How To Get Abs

So what is the secret to perfect six pack abs? One thing I can tell you is the doing thousands of crunches or sit-ups is not the solution. There are so many people that slave away killing there lower back doing endless amounts of sit-ups and crunches and they never see any results. The reason why is when you are doing hundred or even thousand of crunches you are treating your abs as if they are somehow different than any other muscle in your body. If you were in the gym doing curls, way before you got to 100 reps most people will stop and think to themselves. Hey, maybe this isn’t enough weight for this exercise. If you can perform hundreds of repetitions in any given exercise you are not using enough resistance. Your abs aren’t any different. Now we have to make an important distinction here. The difference between have solid abdominal muscle with deeply cut grooves and being able to see those muscle you worked so hard to build. Here’s the thing. Everyone has six-pack abs. That’s just the way that the abdominal muscles look. For most people you simply cannot see the abdominal muscles because they are covered by a layer of fat. It doesn’t matter how much you workout your abs. If you have fat on your belly you won’t see the muscles. So while it is important to train your abs or you won’t get those deep grooves that separate the various sections of the abdominal muscles. If your not working to reduce your body fat you will never see all your hard work. A basic rule with fat goes “The first on is the last to go”. For the majority of people, especially men, the first spot that fat deposits itself is on the belly. It goes without saying that your belly is the last to go when you have started losing body fat. This is why great abs are so hard to achieve. Here’s the secret. Well, it’s not really a secret more of a good piece of advice that will get you going in the right direction to having a perfect, ripped mid-section. Rather that waste all your time doing an untold amount of crunches. Do cardio instead and focus on reducing your overall body fat percentage .Before you know it all your hard work will start to pay off. One last thing. When you train your abs train them like any other muscle, with resistance. 10- 12 reps to failure. This will save you a lot of time to hit that treadmill.

If you are looking to have powerful, sexy abs, then you have come to the right place for that information. To achieve a six pack or flat stomach you will have to do more than just crunches. You will have to do cardio exercises involving your core, like running, skipping, playing a sport, or something of your choice. And you will have to eat a healthy diet.
Here are some great tips to achieve a strong powerful sexy core to help you with all your other exercises too. You will be able to jump higher, run faster, lift more weight in all your exercises, and on top of that you will look and feel great.
Abdominal Tips:
1. When doing and abdominal exercise you must focus on crunching the abs together. So concentrate on moving your belly button in a line towards chest bone. You will feel a tight squeeze in your abs, but be careful at first, as you can put the muscle into spasm if you aren’t used to it. This is how the abdominals work they crunch, not curl like a traditional sit-up.
2. Take deep breaths and drink cold water in between exercises to help reduce lactic acid build up, and to increase energy.
Abdominal Exercises and Tips:
Dynamic Core Stretch:
Stand up straight with your arms above your head go on your toes and reach up and then lean back sticking your pelvis out you will feel your lower abs tighten. Now come back forward with your arms still over your head and lean forward with your hips without bending your back. Try twisting your body around, but keep your body erect and stretched out, not slouching.
Hanging Leg raises:
This is an advanced exercise that involves more than just the abs, but is a great compound exercise that helps connect the abs with the hip flexors, which is useful for running, kicking, and jumping. So basically hang from a bar, if this is to hard, then use the leg raise stand. Now lift using your hips and pelvis first than lift you legs up, touch the bar if you can. And remember to crunch your abs.
Scissor Crunches:
This is a great total abdominal exercise that will target the entire abs, including the oblique muscles if you put a twist in it, just like with most core exercises. OK, for this on lie on the floor on your back with your legs stretched out and your arms stretched behind your head. Now raise your legs and arms at the same time, bring them up and towards each other as close as you can while focusing on crunching the abs together. For more power, raise you legs and arms together as fast as possible into a crunch position, then lower your legs and arms with control as soon as they are an inch off the ground power them back up, continue until your most powerful rep then stop and rest.
The Bridge/Plank:
Something that most people don’t know is that the abs are more than what you see on the outside, for example a 6 or 8 pack abs. There is also an entire abdominal wall that can be argued is more important to strength than the visual abs. The reason for this is because the interior core protects your vital organs for impact damage. This is why know matter the look of your abs, like a boxer for example, if he/she gets hit hard enough in the mid-section they will bleed from the mouth and/or cause serious internal organ damage, bottom line it’s nasty. So to help protect your insides more, add this to your core routine. And you and do this from different angles, reverse (chest facing up) and on the side too.
Here’s how it works:
Go into a push-up position on the floor; now bend your arms one at a time onto your forearms, after a few seconds you should start to feel you abs tighten to support your body, this is actually strengthening the inner core, try to hold it for at least 30-60 seconds, or work you way up to that. For more of a challenge move your arms further in front of you increasing the stretch in your abs, and back and more resistance. Good Luck!!

