Most of us are still wondering what the right exercises for washboard absare, much less how to do them. Find out the most effective exercises for toning, strengthening, and ripping your abs.
Before you begin exercising, make sure that you’ve got a diet and workout plan in place. Exercises are important, but getting washboard abs requires a healthy diet and cardio workout, as well.
The most effective exercises for a set of washboard abs are:
Weighted Sit Ups
Full Body Crunches
Begin with 5 repetitions of each exercise and gradually work up to 20, several times per week. To avoid injury, start out slowly and step up your workout at your own pace.
Weighted Sit Ups
Required: A small weight or similarly sized object(a hardcover book or bag of flour)
Lie down on the floor with your feet flat on the ground and your knees bent.
Place the weight on your chest and hold it in place with both hands.
Contract your abdominal muscles.
Slowly lift your head and back up from the floor, while keeping your feet on the ground.
Go up as high as you can and hold it for a second.
Then slowly return down and repeat.
Required: An exercise ball
Place your feet flat on the floor and sit on the exercise ball.
Lie back slowly, letting the ball gently roll until your thighs and torso are in a parallel line with the floor.
Begin raising your torso halfway up, while contracting your abdominal muscles.
When you reach a 45 degree incline, stop and lie back down slowly.
Full Body Crunches
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.
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. Repeat.
When exercising, common sense and safety should be observed. If possible, exercise on an exercise mat or carpeted floor in a room with a moderate temperature. Keep yourself well hydrated. If you feel burning or tingling, perform less repetitions at one time.
If you follow these exercises for washboard abs and maintain a sensible diet and workout plan, soon you’ll have that washboard look you’ve always wanted.
What other exercises for washboard abs can you think of? Add to the list by leaving your comments below.
Do you remember the first time you heard about the possibility of getting EIGHT pack abs?
The first time I heard about “8 pack abs” I instantly thought it was just a myth. I mean, a six pack is already quite a challenge to get AND maintain.
I thought 8 pack abs were simply IMPOSSIBLE.
What do you think?
The Genetic Factor
Okay, you’re probably wondering, can you get 8 pack abs?
The answer: maybe!
With determination, the right diet, the right exercise and yes…the right GENETICS!
The truth is that this is one of those cases where your genetics can make it easier or near impossible.
It has to do with the structure of your abdominal muscles- specifically the part that “creates” the 8-pack. You see, the extra two-pack that sets and 8-pack apart from a 6-pack is at the bottom of the abs. And this is generally the hardest area to lose belly fat.
But also, for most of us, this part of the abs just does not have the deep “line” in between the abs muscle that you see from the 6 packs above. This is the “line” that creates the separation between “packs”. If it’s not deep enough, if might be near impossible to get 8 pack abs.
So, what does this all mean to you? Your genetics can be a major factor in how easy it is for you to get an 8-pack.
Here are 5 powerful, belly fat-stripping exercises that can give you every chance to getting 8-pack abs:
Interval Training Cardio
In addition to burning of your excess body fat, in a moment, you’ll find out the top abs exercises for building an awesome 8-pack.
Let’s focus on that last bit: Ab Exercise.
It’s something a lot of people dread because they consider it as work. If you think about it, it does require a lot of work. But keeping your eye on the prize only makes the journey worthwhile.
You have to start somewhere, right?
These 4 ab exercises are the most basic drills you can do to get 8 pack abs:
Weighted Sit Ups
Full Body Crunches
Weighted Sit Ups
Lay down on the floor, bend your knees slightly, and plant your feet firmly on the ground. Place the weight over your chest and secure it with both hands. Lift your shoulders off the floor slowly without moving the lower half of your body. Remember to keep those abdominal muscles tight. Once you’re at an angle, hold that position for as long as you can, then lower your shoulders back to the floor slowly.
This one’s my favorite out of the bunch. Simply lie down on the floor, bring your knees up alternately, as if you were biking in the air. Meanwhile, with your hands behind your ears, touch your right elbow to your left knee as it goes up, and then do the same with the other side.
Full Body Crunches
This one’s a real challenge, but I feel that it’s doing a lot for my abs. I suggest you start doing it, too!
While still lying on the floor, rest your hands over your chest, and bend your knees once again. Raise your shoulders up as you would in a regular crunch.
Here comes the tricky part: while doing the crunches, try lifting your legs at the same time. Your target is to form a sort of horse shoe shape with your body every time you go in for that crunch. Hold that position while keeping your abs tight, and then go back to your original position.
