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Abs Exercises

Stomach Exercises Utilizing Resistance Bands

An effective component of any exercise routine is resistance bands and this includes exercises for the stomach. Resistance bands are incorporated into a lot of exercising focused on the midsection. There are a variety of difficulties for resistance bands which will normally be indicated by the bands color such as red meaning difficult or yellow being medium resistance. Pick a level of resistance that is right for you and increase it as needed. You can injure yourself by overdoing and starting with the highest resistance level you can find. Injuries are avoided by proper warm ups and talking to a professional before starting any exercise regimen.

Seated Crunch
There is reduced neck strain and no discomfort caused by this exercise when lying on the floor even though the benefits of this exercise are the same as the traditional abdominal crunch since the resistance is provided by the band instead of gravity. You need a straight back chair you can loop the resistance band through to sit in for this exercise. With feet on the floor flat and hip width apart sit up straight; contract the abdominal muscles while bending forward to an angle of forty-five degrees slowly. Repeat. The back should remain as straight as possible and the feet should stay on the floor.

One-Arm Band Pull
Keeping the feet apart hip width lose the chair and stand up. Hold the band approximately eighteen inches apart with your hands over your head. Leave the left hand above your head and bring the right arm to your side bending the elbow approximately ninety degrees. Contract the abdominals without moving the left arm while lowering the right arm so the hand is lined up with the chest. Hold before returning slowly. Perform one set then alternate hands. Do not lean or bend at the waist your back should be straight. Stand on one foot while doing this exercise if you need more of a challenge. Use both hands to do the exercise while standing on the right foot then do the same thing standing on the left foot.

Twisting Roll-Back
A flat surface such as the floor is needed to sit on to do this stomach exercise. Strain to the tail bone can be reduced by cushioning yourself with a towel or mat. Sit down with your heels on the floor and legs bent. The feet shouldn’t be flat you want the toes to point up. Put on end of the band in each hand and put them together after looping the other end over the feet. Lower the torso about forty-five degrees to the floor with a rolling motion. Spread your hands to the sides and twist to the right while you do this. Hold briefly before rotating to the middle and raising the torso back to the beginning position. During the entire exercise you want your heels to stay on the floor. Do a complete set before alternating sides.

How To Reduce Tummy Fat – Flat Tummy Exercises

Here is the Best Tummy Reducing Exercises Website.

Everyone wants to reduce tummy fat, whether it’s a man trying to impress people or a woman that has had a baby. There are not many people that can find the time or have the dedication to achieve the results of reducing tummy fat, so they give up no matter how well intentioned they were at getting those washboard abs. For those that don’t have the energy or time for intense tummy exercises there are some ideas to help them get a flatter stomach.

There are as many if not more people that enjoy watching television compared with those that want to perform tummy flattening exercises. Try lying on the floor during commercials or if there aren’t commercials every ten minutes and see how many exercises for the stomach you can complete during the break. Begin slowly if you haven’t exercised the stomach muscles in a long time working your way up to make it into a game and getting more repetitions done every time. You’ll help your body in a variety of ways using this plan. Watching television is a natural part of most people’s day so there’s not any additional scheduling required for the tummy exercises. This means no time is taken from the day. The body’s metabolism is increased with the performance of stomach exercises every couple of minutes besides there shouldn’t be more than thirty minutes at a time when the body is stationary. A good διαιτα to follow is the Greek Diet which is full of nutrition and healthy fats.

First thing in the morning is a good time to perform exercises for the stomach. Lie on the floor when you first get out of bed and do as many reps as possible for a certain amount of time even if it’s only a few minutes. Evidence suggests that it’s more beneficial for people to exercise first thing in the morning than any other time of day. One reason for this is that the metabolism gets a boost at the start of the day after a night of rest. It’s just good logic to begin the day with tummy exercises since most people are really concerned about how their stomach looks.

