stubborn belly fat

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.

Flatter Lower Abs – Health and Safety Tips

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If you want flatter lower abs, you should know that your upper abs and lower abs require different exercises if you are building muscles, but not if you’re just toning them.

If you are looking to just tone muscles, then any good group of exercises aimed at the abdominals will deliver the results you need. Of course, you have to do them properly.

Also, doing too many, too soon, is not a good idea. Avoid straining, especially the neck and lower back. You can permanently injure your spine if you aren’t careful.

Body building can be quite different from normal exercising. Building aims at isolating the upper and lower abdominals causing development in different areas.

However, some instructors caution against too much lower ab concentration. They claim that this, also, is a formula for back fatigue and strain, and it doesn’t give you enough isolation to make a difference in specific muscle definition.

The following are some good general low-impact exercises for the abs, which are easy on the lower back and spine.

1. Easy Lower Ab Exercise #1

Sit with your legs extended out to the width of your shoulders. Keep feet pointed up and arms out to your sides, at chest level. Tuck in your abdominals and lean to touch each foot, using the opposite arm, one at a time.

2. Easy Lower ab Exercise #2

Sit with your legs extended in front of you, about your hip width apart. Your toes should point up and keep your knees slightly bent. Pull your abdominals in towards your back. Extend your arms in front of you at chest level, as if you were sliding your arms across a smooth surface. Keep your shoulders relaxed.

3. Easy Lower Ab Exercise #3

Sit on floor with legs bent to the left, right foot near left knee, in a comfortable position. Hold your left shin with left hand, and extend right arm overhead. Look up to the right and gently stretch to the left. Switch sides and repeat the exercise. This is a Yoga move.

If you are body building and need to specifically target the lower abs, here is an excellent exercise, guaranteed to give you results:

  1. Lay on the ground, legs straight, with hands tucked under your bottom.
  2. Tighten abdominal muscles. Keep head and lower back on the floor.
  3. Raise your legs arcing back to a 90 angle, making an “L” shape of your body. Try not to lock your knees. Focus on your ab muscles, instead.
  4. Don’t raise your back off the floor. Lower the legs slowly and repeat.
  5. As you gain strength in those abs, you can stop just before your feet touch the floor and do it again.

These will all work to give you flatter lower abs, and they won’t hurt your neck or lower back. Remember, safety should be the first consideration in your workout routine.

Get a Six Pack – 3 Tips For A Flat Stomach

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We have collected and summarized three essential tips for a flat stomach, which we believe are the key factors in achieving those six packs you’re dreaming of. By strictly following these guidelines, you will be able to get the results faster than you think.

The first thing you have to watch out for in flattening your stomach is your daily diet, this is, after all, the main cause of fat build up in our bodies. If you are used to eating junk foods, it’s time for you to change all that. By eating five to six smaller proportioned healthy meals each day, you are encouraging an increase in your metabolism. When your metabolism is increased, your body is automatically programmed to burn more calories, even the stubborn fat deposits from your belly. Heed these tips for a flat stomach and you’ll get a six pack in no time.

The tips for a flat stomach also include undergoing daily cardio exercises as your fat burning workout routine. Let me tell you this, we all have six packs. The only reason why we can’t see them is because they are covered with thick layers of fat. When we eliminate the fat, we will eventually see our six packs emerging. Cardio exercises don’t always have to be jogging, sprinting, cycling, or any other common notion about cardio exercises. You can choose from various sports such as basketball, volleyball, badminton and a whole lot more. As long as they get your heart rate up, then you’re clearly burning off those calories from your body, especially on your mid-section.

For a leaner, more toned, and sexier flat stomach, you will need to do abdominal exercises. This is one of the best tips for a flat stomach. However, you won’t be able to achieve a flat stomach by doing this tip alone. You should incorporate the previously mentioned tips as well. Once you have eliminated the fat covering your six packs, toning and building your six packs will be much easier.

What’s your best flat stomach tip? Let other users know by sharing your comments below.

Why are Abdominals Important?

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You’re probably asking yourself, “Why are abdominals important?” I think it’s good that you raised that question.

It’s important that you recognize the different parts of your abdominal muscles and their functions before kicking off your abs workout. That way, you avoid any untoward injuries that could render you incapable of performing abdominal muscle exercises. It will also prepare you for any other future fitness goals.

We all know from the gecko that six pack abs are hot. But that only covers aesthetics. Have you ever wondered about the importance of well-conditioned abs in relation to overall physiological performance?

The body is a very complicated piece of machinery, and every part of it is crucial. Muscle groups, including your abdominal muscles, are especially significant because they determine physical strength and resistance. That is mainly why abdominals are important – the stronger they are, the more efficient your body gets.

You’re probably aware that the abdominals are situated between the ribs and pelvis. What you might NOT know is that your abdominal muscles are responsible for shielding your internal organs from external blows and giving your upper body a full-range of motion.

Why are abdominals important and what are the parts called? They are divided into four major parts namely:

  1. Transversus abdominus
  2. Rectus abdominus
  3. External oblique
  4. Internal oblique

Each of these sections is equally essential so you have to keep them strong and conditioned.

The Transversus Abdominus is the innermost layer of abdominal muscle responsible for stabilizing your torso and maintaining internal body pressure. You can just imagine how things can be if this part of your abdominals was weak.

The Rectus Abdominus, which can be found in front of the pelvis and in between the ribs and pubic bone, is responsible for horizontal and vertical movements. It is also responsible for giving off the six pack indentation. So when you say “ripped” or “washboard,” you’re actually referring to the well-defined Rectus Abdominus.

The External Obliques are located on each side of the abdomen. Now these muscles make it possible for you to twist from side to side. They also maintain abdominal pressure.

The Internal Obliques, on the other hand, can also be found on each side of your abdomen, directly beneath the external obliques. Their main function is to provide support to your external obliques every time you lean over or twist around.

Now that you know what the 4 main parts are, you can better develop and effectively carry out your abdominal training routine. Six pack abs are definitely more than just something nice to look at. Think about it – they were put there for a reason.

Why are abdominals important and how can they keep you safe? Having a strong core means that you can easily prevent neck and back injuries. By working your abdominals, you are allowing your midsection to bear some of the weight and the pressure. Also, it helps provide support so that you always keep your balance and your body remains upright.

“Why are abdominals important?” – now you know why. So start building those abs, not just to look good, but also to maximize motion and prevent injury.

What new insights have you realized about your abdominals? Feel free to share them by entering your comments below.

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.