abs exercise

Men’s Abs – The Truth Behind The Hype

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Perfect men’s abs are everywhere – TV, magazines, billboards. Toned, ripped abs are the hallmark of male physical perfection. Our culture has become obsessed with the abdominal region, and while self-improvement is a good thing, unhealthy fixation is not.

Every day, people all across the world head to the gym for hours of crunches to get stellar abs. Go into the fitness section of any bookstore and you’ll see dozens of books promising to reveal the secret of six pack abs.

Do you know what’s real and what’s just hype?

Before you being an abdominal workout routine, here’s the facts:

  1. The only way to “spot reduce” fat is with surgery.
  2. For your abdominal muscles to be seen, your body fat percentage must be less than 10%.
  3. Reducing fat and building or maintaining muscle requires a long-term regimen of diet, cardio, and toning exercise.

The “Spot Reduce” Fat Myth

Some machines, diets, and gimmicks will tell you that it is possible to use their product to melt the fat right off your belly. Doctors and fitness experts agree that it is simply not possible to reduce fat in one specific area, such as men’s abs, without the aid of surgery. While you can target certain areas of your body with exercise, this will only make them stronger – it will not reduce fat.

Many men are confused, thinking that they can remove belly fat through sit-ups, or increase abdominal definition with diet. Professor Peter Lemon, of Kent State University, has studied the link between food and exercise extensively, and regarding the theory of spot fat reduction he says: “It’ll never work. You might improve abdominal strength, but that alone won’t get you the results you want.”

Body Fat Percentage

No matter how strong your abs are, if they’re covered in fat you won’t be able to see them. In reality, many men’s abs aren’t in too bad shape to begin with – they’re just covered in fat! Click here to calculate your approximate body fat percentage…

Dr. Lentz, another fitness expert, says “In most men, fat around the abdominals is the last thing their bodies burn off. Aerobic exercise is what gets your body to start burning it.”

You should start with about 30 minutes, 3 times a week of something like:

  • Power Walking
  • Bicycling
  • Rowing
  • Martial Arts

Long-term Regimen

To reduce fat and build your abs, you need to change your diet and increase your metabolism. A good way to start is by lowering your fat and sugar intake, increasing the amount of protein you consume, and beginning a cardio workout routine. After you have that down, then you should begin a targeted abdominal training exercise program.

Just stick to your diet, perform regular cardio workouts, and keep training those abs. Soon that potbelly will disappear, and you’ll have rock solid abs, too. Click here for the program that helped me finally get abs after years of struggle…

What other myths have you realized? Share your personal views by adding your comments below.

3 Parts of a Complete Advanced Workout for Abdominals

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Targeted abdominal exercises are great – they zone in on those “difficult-to-reach” abdominal muscles and work your muscles hard. However, if you’re really serious about getting six pack abs, you’ll need an advanced workout for abdominals.

I used to have this notion that if I just did an insane number of sit ups everyday, I’d get the rock-hard abs of my dreams. I later on discovered that no matter how many sit ups I did, it just simply wasn’t enough.

Doing sit ups like a mad man is clearly not the answer to getting six pack abs. I know this now, and YOU should be aware of it, too. What most fitness experts are saying might come as a surprise, but they’re actually right – abdominal exercises alone are not the sole solution for great chiseled abs.

To get the most out of your advanced workout for abdominals, you need to consider these 3 important aspects:

1. Full body workout. Think about it: what good can those six pack abs do if the rest of your body isn’t in sync? Have you ever seen athletes do nothing BUT abdominal muscles training? I don’t think I ever have.

Working your ENTIRE body as opposed to just one area is the best way to go. Why? Think of your muscles as a web of intricate power lines that store and produce energy. You can’t expect the rest of your body to function at its maximum potential if you only work out one part.

Your advanced workout for abdominals should be reinforced with a full body exercise routine. Here are some full body workouts that you can choose from:

  • Kick Boxing
  • Yoga
  • Tai Chi
  • Pilates

2. Healthy diet. Following a low-fat diet is the 2nd aspect to a complete and advanced workout for abdominals. Consuming less fat will help you get leaner, and a leaner body can easily get muscle definition.