Contrary to popular belief, the most important thing you can possibly do to have perfect 6 pack abs is not just thousands of crunches. In fact, it’s not even endless stomach exercises or special machines bought from late night TV commercials.  The best thing you can do to start to show perfect 6 pack abs is control your diet.

What about all of those models doing hundreds of ab exercises each day?

Most of the time, ab exercises alone won’t get you the washboard stomach that you’re looking for. While there are some fantastic ab exercises that will build muscle in your stomach, they won’t give you the look of the 6 pack that you’re looking for.  In order to have that 6 pack look, you need to reduce your body fat, and this is best

done through good dieting.

So what kinds of foods are best for a 6 pack?

There are several different foods that can be absolutely great to help you achieve sexy 6 pack abs.

Egg Whites

Egg whites are a low calorie, high protein low fat breakfast that give you lots of energy and nutrients and keep you full for hours without needing to load up on useless calories that will end up making you fatter. I eat them almost every morning, and sometimes throw them in for a dinner meal if I’m in a rush and don’t feel like cooking a bigger meal.

Chicken Breast

Boneless skinless chicken breasts are the staple of any good dieters meal program.  They’re low in fat, high in protein, and full of great nutrients. As long as you don’t cover them in unhealthy sugar filled sauces or fry them in fatty cooking oil, eating them with at least one meal a day will help you feel full and help you trim the fat so you can have those sexy abs.

Fish

Fish, like chicken breast is absolutely the best source of animal protein available.  As long as you don’t bread it and fry it, it’s actually better than chicken breasts.  This is because fish contains Omega-3 fatty acids which have been proven to help people lose weight as well as lower bad cholesterol.

Broccoli and green veggies.

If you’re trimming body fat to have perfect abs, green vegetables should be on your plate at every meal. They are full of fiber, vitamin c, and plenty of other nutrients that help cut the fat. Because they are full of fiber and low in calories, they are also a great snack to help you get through your day. Even if you don’t love them,

don’t overlook them if you want a healthy way to get 6 pack abs.

While exercise will help you build the muscles in your stomach, it is so important to control your diet so that you cut your stubborn body fat. If you Diet for 6 Pack Abs, you will see them quicker than you could imagine.

People are very much concerned about their physical appearance now a days and they go for everything that helps to keep them perfect. Every one, be it men or women, love to go slim. Coming to men, they like to have six pack abs.

Getting six pack abs is not that easy. The truth is that discipline, will power, dedication and motivation is required to get the six pack abs and to sustain it. Unless you double your efforts, you can not think of six pack abs.

No special gadgets or health supplements is needed for getting six pack abs. Proper exercise combined with a healthy diet is enough for forming the six pack abs.

The first thing to keep in mind is to lower the body fat. The only way to keep the body fats away is to maintain a healthy diet. Divide your meals into four or five mini meals that increases metabolism, which helps in cutting down the extra calorie from the body. Avoid fast foods, sodas, carbonated drinks, fries and foods that contain high calories. Include more of grains, vegetables, fruits, fish and eggs in the diet.

Well, along with a healthy diet, proper exercise is needed to get those six pack abs. Crunches are the basic exercise for developing abdominal muscles. This is an easy exercise that can be done after regular exercises like jogging and walking. Lay flat on the back and then pull the feet towards the body so that the knees are in a cocked position. One has to do these crunches continuously for several days to develop the six pack abs.

The reverse crunch is also a good exercise towards six pack abs. Lie down on the floor with knees at 90 degree angle and then lift the hips towards the rib cage. This reverse crunch is good for transverse muscles and lower rectus abdominis.

However, one has to be careful while exercising as wrong ways can only complicate things. You can visit some gym and practise under a trainer, who can teach all the basics.

Another way to develop six pack abs is through the use of various gadgets. When using the gadgets, the exercise will be lighter and can be more fun. Some of the companies that produce these gadgets claim six pack abs in the shortest time. Well, always choose the equipment only after going through all the details. You may even ask some of your friends who had used the gadget earlier to see how it performs.

