Workout Abs How To Get Ripped Fast
- How To Get Ripped Fast
Here Are Facts You MUST Understand if You Are Ever Going to Lose Your
Belly Fat and Get Six Pack Abs . We all know that exercise and eating a
proper diet is necessary to get in good shape but what does it take to
get those sexy muscle abs? Doing a ton of crunches or doing exercises
that are only targeting the abs area won't cut it. To get those workout
abs and make that six pack show, you MUST integrate cardio exercises.
You MUST increase the intensity of your workout by using both weights
and interval training.
Simply put, it means that we make our preferred cardio exercises in
intervals of high intensity and low intensity. You see, when you
exercise with intervals and weights, your body uses far more calories
in the hours AFTER exercise than it would if you did traditional cardio
and lifted lighter weights.
You don't have to kill yourself and be at the gym 6 days a week but you
need to do a full-body multi-joint workout such as...squats, lunges and
pushups. Your workout should be intensive. You don't want to be one of
those people that are enjoying the morning paper while you exercise.
Here are 10 of the most highly effective ab exercises...IMPORTANT: You
MUST be consistently doing effective multi-joint weight training and
cardio workouts - incorporating some of these ab exercises in your
routine. You won’t see those muscle abs but just doing ab exercises.
To develop tight abs, focus on isolating them fully by using a very
short range of motion, but high intensity, during your abdominal
1. Vertical leg crunch...
The vertical leg crunch is another effective move for the rectus
abdominis and the obliques. To do it right:
Lie face up on the floor and extend the legs straight up with knees
crossed. Contract the abs to lift the shoulder blades off the floor, as
though reaching your chest towards your feet. hold for 5 seconds.
Keep the legs in a fixed position and imagine bringing your belly
button towards your spine at the top of the movement.
Lower and repeat for 12-16 reps.
2. Captains Chair
This ab exercise is often overlooked. It is an advanced abdominal
exercise; therefore it is very important that you keep your lower back
stable. Do not arch your back during this exercise. This exercise will
be highly effective only if it is done correctly.
Stand on a chair and grip the handles to stabilize your upper body.
Press your back against the pad and slowly lift knees towards your
chest. Again make sure to keep your lower back firmly in place -
otherwise you won't be strengthening your abs, but your hip muscles.
You should also feel the tightening and burning in your abs after a few
reps. If you don't, you're probably not doing the exercise properly.
3. Exercise Ball
Your Position On The Ball
Sit in upright position on the ball with your feet flat on floor.
Walk feet forward allowing the ball to roll under your body until it is
positioned on your lower to mid-back region. Raise your hips slightly
to create a position parallel to floor.
Place your hands across your chest. *Note* Your head should be in a
neutral position with a space between your chin and chest. Sit in
upright position on the ball with your feet flat on floor. Leading with
the chin and chest towards the ceiling, contract the abdominal muscles.
Raise shoulders up concentrating on using your abdominal muscles and
*not* your neck or hip muscles.. Return to start position.
Be Weary Of Cheating!
Remember to keep your head and back in a neutral position. Too much
motion forward or backward of your head and back can cause injury.
repeat for 12-16 reps
The plank exercise is a great way to build endurance in both the abs
and back, as well as stabilizer muscles.
Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your rear end
from sticking up in the air.
Hold for 20 to 60 seconds,
lower and repeat
5. Bicycle Exercise
While lying on your back, press your lower back to the floor.
Place your hands beside your head, bring your knees to 45-degree angle
(halfway between straight up toward the ceiling and level with the
floor) & begin a pedal motion by touching opposite elbow to
opposite knee, alternating each side. You will definitely feel the
tightening and burning in your abs with this exercise!
Repeat with of 10-20 at first.
6. Long Arm Crunch
Lie on a mat and extend the arms straight out behind the head with
hands clasped, keeping the arms next to the ears. Contract the abs and
lift the shoulder blades off the floor.
Keep the arms straight and avoid straining the neck. If you feel neck
pain, take one hand behind the head while keeping the other arm
Lower and repeat for 12-16 reps.
7. Reverse Crunch
Start by lying on your back with your legs perpendicular to the ground,
knees very slightly bent and feet in the air, crossed at the ankles.
Keep your arms on the floor next to you or place them comfortably
behind your head. Rest your head on the floor, relax your shoulders and
keep your back straight. Slowly lift your hips 1 to 2 inches off the
floor, which will raise your legs and feet a few inches higher. Avoid
rolling your hips backward and thus bending your back.
Hold this position for just a moment. Squeeze your abdominal muscles
and keep your head and shoulders flat against the floor.
Slowly lower your hips back to the floor. It's a very small movement,
so try to use your abs to lift your hips rather than swinging your legs
and creating momentum.
Repeat for 12-16 reps.
8. Tubing Pull
Lay down on your back on an exercise mat or the floor.
Secure the exercise tubing behind your head at about 2-3 feet above the
floor level. Bend your knees at 45 degrees at bring your hands behind
our head to grab hold of the exercise tubing. Keep your elbows level
with your head as you crunch up by bringing you chin forward and
lifting your shoulders off the floor. Keep your stomach muscles
contracted as you do this and then return to the starting position.
Repeat 10-15 reps.
9. Full Vertical Crunch
In a full vertical crunch, you really work the abs by involving both
the upper and lower body. Lie on your back and extend the legs up
towards the ceiling.
Place hands behind your head (lightly cupping it) and contract the abs
to lift the shoulder blades off the floor.
At the same time, press the heels towards the ceiling, creating a 'u'
shape with the torso.
Lower down and repeat for 12-16 reps.
10. Ab Roller
Important! Use the correct technique to get the most out of your ab
Get in a comfortable position on your knees (Place a towel or mat under
your knee to cushion them.)
Hold the handles on the ab roller wheel Tighten your abs muscles to
stabilize your core Slowly roll the wheel out in front of you keeping
your stomach muscles tight Slowly return to your starting position
using your abs to pull yourself upright, not your hips.
Repeat for 10-12 reps
Don't forget, the ultimate key to muscle abs is the combination of
proper nutrition, exercise and consistency.
As always, check with your doctor before starting any exercise program.
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... in fact mentioned that we end up spending too much
of our times
and efforts on performing these exercises and if not, on fitness
machines or equipment which actually offer the least result. These
methods have proven to be the least effective as they have the least
resistance. This is why in the program, ...
The Secret To Six
... To Six Pack Abs Everywhere you turn, someone's
next secret to getting 6 pack abs. Some of these so called 'secrets'
have some degree of accuracy, while others, not so much. Deciphering
which are the best methods to getting 6 pack abs is going to be
critical to your having success with this ...
Flat Abs Fast
Diet Dos And Don'ts
... avoid food cravings.It will also allow you to burn
effectively. Diet Don'ts: 1. Don't eat processed foods. These contain a
lot of shortening, hydrogenated oils, and high fructose corn syrup and
are probably the worst thing to have in your food. 2. Avoid drinks and
soups that have caffeine ...
Flat Abs Fast! Eat This
... seeing foods that end with o-s-e. For Example..
glucose, dextrose, lactose and maltose. These should be avoided like
the plague! There are toxic to your system and put on the pounds. 6.
Avoid Alcohol Achieving flat abs fast is about burning more calories
than you consume. Alcohol can increase ...
How To Get 6 Pack Abs
... is necessary in order to really max the burn and
fully build up
the core muscle. Although there are ab exercises out there for the
lower abs and the upper abs, but in truth, you should just treat them
as one muscle and exercising them together whenever you do your stomach
exercises. The reason I say this ...