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
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.
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Get ready for an intense, heart pounding, muscle pumping workout.
Fit 2 Fight is the Intermediate Workout in the S.A.V.E. (Survive A Violent Environment) series created and developed by Hall of Fame Martial Artist & fitness professional Master Philip G. Ross, BGS, CPT, MMA. WARNING - THIS DOWNLOAD CONTAINS MATERIAL AND TECHNIQUES THAT CAN CAUSE SERIOUS INJURY OR DEATH. Fit 2 Fight is not only an incredible workout geared toward developing IT (Instinctive Technique) with over 320 kicks, 600 punches, 460 assorted strikes, 120 blocks but also has 10 easy to apply grappling techniques & 13 street effective defensive tactics! You’ll learn the training methods and application of techniques that have enabled Master Ross (victorious in over 300 bouts) and his students to enjoy such great success. This work out is designed to be performed while you are on your own, however we encourage you to have a workout partner.
An exercise program named after Joseph Pilates, who developed an exercise program in the early 20th century to improve the physical fitness of World War I soldiers. Pilates later incorporated resistance into programs for rehabilitating injured patients. ..
This is a full-body exercise system that emphasizes body alignment and correct breathing.With the help of an instructor, clients perform strength, flexibility and range of motion exercises on specially designed equipment. … strengthens core muscles, improving muscle control, flexibility, coordination, strength and tone, as well as alignment and breathing. Pilates engages the mind and the body to provide a full body workout. It is practiced on a mat or with special spring-loaded equipment. Pilates focuses on executing movements with good technique to integrate the mind and muscles.
The Pilates Method is a sophisticated system of gentle but effective, whole-body conditioning and corrective exercise which has been popular among dancers and other people wanting to be fit in the US for over 80 years. People of all ages and physical conditions may benefit from Pilates exercises. The exercises are also an effective tool for injury prevention and rehabilitation. Dancers and athletes who are depend on their bodies are drawn to Pilates.
More recently, the Pilates Method is being practiced by people of all ages and backgrounds. Pilates is designed to release excess tension while producing long, and strong muscles and efficient postural alignment. This mind-body fitness style brings awareness to the breath while strengthening the deep abdominals and other core muscles which connect the pelvis, spine and limbs.
The Pilates Method builds deep strength, flexibility and coordination, and is useful for resolving back problems and other conditions.
There are two ways to practise Pilates (pronounced pih-LAH-tees). You can do matwork in a class or with a video where you’ll do specialised calisthenics exercises, or you can work out on specially designed machines with exotic names such as the Cadillac and the Reformer. If you have not tried Pilates before why not put it on your to do list today it just might be the best exercise program for you.
I have no idea what you do for your daily workout or for that matter if you workout at all, but, some people like to walk,jogg,do pushup’s swim,bike riding, maybeyour a gym person going to the gym three - Seven time per week means a whole lot to you, whatever you do don’t you dare stop push yourself to the max so that you will stay fit and healthy.
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