Abs Workout
Six Packs
Best Way To Get Six Pack Abs
Take the necessary supplements:
You have to take multivitamins and minerals for supplementation purposes. You need these since the exercise regimen for six pack abs will deplete your body from essential nutrients. Supplementing will ensure that you get at least the minimum daily requirements for proper nutrition. Supplement such as chromium controls sugar cravings and helps in enhancing the metabolism function of the body. For general health, you can take vitamin C and E supplements. Antioxidants help in removing the waste from your body after exercise program. It will also enhance your immune system.
Abs workout for those six pack abs:
There are many abdominal exercises you can choose to do for six pack abs. The important thing here is that you hit the abs at least twice a week and at least 20 minutes per session.
Best Way To Get Six Pack Abs
Take the necessary supplements:
You have to take multivitamins and minerals for supplementation purposes. You need these since the exercise regimen for six pack abs will deplete your body from essential nutrients. Supplementing will ensure that you get at least the minimum daily requirements for proper nutrition. Supplement such as chromium controls sugar cravings and helps in enhancing the metabolism function of the body. For general health, you can take vitamin C and E supplements. Antioxidants help in removing the waste from your body after exercise program. It will also enhance your immune system.
Creatine, a body building supplement, is a protein, made naturally in the body from three amino acids (glycine, arginine and methionine). You can also obtain it from beef, fish and pork, although you would need to eat at least 2 kg/day to get a performance-boosting effect. Glutamine is a non-essential amino acid. It can be made from other amino acids in your body. It can be broken down to supply energy during intense training. One other supplement that I would highly recommend because of the extremely positive results I have had using it is hydroxycut. This is used to shred those last few pounds and i think it works very well so i have included a link:
There are many abdominal exercises you can choose to do for six pack abs. The important thing here is that you hit the abs at least twice a week and at least 20 minutes per session.
Quality is important! Perform these exercises in proper form and with the proper technique. Don’t perform the repetitions in hurry, do it in the right way. It will not give any benefit if you cheat yourself. Each set should be done with 15 to 20 repetitions. As much as possible, do not rest between repetitions, and minimize rest time between sets, in between exercises or in between each cycle. This increases the intensity of your workout and your abdominal muscles will respond accordingly. Like all other muscles, do not over train your abdominal muscles. Muscles need to heal and build new tissues.
Crunches: Lie down flat on your back, with knees bent and your lower legs supported on a flat bech. Place your hands behind your head, and then curl your torso forward so that your shoulders will leave the floor. Keep your head level all throughout the motion. Hold the top position for a while and lower your shoulders back to the floor. Repeat the exercise.
Lying Bicycles: Lie down flat on the floor with your legs raised at the hips and place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right – your left elbow should then approach your right knee. Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.
Twisting Crunches: For the twisted crunch, lie down flat with your legs bent at the knees and feet touching the floor. Take your right shoulder and reach across your body toward your left knee. Repeat with other side working in opposite direction.
Seated Jackknife: Lie supine on the floor. Extend your legs and arms and keep a pad under the hips. Pull the legs back with the knees bent as you. Simultaneously bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction for a moment before going back to the original position. Return to the starting position by extending your arms and legs. Without break at the top or bottom of the movement, do thirty repetitions.
Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart. Hold a dumbbell in each hand straight on the sides. Keep your back straight and bend from the waist all the way to the right as far as you can and return to the starting position. Repeat with left side. Do not swivel your hips during the execution. Continue to exercise alternately with left and right motion until the desired reps.
Ab stretches: This is best when using an ab roller so I will include a link at the bottom of this paragraph but if you don't have one just use a balance ball. For this exercise you want to be kneeling on the flour with your hands out stretched in-front of you and you just want to stretch out as far as you can and back up as many times as possible. I like to do this at the end of my workout just to get a nice burn going.
Weight training with more repetitions per set: By lifting weights, the body mass or muscle mass is increased. Muscles require more calories for maintenance. The more muscles you have the more number of calories your body burns while at rest and will be capable to feed on the fat around your abdomen.
