abdominal

How much abdominal exercises should be made daily?

Question by José O.: How much abdominal exercises should be made daily?
Today I did 500 hundred abdominal exercises divided into:
300 sit ups
200 leg raises

My doubt is if 500 abdominal exercises daily are enough for that area. I don’t feel any sore since I’ve been doing these exercises for 7 months or so (during a weight loss process). I can go for more than that ,but I also run 1 hour daily ,do a little weight lifting only for biceps, and push ups. Even if I don’t feel any sore I feel somewhat tired. Should I keep doing that or should I go for around 1000 (which I’ve done before) and most important: Are 500 enough?

Best answer:

Answer by miss out spoken
I was told that when you feel soeness that it is working so you may not be doing them right. The amount that you can do is and should be up to you and what makes you feel good about wha tyour doing for your self. How can I tell you that 500 is not enough. If I did and told you that you need to do 1000 whould you be foolish enough do do it and not knowing who I am or what I look like to take my advise. GET REAL and seek professional adise for this. but most of all do what feels best for you. Are you inquiring or bragging?

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Will abdominal exercises reduce the efficiency of belly breathing?

Question by Otha B: Will abdominal exercises reduce the efficiency of belly breathing?
I run for exercise 3 mornings a week and I also do abdominal exercises after running. I have recently realised the benefits of ‘belly breathing,’ both when running and generally, but I’m wondering if strengthening my abdominal muscles too much may reduce its efficiency.

Thanks

Best answer:

Answer by lestermount
Strengthening muscles improves their performance and efficiency it does not reduce it.

If you are belly breathing your abdominal muscles will not fatigue if they are in shape.

The stronger a muscle is the less it has to work, meaning that a muscle is made up of many cells, the body tells the muscle how many cells to use for a particular task. The harder the task the more cells that are recruited to perform.

You would be using less cells to breath so most of the cells are not working and are resting, they can take over if the other cells tire.

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Ideas for abdominal exercises for obese people?

Question by coverotherollingstone: Ideas for abdominal exercises for obese people?
Hey fitness people! Does anyone have some examples of abdominal exercises appropriate for people who are obese? Many of the ab exercises I see are a challenge because of the paunch I already have.

I often lay on the floor and lift my feet, but the sit ups are hard as my fat gut gets in the way.

I’d love your ideas!

Best answer:

Answer by Liney
I dont want to be discouraging, but for an obese person the best thing to do would be cardio. It is important to get rid of the excess weight before you start to do abdominal excercises, which will help build muscle there. SO I would try focusing on gradually building up to an intense cardio workout. Don’t try and go overboard the first time, because it will lave you sore and not wanting to ever come back to the gym! You can do this!! Good Luck!

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Is abdominal exercises is not enough to get our muscles stronger ?

Question by masrawy10: Is abdominal exercises is not enough to get our muscles stronger ?
Hello !
My trainers in the gym they told me that it is impossible to strengthen the abdominal muscles as the ideal , Which is a 6 muscles in the abdomen unless he did the break-fat , I do abdominal exercises often to get the ideal format for abdominal muscles but is the trainers talk is right ? that abdominal exercises is not enough to get what i want ?

Best answer:

Answer by upset
Well abdominal exercises do not burn fat, they just tighten the muscles to make it look like you have a “six pack’ or an “eight pack.” You need to burn off the excess fat or weight above those muscles. Run outside, treadmill, or a stationary bike. Do that for a while and you will start seeing results.

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5 Best Abdominal Exercises To Carve a Flat Abs Within Just 3 Weeks

5 Best Abdominal Exercises To Carve a Flat Abs Within Just 3 Weeks

Does there exist best abdominal exercises that can make your abs flat in just a short period of 3 weeks? It sounds too good to be true. But it is true that with the regular workout of these best abdominal exercises you are more likely to see your abs being flat in just 3 weeks from now. Read more to learn about these best abdominal exercises.

These exercises are best to develop a flat abs in a short time. They do not require any special equipment and can be done even at home. However if you are an obese, you need to reduce your body fat through diet and then consult your physician before venturing into any abs workout. Nevertheless, whatever your current weight is, you will see substantial result in less than 3 weeks following these best abdominal exercises.

Note: Do the following exercises a minimum of 5-6 days a week to a see a desired result in less than 21 days. With consistency and determination you will it’s amazing effect in just 2 weeks time.

1. Side Plank

Method:

Lie down on your side with your right elbow supporting your body above the ground.
Now lift your body sideways. Make sure your body is in one line without any bends and arches.
Your left hand should be either straight in line with your body or facing the sky. Make sure your left hand should not be on your waist.
Hold this position for 30-60 seconds and repeat 3-4 times with both right & left elbow.

