Choosing Great Lower Abs Workouts

If you need some lower abs workouts that you can do in the privacy and comfort of your own home, here are some exercises that don’t take any expensive equipment or immense time investments.

If you want to get great lower abs, you just need to learn the answers to these three questions:

  • How do I work my abs?
  • How can I choose the right foods for exercising?
  • How can I ensure a good cardio workout?

One thing to know is that your abdominals are a connected group of muscles, not distinct muscles as commonly thought.

Some experts believe that, because of this, there isn’t much reason for training a specific part of the abs. This may be true, but there are some exercises that have been scientifically proven to target the lower abdominals effectively.

Which are they?

  • Curls
  • Crunches
  • Bicycles
  • Knee to Chest Stretch

Knowledge is half the battle, but being able to do them is the other half. All of these can be done in your own home, so here’s how to do them.

How to do a Curl

Lie flat on the floor, bend your knees and plant your feet. Put both of your hands on your abdomen. Push your lower back against the floor while you tense your abs. Curl your body, slowly raising your head and shoulders toward your knees. Gently uncurl yourself slowly back to the floor.

How to do a Crunch

Lie down on the floor. Bend your knees and place your hands across your chest. Contract your abdominal muscles. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time. Hold this position for a few seconds and then lower yourself.

How to do a Bicycle

Lie flat on the floor. Rest your hands up next to your head and bring your knees halfway up. Begin a bicycling motion with your legs. Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

How to do the Knee to Chest Stretch

Lie down and bend your knees and keep your feet flat, just like a curl. Pull one of your knees as close to your chest as is comfortable, you can use your hands if you need to. Keep that position for about ten seconds. Slowly lower your knee, and put your foot back on the floor. Repeat with your other knee. Rest for a moment and then repeat the exercise.

Try each of these on alternating days of the week, and don’t worry if you miss a day here and there. Complete 5 to 10 of each, and when that’s a breeze, try a few more. Go as slowly as you need to – rushing could lead to injury.

A healthy, low fat diet is an important part of the fitness process. Eat plenty of whole grains, fruits and vegetables, and lean proteins. Avoid fatty foods and processed grains.

A good cardio workout is just as important as lower abs workouts. Walking, bicycle riding, running, jogging, and aerobics are all great cardio exercises which will make your body respond better to the other, targeted, ab exercises.

A complete exercise program has many elements to it. Eat the right foods, do regular cardio workouts, and targeted lower abs workouts. Sooner than later, you will have the abs you want.

How about you? What is your personal preference to build your lower abs? Leave your choices below.

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4 Great Tips to Getting Ripped Abs Quick

There is no magic formula to getting ripped abs quick, but it does require commitment and some research to understand what you can do to get those abdominal muscles into shape.

The best way to get six pack abs is to utilize what you already have and not spend on things that are not even necessary. I’m talking about really expensive ab machines, electronic tummy belts, and prestigious gym memberships. Sure enough, these may contribute to your success, but without any definite guarantees.

The only “machine” you really need is your very own body. With the right information, a positive and proactive frame of mind, and the implementation of best practices, there’s really no stopping you from getting ripped abs quick.

Check out these 4 valuable tips that will help you build your abdominals and get rid of excess tummy fat:

1. Do regular crunches and reverse crunches.

Crunches have become very popular since the dawn of bodybuilding (and the birth of midriff shirts). These superior versions of the sit up target your abdominal muscles, especially the  rectus abdominis and lower abs, like no other basic ab exercise.

Unlike full sit ups, crunches zone in on your abs and work it harder, relying very minimally on other body parts or muscle groups for support. Instead of distributing the work among your back muscles, legs, and shoulders, your abs do most, if not all, of the work, and that’s what you must aim for if you want ripped abs quick.

2. Don’t work your abs too hard!

I know you want to see results fast. But working your abdominal muscles every single day can actually be more harmful than you think. You want to sculpt your abs, not work them to death!

Performing abdominal muscle training not more than 4 times a week should be plenty. This ensures that your abs are getting enough exercise without overworking them. Injuries brought about by carelessness and over-eagerness will only set you back.

3. Know That Crunches Won’t Ever Be Enough.

For you to get ripped abs quick, you must also burn excess body fat and build overall body muscle. In between the days you allotted for abs training, it would be best to concentrate on the rest of your body by doing full cardio workouts. That way, you get to work other muscle groups as well.

4. Eat right.

The food you eat says a lot about what your body is capable of losing…or gaining. If you eat junk and highly processed food a lot, then you’re bombarding your body with unnecessary fats and chemicals. That means, you will need to work extra hard to lose all that excess body fat.

Imagine if you stuck to healthier options like fresh vegetables, lean meats, whole grains, high-protein snacks, nuts, and fruits – you can only get that sexy body faster.

So you see, getting ripped abs quick can be achieved by simply following these 4 simple guidelines. Stick to them and you’ll rock a slamming body in no time.

Help build the list by adding a 5th tip you know of. Share your experience by adding a comment below.

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.

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.

Top 4 Exercises for Abs

When you hear the words “exercises for abs,” you probably have these two words in mind: sit ups. Let’s face it, they’re the most common form of abs exercise out there. I wouldn’t be surprised if my grandmother knew what they were.

You have to understand, however, that sit ups aren’t the only moves you can do to get six pack abs. You need to mix them up, add some variety, and do them regularly for you to get fast results.

Combining these abdominal muscle exercises with a total body workout and a well-balanced diet is practically full-proof. If you work hard at keeping these three elements alive in your daily routine, you simply can’t go wrong.

According to a recent study, bicycles, weighted sit ups, fully body crunches, and ball crunches are the 4 most effective exercises for abs. Here’s why:

1. Bicycles. Not only does it involve your obliques, upper abdominals, and lower abdominals, but it also works your legs, lower back, and arms. For this exercise, you need to lie on the floor and touch your fingers to your ears. Bend your knees and begin alternating cycling movements with your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Simply do the same on the other side.

2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little extra to work with. They’re very similar to regular sit ups so they’re not complicated to do at all. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.

3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. All you have to do is lie on the floor, bend both knees, and cross your arms over your chest. As you raise your shoulders for that crunch, pull in your knees simultaneously. Go back down and start all over.

4. Ball Crunches. These exercises for abs are responsible for working your entire core while promoting balance. You’ll have a lot of fun with this one, I promise. First, take an exercise ball and sit on it. Roll the ball underneath until your back is resting on it and your thighs are parallel to the floor. Begin doing crunches as you would on a flat surface. The ball’s just there to provide lower back support and make it a little more challenging.

Work these 4 exercises for abs into your fitness program and you can bid farewell to excess belly fat for good.