Workouts for Rock Hard Abs!
Get the coveted “6-Pack” Abs
How To Get Six Pack Abs
Great tips on how to get six pack abs. You have to reduce abdominal fat to get that sexy, ripped look. Here’s how to do it fast.
Aside from choosing a good fat burning pill to facilitate your progress, do you want to know the secret of six pack abs? The truth is that there is no secret. Here’s how to get six pack abs in six simple steps.
1 – Diet Right
2 – Exercise Right
3 – Cardio Workout
4 – Lower Appetite
5 – Eat Right
6 – Abs Exercise
Trust me, you already have abdominal muscles. They’re just hidden under a layer of fat. Your first step to getting that sexy, ripped look is to eat less. Concentrate first on reducing snacking and when you do snack, eat high-fiber crunchy foods such as carrots or protein bars.
By eating fewer calories each day than your body needs, you force your system to start metabolizing stored energy sources, one of which is fat. However, your body defaults to burning easier energy sources first such as glucose (sugar) and simple proteins.
That’s where Steps 2 and 3 come in.
Start with a good all-around exercise program designed to strengthen your major muscle groups. You can do simple exercises at home without any special equipment. Remember gym class where pushups, sit-ups, squats, toe touches and running in place were part of the regular routine?
Establish a regular routine of these every morning. Even 15 minutes will be a big help. Don’t overdo it in the beginning. Gradually increase the intensity of your workout and you are much more likely to stick with it.
To kick your body into the fat burning zone, you’ve got to include a variety of cardio workouts. Once you’re in reasonably good shape, start doing things that increase your heart rate for a 10 to 15 minute period.
Avoid doing things with a steady rhythm like walking on a treadmill or jogging. Your body quickly learns to ignore these as requiring fat burning and uses other stored energy sources instead.
Instead, do things like jumping rope, play in pickup basketball games, jump on a stair climber, or use a rowing machine that varies the pace and strength required in different segments of the workout.
Running wind sprints burns way more fat than jogging, so don’t be lazy with your cardio workouts.
The best way to lose weight is to reduce your appetite. You have to be careful with appetite suppressants though, as some place unusual stress on your body.
Avoid supplements that include stimulants like ephedra or ephedrine as these can cause rapid heartbeat and other unpleasant side effects. Products like weight loss supplement, XenaClen are very effective and will not cause stimulant-like side effects.
Stick with products like diet suppressants that curb your desire for food without stressing out your body.
Eating right is critical to burning fat. The best foods to eat are high-fiber products like oatmeal, steamed vegetables, fruits, and raw vegetables.
These negative calorie foods often require more energy to process than they provide. Plus, their high-fiber content cleanses your body and inhibits absorption of fat and cholesterol.
Since your body relentlessly cycles fluids, always drink plenty of water to maintain proper hydration levels.
Once you’ve gotten your diet and exercise program well underway, then add some exercises specific to your abs. Start with leg lifts for overall slimming, then add oblique crunches to sharply define the rib cage transition area.
Doing these while resting your lower back on an exercise ball intensifies the workout and involves additional core muscle groups. Avoid overstressing these muscles in the beginning. Instead, work to gradually include using weights to increase the intensity of your abs workout over time.
Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso.
The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.
Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step, attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.
Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.
JACKKNIFE SIT UPS
This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee. With the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position increase by holding a weight between the feet while performing the sit ups.
This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady. Reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.