Ab Exercises

Let’s face it, everyone wants to have a great set of abs but not everyone will put forth the effort it takes to achieve them. For many of us the main ingredient we lack is time. It takes time to build a great body or even stay fit in today’s society. There are many stomach exercise routines that do not require a lot of our time. Five to ten minutes daily can drastically increase our abdominal strength. In this article we will discuss some simple abdominal workouts that will meet our needs and our schedules.


One of the first steps toward getting and maintaining a strong healthy midsection is to set your self a schedule and stick to it. By setting a workout schedule you will in turn make the necessary steps needed to set aside time for your exercises. It is also good to have a partner for your workouts which in turn will keep you accountable for your workout schedule. Choose a partner you can count on and one who will motivate you to excel in your exercise routine.


Crunches are one of the best ways to gain abdominal strength and get your abs to show them selves. Starting with this simple exercise will help you gain strength for more intense abdominal training. Crunches will work the whole abdomen and give your abs balance and overall strength. Crunches can also be done in various ways and from and incline position to a decline position. This may not be your favorite ab workout but it is proven affective.


Flutter kicks can also be a great way to expose your abdominal muscles and get them tone. The reason flutter kicks are great is due to the fact that they keep constant pressure on your abdominal area in turn increasing your stomach muscle endurance and strength. When performing flutter kicks be sure to keep your feet no farther than six to eight inches from the ground and your back and head leaning forward to put pressure on your abdomen. Keep your kicks quick and short working them in a scissor like motion.


One of the best ways to strengthen your stomach is to run. Running can really help you to gain the extra endurance needed to perform your abdominal exercises. It is an iatrical part of body’s need for exercise. Though it may not be your favorite thing to spend your time doing it will benefit you beyond measure. Use what you have available to run, your neighborhood or when your children are practicing in their own sports you could be exercising instead of being a bleacher warmer. Use your time wisely and make the best of your day to reach your fitness goals.


If you do have a partner there are a few great exercises that two people can do together. One is a medicine ball. Stand back to back and hand the medicine ball off to each other from side to side. This will really work your abs hard and give them a great range of strength. One of the best exercises for you to do with a partner would be for one of you to lie on your back with your feet extended toward the sky, lower your feet and have your partner push them from side to side working your abdominals through resistance training. This can really increase your stomach strength. If you have weights available to you try getting in the sit up position and have your partner hand you weights to hold across your chest. Now you can perform regular sit ups with added weight increasing your abdominal strength.


Stomach tightening exercises at work or at home can also be of benefit to you when pressed for time. Tighten your abdominal muscles for ten to twenty seconds at a time and then release them, repeat this several times. This is better than nothing and can give you a way of working your abs and getting a better healthier midsection.


Take these well known tips and put them to action and you will be on the road to a great set of abs!


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3 Top Ab Exercises – The Best Stomach Exercises That Are Not Ab Movements

Your core routine does not have to include ab specific exercises. There are many exercises that will strengthen your abs without doing a single crunch or sit-up. In fact the exercises I am about to mention are far superior to conventional ad exercises such as sit-ups.


Flattening your stomach and burning stubborn belly fat to reveal six pack abs takes more than sit ups and crunches or other conventional ab exercises. What you really need to do to strengthen your core and get a flat stomach is to follow a high intensity workout program that boosts your metabolism and works your entire body including your abs, all at the same time.


This core workout is great for shedding belly fat, strengthening your midsection and getting that Hollywood star or fitness model look. Even though there are no direct ab movements in this core routine you are going to get one of the best ab workouts of your lifting life.


This workout involves three exercises. Do each exercise in order without taking a rest between exercises making it a tri-set. Rest about 30 seconds after each exercise before starting the next. Then take roughly 2 minutes between each tri-set.




  1. Front Squats
  2. Dumbbell Renegade Row
  3. Mountain Climbers


Depending on your fitness level start with 4 sets performing each exercise for 8 reps. You do have some flexibility with your sets and reps. If you want to increase the weight, you could do five sets of five. If you want to decrease the load you could do 3 sets of 12. With the mountain climbers you’ll get the most out of it if you go with the time instead of reps. A good interval to used use would be 30 seconds. This too can be manipulated to suit your needs.


