Bodybuilding-Evolution: Abs

Best Moves for Six-Pack Abs

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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Add this quick ab workout into your weekly training program for a killer, washboard stomach.</b></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Just because you can't get to the gym doesn't mean you have to 
neglect your exercise. One of the easiest body parts to work on without 
going to a gym or needing fancy workout equipment are your abs. With 
just a few simple basic exercise tools, you'll have everything you need 
to get in a solid workout that targets these very important muscles of 
the midsection. What's even better is this routine only takes a few 
minutes, so you can get the job done no matter how busy your schedule. </b></span><br />
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</b></span><span style="font-family: "Trebuchet MS",sans-serif;"><b>Follow this quick ab workout and you'll be sculpting some washboard abs
 in no time. All you'll need is a Swiss Ball, a pull-up bar (or 
something sturdy to hang from), and 20-minutes. No more excuses. If you 
truly want shredded abs of steel just knock these stomach moves out a 
few times a week. </b></span><br />
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<h2>
<span style="font-size: small;"><span style="color: purple;"><b>Weighted Plank:</b></span></span></h2>
<b><u>Target muscles</u>: Transverse Abdominis and Core</b><br />
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</b><b>Lie facedown on the floor, resting on your elbows and toes</b><br />
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</b><b>Make sure that your elbows are shoulder-width apart and at a 90 degree angle from your shoulders</b><br />
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</b><b>Pull your abs in tight and keep your back flat</b><br />
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</b><b>Have someone assist you by positioning a plate on your lower back</b><br />
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</b><b>Hold the movement for 60 seconds</b><br />
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</b><b>Repeat 3 times</b><br />
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</b><b>*When the movement becomes easy keep increasing the time by 10 seconds.</b><br />
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<span style="font-size: small;"><span style="color: purple;"><b>Swiss Ball Jackknife:</b></span></span></h2>
<b><u>Target muscles</u>: Transverse Abdominis and Lower Abs</b><br />
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</b><b>Begin in a press-up position with your feet resting on a Swiss ball.</b><br />
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</b><b>Your body should form a straight line from feet to head.<br /><br />Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees.<br /><br />Return to the starting position.</b><br />
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</b><b>10-12 reps x 3 sets</b><br />
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<span style="font-size: small;"><b><span style="color: purple;">Alternate crossing of the feet</span></b></span><b>:</b><br />
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<span style="font-size: small;"><b><span style="font-family: "Trebuchet MS",sans-serif;"><span style="background-color: white; display: inline ! important; float: none; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 17px; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Lower Abs exercise: Alternate crossing of the feet,</span><span style="background-color: white; display: inline ! important; float: none; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 17px; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; display: inline ! important; float: none; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 17px; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">This exercise keeps your abs in constant tension and stimulates particular area of the lower abdominal muscle.</span></span></span></b></span> </div>
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Best Moves for Six-Pack Abs

Add this quick ab workout into your weekly training program for a killer, washboard stomach. Just because you can't get to the gym...