 

2. The Bicycle exercise

Method:

Lie down on the floor facing upside and place your hand behind your head.
Lift your shoulder blades without pulling your neck.
Bring your left knee above and try touching your chest.
Straighten your left leg at an angle of 45° and try to touch your left knee with your right elbow and vice versa.
Keep repeating the process for about 12-16 times.

3. Naukasana Yoga

Method:

Lie flat on the ground, with your back on the floor.
Raise your upper body and legs simultaneously to an angle of 30 degrees to form a V-shape. Hold the posture for 30-40 seconds and contract your upper and lower abs.
Repeat this exercise for 5-6 times initially and increase to 10 times or more.

4. Lying Trunk Twist

Method:

Lie flat on your back with both hands extended out to the sides and your palm facing the sky.
Your knees should be pulled over your chest. Place a ball between your knees (optional).
Contract your abs and twist your hips to the right, getting your right knee towards the ground but not touching it.
Hold this position for a few seconds making sure your shoulders, hands and abdominal region remain stable.
Now slowly use your back to get your knees back to the starting position.
Repeat the same process on your left side.
Do this 4-5 times on either side.

5. Hanging Knee Raise

Method:

Begin hanging from the bar with your arms straight.
Bring knees up with hip flexed at approximately 90 degree.
Slowly lower legs, ensuring rest of the upper body remains stable.
Repeat the exercise for 5-6 times.

These are an excellent exercises to really strengthen your core and achieve flat abs quickly. Once you have mastered it, do the same exercises with light dumbbells in each hand.

For the beginners these exercises will be a little daunting but you need to keep going to see the results. Every week you need to challenge oneself to increase the number of reps you perform at least twice as compared to the previous week until you can comfortably perform 20 reps. And with practice you will be performing these exercising in about 15-20 minutes.

The most effective formula for well-toned abdominal muscles is Abs exercises + Right diet. So if you mix these best abdominal exercises with the proper low-calorie diet, you will start seeing the effects in as many as seven days.

Learn about the Advanced and weird workout tips that burn fat faster than any cardio and all the surprising foods that burn your belly fat all day long - Best Weight Loss Program

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Best Abdominal Exercises to Do with Your Exercise Ball

Best Abdominal Exercises to Do with Your Exercise Ball

Best Abdominal Exercises to Do with Your Exercise Ball

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Home Page > Health > Wellness > Best Abdominal Exercises to Do with Your Exercise Ball

Best Abdominal Exercises to Do with Your Exercise Ball

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Posted: Dec 08, 2010 |Comments: 0

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What are the best aerobic exercises ?
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I did some abs exercise lying on the floor hands over my head holding the steel and trying my two legs lift going to my head direction. the result is pain in my lower left abdominal. pls help me.tnx!
I m a male aged 30,of 5.5ft with a weight of 220lbs.What is the best exercise for me?

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Best Abdominal Exercises to Do with Your Exercise Ball

By: Peter Tucker

About the Author

Want something more intense for your abdominal exercises? Visit a www.TurbulenceTrainingForAbs.com.

(ArticlesBase SC #3813141)

Article Source: http://www.articlesbase.com/ – Best Abdominal Exercises to Do with Your Exercise Ball





Exercise balls are great for doing your abdominal exercises.  Not only does the activity become more fun, but you actually work harder while using the exercise ball.  When you do abdominal exercises with the ball, your body is working to stabilize itself and you get a greater range of motion for the best ab workout routine possible.  The benefit of this is that your core stays engaged while you do your abdominal exercises.  Not to mention, exercise balls are affordable and make abdominal exercises fun.

When choosing an exercise ball, you want to find your best fit.  The ball for you will come up to about your knees and you should be able to sit comfortably on it with your feet planted on the ground.  This is very important.  You may hurt yourself or not get the best workout if you are using the wrong ball.  You may also consider investing in a yoga or exercise mat.  This will make your abdominal exercises more comfortable for you.  Also, this is the best thing you can do for your back while doing your ab workout routine. 

So now that you are on the ball, what are the best abdominal exercises you can do?

Crunch with Your Exercise Ball

The crunch may be one of the simplest abdominal exercises you can do, but adding the exercise ball makes it more effective.  To do this crunch:

• Simply lie on the ball with the ball positioned against the small of your back. 
• Cross your arms over your chest.  By doing this instead of placing them behind your head forces your core to do the work instead of your neck and hands. 
• Keep your feet firmly planted on the ground. 
• Keep yourself stable and slowly sit up then lower yourself back into the starting position. 
• Exhale while rising and inhale while lowering your body. 
• Repeat this movement 10-15 times for 2-3 reps.