Exercise Descriptions


Front Squats


The front squat is very similar to the conventional back squat. The main difference being the placement of the bar. With a front squat you’re going to have the bar resting on your shoulders as opposed to your back like in a conventional squat. The bar stays on your shoulders or in the rack position by keeping an upright torso and driving your elbows to the ceiling, which are out in front of your body.


Unlike a conventional squat front squats require an extraordinary amount of stabilization from the abs because of the position of the bar and a change in your center of gravity. There is no question that this is a leg exercise but without a strong core and abs this exercise isn’t possible with a heavy load.


Dumbbell Renegade Row


The renegade row is an extremely challenging move. Grab 2 dumbbells one for each hand. Holding the dumbbells position yourself in a push-up position. Alternate a rowing motion with each arm as the other arm stabilizes your body along with your core.


The stabilization needed for this exercise is incredible. Each row generates torque that your ads have to counterbalance. Even though there’s no movement in the midsection, you’ll be sure to feel your abs the next day.


Mountain Climbers


With the mountain climbers you are going to start off in a push-up position just like the reggae row. From here alternate the shuffling of your feet. Bring one knee toward your chest leaving the other one fully extend it. From there quickly alternate positions.


If you really want to amp this exercise up to work those abs, and burn that belly fat you can move on to the advanced version. Start the same way but you can also shuffle your hands 8-10 inches forward and backward along with the leg movements.


You will be surprised at the ab workout you get from this routine. And all without a single traditional direct ab exercise.

300 Ab Workout Routine

You’ve no doubt heard of the 300 workout. It was a workout originally designed by trainer, climber, and author Mark Twight for the the cast of the movie ‘300’. Although according to Twight it was originally intended as more of a test to measure progress than a workout to be done on a regular basis, the routine has since its creation been adopted – and adapted – by more than a few individuals as a stand-alone workout program.


The original 300 workout consists of six different exercises each performed for 50 reps done back to back with as little rest as possible. I’ve created an abs-only workout in the spirit of the original 300 workout – here’s how you do it:


Start with 25 full sit ups


Move on to 25 hanging leg raises


Perform 25 cross-body mountain climbers


Finish with 25 floor wipers


Perform this circuit three times as fast as possible for a total of 300 reps.


The sit ups can be performed in any style you like – using an ab mat is my favorite way to do them, but the most important thing is that you pick a way – feet anchored, janda sit ups, etc. – and stick with it to measure your progress.


The hanging leg raises can be performed using a leg raise apparatus, with ab straps, etc. – again, pick one way and stick with it.


Cross body mountain climbers are performed by getting into a push up position, keeping the body in a nice straight line and tucking the knees, one at a time, into the body. Think of bringing each knee towards the opposite elbow.


Finally, floor wipers are performed by loading up an Olympic bar, lying on the floor and pressing the bar up in front of you – like the lock out position of a bench press. Do a leg raise, holding the bar in this position, and alternately touch your feet to the plate on the right side of the bar and the plate on the left side of the bar.


Hit this workout hard and your abs will be toast – guaranteed! This 300 ab workout routine can be added to your existing regimen two or three times per week. Be consistent with this and you’ll be well on your way towards those abs of steel you’ve always dreamed of!


Do you have any questions about exactly how to perform any of these exercises? How about a few more sample workouts that not only hit your abs but your entire body – workouts that you can do nearly anywhere, with minimal equipment, and in 30 minutes or less?

Abdominal Workout Plan – How To Plan An Abdominal Exercise Routine For A Toned Flat Stomach

Perfectly toned abs is everybody’s dream. Be it men or women, everybody tries hard to flatten their stomach. The extent of achieving the target depends on your abdominal workout plan. It is very important to choose the right fitness plan.


