Best Abdominal Exercises - How Do Ab Exercises Really Work?

For any person that is overweight with a pile of fat on their belly and is looking to shed serious weight, trying to find what the best abdominal exercises is can be a daunting experience. I know for a fact when I was overweight and carried an excess burden of weight around my belly, trying to find what the best abdominal exercises to do was a nightmare. Ab crunches, running, sit ups, ab machines, a plethora of information on the web on what the best abdominal exercises are. Go on, type the words "best abdominal exercises" into Google and see what you get. If you look underneath the search term "best abdominal exercises" you will find 639.000 thousand results for that keyword.

Who do you believe and where do you start?

This happens to be the most confusing part on where do you start and what are the best abdominal exercises. Bad or excess abdominal weight can actually be detrimental to your health. You don't have to be overweight all over to actually be unhealthy. Before we go any further, lets examine some of the downsides to excessive weight gain or excessive belly fat.

High Blood Pressure. Not that many people think of this when they are eating the next lot of take out but when you are overweight with excessive body fat, this leads to high blood pressure. With high levels of body fat also comes excessive levels of sodium. How is this dangerous to your health. Simple! Excessive levels of sodium causes high blood pressure, which in turn makes your heart work harder.
Cholesterol. Excessive weight gain also leads to dangerously high levels of cholesterol. The average level of a normal weight in a person usually reads between 3.5 to 5.0 points for levels of cholesterol. Any higher than this and you are in danger of an oncoming heart attack. Most doctors will tell you to lose weight or completely cut out fatty foods altogether with special diets for reducing cholesterol. Sometimes even medication. Cholesterol is a fatty substance which builds up in your main arteries which stem from your heart. If these block up, your heart stops. This is a gradual occurrence. As your arteries slowly block up, your heart starts to work harder, eventually leading to a heart attack.
Diabetes Another silent killer.When you have excess weight or belly fat, your body slowly becomes resistant to insulin. This slows down or reduces your energy. This is why overweight people find it difficult to go through their everyday lives.
Stroke. A stroke occurs when an artery carrying blood to the brain is blocked.The human brain constantly needs the supply of oxygen, and if blood ceses to flow, the brain area of that artery starts to die. A result of excess fats in the artery system
Osteoarthritis A major killer in body joint wear. Excess weight will always couse excessive wear on your joints. Especially your back nees and hips.
Cancer. It has now been proven that overweight people are more suceptable to getting cancer, purely because of lack of exercise.
Sleep Apnea Sleep apnea is also brought on by excessive weight. The higher the weigh, the worse the disease.
Overall Physical Discomfort Most people who are overweight with loads of belly fat tend to feel uncomfortable. This is generally caused by excessive fat around the human organs which constricts the organs. Often, overweight people tend to have breathing difficulties, which also severely limits the exercise potential of losing weight.
Lower Back Pain. Due to excessive weight on the front of your belly, your back starts to suffer from a severe unbalance from weight to the front as to the back. your back muscles actually work together with your abdominal muscles for the purposes of keeping your torso nice and straight. The best abdominal exercises combined together with weight loss help achieve this and many other benefits.Now Some Of The Benefits To Weight Loss

Much increased levels of energy
Much lower cholesterol levels
Much reduced blood pressure
Reduced joint pain from less weight
more agile mobility. Well feeling of lightness. Ability to move at much quicker rates
Improved levels of breathing. Higher levels of oxygen, leading to higher energy levels and well beeing
Sleep better at night. Less back pain in the morning
Much lower levels of angina attacks, with much higher levels of oxygen to the heart
Much decreased risks of heart attack or stroke.
High prevention rate of diabetes
Better improved levels of blood sugar.
Much decreased risks of cancerThere you have it, these are just some reasons as to why it does not pay to be overweight.

Now to get back to the main dilemma of the best abdominal exercises and how to get started. As stated earlier, there is magnitude of information on the web on how to lose weight fast, how to get abs, how to get a six pack, how to get great abs. These are people that are legitimately trying to find information on the best abdominal exercises. However, where do you start.

Lets Go Back To Basics Shall We!

