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Showing posts with label Abs Workout. Show all posts
Showing posts with label Abs Workout. Show all posts

The Best Abs Workout For Men

The Best Abs Workout For Men

The best abs workout for men is not hours upon hours of crunches. It's not even those done with fancy abs machines or equipment. You'd be surprised to know the best abs workouts are those that are part of a total body workout. 


 Consult a health professional or a fitness expert like Michael Geary, author of The Truth About Abs, and they'd all tell you one and the same thing: the best abs workout is one that works in tandem with the rest of the body.

You lose belly fat in proportion to the total body fat you shed off. Isolating the midsection during your regular routine works only to tone the muscles you would show if you shed off the layers of fat that lies on top of it. That's the essential first step. 

But what you must understand is that where the abs is concerned, more is not necessarily better. You won't lose abdominal fat by doing tons of crunches or abs-specific routines. Training your abs just like you would any other muscle group in your body is what experts recommend. Simply put, if you're not into doing 100 push-ups, don't do 100 abdominal crunches.

However you choose to exercise your abs, the best abs workouts are those that come with instructions to slow down. That's the smart secret to abs workout: by slowing down, you're isolating the muscles you are working on and building strength in that area.

What should you do then? Work smarter so you'll get great, sexy, tight abs. It's not just about working the abs, it's about shedding off fat from all areas in of your body. Remember, to get a six-pack abs, less is more and smarter is better. It's not too complicated. You can easily tweak your routine to that tune and you'd soon be flaunting sleek, sexy, tight washboard tummy.

The Best Abs Workout For Men

Four Easy Abs Workout For Women


Abs workout for women is only a part of a total workout. To really show off your abs you need to look good all over. But, to get those great abs that make your friends jealous here are four easy to do, but tough on abs exercises.


In my opinion, all you really need to get your whole body ripped is a set of dumbbells, a stability ball and your own bodyweight. You do not need a gym load of equipment to build strength and look good.

Today we are going to talk about four exercises and all you need is your own bodyweight. The four easy abs workout for women are:

1. Stability ball crunches

2. Leg rises

3. Leg scissors

4. Reverse Crunch

Stability Ball Crunches
The stability ball is great, because it supports your back and you use more muscle to keep the ball still. When you first use a stability ball you will wonder where the name comes from, you will feel anything but stable. But, with a little practice you get the hang of it and it is great for the midsection of the body.
To do a crunch on a ball, lay across the ball with the small of your back on the ball. Now you tighten your abs and raise your shoulders, reaching towards your knees with your arms. Only raise your shoulders slightly and lower, keeping the abs tight.
Start with as many reps as you can comfortably do and work up to 20 reps. Then you can add another set of 20 reps. It will take you awhile to work up to that many reps so, don't push it.
Leg Rises
Lay flat on your back on the floor, legs straight. It is best to use a mat to support your body. Place your hands, palms down, under your butt to support your back. Now slowly raise your legs 12 inches off the floor and lower until your feet are about 1 inch off the floor. That is one rep.
These are tough, so just do five or six reps in the beginning. Once you reach 10 to 12 reps, rest for 1 minute and complete another set. This exercise will work on that little tummy bulge below the belt that everyone wants to get lose.
Leg Scissors
Another lower ab and inner thigh exercise is the leg scissors. While in the same starting position as above bring the legs up until the bottom of your feet are towards the ceiling. Next, spread the legs straight to the sides, as far as you can comfortable go, and return to the legs straight towards the ceiling.

That is one rep. Work towards 10 reps and start another set.
Reverse Crunch
The last exercise is the reverse crunch. This is rather tough, but will bring great results.

Begin the exercise with the feet pointing towards the ceiling as in the leg scissors exercise. Lift the butt off the floor, legs still pointing towards the ceiling. Return to the beginning position. This is one rep. Start with 6 reps, if you can, and build to 10. Again, when this becomes easy start another rep.

The above four exercises will provide a great abs workout for women, and guys too.

Four Easy Abs Workout For Women

Abs Workout - Get the Abs You Want


The abs of your dreams begins with a great abs workout. In the middle is all the work you do sticking to that plan. 

