5 Tips for an Effective Abs Work Out Schedule

Wanting to start an abs work out scheduleis one thing; actually STRUCTURING a six pack abs routine is another. The best part about this is that it’s not at all that complicated. Anyone can create an effective work out schedule with no trouble.

When I started my own regimen, I knew I needed to do some research about building lean muscle and properly toning my abs. The most valuable information I dug up would have to be this: You can’t expect just ONE exercise to do the trick.

Truth of the matter is, there are no miracle drugs, there is no one absolute best abdominal training equipment, and, most importantly, you cannot get ripped six pack abs by doing only one kind of exercise.

Chair of the Kinesiology Department at the Occidental College in Los Angeles Stuart Rugg, Ph.D. said, “Stop looking for the one best exercise for abs because it doesn’t exist.” The key to a well-rounded and effective abs work out schedule is the integration of a VARIETY of exercises that target the entire abdominal area. Only then will you achieve definition and core strength.

These 5 tips will surely help you jumpstart your abdominal exercise routine:

1. Complete sets in the 10-25 range. Begin at 10 reps and increase them as time goes on.

2. Start small and finish HARD. Gradually increasing reps and difficulty will put your ab muscles in great shape.

3. Perform each rep of every exercise consistently. Doing 3-4 abdominal exercises every other day should be sufficient. Keep in mind that the last rep has to be as spot-on as the first one. Slacking will only keep you further away from realizing your dream physique.

4. The duration of each rep has to be the same. When carrying out your abs work out schedule, you have to consider the timing of each rep performed. When you do a bicycle crunch, for example, it can’t take you 3 seconds to complete the 1st 10 reps and only 1 second for the rest. Again, consistency will get you the best results.

5. Perform ab-specific exercises 3-4 times a week. Don’t be afraid to include other forms of exercise in your routine. Allot 3-4 days for targeted core training and do them every other day so you won’t stress your ab muscles too much. Then, include cardio routines or sports activities during the days in between.

Read further on various abdominal muscle exercises and don’t forget to change up your routine from time to time. In the meantime, keep these 5 essential tips in mind when you create your own abs work out schedule. This will certainly give you the edge you need to get that rock-hard six-pack.

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Top 3 Flat Stomach Tips

Getting a flat stomach is very doable. All you need are some sure-fire flat stomach tips to get you started. Fortunately for you, you’ve come to the right place.

Doing countless sit ups or eating a low-fat diet is beneficial, but here you will also learn about good exercise practices that will help burn belly fat faster and other flab-eliminating techniques.

Tip #1: Eating less calories than you burn.

Working out constantly can help trim the fat, but if you eat relentless amounts of fat or simply don’t care about how many calories you end up consuming for that day, then you’re pretty much stuck.

Eat fewer calories than you actually burn – this is the first of three flat stomach tips.

Generally, women can burn around 1,500 to 1,600 calories per day. Meanwhile, men are capable of burning around 2,500 calories. Regardless of your sex, you can definitely burn more calories if you perform full body exercises regularly.

Counting the calories you take in or burn is not really necessary, but if you find the time to do so, that’s OK, too. Simply be aware of how much you eat and how much exercise you do. At the end of the day, you’ll feel really good about yourself if you don’t overeat and work up a sweat with ample exercise.

These diet flat stomach tips could work better if you utilize other tools, such as calorie counters. They’re usually available at the supermarket, your local pharmacy, or even at your doctor’s.

Just having a general idea how many calories a particular kind of food has will help you make better diet choices. Once you’re aware how much calories a bag of chips has, I wouldn’t be surprised if you started to snack on healthier options, such as vegetable sticks and nuts.

Tip #2: Keeping it firm and tight with elastic clothing.

Steam baths, slimming massages, and clinical body wraps can help you feel better about yourself, but they’re not the best flat stomach tips around. They’re not the most practical solutions either.