Ab stretches: This is best when using an ab roller so I will include a link at the bottom of this paragraph but if you don't have one just use a balance ball. For this exercise you want to be kneeling on the flour with your hands out stretched in-front of you and you just want to stretch out as far as you can and back up as many times as possible. I like to do this at the end of my workout just to get a nice burn going.
Weight training with more repetitions per set: By lifting weights, the body mass or muscle mass is increased. Muscles require more calories for maintenance. The more muscles you have the more number of calories your body burns while at rest and will be capable to feed on the fat around your abdomen.
Weight training for getting nice abs requires more number of repetitions with light weights. To gain muscle weight and density, you increase the weight that you lift whereas to get nice abs, you take light or moderate weights and increase the intensity by the way of increasing the number of repetitions. In this way your body works on some aerobic workout which adds to your calorie burning process.
Aerobic Exercises:
Aerobic exercises such as jogging, swimming, brisk walking and skipping can be performed for longer time and is the best way to get a six pack. You can also use treadmill, but to put little stress on the knees and joints, you can opt for a stationary bike or cross trainer.
Aerobic exercise burns calories and fat. That is why aerobic exercises should be incorporated in your exercise plan to get the benefits it provides.
Aerobic workouts can be done for around forty minutes, four times a week to get good results. You can do for longer periods depending on your current conditioning. But don’t extend for too long as it may cause harm than good for getting 6 pack abs.
Drink plenty of water, as your body gets dehydrated while exercising. Nothing substitutes water and our body needs as much as it needs air. Water only satisfies your thirst, but also helps your system to stay cool.
You should drink water throughout the day. It helps your body to continue the function properly and helps in getting the toxic substances out of your body.
Sleep well: If you perform the exercise well and follow proper diet with lack of sleep, you are not going to get any results. As your body gets tired after the workouts, it needs rest to recuperate from the workouts. In the rest period, the body recovers and it will be ready to perform on another day.
We have briefly touched upon supplements in this post but they will be discussed in later articles in more depth.
We have briefly touched upon supplements in this post but they will be discussed in later articles in more depth.
Shredding The Abs
Six packs
Best Way To Get Six Pack Abs
Shredding the abs can be the hardest thing to do!! You have been on a really strict diet for a while now and you cant seam to loose those last few pounds around the waist line and you don't know what to do next, Well today i am going to touch upon a few really good tips for just this.
Diet For Shedding
The best way I find to get my abs ripped is to go on a low carb and low fat diet. The low fat isn't as important I just find it speeds things up a little bit. This is just a general rule and it doesn't mean you should just eat chicken breast for the whole time. There are slow releasing carbs that are exactable on this diet such most green vegetables but you want to make sure you avoid things like brown rice and whole grain pasta even tho they are said to be slow releasing carbs they are still a complete killer for this diet. This diet should consist of no more than 10% carbs and 10% fat leaving the rest to lean proteins .You want to make sure your body is in a caloric deficit so it is eating into your fat reserves not your food. This may seem a bit extreme but it should only be for a short time say 2-3 weeks max. If you would like more info on what you can and cant eat on this diet then please feel free to ask me questions in the comment box and I will try to get back to you as soon as possible. This is a diet for people with only a few pounds to loose and is not advisable for long periods of time.
Killer Abs Exercises
To get those abs showing you want to be doing a good mixture of specific abs exercises alongside a good cardio regime. On abs days I like to warm by 1000meters on the rowing machine then 20mins on the bike followed but about 30 mins of specific abs training then finishing with 40min interval training on the running machine. This is just a guidance, you should tailer your workout orotund your own fitness. Fore all the excesses you will need watch the videos below or visit:
Best Way To Get Six Pack Abs
Shredding the abs can be the hardest thing to do!! You have been on a really strict diet for a while now and you cant seam to loose those last few pounds around the waist line and you don't know what to do next, Well today i am going to touch upon a few really good tips for just this.
