toned abs

6 Pack Abs Exercises For Everyone

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Some people think that 6 pack abs exercises are hard, or require a personal trainer, but that’s not the case at all. Getting 6 pack abs is not as difficult as you may think. You don’t even need to go to the gym.

What part of your body attracts the most attention? According to surveys of both men and women, sexy, toned abs are the biggest show stopper. That’s not really surprising – even art from 2,000 years ago showcased the abs. A finely sculpted midsection is a work of art in itself.

What exercises will give you the look of a Greek god? Read on to find out.

But before we discuss exercises, you should know that exercise alone won’t give you the abs you want. Fat burning, a healthy diet, and cardio exercise are all important facets of an abdominal workout program.

The four primary 6 pack abs exercises are:

  1. Ball Crunches
  2. Weighted Sit Ups
  3. Bicycles
  4. Full Body Crunches

Ball Crunches

Note that this exercise requires the use of an exercise ball.

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

Weighted Sit Ups

This exercise requires the use of a small weight. If you do not have a small weight, any similarly sized object, such as a hardcover book or bag of flour will do.

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

Bicycle

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

Full Body Crunches

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

These four exercises can all be performed in your home with inexpensive equipment.

Begin with 5 repetitions of each exercise and gradually work up to 20. After exercising, you should feel like you have worked out, but if you feel burning or tingling, lessen your workout time and step up gradually. This will reduce your risk of injury or strain.

By performing these 6 pack abs exercises, and following a sensible workout program, you are already on your way to the abs of your dreams.

What other techniques can you add to make these exercises effective? Share your expertise below.

How to Exercise for a Flat Stomach

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You might think that you need to spend thousands of dollars, or hundreds of hours, to exercise for a flat stomach. However, this isn’t the case at all.

Every day, people all across the world head to the gym for hours of crunches to get a flat stomach. You can go into the fitness section of any bookstore and see dozens of books promising the secret of how to get a flat stomach.

Infomercials run across the television spectrum at all hours of the day and night selling gadgets, pills, proprietary plans, and secret knowledge, all claiming to give you a flat stomach instantly.

So, does any of it work? Scientists and fitness experts all say that no, it won’t work by itself, and some of it won’t work at all.

The keys to getting a flat stomach are still old-fashioned diet and exercise.

Here’s a quick list of exercises that you can do at home, without any cash outlay. Just try these every other day, and try each one five to ten times in sequence.

  • Curls
  • Crunches
  • Bicycles
  • Knee to Chest Stretch

A good cardiovascular workout plan is an excellent foundation for any exercise plan. Running, swimming, pilates, yoga, or even a plain old walk will benefit you greatly.

Try for at least three hours a week of exercise. It takes hard work to get a flat stomach, but don’t overdo it. An hour at a time is quite enough. Otherwise, you can become fatigued and even injure yourself.

If you feel like snacking, it should be done right after your exercise. Your metabolism will be working overtime and you will burn fat much quicker than normal.

What many people don’t understand is that sit-ups alone won’t get you a flat stomach in days, if ever. Sit-ups will help tone a loose stomach, but if you really have belly flab, your first step needs to be losing that weight.

What did you have for breakfast? You probably don’t remember, but it was most likely fat filled – donuts, sausages, french toast? Keeping your diet plan is just as important as keeping your exercise plan.

You will need to make a diet plan, and stick to it. If you want a flat stomach, you’ll have to eat for it as well. Eating healthy food regularly isn’t a hard thing to do, as long as you keep track of the foods you eat.

Eat frequent, small meals, between 4-6 times per day. Make sure to make each and every meal balanced. Balanced means including a generous amount of whole grains, healthy proteins, and a small amount of fat from a healthy source (such as olive oil).

Whole grains are the most important, white bread just doesn’t cut it. Make whole grains the base of your diet and you’ll have plenty of energy for exercise.

How about you? What’s your flat stomach workout strategy? Share your insights below.