Exercise Ball Exchange

This is one of the slower abdominal exercises and it is important that you take your time with this one: 

• Lie on your back with your hands extended over your head
• Use an exercise or yoga mat for comfort, with the exercise ball placed between your ankles. 
• Slowly lift the exercise ball up above your torso and bring your arms to retrieve it lifting your shoulders off the ground. 
• Now slowly lie back down. 
• Now you should have the ball in your hands.  Bring the ball back to your feet. 
• Exhale while moving up and inhale while releasing down. 
• During this exercise it is important to keep your arms and legs extended, make the exchange above your torso, and do this in a controlled movement. 
• Pass the ball 10-15 times for 2-3 reps for your ab workout routine.

The Ab Roll

Here’s one more that will really engage your entire abdominal section from lower abs, to obliques, all the way to your upper abs:

• Kneel on the floor
• Use your exercise mat if you have one, and place your hands on the exercise ball in front of you. 
• Bring your naval in toward your spine and slowly roll your arm forward onto the ball. 
• Keep your body stable and roll the ball out as far as you can without hurting your back. 
• Once extended roll your body back into the starting position. 
• Repeat 10-15 times. 
• For this move it is important not to strain your back. 

Using the exercise ball during your ab workout routine will make the movements more comfortable, give you a greater range of motion, engage your core, and help you get six pack abs.  Remember to use it properly, so you don’t strain your back.  If you feel anything wrong, stop and consult your doctor. 

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Lower Ab Exercises: Effective Abdominal Exercises for Beginners

Lower Ab Exercises: Effective Abdominal Exercises for Beginners

Lower Ab Exercises: Effective Abdominal Exercises for Beginners

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Home Page > Health > Wellness > Lower Ab Exercises: Effective Abdominal Exercises for Beginners

Lower Ab Exercises: Effective Abdominal Exercises for Beginners

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Posted: Aug 20, 2009 |Comments: 0

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Lower Ab Exercises: Effective Abdominal Exercises for Beginners

By: Alevoor Rajagopal

About the Author

It is all about precisely knowing what to do, how to avoid mistakes when it comes to abdominal exercises, no matter at what age you begin. Download my FREE step-by-step, pictorial ab exercises guide on your way to freedom.

(ArticlesBase SC #1141796)

Article Source: http://www.articlesbase.com/ – Lower Ab Exercises: Effective Abdominal Exercises for Beginners





Beginners who are starting out in their quest for sexier abs tend to ignore lower ab exercises. They are more likely to go for sit-ups and crunches on the free hand side and may also use some machines for doing abdominal exercises at gyms. Unfortunately, what they miss out in the bargain is that none of these exercises are known to be helpful for lower abs and incidentally they will succumb to fatigue in early stages before they incidentally give up even before they think of doing the actual lower ab exercises. The following couple of suggestions are designed to help them look at lower ab exercises in a different light so as to fit in them.

In the scheme of things, it is difficult to think of quality ab exercises without working out lower ab exercises first. Working out from upper abs and then proceeding to lower abs will be useless as abs muscles will be already under stress subjected to sever fatigue. So, it’s a good idea to start with lower ab exercises and then proceed from there.

A good routine to your lower ab exercises must include reverse curls and leg raises in the core as they are specific to lower ab muscles. Beginning with these makes sure that you have begun on a positive note.

Reverse Curls

The first workout you need to fit into your lower abs workout is none other than reverse curls. Reverse curls entails lifting up your legs both bent at knees almost till they touch your stomach while holding your hands by your side. Repeat this from 10 to 20 times.

Leg Raises

The next exercise you will build in into your lower ab exercises is leg raises. A good practice to do leg raises is by first lying down on the back on the floor and then resting both of your hands by your side. Lift both of your legs simultaneously off of the floor to about 45 degrees taking care not to bend the legs at knee joints. Another thing to keep in mind is not to lower the legs so much as to touch the ground when you lower your legs. Repeat this from 10 to 20 times.

Make it a point to repeat these lower ab exercises 4-5 times a week.

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Alevoor Rajagopal -
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It is all about precisely knowing what to do, how to avoid mistakes when it comes to abdominal exercises, no matter at what age you begin. Download my FREE step-by-step, pictorial ab exercises guide on your way to freedom.

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Abdominal Exercises for Women: CrossBodyCrunch

default Abdominal Exercises for Women: CrossBodyCrunch

Great workout for entire abdominal area, especially side abdominals. You can perform it anywhere and without any equipment. For more information visit us at www.SteadyHealth.com
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Home Page > Sports and Fitness > Weight Loss > Lower Abdominal Exercises

Lower Abdominal Exercises

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Lower Abdominal Exercises

By: Li Ming Wong

About the Author

To discover over 27 more abdominal fat loss and metabolism-boosting secrets, go to Abdominal Exercise to download a FREE report revealing the strategies of the super-lean.