While maintaining a balanced diet, you can include a variety of power foods like the following:

  • Lean meats
  • Tofu
  • Beans
  • Vegetables and Fruits

3. Midsection targeting. Targeted ab exercises is at the core of any successful advanced workout for abdominals. They not only tone your abdominal muscles, but also they define them. When done every other day, you’ll begin to see results in no time at all.

There are a variety of abdominal muscles exercises to choose from. Here are just a few examples to get you started:

  • Ball Crunches
  • Bicycles
  • Weighted Sit Ups
  • Full Body Crunches

So, eat well, get a full body workout often, and target your abdominals with core-specific exercises. Combining all three aspects will definitely ensure the best advanced workout for abdominals.

Did I miss out on anything? Add #4 to the list by entering your comments below.

Top 4 Exercises for Abs

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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.

How Do Cardio Exercises Help You Achieve A Sexy Flat Stomach

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The key in getting a sexy flat stomach is through cardio exercises. All of the cardio exercises, as long as they get your heart rate up and increase your metabolism, can burn fat off your body, including the stubborn fat deposits in your belly. The last portion of your body that sheds fat is your stomach area, that’s why abdominal exercises alone won’t get you that sexy flat stomach. They are merely used for toning the stomach muscles.

If you have lots of body fats to burn, it would be best to start your cardio exercises earlier on so that you can get a flat stomach in no time. By shedding off your fat deposits first, getting a more toned and sexier six pack abs wouldn’t be that hard to achieve. Don’t you ever wonder why your gym trainer recommends undergoing cardio exercises first before doing your muscle toning routine? He simply wants you to burn those fats first for efficient muscle build-up later on.

Cardio exercises keep everyone slim and fit in Hollywood as well as in the tough world of modeling and it’s time for you to follow their example. They certainly mention doing Pilates or Yoga for their sexy flat stomachs but they simply do these because they have fully eliminated their body fat. As long as you have eliminated your body fat with regular cardio exercises, getting that sexy flat stomach will be easier to achieve.

In what way has cardio helped you? Make yourself heard by entering your comments below.

Exercise for Abdominals – Best 4 You Can Do At Home

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Performing a good exercise for abdominalsdoesn’t have to be done on an expensive piece of gym equipment. In fact, you don’t have to go anywhere else or spend on extravagant machines to work those abs.

In a recent scientific study done at San Diego State University, they tested over 10 abdominal exercises and weeded out the least effective of the bunch. The exercises enumerated below were 4 of the best. These simple yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.

Obviously, you would have to put in a lot of hard work and dedication when you perform your exercise for abdominals. No matter how physically fit you are, six pack abs don’t just happen overnight, that’s for sure. You also need to keep in mind that exercise works hand in hand with proper nutrition.

Your exercise for abdominals must consist of at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your abs a lot of good. Start off with 5 reps per exercise and increase the frequency and sets as you progress. Remember, this isn’t a race; start slow and finish hard – that is the key.

1. Bicycle. Lie on the floor, place your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This will be your initial position. Now, lift each leg in an alternating manner and start cycling in mid-air. Meanwhile, touch your right elbow to your left knee as it goes up, and do the same on the other side.

2. Ball Crunches. This exercise for abdominals requires an exercise ball. Those aren’t really hard to come by (and they’re very affordable, too). First thing you need to do is sit on the ball as you would on a regular chair. Keep both feet planted firmly on the floor. Slowly lean back, allowing the ball to gently roll underneath you then stop when your upper body and thighs are parallel to the ground. Raise your upper body as you would with a regular crunch and stop halfway up. Hold it there for a few seconds then lean back against the ball again.

3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Using a light weight, like a hardbound book or a bottle of water, place it over your chest and hold it down with your hands. Lift your shoulders off the floor slowly without moving your lower body. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and start over.

4. Full Body Crunches. You’re really going to work up a sweat with this exercise for abdominals. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start all over.

Always remember to keep your abdominal muscles tight with every exercise for abdominals. With a well-balanced diet and a regular workout plan, you won’t get anything less than great six pack abs.