When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.
The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.
So what ab exercises are ones that reduce your balance?
Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.
By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.
While this will not necessarily get you ‘cut’ so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs “pop”.
The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.
Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.
When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.
If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).
In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.
So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you’re hoping for.
It’s important to set clear fitness goals and stay committed if you want real results. Here are some tips on how to set your goals and measure your success:
Tip #1: Ask yourself these questions
- What do I want to accomplish? - When do I want to reach my goal? - Is my goal realistic? - What am I willing to do (or give up) to accomplish this goal?
Tip #2: Pick a regular schedule
If you can, schedule a specific time (preferably the same time) each day to workout. This is a great way to make workouts a part of your day, just like going to work or picking up the kids from school. By having a set time everyday to workout, you don’t feel like you have to “squeeze” it in, which often results in not doing it at all.
Tip #3: Sign a contract
Hold yourself accountable by creating a contract. It doesn’t have to be long, but it should include all the specifics of your goal. As with any real contract, leave a space for your signature—and don’t forget to sign on the dotted line!
Having a workout buddy is a great way to stay motivated - especially when you’re having an off day. Your friend can keep you in check and you can return the favor. Plus, it’s more fun and you can help each other out.
Tip #5: Always be prepared by having your gym bag with you
Keep your gym bag packed and with you at all times. No more, “…but, I don’t have my stuff with me”, excuses.
Tip #6: Measure your success
Measure your body. I recommend using measuring tape - not a scale. Measuring tape is a much more accurate reading of your body’s changing shape. Remember, muscle weighs more than fat (and looks much better).
Track your load progression and work performance. Can you lift more than you did last month? Can you perform more work in the same amount of time?
Evaluate your energy level. Do your workouts make you feel more energized?
Ability to perform everyday tasks. Are you finding it easier to do work around the house, chase the kids, or play extra-curricular sports?
Tip #7 : Reward yourself
Commitment isn’t always easy - especially when it comes to fitness and weight loss. Giving yourself something to look forward to is a great motivator to stay on track. So go ahead, treat yourself.
About the Author
Shin Ohtake is the author of the MAX Workouts eBook and creator of the MAX Workouts fitness program. He is widely recognized for his expertise in strength-training and weight-loss. Whether it’s to lose fat, build muscle, or increase performance, Shin has been helping men and women at all different fitness levels transform their bodies and achieve their fitness goals. Download Shin’s free fitness report right here
As a music radio show host I love music and I know what good music can do for the mind soul and body, my show starts at 3am on Sunday Mornings who wants to get up at that hour on a Sunday, but when I get to the station and start playing that hard driving pulsating music every thing changes between 3 and 7am is what I called my enegry hours. Can you then imagine going for a jogg or maybe a walk or just working out at home with that pulsating music in your ear, that is your Wow! moment just listning to your favorite music and working out at the same time, you will be so motivated each time your doing your fitness Routine,
Music is a great way to energize the body throughaerobic workout. If you love music and need to shed a few pounds, a music-fueled aerobic workout plan may be right for you. This is a common mentality; walk into any gym almost infallibly the sounds of the local radio will hit your ears. In addition to the enjoyment of listening to your favorite tunes, the benefits of adding music to your routine include motivation and increased focus. (A hurdle in the striving for a better body is that exercise is quite simply boring. Listening to your favorite tunes takes your focus off the exercise regimen and lets you escape from the monotony of repetitive movements. And with both your mind and body active, you’ll achieve a fuller feeling of accomplishment. You can also increase your drive to exercise with simple conditioning: after repeated music-based workouts your brain will begin to associate the rigor of exercise with the enjoyment of good simple effective music..
It’s no secret that music and movement go together, A good tempo will infuse enthusiasm in your motions, leading to a more involved workout. A well designed music routine stimulates the heart, increases your blood flow and regulates and strengthens your breathing. Music is even said to have an effect on respiration, heart rate, strength and overall performance, though the link is still unclear. A 1952 study found that respiration rate increased at the onset of jazz music, and dropped to normal at the cessation of the music.
Researchers found in a 1977 study that heart rate loosely followed music tempo, gaining a small jump in response to fast music, and moderately declining in response to slow music. There has been surprisingly little research done into the subject of music and exercise, and the findings remain varied and unclear. (There is no one-size-fits-all regarding the best genre to listen to; basically, go with what you like. Choose something with a strong, upbeat tempo, ideally around 120 beats per minute(bpm). Dance music, including jazz, breakbeat and electronica dance Hip Hop , among many, many more, is always a favorite. Or you could purchase an aerobics album. Designed to maximize the benefits of a music-based workout, the songs often include warm-up and cool-down segments and perfect 32 counts. You can get your fitness aerobics workout music right here
I have never seen anything like this before in the form of an exercise, I find it very facinating, so, for those of you that works out in the office you should try this.
if you have trouble staying fit
at work, these office exercises are a great way to keep your body moving right at your desk. The moves here involving stretching and strengthening your body, all within the comfort of your office chair. This
workout doesn’t take the place of traditional strength training, but offers you a way to keep your blood moving if you can’t get away from your desk.
Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make
sure the chair you use is stable. If you have wheels, push it against a wall to make sure it won’t roll away.
Equipment Needed A chair and a water bottle or light-medium dumbbell.
Click on the pictures for closer look
Stretches for Your Wrists and Arms Wrist Stretch:Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side. Wrist & Forearm:Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps. Lower Back Stretch:Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.
Lower Body Exercises Hip Flexion:Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side. Leg Extension:Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side. Inner Thigh:Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.
Chair Exercises Chair Squat:While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps. Dips:Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps. One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.
Upper Body Exercises Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm. Bicep Curl:Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.
Ab Exercises Side Bends:Hold a water bottle with both hands and stretch it up over the head, arms straight. Gentley bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep). Ab Twists:Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don’t force it or you may end up with a back injury.