8 Min Abs Workout

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<b><span style="font-family: "Trebuchet MS",sans-serif;"><br /></span></b><b><span style="font-family: "Trebuchet MS",sans-serif;">You might not realise it, but if you spend hour after hour sitting 
down while working, at home or when socialising, it could be doing 
lasting damage to your stomach muscles. The weaker your abs are, it's 
likely that even daily activities like doing the washing up could become
 more difficult, while the possibility of experiencing back pain cannot 
be ruled out.</span></b><br />
<b><span style="font-family: "Trebuchet MS",sans-serif;">This makes working on your abs a must if you want to
 stay healthy and look good, but if you've never paid enough attention 
to them, how can you get the six-pack that men the world over dream of 
having? In most cases, an intense daily workout can do wonders over 
several months. It needn't take a long time either; a decent workout can
 be completed in 30 minutes.</span></b><br />
<b><span style="font-family: "Trebuchet MS",sans-serif;">Five steps to a fine six-pack</span></b><br />
<ol>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">The 'Spiderman plank crunch' involves you being in an ordinary plank
 position - lying down on your front with your toes touching the mat and
 your arms pressed flat underneath your torso, raising one knee towards 
your elbow and moving it back and forth for several reps.</span></b></li>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">Cable rotation moves your arms and abs around. Do this 10 times on one side and 10 on the other during each daily workout.</span></b></li>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">The bicycle crunch - lying on your back with your arms behind your 
head, your legs should be facing upwards at a 90 degree angle. Bring 
each knee down slowly towards the elbow on each side one at a time, 
moving as if you're riding a bike.</span></b></li>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">Next, the cross crunch will do more or less the same thing for your 
abs and the rest of your body. Keeping all four limbs pointing 
diagonally so your body resembles a cross, move the left arm and the 
right leg close together, then do the opposite. Do 10 reps.</span></b></li>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">Finally, use an aerobic ball. Kneel on your aerobic mat with your 
hands on the ball, with your back straight and abs ready to be worked 
out one more time. Roll the ball as far away as possible without letting
 go then bring it back. Do two sets of 10 reps.</span></b></li>
</ol>
<b><span style="font-family: "Trebuchet MS",sans-serif;">These exercises will help you build your abdominal 
muscles, but in order for them to be well defined, you are going to want
 to reduce your core fat, there are quite a few ways to do this in 
conjunction with exercise.</span></b><br />
<ol>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">Studies have shown that eating carbohydrates at night allow better 
fat burning and as a result reduce the circumference of your core.</span></b></li>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">You can get topical fat incinerating creams that contain a mitochondrial Thermo blend, for optimum fat cell reduction.</span></b></li>
<li><b><span style="font-family: "Trebuchet MS",sans-serif;">As far as nutrition is concerned, you are going to want to make sure
 that you are eating a balanced diet and as always, if you are trying to
 lose weight, you are going to want to burn more calories that you are 
intaking. </span></b></li>
  <span style="font-size: small;"><b><span style="color: purple;"><br /></span></b></span></ol>
<span style="font-size: small;"><b><span style="color: purple;">Straight-Up Ab Blast Workout</span></b></span><br />
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 <span style="font-family: "Trebuchet MS",sans-serif;"><b>Sit
 on the back end of a fixed flat bench—preferably one that’s bolted to 
the ground (if you can’t find one bolted down, have a partner hold it 
down or toss a few plates on the opposite side). Reach forward with your
 legs and hook your feet underneath the bench, securing yourself with a 
pigeon-toed hold on each side. Then, dropping your chin to your chest 
and engaging your abs, lean back. Slowly raise and lower your torso, 
keeping the abs tight throughout.</b></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><b>
</b></span><span style="font-family: "Trebuchet MS",sans-serif;"><strong>Tip</strong></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><b>
</b></span><ul>
<li><span style="font-family: "Trebuchet MS",sans-serif;"><b>Lower your torso below the level of the bench to achieve a full range of motion on each rep.</b></span></li>
<li><span style="font-family: "Trebuchet MS",sans-serif;"><b>Your arms can either be crossed over your chest or shoulders with your hands behind your head.</b></span></li>
</ul>
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Repetitions: </b></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>25</b></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Sets: </b></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>4</b></span></div>
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<span style="font-size: small;"><b><span style="color: purple;">Level 1 </span></b></span><br />
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<span style="color: purple;"><b> Level 2</b></span></div>
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<b><span style="color: purple;">Level 3</span></b></div>
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8 Min Abs Workout

You might not realise it, but if you spend hour after hour sitting down while working, at home or when socialising, it could be doing...