Here are some ways to make your on exercising schedule in order to get toned and flat stomach:


* Ab workout machines: There are several exercising machines that would help you tone your abdomen. But it is important that you select the best one among them. You must be sure that it does not harm you in any way. Usually these machines are very expensive but Ab Circle Pro is an affordable machine that helps you with the right exercising techniques. Its instructional DVDs are very beneficial. It also assists you in preparing the apt diet plan through its handy manual.


* Exercises: Daily exercises are essential part of abdominal workout plan in order to get the toned abs. Combine the cardio drills and stretching exercises and you will get the benefits. You may try some very simple exercises at home for 20 minutes daily like the sit ups and crunches. These exercises do not require any special equipment. But you must be sure that you never miss them. Remember that you should not stress your body all of a sudden. Add 5 minutes to workout daily as you gain more & more stamina. Ideally the workouts must not be done less than three times in a week. You may chose to do these on the alternate days.


* Right diet: You must follow the right diet. Try to add plenty of fresh fruits and vegetables in your food. Avoid alcohol, smoke and sodas. Stay away from sugar and excess salt. Eat fiber rich foods. Stay away from fad diets as they won’t give you any effective benefits and would leave you surrounded by various ailments.


Tummy tuck and liposuction are other procedures that help you flatten your stomach but these must not be carried out without the consent of your physician. These are surgical measures and involve various complications. So, you must consult your doctor first.

Best Ab Exercises – Which is the Best Ab Exercise to Flatten Your Stomach?

Contrary to common belief, traditional ab crunch is not one of the best ab exercises for toning your abdominal muscles. In fact this exercise ranked 11 out of 13 best ab exercises for effectiveness. You need to combine this traditional method of flattening your stomach with many other health programs to get some visible results.


There are many methods of achieving flat washboard abs but every method is not suitable for everyone. It depends a lot on your body type and diet. In order to get ripped abs; you must follow a good natural diet plan and a holistic exercise program. Your abdomen is one of the most important parts of your body therefore you must not think of getting ripped abs while ignoring your overall health.


Cycling is a good exercise for getting flat abs but you can increase the effectiveness of this exercise by performing this exercise even without a bicycle. Just lie flat on a mat or towel. Place your hand besides your head. Begin a pedal motion by touching your knees alternatively while touching the opposite elbows to opposite knee. Just repeat this motion 15-20 times to start with. You can increase the repetitions as per your stamina. This is one of the best ab exercises but it may not help you tone your whole torso.


Another method of getting ripped abs is to use Ab Circle Pro; a unique machine designed to help you flatten your stomach the natural way. This machine helps you move your abdominal muscles in semi circular motion without taxing other muscles of your body. Moreover you need not spend more than a few minutes a day to get flat washboard abs. Many Hollywood celebrities and fitness trainers recommend ab circle pro as one of the best ab exercises.

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.

Exercises to Tighten Abs – 5 Effective Ab Exercises to Get You That Flat Stomach You Want

Are you looking for ways to flatten the stomach area? Diet and exercise are an important part of the plan. There are many ways to work the abdominal muscles. I have found the five most effective exercises to work the stomach.


Take these tips and start to incorporate them in your workout routine. By sticking with this plan and watching what you eat, which means eating a more sensible diet and watching your fat intake, you should see some good results. Just remember the more you put into the exercise and dieting, the more you will get out. Here are the five stomach exercises.


Crunches


This is the standard exercise that most people know and have probably tried at one time. This exercise when properly done will help strengthen the stomach, and with proper eating habits help flatten the stomach area.


When doing a crunch I would recommend lying on carpet,or mat to help protect the back and head. It’s starts with you laying on your back with feet either straight out, or you can bend the knees with the feet flat to the floor. Place your hands on your abs, behind the head, or across the chest and raise the shoulders off the mat. Squeeze the abdominal muscles as you lift yourself from the floor. Try to do as many as you can without hurting yourself.


Reverse Style Crunch


Just like it sounds you reverse the regular crunch by putting your hands on the ground, behind the head, or across the chest. Simply by laying on your back, legs bent about 90 degrees bring the knees toward the chest area with the feet together. Do as many as you can.