This is very similar to the upper body crunch, but instead of just focusing on the number of reps you do, you will be paying more attention to contracting your lower ab muscles and maintaining your form. Slowly raise your knees upward toward you head then resume your original position.
That’s it! Wouldn’t it be amazing if you applied this exercise and fat-burning strategy (along with a solid eating strategy) today! This along with persistence will go a long way towards helping you achieve the “legendary” 8-pack abs!
Recently, I was talking with a good friend of mine,Tara, who was planning a trip to Hawaii. Her trip was in a couple months and she was completely stressed because she did not know how to improve her female abs before the trip.
You see, two years ago she had a child and was struggling to get rid of what she called her “muffin-top, mommy pooch”. A layer of stubborn belly fat that spilled out over the top of her jeans.
The biggest problem was that she was a VERY busy career mom with very little time for herself; and didn’t have time for complicated diet and exercise programs. Are you beginning to see her dilemma?
If you’re like many women, you’re juggling being a mom, a wife, having a career, being a daughter and/or maybe a sister. And you’re being pulled from multiple directions. So at the end of the day, how much time do you have left to really take care of yourself?
In the next 2 minutes, you’ll learn the 5 tricks I showed my friend to get great female abs that fits into the busiest lifestyles:
Tip#1: Be Determined to Take Time to Work on Your Female Abs
Now, I want you to think about the above sentence over and over. Just imagine for a moment giving yourself 15-30 solid minutes towards taking care of yourself and your flat tummy goal.
As we began talking about how Tara might reach her female abs goal in two months, I realized that carving out the few minutes it takes was her biggest challenge. With all her commitments, she’d forgotten her commitment to HERSELF.
Can you see yourself in Tara?
Now, as you continue to read my words, make a commitment to yourself that you are important enough to have time for just YOU- and not feel guilty about it. In fact, you probably already know that when you’re happy and taken care of, everyone else is happy.
Obviously, this can be easier said than done.
Here’s a secret: make time for yourself at the very start of the day. I’ve seen this very effective trick work over and over again. Using this secret guarantees that you’ll carve out the time to work on your female abs.
Tip#2: Reduce Your Stress
Okay, you’re probably wondering, “what do I do with the time I just committed to?” Relax!
Scientific fact: Too much stress leads to an overproduction of the hormone cortisol. Too much excess cortisol directly leads to excess belly fat.
What this all means is that your stress is making your stomach collect more belly fat. Not Good!
The two very effective ways to fight this are meditation and…get ready for it: dark chocolate!
Meditation is a proven stress-buster and according to the Journal of Proteome Research, dark chocolate contains antioxidants that reduce the “stress hormone”, cortisol.
See, this female abs thing doesn’t have to be all work and no play :)
The trick is to choose organic, dark chocolate made from 70, 80 or even 90% cacao (means fewer “bad ingredients”, like refined sugar) and limit your serving size to only 1 to 1-1/2 ounces. Too much of a good thing is still bad….
Tip#3: Make Simple But Effective Changes to What and How You Eat
Okay, let me confess something: this isn’t just about making time to relax and eat chocolate! You already know that it takes changing what and how you eat.
Stop! No dramatic diets please. Many studies have already proven that hardcore diets just do not work long-term. In fact, for most people, dieting actually makes pack on more fat in the long run.
I don’t want this to be you. See yourself mastering these 3 proven eating strategies for female abs:
Eat 6 or smaller meals rather than 1-3 big meals to increase your metabolism and make fat-burning automatic
Drink lots and lots of water
Eat real foods that are unprocessed- e.g. oatmeal, fruits vegetables, lean meats and fish (just doing this will make a huge difference on your waist!)
Eat consciously. When you eat, do nothing else. Stop eating when you no longer feel hungry.
Because, my friend Tara was so busy, I give her a copy of The Diet Solution Program. It came with a “Quick Start Guide” that allowed her to start getting results right away with a proven fat-burning eating strategy.
At first she was resistant because of the word “diet” in the name but I assured her that I hate “diets” too. The Diet Solution Program is not the name I would’ve chosen but the program is great! And Tara loves it because she loves food as much as I do and wanted a program that wasn’t frustratingly restrictive.
If you’re really committed to getting sexy, female abs and are anything like my friend Tara, you’ll get really excited once you see this free video…
Tip#4: The Real Secret to Long-Term Fat-Burning
Any expert will agree that while a good eating strategy is important, some kind of effective fat-burning is essential. It takes both a good eating strategy and training if you want great female abs.