However, people always want to have a flat stomach and abdominal muscles with less effort. They go for various pills and supplements that promise to get them six pack abs in a short time. Always beware of these pills and supplements as they can only do more harm than good. Some of them come with several side effects. If you really want six pack abs, then why not suffer a little rather than go after these crooked ways.

Proper dedicated exercise coupled with a healthy diet and healthy life style guarantees you the much-hyped six pack abs!

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Many people are looking for abs exercises for six pack abs. If you want to know how to get abs, that is, great abs, then there is one thing that you need in order for you to reach your goal: Motivation.
There are different reasons why people want tight abs. For some it may be for health reasons, for others it may be for looks. What is your reason? Understanding why you want better abs can keep you motivated and this will help you reach your goal.
If you are toning your abs for health reasons then there are many benefits that you will enjoy. You stomach is the support for you back muscles. A trim stomach means a better posture and as a result a well supported back. Those who have pot bellies usually have lower back problems. This is a great reason to keep that stomach flat.
If your quest for perfect abs is so that you will have a great body to show off then besides a great looking body you will also enjoy a better self-esteem. When you feel good about your looks you feel good about who you are. This is also a good reason for doing abs exercises.
But is it really that important for you to spend a lot of time caring and worrying about your abs? Consider this quote by a man named Samuel Johnson, a British Author, who said, He who does not mind his belly, will hardly mind anything else.
Do you want people to think that you do not care about yourself? This does not go over well at an interview. Studies have shown that better-looking people get hired more often than less attractive and overweight people.
Here are some more reasons why you need strong, healthy abs:
– You have a lower chance of injuring yourself during physical activities such as sports or even chores around the house. When your abs are tight and strong they give support to the whole body.
– When lifting things that are a little too heavy, strong abs will protect your back and can prevent a strain that could otherwise render you immobile.
– And possibly one of the best health reasons for doing exercises for your abs is that doing so will reduce the risk of diseases such as diabetes, high cholesterol, high blood pressure, and can even help prevent heart disease. This is because if you have six pack abs then you have less body fat.
There are so many important reasons why you need to take care of your abs and I want to motivate you to take action and start feeling better about yourself. It is easier than you think to get going on some system and to meet your goal.
It is especially easy if you have a goal in mind, that is, you know why you are doing your abs exercises. Are you toning your abs for health or are you trying to get six pack abs for looks? Either is fine. Just picture yourself with the great abs you want and imagine what people will say when they see the new you! Go for it!

I don’t care who you are…we all would love to look in the mirror and see flat, lean, sexy midsection. But truthfully, most people are going about the wrong way. Hundreds of crunches and endless hours of cardio…still they don’t get the results they want.

Sound familiar?

So here’s what I have for you…your very own “No Crunch Abs Blueprint” workout.

But before I reveal the fat attack, let me erase the top 4 misconceptions on getting 6-pack abs:

Myth #1- “I want to lose weight so I can see my abs.”

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me explain…your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to skyrocket your metabolism, which in turn is what will eradicate fat cells and build muscle 24/7. By changing your body composition, you will be setting yourself to reveal the 6-pack everyone craves.

For example…let’s say you lose 15 pounds.

That’s good…but hold on a moment. What if losing those 15 pounds came at the expense of losing some precious, lean muscle tissue burned away by all that long slow cardio and caloric restriction (ie: useless diets)? Guess what…when your muscle goes bye bye, so does your metabolism. Your performance goes down and you lose muscle tone. Not sexy.

But if you lose 15 lbs on the scale and you manage to keep or even increase lean muscle tissue, you will increase performance, see more visible definition throughout your body, and lose body fat.

That’s why I do NOT encourage you to get on a scale. That little evil machine has far too many variables it doesn’t understand inside your body, such as hydration levels, sodium intake, and for women, your menstrual cycle. The last time I weighed myself was at the doctor’s office…and not because I wanted to. You really shouldn’t either.

Instead of getting caught up in those 3 little numbers on a scale, focus on fat loss – not weight loss. It can be so discouraging (and misleading), especially for you women.

Next, focus on clothing size reduction (how do your clothes fit), before and after pictures (take some right away), and of course the mirror for the most accurate progress tracking (go ahead, check yourself out when you finish your shower).

Myth #2- “Ab exercises burn tummy fat.”

WRONG!

Spot reduction doesn’t work. I’ve said this before. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away…it does not work like that. Put down those stupid magazines that tell you otherwise.