A great way to keep excess fat from jiggling and burning some of it in the process is by wearing breathable elastic clothing or synthetic rubber pants. These affordable reinforcements are available in fitness stores and dance specialty shops, since they are usually worn by dancers.

Wearing them under or over your regular workout clothes will help insulate more heat thus burn more fat. It will also help firm up body parts that are susceptible to sagging.

Tip #3: Good posture goes a long way.

Good posture is the last of the three flat stomach tips. Not only are you promoting correct bone structure and sufficient blood flow, but you’re also allowing your body to LOOK good – that in itself can help take inches off your belly.

Every time you sit or stand, imagine someone hovering above pulling on a string that’s attached to the topmost part of your head. Keep your shoulders back and suck in your gut. Try catching a glimpse of yourself in the mirror and see how much better you look by simply correcting your posture.

These 3 great flat stomach tips will definitely take you to the next level of your fitness program. Go ahead and try it!

Add to the list. What’s your number 4 tip to a flat stomach? Leave your own tips below.

How Do I Get Six Pack Abs With Free Weights?

“How do I get six pack abs?” I used to ask myself this question all the time. I’m pretty sure you have, too, at some point.

Stop staring at magazine ads and pictures of your favorite ripped actors. If you want washboard abs like theirs, better invest your money on training equipment, like free weights, cable wires, and a yoga ball – a small price to pay for high-intensity six pack abs training.

Before buying bulky exercise machines or state-of-the-art gym equipment, why don’t you try these three simple tools first? Stick to the basics and you can’t go wrong.

Weights For Free

Unlike exercise machines you see on television and online, free weights can zone in on your muscles without complicated instructions or unnecessary frills. They come in different sizes and grips, so you have an array of picks to choose from. Free weights definitely get the job done.

Wired and Ready to Go

Now, you might ask, “how do I get six pack abs with cable wires?” These babies provide a variety of exercises that you can do anywhere, anytime. Here are just a few examples that will get your blood pumping:

  • Bicep curl
  • Chest fly
  • Hammer curl
  • Chest press
  • Lat pulldown
  • Shoulder raise
  • Shoulder press

The moment I started using cable wires, my arm muscles felt tighter, my cuts got more defined, my pecks turned hard as rock, and my shoulders became broader. Clearly, my experience doesn’t just answer your question, “how do I get six pack abs?” It’s more of a holistic workout and that’s what’s great about it.

Ball’s in Your Court

“How do I get six pack abs with a yoga ball,” you ask? The Yoga ball reinforces your six pack abs training with free weights and cable wires. It strengthens your core, involves all other muscle groups simultaneously, promotes flexibility, and ensures balance.

One Yoga ball exercise I like to do is called the stability ball hip flexion. Your goal is to balance your entire body with your legs (shins) on the ball while in a push-up position. Slowly roll the ball toward the direction of your hands by folding your knees closer to your body.

Another effective yoga ball workout I do is the stability ball planks hold. Simply assume a push-up position with your forearms resting on the ball. Then, hold that position for about a minute. As with other exercises for six pack abs, you know you’re doing it right if you feel your abdominal muscles contract.

No PAIN, no GAIN, right?

Once you’ve gotten the hang of these techniques, you won’t find the need to bust your behind (or your wallet) for exercise machines anymore. Now, if someone asks YOU, “how do I get six pack abs,” you know very well what to tell them. Get free weights, cable wires, and yoga balls and workout within your budget. Get ripped and cut while you save – there’s no better feeling than that…

Which of these options have you tried? Share your experience by leaving a comment below.

Excercise for Lower Abs – Yes or No

Some experts debate the benefits of exercise for lower abs. Does everybody have lower abs? And can you really target them? These questions are simple and common enough, but the answers may surprise you.

  1. How many ab muscles do you have?
  2. Can you target them?
  3. Does it work?

Some people will tell you that there are separate upper and lower abdominal muscles. This is technically not correct. Your abdominal muscle, the rectis abdominis, is a group of muscles that are all connected to each other.