(ArticlesBase SC #209932)

Article Source: http://www.articlesbase.com/ – Lower Abdominal Exercises





An important and sometimes neglected step in abdominal exercise routines is isolating particular muscles within the abdominal group. One such set of muscles which needs isolation in order to be exercised properly are the muscles in the lower abdominal. There are a number of abdominal exercises which isolate and work these muscles. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Crunchless Crunch

This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your abdominal or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Alternating Toe Touch

You will need to lie on a flat surface for this abdominal exercise. The floor works best, using a mat or towel to cushion the spine. Lie on the floor and put your feet up in the air. Extend your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight throughout and maintain a space between your chin and chest.

Sit-Up Hold

While you are still on the floor, try this abdominal exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them– do not put them alongside your head. Use your lower abdominals to lift your shoulders off the floor. Hold for ten seconds. You may increase the number of seconds you hold as it gets easier. Be sure to lift with your abdominals and not with your arms or neck.

Lower Back Flatten

This abdominal exercise is a good natural progression from the sit-up hold, as it starts from the same basic position: lying down, knees bent, feet flat. You may have noticed when you did the previous exercise that there is a natural space between your lower back and the floor, created by the curve of your spine. In this exercise, you want to use your lower abdominals to push your lower back toward the floor and eliminate this space. Try to focus on pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine so long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you should continue to build on this time as your abdominal muscles gain strength and

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Can you obtain a 6 pack without having to do abdominal exercises?

Question by Jeffersons: Can you obtain a 6 pack without having to do abdominal exercises?
I heard that the stomach muscles are already there you just have to eliminate the fat. So why do the abdominal exercises if they’re already there. Can you get a 6 pack without doing ab exercises?

Best answer:

Answer by Ashley
actually yes, getting visible abs is just a matter getting rid of the layer of fat over the abs muscles. Which is done with a good diet and lots of cardio. Some people have visible abs naturally, cause they just genetically have a very low body fat %.

But ab exercises will still make them bigger and stronger. Just like everyone has pec and bicep muscles, but you need to work them out to get them bigger and more pronounced

Know better? Leave your own answer in the comments!

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Finding The Best Abdominal Exercise for Your Ab Workouts

Finding The Best Abdominal Exercise for Your Ab Workouts

Since I am a personal trainer, I am often asked… What is the Best Abdominal Exercise?


And my answer is often it depends on the goal.


Now, I know most people want to know what is the best abdominal exercise to get rid of fat on their stomach, but unfortunately ab exercises by themselves do very little to help you get rid of stomach fat.


This is known as the spot reduction myth. Because of the powerful marketing companies, consumers continually think that they can work a spot on their body and magically melt fat away from that spot, but that is not how the body works.


Abdominal Exercises are useful for supporting good posture, preventing lower back pain, and improving function and sports performance. Abdominal Exercises are not good for spot reduction of belly fat.


Okay, back to the best abdominal exercise.


There was a study done called finding the safest abdominal challenge measuring work to compression ratio. This study looked at 9 ab exercises and compared the muscle work in the abs to the pressure in the lower back during each exercise.


According to this study, the exercise that worked the abdominal muscles the hardest while putting the least pressure on the lower back was crunches with the feet on a bench or ball. When the feet are lifted it takes away some of the arch in the lower back and takes some pressure off the joints.


In addition, the exercise that worked the abdominal muscles the hardest also put the most pressure on the lower back and that exercise was double hanging leg raises.


To determine which exercise is the best you must take into consideration the fitness goal. For example if someone has a slightly achy lower back, crunches with the feet up may be the best abdominal exercise because it works the abs really hard but does not put a ton of pressure on the lower back.


However, if you are an athlete looking for serious core strength, double hanging leg raises might be the best abdominal exercise for you.


And what about the oblique muscles. The external and internal oblique muscles actually work really hard when you move forwards, like in crunches or sit ups, but in order to maximize the muscle work in the obliques you must incorporate twisting, rotation, or side bending.


So if you wanted to find the best exercise to strengthen the obliques you might do side planks, bicycle crunches, or oblique crunches.


Nearly all exercises have a benefit, so the most important thing is to be active and exercise. The best exercise for you may be the one that you like the most because you can consistently do it.


Whatever ab exercise you choose, keep good form and stay consistent!

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Common Abdominal Exercise And Core Workout Mistakes

Common Abdominal Exercise And Core Workout Mistakes

There are many common ab workout mistakes that prevent people from reaching their fitness goals. This is where a personal trainer can be really helpful. This articles shares tips and information on how to avoid the 4 most common abdominal workout mistakes.