Top 3 Ways to Get a Flat Stomach in One Month

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Imagine, for a moment, that it’s a month from today and you’re looking in the mirror, amazed and excited that you got a flat stomach in one month.

Ask yourself this question: How did you get there?

Whether you need to look good for a wedding, birthday, reunion or some other event important to you, I’ve written this article for you.

By the time you finish reading this article, you will have learned the TWO most important strategies to get a flat stomach in one month.

1#: What are you putting in your mouth?

If you’re like most people, getting a flat stomach in one month will be a huge challenge but having a solid eating strategy is one of the best things you can do to keep your goal.

Did you notice that I said eating strategy not diet? You do want to keep you flat stomach after a month, don’t you? Diets are horrible as a long-term strategy.

So, here are a few eating strategies you can master that will help you get yourself a flat stomach in one month…

First, you’ll want to eat little to no “bad” fats in your diet, especially if you’re already carrying around excess body fat.

I’m not saying you shouldn’t eat foods with fat in them. In fact, many fat burning foods like almonds and walnuts have plenty of the fats that are good for you. You just have to be more aware of what you eat and stay clear of totally unhealthy fatty foods like fried chicken, potato chips, French fries, donut- you know the ones ;)

Second, for a flat stomach in one month, did you know that you should always make sure you eat something for breakfast- preferably something high-protein.

According to the latest science, skipping breakfast can actually slow down your metabolism by up to 15%.

What does this mean? It makes it easier to add excess body fat…You just don’t have time for this if you seriously want a flat stomach in one month.

Eat Breakfast!

For the rest of the day, make sure you eat something when you feel hungry. Don’t starve yourself because it will only increase your cravings for later and further slow down your metabolism. Small, frequent meals should keep your body energized and ready for a flat stomach in one month.

Avoid white or refined carbs (e.g. sugar, white pasta, etc.) and stick to whole grain or whole wheat instead. Load up on proteins like beans, lean meats, and eggs right after you work out. Of course, don’t ever forget your fruits and vegetables.

What you drink is just as important as what you eat. Limit or cut out alcoholic and sugary drinks (e.g. soda, process fruit juice, etc)- this includes artificially sweetened drinks.

Instead, drink 8-10 cups of water throughout the day to keep your body hydrated and refreshed.

Now that you know how important a solid eating strategy is to looking and feeling great with your flat stomach in a month, it’s important that you now find a proven eating strategy.

2#: Beyond What You Eat

With your diet in order, it’s now time to look at your physical activity (or the absence of it). Maintaining an active lifestyle is key to any successful fitness plan.

FACT! Not enough dieting in the world can get you a flat midsection in just a month unless you’re already there.

Here’s what you need to know in order to exercise to get a flat stomach in one month:

Here’s the bottom line, committing to a proven “flat stomach” program is your best chance of getting a flat stomach in a month. This includes both starting a smart eating and exercise program… Get started now!

3 Guidelines to The Six Pack Abs Diet

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The six pack abs diet is nothing like those fleeting fad diets. If anything, it’s part of a total lifestyle that promotes maximum performance, muscle development, and continuous healthy living. If you want fast results and practical maintenance, this kind of diet is exactly what you need.

Before going into the details, let me just clear one thing first. “Dieting” should not be associated with starvation. A diet is simply comprised of the actual food you take in everyday. Changing one’s diet for the better has to begin somewhere, and starting with this particular one could reap you a lot of benefits, including hot six pack abs.

Here are some guidelines that will help you adapt to the six pack abs diet:

1. Re-examine Your Diet. A good way of evaluating your diet is by asking some of the basic Ws and Hs – what, when, where, why, how much, and how often.

If you’re the type who enjoys eating out and having food delivered, you need to be extra careful because you really don’t know what goes into preparing your food exactly. Were they made with the freshest ingredients? Did they use cooking oil high in saturated and Trans fat? Was that really chicken?