Commitment. Are you really committed to losing weight and gaining the high benefits of being a light weight human being? If not, not even the best abdominal exercises in the world are going to work for you. Commitment before anything is a must have for any abdominal exercises to work.

Many people start A weight loss program only to fail dismally because they don't keep going before the magic happens. Why? because it is extremely difficult when your overweight, because of the lack of energy, the pain on your joints, you breathing labor. All these to many people are deterrents to further exercising. If you can get past the first couple of weeks with your new habits and commitments, you will definitely see improvements in fast weight loss and getting closer to great abs becomes a reality.

Once this is noticed, there is an instant uplift to continue. The more weight loss you see, the harder you workout, shedding even more weight. Don't give up when you get started. I guarantee you with the right diet and the best abdominal exercises, you will see results, and get those great abs, as well as getting ripped all over.

Keep it up, don't stop with your new healthy lifestyle. Everything is hard in the begging, but the strain on your body will subside. Once you see noticeable results of well being, you will not want to stop.

Diet In order to lose weight and lose weight fast, one must have a drastic change in diet. The best abdominal exercises in the world will not work if you do not change your diet

What does this mean. No more fast food. Take out hot food contains lots of trans fats which are absolutely lethal to the human body and also contain lots of artery chocking cholesterol and fat which instantly just adds up on your body. Fat intake has to stop for the purpose of achieving great abs and losing weight fast. The signs of shredding weight quickly are instant. Better physical appearance, feeling on top of the world, energy to do things and be active.

Exercise Exercise is a crucial element in rapid weight loss and in a general overall feeling of well being. The effect exercise has with a given diet greatly aids in weight loss and achieving great abs or an awesome six pack.

Now The Hammer Falls. What you need to know is that you don't need the entire web to find what the best abdominal exercises are. You only need to apply common sense. Anyone who tells you that "A" is the best abdominal exercise or "B" is the best abdominal exercise is really just trying to sell you a gimmick and very much trying take you for a ride.

To put it simply, we have just disclosed to you that the best abdominal exercises are only effective if you are ready for change.

Three Key Elements Required For Even The Best Abdominal Exercises To Work

Diet. This has to change for the purposes of abdominal exercises and general weight loss to be effective.Whether you like it or not.

Exercises This is also a must, as it greatly aids in fat burning and greatly improves health

Now the biggest secret for the best abdominal exercises. Commitment. If this is missing from any of the three key elements, you are doomed to fail. There is a multitude of abdominal exercises that are extremely effective with getting a six pack when combined together with diet, exercise, and commitment.

Exercise

Diet

Commitment. Put these three key elements together, and a multitude of the best abdominal exercises in the world will work for you. All abdominal exercises work, but you must have these three key elements.

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3 Simple Tips on Abdominal Exercises

There is no doubt that finding tips on abdominal exercises is not hard to find with all the information available today! The major question for most people is what are the right abdominal exercises and what is a good plan for achieving good results?

In this article I would like to help answer those questions by giving you tips on abdominal exercises and help you be able to get the results you are looking for.

Tips on abdominal exercises # 1- Put more focus on your diet

One of the first things you must focus on when trying to achieve results with an abdominal exercise plan is to focus on your diet. You must realize that while it is important to exercise your abdominal muscles by crunches or sit-ups if you have a layer of fat covering your abdominal muscles you will never be able to get that 6 pack look.

Take for instance the guy with a big gut. If he does 500 crunches or sit- ups per day but has a layer of beer belly covering his muscles all he will have achieved is a big hard beer belly!

So the first thing you should concentrate on and one of the best tips on abdominal exercises I can give you is lose that belly fat first!

Tips on abdominal exercises # 2- Do a variety of different abdominal exercises

Second step to achieving a great looking abdominal section is to shake up your exercises regularly.

Find a couple of really good abdominal exercises that you like doing for instance crunches or sit-ups and alternate them on a regular basis.

The main reason for this is your abdominal muscles can adapt to change very quickly. As soon as they start adapting to one particular exercise you will stop seeing results. So again the second thing you should focus on to achieve great looking abdominals is to shake up your exercise routine.