Abs Workout - Get the Abs You Want

The end is the result; the abs you want. So let's begin to look at what a great abs workout out looks like.
Ab Work - You need to work your upper and lower abs as well as your obliques. Crunches or sit ups work your upper abs mainly. Any kind of leg raises focuses mainly on your lower abs. And twisting movements or side bends work your obliques. Pick one exercise for each region (upper abs, lower abs, and obliques) and do 3 sets of 30 for each exercise. That's a total of nine sets. 
Change the exercise you do each day so your body has a hard time adapting to any one routine. Change the speed with which you do the exercises. Do one fast, do the next one slow. That's also a great way to shock the system which is how you get results.
Whole Body Work - How many times have you seen some with great abs and the rest of their physique is just terrible? Typically this is not the case. Great abs don't happen in a bubble. Your body is meant to function as a whole working unit. When you walk, run, or lift something heavy, all parts of the body work together to make those functions happen. In fact if you train your whole body in addition to focusing on your abs, you will get a lot of ab work in exercises that you make not think work your abs at all. 
Did you know that squats and deadlifts are two of the best core exercise ever? Think about it, you core has to work very hard to stabilize itself as you move weight during either of these exercises. Running and sprinting are also great ab exercises. If you haven't done either in a while, just see how your abs feel after a good run or sprinting session. Pushups, planks, burpees, and mountain climbers all give your abs a solid workout. Understand that these exercises are not just for other parts of your physique. They are also part of a truly great abs workout.
Have healthy diet plan - Exercise will help you burn more calories, but if you eat very poorly you may be consuming more excess calories than you can burn in a typical exercise routine. So watch what you eat. This doesn't mean you should eat next to nothing. The important thing is to avoid sugar.
 Sugar is a trigger that tells your body to store food. When you start to look for it you will realize sugar is just about everywhere. It's not just chocolates and candies you have to avoid. Sugar is in our fruit juices, many canned goods, even bread. So check the label on the foods you eat and keep sugar to a minimum. There are many other tips that go into a healthy diet plan but we don't have the room here to go into it all. Avoiding too much sugar is a great start.
You want great abs then just follow the tips above. Work your whole body including your abs workout three to four times a week. Follow a healthy diet plan. And pretty soon you'll have the kind of abs someone could wash their laundry on.


Abs Workout - Get the Abs You Want

Weight Free Total Workout

There is no reason why you have to be in the gym to get a great workout. In fact, there are many people in superb shape who have never lifted a weight in their life! 

Weight Free Total Workout

Here is a great workout that does not require any equipment (of course, having access to a pull up bar or similar would be great!). Hopefully it motivates you to get in a quick workout, especially when it's tough to get to the gym.
While this is a "weight bearing" program, it is good to get in a light warmup. This could a slow 1 mile jog or some cardio on your favorite treadmill or rowing machine. If you are in good shape, go ahead and do your regular cardio workout first. It is always smart to be loosened up before any workout. And as always, consult your doctor before engaging in any new workout!
Let's begin. One assumption I have made is that your know how to perform these exercises. If you are unsure, you can do a web search on any of them for instructions or even videos. First, let's look at the exercises we will be using: 
Push-up - you can vary the width of your hand placements. Also, elevating your feet mimics and incline press.
Squat - hold your hands on your hips, straight in front, or behind your head for balance.
Chair Dip - Sit on a chair or hard sofa with your hands next to thighs. Push upwards and bring the hips forward, legs straight so you are supporting your body weight. Bend the elbows and lower your body down until elbows are at 90 degrees. Push up for one rep.
Lunge - forward or sidestep lunges are good variations.
Pull-up - if a bar is available, a great back exercise.
Crunches - classic ab exercise also works your core.
Calf Raises - can be done on stair steps or an elevated surface; do them standing.
There are two ways you can traditionally do your workout. The first is the old classic, work your way down each exercise (order is up to you, but probably best to alternate between upper body and lower body) and do 2-3 sets of 10-15 reps. The second is to do 2-3 circuits where you do one set of an exercise then move on to the next. Going through the full list of exercises once is one circuit.
For these weight-free workouts, I think doing circuits is better because you can be more creative. You can mix in some cardio between circuits - maybe do 100 jumping jacks or skip rope for 3-5 minutes. Alternatively, you can try going through the entire circuits without any rest between sets.
As you can see, this type of workout is beneficial for lots of different people and situations. I tend to do this workout either when I'm on the road or need a break from the normal weight lifting routines. It is also great for beginners who want to build some strength and stamina before hitting the gym.



















Weight Free Total Workout