The first abdominal workout mistake is attempting to spot reduce through ab exercises. This is probably the most common abdominal workout mistake. If you are performing ab exercises simply to reduce your stomach fat, then you are wasting your time.

Ab Exercises cannot magically get rid of stomach fat. Spot Reduction is the #1 Ab Exercise Myth. The weight loss industry keeps perpetuating this myth because it’s profitable. But, the truth is that no amount of crunches or sit ups alone can magically give you a flat stomach. If you want to lose stomach fat, you need to take a comprehensive approach to fitness, fat loss, and weight loss by performing aerobic exercise, weight training, and eat a healthy diet.

The second workout mistake is not progressing your ab exercises. If you want to continually make progress and improve your fitness, then you must continually challenge your body so that you don’t hit a plateau. As a personal trainer in the gym, I often meet people who have been doing the same ab exercises for months and months. Their ab training routine is boring, repetitive, and less effective.

When you start doing ab crunches for the first time, you may find that it’s hard to finish one set of 15. But after a couple of weeks, 15 crunches will seem easy. Once your ab exercises become really easy, that’s a sign that it’s time to progress to a more challenging abdominal exercise.

A simple way to progress ab exercises is to increase the resistance on your abdominal muscles with weights, cables, inclines, or ankle weights. You can also progress your ab workout by using a more challenging workout technique such as supersets or circuit training.

The third common ab training mistake is not varying your ab exercise movements. When I first started practicing yoga, I remember reading about the benefits of exercising your spine in all directions- forwards, backwards, side to side, twisting left and right. If you want to have a healthy and strong spine, you must be strong in all directions. Since crunches are so popular, most people make the mistake of focusing solely on moving forwards to work their abdominal muscles.

In addition to doing exercises like crunches, you should also practice movements of the pelvis and legs like during marching, leg raises, or reverse crunches. You should also practice twisting motions like oblique crunches or bicycle crunches. You should also practice side to side motions such as standing side bends or moving side planks.

Also, try to vary the positions that you work your abdominal muscles. Every ab exercise should not be done while lying on your back. Practice exercises in which you’re faced down like the plank or sitting as in Russian Twists. And also practice exercises from standing like cable lifts or cable rotations. Your body must do a variety of movements so, prepare for many different functional challenges by training your abdominal muscles in many directions and multiple positions.

The fourth common abdominal training mistake is actually overtraining. Your abdominal muscles are similar to other muscles, and sometimes more is actually less. You do not need to spend hours on end doing thousands of repetitions to achieve fitness improvements.

You can develop your abdominals by focusing on ab training 2-3 days a week. If you are a hard core athlete, you may be able to push your ab training to 4 days a week and still have adequate time to recover after your ab workout.

When you work any muscle really hard and you’re super sore the next day, that’s a sign to let that muscle recover before another intense workout. 6-12 sets 2-4 days a week is plenty for ab training. Of course, this is just a sample range for your ab workout. If you are a beginner 1-3 exercises for 1-2 sets gets you started in the right direction, and if you are at an advanced level, 3-4 exercises for 2-4 sets keep you super strong.

In a quest for perfection, we sometimes over train our muscles. Three signs of overtraining are persistent soreness that lasts for days, decreasing strength, or overuse type injuries such as tendonitis. Don’t make the mistake of overtraining your abs.

If your goal is to get a great ab workout, remember that ab exercises by themselves cannot magically get rid of stomach fat. Also, remember to progress your exercises, use a variety of movements, and focus on a few exercises performed with great form.

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Abdominal Exercises –Critical Issues to Remember With Abs Exercises

Abdominal Exercises –Critical Issues to Remember With Abs Exercises

Abdominal exercise is one of the critical exercises that melt the fat away with a half hour routine each day. No special fitness equipments are needed, as they can be performed free hand on the floor or a bench. Although abdominal exercises play important role in your quest for firm and flat abs, there is more to them than doing them by the bulk.

Overdoing Ab Exercises Can Be Detrimental

Ab exercises that are principally hip flexion are not so desirable for two reasons. First, if your purpose of doing abdominal exercises is to further strengthen hip flexion muscles you will be spoiling the party as overloading the muscles is known to cause imbalance in hip flexor-abdominal because hip flexions are several times stronger than abdominal muscles by nature. Secondly, this could also lead to lumbar curve and an exaggerated anterior pelvic tilt. Using an elastomeric exercise apparatus to do abdominal exercises is absolutely safe.

Abdominal exercises are also recommended for individuals with low back pain as it is proven to strengthen back muscle by rehabilitating them and fortification. However, several studies also uphold the abs exercises as being better than double straight leg lowering exercise, which is hardly demanding on the stomach muscles.