Stomach exercises should be included in the routines of those that dedicate part of their day to exercise. Reports are conflicting on whether or not you should exercise stomach muscles daily so focus on a specific group alternatively. Listening to your body will tell you if you should work your stomach muscles daily or every other day. Rest the stomach muscles if they’re sore, if they aren’t you might be able to work them more intensely one day than the next. At least try to include one set of exercises for the stomach each day.

Appearances aren’t the only reason to want strong muscles in the stomach. The body’s core is the abdominal area and the whole body suffers when it’s weak. Tummy exercises can be done anywhere since the majority doesn’t require gadgets or machines. You can find lots of time to get stomach exercises done during the day with creativity and diligence.

If you want to reduce tummy fat, however, tummy exercises is just part of the solution. You should follow a combination of metabolism boosting workout of the whole body together with nutritious diet. This approach will give you MUCH BETTER results in reducing tummy fat, as described in the link HERE.

Two Different Strategies for Abdominal Exercises

Yes it is possible to get flat and fit abdominals with a training of 20 minutes if accompanied by a comprehensive training program with weights, aerobics and proper diet.
Overall there are two groups of thoughts in the fitness world regarding the abdominal workout. It is the theory of a few repetitions and high intensity (weights) and the theory of many repetitions with low intensity (weights). This article will discuss briefly the main arguments from both sides, and suggest the best abdominal strategy in my opinion.

First Exercise Strategy:
The abdominal muscle is just another body muscle like the other ones. Why do we need to train the abdominals differently than other muscles? If we want to have an impressive and strong six-pack we need to do what we do for the chest or biceps muscles, which is training two times a week with the traditional «magical» 3×10 manner of sets / repetitions.

The intensity is determined, either with weights, for example with crunches using weights or crunches with a weight bar, or of course using the body weight by increasing the angle at which the abdominals are performed. The abdominal muscle is a unified muscle, although externally looks similar to six or eight pack in some people. This sought after separation is due to the tendon sheaths of the abdominal enabling him to «fold» since the main objective-at least according to this perspective, is to bend the chest down. The theory of upper and lower abdominal is practically wrong, although some studies have shown different activation over the lower parts in exercises due to the abdominal fed by three nerves. Yet the differences are negligible. Enthusiasts of this exercise strategy are mainly bodybuilders and power lifters.

Second Exercise Strategy:

The abdominal muscles are considered core muscles which consist almost entirely of red muscle fibers. The red muscle fibers have slow oxidation and are present at the neck, side spinal and other supporting muscles, and do not need to provide great power. Their purpose is to keep the body stable and provide the necessary support in moving joints. That means we need to exercise abdominal muscles for resistance to power, with many repetitions and frequent training. Moreover, a training program that is already «heavy» in the central nervous system, and includes squads, deep seats, Olympic waivers, discharges and accelerations etc the last thing an athlete needs is another way to use up the neurotransmitters. Besides, the abdominal receives all the high intensity charge needed from the previous high-intensity exercises. The deep seats themselves are exhaustive for abdominal training. Apart from the above, many repetitions with few pounds in an isolated approach has tendency to over exercise abdominals. On the other hand, the few repetitions with many pounds leave the deep muscles  such as the transverse and lateral muscles unaffected and have a bad effect on the back.

What’s the Best Exercise Strategy:

Just use both of the strategies mentioned above. The truth is somewhere in the middle. If the abs appearance is first priority then a basic hypertrophy is necessary to show off the stomach but also to have muscle power. Use the first strategy for this. I know people who have single digits fat but have no ripped abdominals, simply because there is nothing to show. Moreover, many bodybuilders with fat in the middle tenths have abdominals showing more because they are big and strong. Of course genetically defined muscle shape plays an important role.
It is however a fact that whether you are a bodybuilder or athlete, we need a strong «core» on which we express our strength and explosiveness with safety and efficiency. The essence is to have in mind the period of exercising. Both strategies are needed at different times with different exercise method regimes. Generally, athletes would better stay with the second approach, because the risk of over exercising is high, while for bodybuilders should exercise the abdominals using both ways.