Think about the last time you saw people working out at the gym. You see almost everyone doing some crunches or one of those useless crunch “ab machines”. If that really worked, everyone who jumped on the “crunch bandwagon” would have flat, sexy abs. Take look around, you know that isn’t the case.

So put down those silly fitness magazines that tell you to burn belly fat by doing this ab move or buy this ab gizmo…save your money and listen to what I’m telling you…spot reduction does NOT work!

The most surefire plan is to burn as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Also be sure to use compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to curl to presses). These movements burn a lot more calories than isolation movements like crunches and sit-ups.

Focus on these movements first and then if you have time (and desire), you can do some extra core work.

Myth #3- Crunches and sit-ups are the best exercises to trim fat and show off your abs.

WRONG!

Ok, so you want to show your “rectus abdominis” aka your “abs”. Since the dawn of fitness magazines, we have been brainwashed to believe the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these exercises traditionally get you to feel “the burn”. However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position; your back will begin to hyperextend putting you at greater risk for injury.

So, an efficient workout would focus on “stabilization” exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (some know these as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these “inner” ab muscles is the key to optimal posture, better performance and helping to prevent lower back pain or even injury.

Myth #4- Do lots of long, slow cardio in the “fat burning zone” will torch tummy blubber.

WRONG!

There is a ton recent research and real world examples that support the fact that aerobic training for fat loss alone simply does not work. Total body resistance training is the true foundation of any solid, long lasting fat loss plan. Period. If you hear or see anything to the contrary…hogwash!

In addition, interval training (which is what we focus our boot camp workouts on), will have you alternating between bouts of maximum effort and active recovery…which is scientifically proven to burn nine times more fat than ordinary exercise.

Please note that you can perform both interval strength training and interval cardio training to combine the best of both worlds. I’ve got more on this later…

Now the myths are debunked, excuses are over…let’s snap into reality and layout your No Crunch Abs Solution Blueprint!

The No Crunch Abs Blueprint:

Zone 1: Lose the fat that is covering your abs so that you can actually see them.

How? Eat supportively to elevate your metabolism. Take a closer look:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Here is a Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon, 100% Whole Grain Toast

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice (Raw Almond are my favorite)

Lunch- Chicken, Salmon, or Shrimp Caesar Salad (keep the dressing light)

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash (keep portion size appropriate)

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

Zone 2: Exercise to lose fat and elevate metabolism

How?

Perform 3 “total body interval strength training” routines a week.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of maximum effort and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise # : Exercise Category : Exercise Variation1 : Double-Leg: Bilateral Hip-Dominant : Hip Extensions2 : Push: Horizontal Push : Push-up Variation3 : Single-Leg: Unilateral Knee-Dominant : Single-Leg Wall Sit4 : Pull: Horizontal Pull : Body Weight Rows5 : Core: Linear Stabilization or Trunk-Dominant : Upper Body Twist Variation

Perform up to 3 (20 minute) cardio interval training workouts on your off-days.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

30-30’s Intervals : You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio mode of choice (jump rope, spin bike, running, etc.) or by alternating between the following body weight cardio exercises:

Exercise # : Body Weight Cardio Variation : Body Weight Cardio Exercise1 : Linear Locomotion Emphasis : Stationary Running2 : Lateral/Rotational Locomotion Emphasis : Jumping Jack Variation

Zone 3: Train your abs based on their true function: STABILIZATION

Today our boot camp workout has been awarded the most loved and most hated core workout. No crunches, no sit-ups…simply using different planes of motion to full train every muscle fiber within your core. Give it a shot…there are variations for beginners to advanced, something for everyone.

The Power Pillar Workout – Interval Style

This 20-minute total body core workout focuses entirely on increasing your pillar stabilization. The “pillar” of your body collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute active rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and keep yourself in a nice smooth “plank” position, similar to that of a diving board.