Being More Attentive Helps Your Stomach

In my view, the foremost reason for failure to get flat abs even after several months of doing exercises like crunches is that many people wrongly do them by taking a little extra push from hip flexors and lower back muscles. I fully understand that ab exercises are extra hard to perform unlike other workouts for other parts of the body but that is the way it is and the ab exercises call for greater muscle control and attentiveness.

Lower ab exercises form the base of lower ab workouts. They are also the starting point to develop six-pack abs. But considering the different nature of lower stomach fat than the rest of the areas of your abs, you must concentrate on ab workouts more than anything else provided you are within your physiological limits. If flat stomach is your goal and reason for doing this, it is advisable for you to combine cardio with ab workouts.

A Few Tips To Do Abdominal Exercises

While doing lower abdominal exercises you should keep in mind the following points.

Proper sequence of exercises (begin with lower abs) Proper selection Proper progression

Getting carried away by initial false results is a common mistake with beginners and this should be avoided particularly by those with weak lower abs. Equally important is to be careful when progressing to do advanced exercises like hanging leg raises. Remember, the speed with which you lower your legs is as important as rising. Take sufficient time to rise, hold there for a couple of seconds and then lower in the same speed as it took to rise.

Mind you, abs exercises can be detrimental if you are not alert.

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Best Abdominal Exercise For Ripped Abs & Nutrition Tips

Click here budurl.com ToLose Fat and Gain Muscle With Darin Any Where In The World by using his On-line Program. Sign up for my free tools and newsletter at www.FatlossLifestyle.com Hi, my name is Darin & I am a World Class Prof. Drug-Free for Life 45 year old Bodybuilder, fitness trainer, author, and husband & Father. Most of my clients are hard working business owners, parents, & stay at home house moms just like you; who want less fat / more muscle, less stress, more time, energy, & fulfillment. The Fatloss Lifestyle system will streamline your work out & nutrition program. To check it out click; budurl.com Principles that you will use in the Fatloss Lifestyle system will force you to gain muscle & lose fat faster than ever. My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then you need this proven system. My 300 page “FATLOSS LIFESTYLE 12 Week Body Transformation System” will give you the tools to take your body & your life to the next level. Whether you are a: competitive bodybuilder who wants to get some great contest prep tips and or smooth out your life in between contests, or you are the gym rat who wants to take your physique to the next level, or a sedentary 40 year old that needs to get active. THIS SYSTEM WILL WORK FOR …

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Abdominal Exercises Workouts, How to Build Abdominal Muscles

Abdominal Exercises Workouts, How to Build Abdominal Muscles

When you do this you are going to cause the abdominal muscles to work that much harder as they must stay contracted in order to ensure the body stays stable. You’ll often find that after performing the best ab exercises that involve instability you’re really sore deep within your core.

One of the key concepts that a good tummy exercise machine would use is isometrics. You see the stomach muscles are just like any other muscle. If you use “progressive resistance” all you will succeed in doing is increasing the size of the abdominal muscle. In other words, you will make your stomach bigger. That may not be attractive whether your waist is big from fat deposits or from muscle, the idea is to have a lean flat stomach and a smaller waist. That applies whether you’re a man or a woman in my opinion.

Most good abdominal exercises are in some way a form of the simple crunch. Regardless of which part of your body you are raising in an exercise (your hips, your shoulders, or your legs), your goal is to contract your abdominal muscles. This is the foundation of any good abdominal movement and what gives it its power. Always keep your midsection tense throughout the entire movement. Do not hold your breath but try to breath as naturally as possible.

Experts agree that the answer lies in the negative. Doing a whole lot of abdominal workout exercises is unnecessary, a waste of precious time and gargantuan effort. How to get a six pack fast depends on the quality, not quantity, of ab workout you do. If you want to know how to get a six pack fast, do not believe in claims of ab workout programs that they have the power to shape and trim your belly in just a few days if you do a certain number of abdominal crunches or some other exercise. This is the usual claim of manufacturers of ab equipment. Be wary – the 6 seconds abs does not exist

Crunches are among the great abdominal exercises that tone the muscles in your stomach. The abdominal crunch is done by lying flat on the floor, with an exercise mat to prevent strains on your back. Your knees are bent, your feet flat and slightly apart, just as wide as your hips. Your hands should be placed behind your head and your chin should be pointing upward. You then slowly lift your head, your shoulders and your neck together and curl up, feeling your abdominal muscles exerting the effort. Make sure your lower back remains flat on the floor.