The following exercise program is not only a pure abdominal exercise plan. It is much more than that. It is a comprehensive nutrition and exercise routine that will help you lose belly and get great abs GUARANTEED. CLICK HERE

Simple Exercise to Flatten Your Stomach

I have received the following little tip in my email today and thought about sharing it with you. It has to do with flattening your stomach with a simple exercise that you can do even while driving!!

The tip was sent to me by Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer. Mike is the author of the Best Selling exercise and nutrition program on the Internet, the TruthAboutAbs Program.

“If you’re already a reader of my Truth about Six Pack Abs manual, then you may already know this trick…

Now I will say that this does NOT increase fat burning, but it CAN help to flatten your stomach by strengthening your deeper transversus abdominis muscles and hence “pulling in” a lazy stomach.

It involves doing something called “ab vacuums”.

I find it a good time to get in the habit of doing daily ab vacuums while driving on your daily commute or another time that would get you in the habit of doing them regularly.

(please make sure this doesn’t distract you from driving safely… I find that it doesn’t distract me at all…much safer than driving while on the cell phone!)

Of course, ab vacuums can be done anywhere and don’t have to be just for driving, but I’ve found that it helps me to remember to do them if I do them at a specific time when driving regularly.

Ab vacuums are simple:

You can do ab vacuums pretty much anywhere at any time.
You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor.

The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time. Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several holds.

Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep ab muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said, this doesn’t increase fat burning… it only helps to flatten a stomach that has lazy deep ab muscles.

If you want the “six pack abs” appearance, you obviously still need to burn off the body fat.

This idea of “ab vacuums” while driving is just one of the dozens of tips and tricks found inside my Truth about Six Pack Abs manual. If you don’t already have a copy, see what others are saying about it:

Truth About Abs Testimonials.

Or if you have questions whether it is right for you, go here:

If you liked today’s idea in this article, feel free to fwd this article to any friends or family that may want to try these “ab vacuums”.

Til next newsletter,
Don’t be lazy… be lean.”

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

10 Tips and secrets for your abdominals

1)      The mission «get perfect abdominals» is extremely difficult and for only few brave ones, in contrast to what some sirens of cheap marketing promise to you.
Before you start to meet this goal, you need strong mental preparation: Sharpen your self discipline and your self esteem.

2)      Proper diet is the absolute king as far as abdominals are concerned! It is much more critical than exercising! Avoid all restrictive diets. Eat unprocessed, natural foods and arrange your diet to create a negative calorie balance.

3)      Give special attention to high quality protein, with many vegetables and fiber with monounsaturated fat and omega-3.

4)      Avoid as much as possible the peaks in your sugar and insulin so you can reduce the chances of fat storage. Divide the total daily calories between 5-6 meals and prefer foods of low glycemic index and course load.

5)      Perform muscle strengthening exercises with emphasis on free weights. Always prefer exercises that motivate and involve large muscle groups and as many joints as possible. Reduce breaks between sets. Give your exercise routine an aerobic feeling.

6)      Pushups are ideal for abdominal fitness. Try cyclical training exercises using your body weight. They are ideal for fat loss and a super combination of aerobic and anaerobic exercise.

7)      Your basic mission you – do not forget – is to remove the fat from your midsection. This is the only way to reveal your abs muscles.
If you are too trained, try HIIT (High Intensity Intermittent Training) which we have already addressed in past articles. It is by far the best investment of time for fat loss.
If not, try aerobic activities in 70-75% of Maximum heart frequency for 30 seconds each time, 4-5 times / week.
Avoid at all costs the endless, low-intensity aerobic training exercises eg walking or running too slow on a treadmill, etc. They can you send to the grave (from boredom!!).