Hanging Or Sitting Leg Raises


Depending on where you are working out, or what type of condition the person is in, this exercise is a must. This exercise targets the lower stomach muscles and improves over all abdominal strength. If you are working out at home using a chair for this exercise is fine. Simply sit in the chair and lift the legs up until you can go no further.


If the individual is working out at the gym, hanging leg raises are performed on a machine such as a dip and pull up station. Where you hang from a bar and lift the legs toward the stomach area. This is one of the hardest stomach exercises, but one of the best to improve your physique.


Plank Exercise


This exercise is a favorite and helps strengthen the stomach and back. Lay down on the floor or mat resting your body on the forearms. Making sure the back is flat and you are contracting the stomach muscles. Hold this position for at least 60 seconds, then return by lowering yourself back on the mat or floor.


Exercise Ball


This one piece of equipment you can do all of the exercises listed above, except for the plank exercise. I think anyone who is interested in fitness should own one. It helps stretch the back muscles, you can exercise off the ball, and add push ups to your routine. They are fairly inexpensive and the results you will achieve will be worth the purchase.


So these are the five stomach exercise that I recommend and use on a weekly basis. Just remember that working the stomach muscles helps flatten the stomach, but there are also other components that go along. Eating habits play a vital role and also drinking plenty of water helps with flattening of the abdominal area.

Home Abdominal Workout – 5 Abdominal Exercises You Can Do While Watching TV

It’s no secret that most of us spend a lot of time in front of the TV. It has become the favorite pastime of people everywhere. Many fitness experts blame TV for causing people to not do enough physical activity. But just because you’re spending a lot of time watching your favorite shows doesn’t mean that you should become a couch potato. In fact, you can do a lot of physical activity while watching TV without missing a single scene. This is especially true for abdominal workouts. There are a number of simple yet effective abdominal exercises you can do in front of the Television, ensuring that you keep your stomach lean and still enjoy yourself.


Here are 5 abs exercises you can do while watching TV:


1. The knees to chest stomach crunch — Sit on the end of your couch and support yourself with your hands on the edge of the couch on both sides of your body. Raise your legs in the air and curl your knees as close to your chest as possible while exhaling. You’ll feel your abs straining. This is a great and effective exercise you can do at home. It’s an exercise for the lower abdominal area as well.


2. The Bicycle stomach exercise — Lie down on a rug facing the TV, hold the back of your head with both hands (just like in a regular sit up), and raise both legs slightly off the floor. Bring one knee and the opposite elbow as close together as possible, switch sides and repeat as in a cycling motion. Since you’re facing the TV, you won’t miss a single frame of the show you’re watching.


3. While sitting on the couch or sofa, crunch in your belly. Just tighten the abs muscles. Feel your stomach with your hand and see that it has become harder. By doing 20-30 repetitions of this simple exercise, you’re strengthening your abdominals and losing belly fat.


4. The basic crunch — Lie down on the rug. Curl both legs while keeping the soles firmly on the floor. Support the back of your head with both hands. Raise your torso towards your knees without lifting or shifting your legs. You’ll feel the abs working within a few repetitions. Keep your eyes on the screen of your TV set so you won’t miss anything.


5. The plank abdominal exercise — This is an exercise for commercial breaks since it’s the only one when your eyes aren’t on the TV. Stretch yourself face down on the rug. Clasp your hands together and raise yourself so you’re suspended over the rug with the tips of your feet at one end and your clasped hands at the other. Place both forearms on the floor with your clasped hands directly below your head. Keep your eyes downwards to avoid straining your neck. Keep your back straight and breathe regularly. Within 10-15 seconds you’ll feel your abdominals straining. Within 30-45 seconds it will be hard to maintain your position. 1 minute means that you’ve worked your abs exceptionally well. And now the commercial is over and you can return to the show you were watching.


You see, watching TV doesn’t mean you can’t do some exercise and even have great abdominals. Use these 5 exercises and be leaner.