But before you hop on that treadmill, know this: cardio is not the best way to burn fat!
You’ll be surprised to discover that muscle-building is actually better at burning fat which means you’ll see a nice, lean midsection faster!
“But I don’t want to look like a bodybuilder!” is what my friend said when I first suggested that she add muscle-building to her game plan.
Fortunately, women really don’t usually have to worry about over-building their muscles. Unless you do extreme bodybuilding, or take professional bulking supplements or steroids, you will never get the “Mr. Universe” type physique.
Certain areas of the body are more resistant to definition than others. Studies on exercise results between men and women show that men and women metabolize differently. While doctors are not completely sure why this happens, they suspect that the difference is hormonal.
According to fitness and nutrition expert, Mike Geary from the Truth About Six Pack Abs, the biggest mistake women make when trying to get female abs is only focusing on diet and cardio. The right kind of muscle-building actually gives far better results than cardio, long-term!
To prove this to Tara, I let her borrow my copy of Truth About Six Pack Abs where Mike give you a detailed, holistic plan to get nice abs for both women and men.
Tip#5: Build Your Abs!
After you have cleared away the fat, you still have to build your abdominal muscles to get that sexy, toned abs look. This takes time and training. No supplement and no miracle exercise program can do what consistency will produce.
Many people find that exercises like sit-ups create more back strain than results. The ideal ab exercises isolate the entire abdominal region, without putting unnecessary strain on your back.
Using a machine can speed up the effect, combined with floor exercises, like the bicycle and double crunch.
It takes time and effort to get those female abs to come out, but diet, exercise and persistence are the key factors.
Did you know that an at home abs workoutis just as effective as exercising at the gym? Forget about throwing on your signature gym clothes and driving through traffic. You can get a pretty decent six pack abs workout without even leaving your house.
Think about it. Sure, you can sign up for gym membership or spend a wad of cash on the coolest exercise equipment. But even those things can’t guarantee you ripped abs.
You need to possess two important things before you even think about spending on anything else.
1. Knowledge. Information on abdominal muscles training is virtually ALL AROUND YOU. Make time and start researching on how you can successfully carry out an at home abs workout without having to spend a dime. Continuous learning will only get you to your goal faster.
2. Dedication. This would most certainly have to come from you. You must stick to your six pack abs workout and follow through to the end. Without dedication, you might as well say goodbye to those rock solid abs.
To get you started, assign an exercise area in your living room, bedroom, or basement. This will greatly help you in maintaining your workout routine. Every time you enter that space, you will feel instantly motivated.
The only two things that I consider as good investments for an at home abs workout are the yoga mat and exercise ball. They are hardly expensive and you can use them for other kinds of muscle-targeting exercises as well.
You can start off your routine by working out every other day, doing at least 3 abdominal exercises. It’s important that you do not strain your muscles, so having a whole day’s rest in between would do you a lot of good.
Begin your six pack abs workout with these three simple exercises:
Bicycles. For this exercise, you need to lie flat on your yoga mat. Place your hands next to your head with palms facing upward. Alternately bend your knees and begin a cycling motion. While doing so, try to touch your right elbow to your left knee as it comes up, then again with the other side.
Ball Crunches. To continue with your at home abs workout, take your exercise ball and sit on it. Slowly lean back and allow the ball to roll under you. Stop when the arch of your back is resting comfortably on the ball. With both feet flat on the floor, perform regular crunches. Always remember to keep those abdominal muscles tight.
Full Body Crunches. With this exercise, I’ll need you to lie back down on the floor. Place your hands over your chest and bend your knees so that your feet are flat on the ground. Lift your shoulders off the floor a few inches as you pull in your knees at the same time. Hold it right there for as long as you can and then slowly go back to your original position.
Remember to start slow and finish hard. I know you’re EAGER to get those six pack abs. But gradually increasing your reps as well as the intensity of each exercise is the best and SAFEST way to carry out your at home abs workout.
OMG! I just got back from the gym and I’m geeked…I just started the 6 pack abs work out that I got from www.NoNonsense6Pack.com; and I wanted to ask one of the top trainer’s at my gym (Gold’s Gym) what he thought about the program…After a quick moment, he looked up and said, “Wow, where did you get this?! This is what we’re now using for ourpremium clients!”
I felt so great! I knew it was a good 6 pack abs work out program for me but I didn’t think it was that good! I was proud for the rest of my workout…Corny but true story :-D
6 pack abs work out
Do you know anyone else who has tried the no nonsense six pack? What feedback have you received? Let us know below.