Do some research next time you eat out. Ask for healthier substitutes in your meals so you still stick to your six pack abs diet (e.g. use extra virgin olive oil instead of salted butter, or fresh vinaigrette instead of the thousand island dressing). If you can’t prepare your own food and you really have to go out to eat, try visiting more restaurants that serve vegetarian or Japanese cuisine – both are said to be very high in protein and low in fat.

These are just very simple yet doable changes you can practice to improve on your diet.

2. Out With the Bad, In With the Good. Scour your cupboards, fridge, and pantry. With the six pack abs diet, you must throw out all the foods that are high in salt, sugar, and unhealthy fats. Sure, you can keep a few treats. But never allow them to take up most of your daily meals, not even when you snack.

Slowly relieving your body of these unnecessary kinds of food will make you crave less and help you develop a leaner, healthier body.

3. Start With Yourself and Slowly Influence Those Around You. There’s really no point in preaching or forcing others to eat the way you do. After all, dieting is a choice. Instead, give your friends and family reasons to eat healthier. Before you know it, everyone at the table is on the six pack abs diet as well.

Knowing these 3 valuable guidelines will definitely help you ease into a healthier version of yourself. Remember that the six pack abs diet is more than just a tool…it’s a lifestyle.

Do you have your own six pack abs diet? Share it by commenting below.

Men’s Abs – The Truth Behind The Hype

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Perfect men’s abs are everywhere – TV, magazines, billboards. Toned, ripped abs are the hallmark of male physical perfection. Our culture has become obsessed with the abdominal region, and while self-improvement is a good thing, unhealthy fixation is not.

Every day, people all across the world head to the gym for hours of crunches to get stellar abs. Go into the fitness section of any bookstore and you’ll see dozens of books promising to reveal the secret of six pack abs.

Do you know what’s real and what’s just hype?

Before you being an abdominal workout routine, here’s the facts:

  1. The only way to “spot reduce” fat is with surgery.
  2. For your abdominal muscles to be seen, your body fat percentage must be less than 10%.
  3. Reducing fat and building or maintaining muscle requires a long-term regimen of diet, cardio, and toning exercise.

The “Spot Reduce” Fat Myth

Some machines, diets, and gimmicks will tell you that it is possible to use their product to melt the fat right off your belly. Doctors and fitness experts agree that it is simply not possible to reduce fat in one specific area, such as men’s abs, without the aid of surgery. While you can target certain areas of your body with exercise, this will only make them stronger – it will not reduce fat.

Many men are confused, thinking that they can remove belly fat through sit-ups, or increase abdominal definition with diet. Professor Peter Lemon, of Kent State University, has studied the link between food and exercise extensively, and regarding the theory of spot fat reduction he says: “It’ll never work. You might improve abdominal strength, but that alone won’t get you the results you want.”

Body Fat Percentage

No matter how strong your abs are, if they’re covered in fat you won’t be able to see them. In reality, many men’s abs aren’t in too bad shape to begin with – they’re just covered in fat! Click here to calculate your approximate body fat percentage…

Dr. Lentz, another fitness expert, says “In most men, fat around the abdominals is the last thing their bodies burn off. Aerobic exercise is what gets your body to start burning it.”

You should start with about 30 minutes, 3 times a week of something like:

  • Power Walking
  • Bicycling
  • Rowing
  • Martial Arts

Long-term Regimen

To reduce fat and build your abs, you need to change your diet and increase your metabolism. A good way to start is by lowering your fat and sugar intake, increasing the amount of protein you consume, and beginning a cardio workout routine. After you have that down, then you should begin a targeted abdominal training exercise program.

Just stick to your diet, perform regular cardio workouts, and keep training those abs. Soon that potbelly will disappear, and you’ll have rock solid abs, too. Click here for the program that helped me finally get abs after years of struggle…

What other myths have you realized? Share your personal views by adding your comments below.