Lower Ab Workouts are a very important part of your training. Beyond making your abdominal muscles stronger it helps you to get a better backbone stability and ready for other exercises. If you want to improve your body shape, the abdominal workouts are an important part of the training. But that alone will not enhance your abdominal appearance. In order to lose fat you should follow a healthy diet and practice aerobic training.

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The Abdominal Exercise All-stars

The Abdominal Exercise All-stars

There are plenty of abdominal exercises out the for those who want to shape their core and strengthen their midsection. This may be both a blessing and a curse. It is easy to find plenty of exercises and routines that work the midsection, but how does one know which ones are any good? Well, listed here are what appear to be some of the best around, according to recommendations by fitness experts. If you want to work on your abdominal, but are not sure where to start, then this “all-star team” may be a good jumping off point. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Crunchless Crunch

Regular crunches are great for working the rectus abdominus (the muscles at the front of your abdominal), but they do very little for the transverse abdominal muscles deeper in the midsection, plus they tend to put strain on your back and neck. This first exercise corrects that, working the transverse muscles with no back or neck strain. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your abdominal or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Hip Lift

Remain on your back for this abdominal exercise. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a ninety degree angle with your torso. Keep your knees unbent and as straight as possible. Now, contract your ab muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for an entire set.

Long Arm Crunch

For this abdominal exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a thirty degree angle. Hold it, then slowly lower your shoulders back to the floor. Repeat for an entire set. Be careful not to lead with your arms, keeping them straight and alongside your head.

Some other honorable mentions include the vertical leg crunch, torso twists, and any Pilates routine that emphasizes the core. Feel free to research some of these exercises more once you have mastered the three above. Now that you are armed with some of the better abdominal exercises, you are on your way to a trimmer tummy!

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Abdominal Exercise Machines Can Work For You Too

Abdominal Exercise Machines Can Work For You Too

A trimmed and toned stomach is something that almost everyone wants. For women, after we give birth, it seems that our stomach muscles just aren’t as willing to bounce back to the way they used to be. We all try an abdominal exercise routine but who can really resist the promises made by many of the abdominal exercise machines on the market today?


Our bellies can cause us a great deal of grief. So much emphasis is placed on having a trimmed mid-section that if you have an extra little pouch of fat there, you feel very self-conscious about it. Using one of the abdominal exercise machines that are available may work but it’s really dependent on one factor.


That factor is whether or not you are willing to make a life change. Losing weight isn’t about doing an occasional abdominal exercise on an abdominal machine. It’s about changing your diet, your physical activity level on a regular basis and making some important lifestyle changes. If you use an abdominal machine but continue to drink sugar laden soda and eat potato chips, your belly isn’t going anywhere.


There are many choices when it comes to increasing your fitness level. If you’ve never really exercised much in the past, you probably don’t want to jump into using one of the abdominal exercise machines at your local gym. The reason is that your body isn’t going to react well and you can seriously hurt yourself. Walking is a great way to warm up before attempting any abdominal exercise.


Some people who are overweight are embarrassed to go to the gym to work-out. They feel self-conscious about putting on work-out gear and sweating in front of strangers. The thing to remember is that everyone is there for the same reason and that’s to get in better shape. Most people at the gym are so focused on what they are doing, that they don’t give you a second thought or look.


When I was looking for some exercise equipment recently I decided to visit the gym to get a look at what was out there and more importantly to give it a try to see if it was something I’d enjoy. They had treadmills, elliptical machines and several different abdominal exercise machines. I experimented with several and soon realized that if nothing else they were really effective. I could feel my abs burning after just a few minutes on the machine.


I checked out prices on the Internet and then finally decided on a model that fit both my fitness level and my budget. I’ve been using it for a few months and can see some results. I even feel better when I look in the mirror. Although some people might tell you that abdominal exercise machines are doing the same job as sit-ups, I’d say my newly trimmed and toned tummy is proof that’s not true.

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How to Do Abdominal Exercises : Love Handles Oblique Abdominal Exercises

Learn how to do a “love handles” oblique abdominal exercise from an expert in this free fitness video on abdominal exercises. Expert: Katie Bowers Bio: Katie Bowers is a nationally certified fitness instructor and personal trainer with over 8 years experience. Being a dancer and a former gymnast, she knows how important stretching is for muscles. Filmmaker: Louis Nathan

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Selecting Right Abdominal Exercise Equipment

Selecting Right Abdominal Exercise Equipment

Both men and women long to have a flat and trimmed stomach which can be achieved through proper regular diet and abdominal exercises. Some people, who are overweight and are embarrassed to go to the gym to cut their weight, can opt to purchase abdominal exercise equipment and try them from their home.