But that’s just one part of the whole story.

So, does targeting your upper and lower abs separately make a difference? Can you really exercise for lower abs?

Well, the jury’s still out on that one. But, scientific studies have shown that some workouts work your lower abs better than others, while some are better suited for developing the upper abs.

As far as exercise for lower abs goes, scientists at the University of Nebraska deduced that the reverse curl causes the greatest amount of activity in the lower abdominal region, while movements such as the trunk curl and twist curl seem to target the upper abdominals more effectively.

However, an interesting thing to note is that, according to recent physical therapy research, only some people actually have a distinctly separate lower abdominal muscle, called the pyramidalis. This means that lower abdominal targeting may only be effective for people who have this optional muscle – about 80% of people.

Most fitness experts do not recommend doing anything special to target the lower abdominals, but, instead, alternating between different types of movements that work the midsection. This should ensure a proper workout of all of the abdominal muscles that you DO have.

Great exercise for lower abs can be any of the following:

  • Curls
  • Crunches
  • Bicycles
  • Sit Ups

Of course, the discussion of upper and lower abs and who has them and whether they should be targeted obscures the advice that fitness specialists have been giving us for years.

Ab targeting is still an important consideration, but not quite as important as proper diet.

It doesn’t matter how much you work your abs if they’re covered in fat. Following a low fat diet and performing regular cardio workouts, such as walking or running is the most important part of any ab training routine. With this added to your fitness regimen, the fat will be melting right off of your belly.

So, eat right, stay fit, and perform a regular exercise for lower abs. Keep it up, and keep at it. Soon you’ll be stronger, healthier, and have abs that will make people stare, in a good way.

Which exercise do you find most effective for your lower abs? Share your opinion below.

4 Things to Remember When Eating For a Flat Stomach

Constantly exercising your abdominals will never be enough if you do not pay attention to what you eat. Yes, your diet plays an undeniably big role in building and defining muscle. When you’re eating for a flat stomach, you have to be aware of the kinds of food that will aid you in your objective.

1) Eat After You Workout

Including a highly nutritious diet in your abs training program will only reinforce the hard work you put in to burning fat and building abdominal muscles. Eat a full healthy meal when your muscles are in their best absorbing state, and that’s immediately after your workout. In doing so, your muscles will be able to absorb the nutrients you’ve just eaten while they’re still on hyper-drive.

2) Know the Importance of a Protein-rich Diet

Protein is the main macronutrient responsible for building muscle. Remember to add in an ample amount of protein in every meal, especially after your workout.

Eating for a flat stomach does involve all three important macronutrients – carbohydrates, good fats, and, more importantly, protein. Contrary to what other fad diets claim, leaving one out is not the best way to achieve a fit body.

3) Cut Out Excess Fat

Protein isn’t the only thing you need to focus on. Including good fats in your diet is just as important. Differentiating the good kind of fats from the bad ones is the key to a highly nutritious diet.

When you’re eating for a flat stomach, you clearly have to stay away from fatty foods like potato chips, fast food, and variants of deep-fried foods. Believe me when I tell you that you WILL survive without them. By eliminating bad fats in your diet, your ab workout wouldn’t have been done in vain.

Cutting out excessively fat food will need a lot of discipline, especially if you’re so used to eating them. But it is the easiest, most basic thing you can do to improve your diet. Just remember that food items high in fat and bad cholesterol are the biggest hurdles to a flat, sexy stomach.

4) Stick to a Regular Exercise Routine

It is a fact that you won’t get results fast if you do not exercise. When I say “exercise,” I mean the intense, heart-racing kind. Combining cardiovascular exercises with a healthy diet and a healthy mindset will provide a total fitness regimen that can only get you to your goal fast.

Healthy eating for a flat stomach is necessary to achieve the body of your dreams. Follow these simple tips and you can say goodbye to belly fat for GOOD.

Create your 5th tip to eat for a flat stomach. Share your personal views below.