exercises. You can perform any of these while doing household chores, watching television, or talking on the phone.

Work those muscles even after your workout for 6 pack abs.  Who knew idle time could be so much fun.

What’s your favorite six pack abs exercise? Share your opinion below.