Six Pack Abs Workout and Diet Secrets

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<b>Six-pack abs are more than a sign of health. They are trophy that show off incredible discipline and strength. If you are looking to achieve one of the most sought after goals in physical fitness, you have come to the right place. In the next few paragraphs we will discuss strategies and techniques to help you achieve what only a few can. Follow these instructions closely and you will have proudly display the ultimate symbol of peak physical fitness.</b></div>
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<b>Developing six pack abs requires much more than just performing a lot of crunches. A six pack is the result of hard work, discipline, and wise training techniques. No matter where you are in your journey to physical fitness, you CAN achieve the goal of getting six pack abs. The difference between people who achieve this goal and those who don't has little to do with uncontrollable factors and excuses, such as 'bad genes'. It has everything to do with making the right choices, every single day. If you follow the proper training techniques and adhere to a strict diet, then you will have cut six-pack abs. This isn't a magic pill or an instant fix. This is a real plan that produces real results. If you follow this plan you will have the body you have always dreamed of.</b></div>
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<b>The first step to any fitness program is the right frame of mind. Take a moment to visualize yourself the way you want to be. Begin speaking positive affirmation to yourself. Do so audibly if necessary. Believing in yourself is the first skill you need to master if you want to be successful. When you have true confidence in your abilities you can achieve anything you set your mind to. Did you know that Van Gogh couldn't draw? One of histories best artists developed slowly and struggled with the basic concepts of perspective for many years. It was only through pure determination and grit that he was able to grow as an artist.</b></div>
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<b>Now, his drawings are what some consider to be his most masterful works of art! You can achieve similar results with your physical fitness. Believing in yourself is not a one time deal. You need to continually be positive and remain focused on your goals. Keep a journal to track your successes and move on quickly from mistakes.</b></div>
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<b>Another critical component to reaching the apex of health and having incredible six-pack abs is diet. It doesn't matter how many crunches you perform, how many core exercises you complete or even how many miles you run. Without a healthy diet, you will never have six-pack abs. Eating the wrong foods will hide your abdominal muscles, no matter how developed they are. This is because bad foods will create layer of fat that covers your abs.</b></div>
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<b>The first step to a "six-pack" diet is to split your eating up more evenly throughout the day. Don't just eat two or three big meals, but eat many small meals throughout the day. Splitting your meals up this way allows your body to be fueled with the proper nutrients and it helps to speed up your metabolism. Also, make sure to eat lots of lean protein. This protein can be found in chicken breasts, turkey breasts, tuna fish and egg whites. If necessary you should also supplement your meals with an additional protein boost in the form of a healthy protein shake. Replace snacking with fruits and vegetables. These fruits and vegetables will help fill your body with vitamins, fiber and phytochemicals.</b></div>
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<b>A healthy diet also means focusing on the calories and nutrients you consume via drinking. Cut out sodas (both regular AND diet!) and get rid of sugary fruit juices and other drinks. Focus on drink water. Lots of water. Aim for a gallon of water per day. This will ensure that you are hydrated properly. Drinking ample water will also help you fight off unexpected hunger pains and help you control calorie intake.</b></div>
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<b>Finally, it is important that you focus on the right exercises. Stick to basic exercises like squats, presses, pull ups and dead lifts. These exercises require intense core strength and will help you develop your abdominals.</b></div>
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<b>Supplement these exercises with workouts that focus directly on your abs. These can include a wide variety of crunches, hanging leg raises and machine crunches. Start slow and do just a few of each exercise. Take the first few weeks of your workout regime to focus on form. It is critical that your exercises are executed with perfect form. Move slow enough that you are not using momentum to cheat yourself.</b></div>
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<b>Make sure your workout regimen also includes plenty of cardio. You should do Cardiovascular aerobic exercise at least 3 -4 times per week. This will help you shed additional calories and shed extra fat.</b></div>
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<b>Six-Pack abs cannot be achieved without hard work and dedication. They are a worthy goal and a great prize of excellent physical conditioning. Achieving this goal is possible if you follow these guidelines. You will be amazed at how you look and you will be more confident than you have ever been. Believe in yourself, work hard, never give up and you can achieve anything.</b></div>
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Six Pack Abs Workout and Diet Secrets

Six-pack abs are more than a sign of health. They are trophy that show off incredible discipline and strength. If you are looking to ...

How to Maximise Your Abs

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<b><span style="font-family: Trebuchet MS, sans-serif;">Ab Workouts with just one movement or forgetting to add weight to ab exercises can be some of the worst mistakes </span></b></div>
<b><span style="font-family: Trebuchet MS, sans-serif;">made if you are aiming for a good six-pack. The ab exercises test your torso but they must be carried out versus resistance in order to stimulate the muscle fiber. There are three different ways of training abs and the plan below details these. These exercises for abdominals may be much harder than your current exercise plan.</span></b><br />
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<b><span style="font-family: Trebuchet MS, sans-serif;">Directions for the Workout</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Choose one of these exercises and perform it after your regular workout. Do these three times a week. They can be done in 30 minutes, which is the minimum length of time suggested.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">If you are doing the decline sit-up or the weighted decline Russian twist start off with twenty reps. If needs be complete them in sets. Take twenty seconds rest in between each set. Add another five reps every time you complete the workout. Carry on and work upwards until you are completing fifty reps. Hold the plank for sixty seconds and keep working until you reach two hundred and fifty seconds.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">The Reason Why it Works</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">A lot of men use crunches (flexion) as ab exercises. This type of workout aims to rotate and stabilize the torso but it also a great way of training the abs. If you want to make your abs stand out then add weight to build your muscles.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">The Weighted Decline Russian Twist</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Secure your feet to a bench that is set at a thirty degree decline. Hold a medicine ball or a weight plate and stretch your arm out fully. Support your core and twist your body to the left side so that your shoulders turn ninety degrees. Now reverse the twist and that counts as one rep.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">The Decline Sit Up</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">The bench needs to be set up in exactly the same way as you set it up in order to do a weighted decline Russian twist. Lay back and hold a weight to the back of your head. Bring your chin upwards towards the chest and then sit up. When you are sitting up you will feel those abs contracting.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">The Plank with your Feet Elevated</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">When you are in the push up position let your fore arms rest on the floor. Lift your feet and place them onto a bench that is behind you. Your body will shape itself into a decline. Brace your core and keep your body straight. Maintain this position for a while because these are good exercise for abdominals.</span></b></div>
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How to Maximise Your Abs

Ab Workouts with just one movement or forgetting to add weight to ab exercises can be some of the worst mistakes made if you are ...