8)      Generally speaking, you don’t need to focus on abdominal exercises only. If, however, for psychological reasons you want to do some abdominal exercises, give importance to the proper way. A lot of people make huge mistakes which burden your back.

9)      Do not succumb to the temptation of easy solutions and false promises from unrelated merchants. Forget miracle pills, magic super foods, etc. Do not you become a sucker!

10)   Similarly, most abdominal exercise equipment that are advertised in infomercials are pure scams. Do not fall for such scams.

Especially when you hear words or phrases such as:

– Lose Belly Fat Quickly and easily
– 5 minutes lose weight
– A few weeks
– Ready for summer
– No hard work needed…

then run away!

The big secret for revealing your abdominal muscles is the low percentage of body fat, which is anything but easy. Feasible of course, but only for the truly determined.

Target of the Month – Get Ripped Abs

Adopt Weight and Resistance Training in your exercise regimen:

Are you still performing regular abs exercises (like crunches and sit-ups) but have not yet acquired the flat stomach you have been dreaming? The time has come to finally leave the mattress and catch the weights. It is time to start using weights and resistance exercises in your training program. These exercises use a combination of increased resistance with weights, and in addition to the usual abs exercises they will increase the intensity of your fitness, so as to have faster results. Weight exercises will also tone your front, side and deeper muscle layers of your torso, for a total abdominal strengthening. Combine the weight program with your usual aerobic exercise and a calorie controlled diet: within a few weeks you will admire in the mirror a flat and sexy tummy that you always wanted to have.

Muscle Mechanics

The stomach region consists of four major muscles that work together to help your spinal cord to bend and also to make the top and bottom of your body torso to turn and pull in the abdomen. The front abdominal extends vertically from the pubic bone to the bone of the sternum. The external oblique muscles run diagonally from the bottom of the ribs to the pelvis. The internal oblique muscles are below them and move diagonally, and conversely. The transverse abdominal is lower than the other muscles and gets activated when the other muscles get contracted.

Exercise Strategy

As Mylene Dane stressed, “Most people do not ever increase the intensity of their abdominal exercises. They just do more crunches until they stop seeing results”. Mylene Dane is the creator and co-owner of Train West Hollywood gym in California. But as happens with other muscles, the abdominals become tighter when the exercises get more difficult. The conclusion: Instead of doing more repetitions, give variety to your exercises to ensure they are targeted to all groups of your abdominal muscles, and also add more resistance to your old and new exercises.

Abs Exercises for getting great abs

If you are tired of the classic crunches exercises, the following 4 abdominal exercises will help you get great and sexy abs! You will see results without endless repetitions. These exercises activate all core muscles of the abdomen and will give you a flat tummy and ribbed abs.

1.      Lie down with one leg bent and the other one stretched in 45-degree angle from the ground. Bend your elbows and bring your hands behind your head. Take a breath and then exhale bringing your shoulders off the ground by bringing one elbow to the bent leg knee. Execute this 10 times, change feet and repeat again 10 times to complete the set.

2.      Lie down with your knees bent towards your chest and arms beside your torso. Take a breath and exhale unstitching your body up to the shoulders, hands from the ground and legs stretched perpendicular to the torso. Repeat 10 times.

3.      Lie down and hold small weight. Your legs stretched at an angle of 45 degrees from the ground. Inhalation and at the end of exhaling unstitch your body up to the shoulders, lifting and pulling hands stretched upwards. Repeat 10 times.

4.      Lie down with legs stretched on the ground in the opening of the basin and the hands stretched back in line with ears. Take a breath and at the end of exhaling take off the torso slightly higher than the shoulders, bringing the hands forward along the ground. Repeat 10 times.

TIPS:

Do not press the neck and not let your head hanging back.
Tighten your abdomen during the execution of exercises.
Breathe properly without holding your breath.
Apply these exercises 3 times a week, making a break of 30 seconds between exercises.