There are many equipment that are specifically designed to tone the muscles of the abdomen but they have to be practiced regularly to achieve good results. Before starting abdominal exercise, walking can be done to warm up. Balance ball is abdominal exercise equipment that is perfect for those who want to sweat out to reduce abdomen fat from the comfort of their home.

A balance ball is an oversized ball made of rubber and to get the proper way of utilizing it, an instructional video can be followed. Medicine curbs are other kind of abdominal exercise equipment that is almost similar to balance ball and balance trainer is an equipment that strains the entire body to keep the body agile and balances it as well. There are many kinds of exercises that can be performed using the balance trainer.

When done with good coordination, this equipment yields good results. Since exercise equipment have undergone many modifications in course of time, there are a variety of machines like abdominal exercise wheels, abdominal crunch machines and for less industrious people, there are stools that rotate to flatten the stomach.

The burst resistant body ball is an abdominal exercise equipment that is claimed to be better than floor sit-ups and also helps in sculpting legs and gluts. A wheel is for those who enjoy getting down on the floor for a work out and is simple equipment. It also helps to work the internal and external oblique and firms up the abdominal area.

Abdominal crunches machines give a feeling of working out in the gym which has bars with handles to offer up and down motion. Some may also have a weighted harness to give a pulley kind of action that reduces the fat in the abdomen. But for those who want to workout without such ado, watching their favorite television programs, fitness Quest Red XL exerciser offers a rotating stool to sit on and gripping the handles and while rotating, offers a good exercise to the abdominal muscles.

But of all the equipment, the good old method of sit ups and crunches combined with a healthy and proper diet are the best way to get rid of the unwanted muscles in the middle region. A flat stomach cannot be achieved over night and it is necessary to maintain a regular schedule of exercising, followed by good diet to achieve the desired result.

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The Best Abdominal Exercises Exposed!

The Best Abdominal Exercises Exposed!

When people think about exercises to firm up their abdominal muscles, sit-ups and crunches always come to mind. While crunches may be part of an exercise regime to work out the abs, there are many other strategies and methods that may be utilized by people looking to lose belly fat, make their six pack abs pop out, and condition the whole body as well.

Effective abdominal exercises that are, in most cases, geared towards delivering lasting benefits to the entire body, ideally must begin with some guidance from a certified trainer who will be able to expertly guide and teach you the importance of preciseness when you get going with your workout. A good exercise plan will also have, among its major components, recommended meal plans and dietary suggestions, with due emphasis on macronutrients – high quality proteins, complex carbohydrates and healthy fats that may help an individual carry on with a mild-to-moderate or intense training/workout program. In most cases, the dietary recommendations are customized to suit individual needs and requirements.

There are seemingly simple abdominal exercises (and for most people, easy does it or easy is the best) such as those suggested by Shawn Phillips, strength and fitness expert and author of the book, Strength for Life. He devised variations of the traditional crunches, starting off with Swiss Ball ab crunches, followed by reverse crunches, and capped off by ab crunches. These are to be performed in three sets of 12 to 15 repetitions. Crunches can help tone the muscles but a person with excess poundage must lose the belly fat first to see those muscles, and therein lies the challenge of sticking to a healthy diet.

Training the midsection if important because apart from revving up and uncovering six pack abs, the abdominals’ core muscles improve posture, reduce low back pain as well as injury risk, and strengthen the torso. From certified trainers’ point of view, the most effective and hence the best abdominal exercises include ab crunches that flex the upper abs and serve as foundation for the entire workout; reverse crunches that strengthen the lower abs; and side bends that work on lateral oblique muscles. There is also the bicycle, adjudged by the American Council on Exercise as among the best abdominal exercises because it utilizes every muscle in the abs to create a well-built torso.

It must be reiterated, at this point, that abdominal exercises per se may not create the washboard abs you may be longing for if you happen to have a sluggish metabolism. There many ways, however, to speed up your metabolism, including healthy snacking in between meals or going for low glycemic index carbohydrates (like oatmeal, multi-grain and whole grain bread, whole wheat pasta, and certain vegetables), aerobic exercises or cardio workout, hydrating/drinking enough water to stay energized, lifting weights, and monitoring food intake in a diary. Indeed, uncovering six pack abs requires constant monitoring of what, how much, and when you eat. Exercising, eating well, and bringing out six pack abs is no mean feat. Discipline and patience are essential. If many people can tone their abdominal muscles well, trim their belly fat and let six pack abs emerge, so can you, with much help from a proven program that’s certifiably safe and effective.

Ready to get in the best shape of your life? Hard exercise, rigorous crunches and sit-ups is NOT the answer! Just use our proven system to cutting body fat and developing proven abdominal exercises. Get your FREE limited time e-course at http://www.Six-Pack-Abs-Truth.com

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