Diet For Shedding
The best way I find to get my abs ripped is to go on a low carb and low fat diet. The low fat isn't as important I just find it speeds things up a little bit. This is just a general rule and it doesn't mean you should just eat chicken breast for the whole time. There are slow releasing carbs that are exactable on this diet such most green vegetables but you want to make sure you avoid things like brown rice and whole grain pasta even tho they are said to be slow releasing carbs they are still a complete killer for this diet. This diet should consist of no more than 10% carbs and 10% fat leaving the rest to lean proteins .You want to make sure your body is in a caloric deficit so it is eating into your fat reserves not your food. This may seem a bit extreme but it should only be for a short time say 2-3 weeks max. If you would like more info on what you can and cant eat on this diet then please feel free to ask me questions in the comment box and I will try to get back to you as soon as possible. This is a diet for people with only a few pounds to loose and is not advisable for long periods of time.
Killer Abs Exercises
To get those abs showing you want to be doing a good mixture of specific abs exercises alongside a good cardio regime. On abs days I like to warm by 1000meters on the rowing machine then 20mins on the bike followed but about 30 mins of specific abs training then finishing with 40min interval training on the running machine. This is just a guidance, you should tailer your workout orotund your own fitness. Fore all the excesses you will need watch the videos below or visit:
Transverse Abdominal Exercise
Six Packs
A Flat Stomach With Transverse Abdominal Exercises
The transverse abdominal muscles are so-called stabilizer muscles that allow for smooth and powerful movement. Transverse abdominal exercises are often overlooked when training for a six-pack, and rarely mentioned outside professional training circles. But neglect them at your own risk. Their importance should not be overlooked by anyone who would like to do more with their muscles than just show them off!
Transverse abdominal exercises are indispensable if you want to attain that elusive washboard stomach. You have to target them to take your ab workout to the next level. A six-pack might look great, but it does nothing to facilitate movement, enhance performance or maintain proper alignment.
It is therefore important to activate the transverse abdominal muscles when you are doing any ab exercises. One way to do this is to focus on drawing in the area beneath your navel while you are exhaling and contracting. Keep breathing normally, but hold this "vacuum" position without engaging the upper abdominal muscles. Letting go counts as one repetition. You can start with ten repetitions of seven to 10 seconds daily to build strength around your waist. This will gradually translate into more effective general exercises, better posture and greater overall results. It has even been said to enhance digestion!
There are a few more transverse abdominal exercises to try once you've mastered the vacuum exercise. Do pelvic tilts by lying on your back on a comfortable surface that supports your spine. Lift your knees about 90 degrees but keep your feet flat on the floor. Now raise only your pelvis, keeping your lower back on the ground. Hold it for three or four seconds and lower it again. Repeat this for two or three sets, depending on your level of fitness. The most important thing is to maintain control over the movement at all times. This will isolate your abdominal muscles and allow faster progress.
Don't try to rush these transverse abdominal exercises. Slow, controlled movements are all that is necessary for them to be effective, and will help you keep the proper form. Another exercise involves pulling your stomach towards your spine while lying flat or kneeling. Find which position suits you and then relax your back as much as possible. Try to use only the lower abdominals while you suck in your stomach in as far as possible. Do not use your oblique (side) muscles to help. Hold for ten seconds or longer if you can, then let go. A good guideline is to hold the contraction until you cannot feel the tension anymore, or until you feel other muscles doing the work. Let go of the contraction and repeat.
Always keep your spine straight and in a stretched but relaxed position, to protect your lower back and neck. Stand with your back straight against a wall to get used to this position. Only your lower back and neck will be slightly away from the wall. This is the correct posture to follow. With this in mind, keep your upper body flat on the floor while doing these transverse abdominal exercises, and support your butt with your hands. Now raise one leg no more than ten inches, your knees bent and relaxed. Lower it again in a slow, controlled movement while raising the other leg.
Resist the temptation to let momentum do the work for you, as this will defeat the purpose! The motion is easy enough, but doing it right requires patience and concentration. That burning sensation means it is working. Just remember to breathe!