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

Everyone, guy and girl, has dreamed of having sexy flat abs, toned and well defined. It is not about mere vanity at all because it is about feeling sexy and confident all from having great abs!
So everyone dreams about this but guess what, very few people actually have them! Really, only about 3 in 10 people have toned abs that will show through. If you want to be one of those 3 people, read on to learn how to get those sexy abs!
Despite what everyone tries to make everyone else think, it is really not that difficult to get a great six pack. It is actually more likely that people do this because they feel it is difficult or even impossible for themselves to get sexy abs. But realize this, if you know the best and easiest methods to getting toned abs, then all you have to do is stick with it and follow through. Even though some say it is impossible, it really is not and once you learn how, getting there will be that much easier.
The first thing that you need to understand is the role fat plays in your goal of getting sexy flat abs. You, like everyone else in the world, have belly fat. The only people who can honestly say they do not have belly fat are the ones who have flat toned abs. They have lost the belly fat and now can show off sexy abs and you can do the same.
You need to lose the belly fat that covers your ab muscles. Ignore what people tell you about ab machines, ab exercises or anything like that. They do not work, plain and simple. That is not what it is all about. It might seem like it makes sense since ab exercises are working your ab muscles but there is little connection.
One of the two main methods of getting sexy abs is to first establish a good foundation of healthy eating habits. That means no junk food, no fried food, no fast food, no sodas, no sports drinks, no junk, period. You need to eat fresh whole foods. This means fruits, vegetables, and high quality meats. Keep in mind, just because there is a label that says organic does not mean it is healthy.
There are plenty of processed organic foods out there and you will want to avoid processed foods period. Yes, it may seem extreme if your diet consisted of junk food, fast food and fried food. But if you want those sexy abs, this is what you are going to have to do. Once you cut those foods out and focus on fresh foods, you will begin to see yourself reduce the belly fat, and actually your body fat in general too.
The second method of getting sexy abs is to work out, focusing on burning fat and all body exercises. That is absolutely right, no matter how many crunches, sit-ups or other ab exercises you do, even if it totals to 500 per day, you will not get sexy abs. Very simply, ab exercises do not burn fat, so you will not see results.
The best workouts to do to get your sexy abs back are cardio and weight training. With both of these workouts, you will want to focus on more all-body exercises instead of isolating certain muscle groups. Cardio, such as running on a treadmill or a track, will burn fat and weight training will tone and define your muscles.
The truth to sexy abs does not even include ab machines so make sure to start with the foundation of great cardio, weight training and a healthy diet and you will see results quickly!

Everyone, guy and girl, has dreamed of having sexy flat abs, toned and well defined. It is not about mere vanity at all because it is about feeling sexy and confident all from having great abs!
So everyone dreams about this but guess what, very few people actually have them! Really, only about 3 in 10 people have toned abs that will show through. If you want to be one of those 3 people, read on to learn how to get those sexy abs!
Despite what everyone tries to make everyone else think, it is really not that difficult to get a great six pack. It is actually more likely that people do this because they feel it is difficult or even impossible for themselves to get sexy abs. But realize this, if you know the best and easiest methods to getting toned abs, then all you have to do is stick with it and follow through. Even though some say it is impossible, it really is not and once you learn how, getting there will be that much easier.
The first thing that you need to understand is the role fat plays in your goal of getting sexy flat abs. You, like everyone else in the world, have belly fat. The only people who can honestly say they do not have belly fat are the ones who have flat toned abs. They have lost the belly fat and now can show off sexy abs and you can do the same.
You need to lose the belly fat that covers your ab muscles. Ignore what people tell you about ab machines, ab exercises or anything like that. They do not work, plain and simple. That is not what it is all about. It might seem like it makes sense since ab exercises are working your ab muscles but there is little connection.
One of the two main methods of getting sexy abs is to first establish a good foundation of healthy eating habits. That means no junk food, no fried food, no fast food, no sodas, no sports drinks, no junk, period. You need to eat fresh whole foods. This means fruits, vegetables, and high quality meats. Keep in mind, just because there is a label that says organic does not mean it is healthy.
There are plenty of processed organic foods out there and you will want to avoid processed foods period. Yes, it may seem extreme if your diet consisted of junk food, fast food and fried food. But if you want those sexy abs, this is what you are going to have to do. Once you cut those foods out and focus on fresh foods, you will begin to see yourself reduce the belly fat, and actually your body fat in general too.
The second method of getting sexy abs is to work out, focusing on burning fat and all body exercises. That is absolutely right, no matter how many crunches, sit-ups or other ab exercises you do, even if it totals to 500 per day, you will not get sexy abs. Very simply, ab exercises do not burn fat, so you will not see results.
The best workouts to do to get your sexy abs back are cardio and weight training. With both of these workouts, you will want to focus on more all-body exercises instead of isolating certain muscle groups. Cardio, such as running on a treadmill or a track, will burn fat and weight training will tone and define your muscles.
The truth to sexy abs does not even include ab machines so make sure to start with the foundation of great cardio, weight training and a healthy diet and you will see results quickly!