By keeping them guessing as to what's coming next, you keep the results coming as well. Don't make the mistake of doing the same abdominal exercises day in and day out.

Tips on abdominal Exercises # 3- Implement A Good Cardio Workout

Lastly, for getting that nice looking chiseled abdominal muscles you must be performing some type of cardio exercise. Now I'm not saying that you have to start doing hours on the treadmill.

All I'm saying is that you need to add a few quality sessions of cardio work a week. For instance, 30 minutes of walking 4 times a week will really help your body become more efficient and allow you to lose that belly fat much quicker so you can actually start seeing results from your abdominal exercises.

In conclusion:

If you stick to these 3 simple tips on abdominal exercises you will start seeing real results. This may take sometime to achieve so be patient. Think about this. How long did it take you to get to where your at now? Year, Two Years? Give your abdominal exercise routine sometime to work and I'm positive you will be able to achieve the results your looking for before you know it! Best of luck!

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Abdominal Muscle Exercises - Learn How To Get Rid of Abdominal Fat Today

Abdominal muscles exercises are the most sought exercises inside and outside the gym because everybody is in dire need to get the flattest abdominals that reflects a flat stomach. It is true that our society today is becoming beauty and health conscious. As a result, there has been an increase focus on exercises and fitness programs which pave the way of the demands and fascination from the exercises in abdominal muscles.

Our abdominal muscles are mainly located between the ribs and hip bone and in front of the body. They works to support the upper body, allow movement and contraction and to hold vital organs on a proper place by regulating pressure from the abdomen. Our abdominal muscles have different vital works under the body and cannot be seen by the naked eye. When you are extremely obese, fats can accumulate in the abdomen, and fats can cover the muscles which then can give you an abdominal fat. In this case, even if you have the best and great muscles in the abdomen, it is useless when covered with fats.

Abdominal exercises or ab workouts are focusing on the abdominal muscles, doing it properly can help you tone and strengthen the abdominal muscles, but when incorrectly done, it may result to unnecessary strain on the back and other muscles of the body.

Spot Reduction? Oh No!

There is no such things as spot reduction for fats, so never believe any equipment that promise to decrease fat around the tummy. Abdominal exercises cannot reduce fat, it will train your abdominal muscles while leaving layers of fat in the abdomen unchanged. Even if you do thousands of crunches and sit-ups, fat will not reduce especially when you have extreme fat accumulation around the tummy, and take note, muscles are lying under the fats, so muscles are evidently seen when fats are gone, and spot reduction is the ways. Diet and combination of exercises are always the best choice.

The Flat-Stomach Myth:

Being obsessed with a flat abdominal area can lead you to frustration, anxiety and even some eating disorders which are not at all healthy. The truth about flat stomach is that it cannot be possible to achieve. In the first place, our abdominal muscles are not designed to be flat. It will always be rounded and not flat and your gender, age and genetics can greatly affect the size and shape of our abdominals.

Again, abdominal muscles exercises are not meant to flatten your tummy, it just strengthen the muscles and building ab muscles little by little. It also allows proper function of the abdominal muscles. Now, when you decide to add exercises for your abdominal muscles in your exercise program, you have to take precaution in choosing such exercises because they can be straining and dangerous to the body.

Tips Before The Exercise...

A proper warm-up before starting the abdominal muscles exercises for 15 minutes is important to prevent muscle strain.
Use an exercise mat when exercising to ensure back safety.
Do the exercises regularly for proper strength training and to build your ab muscles.
Always bring a towel while exercising to swipe off the sweat.
If you are a beginner and would want to do abdominal exercises using gym equipment, ask for an assistant by a gym instructor for proper usage.

The Bicycle maneuver or the TWISTING CRUNCH

Lie flat on the floor with your back pressed against the ground.
Place your hands behind the head and bring your knees as much as possible in a 45-degree angle and slowly do a bicycle pedal motion.
As you do the pedaling, twist the upper body and trunk by allowing left elbow to touch your right knee, then right elbow to left knee.
Perform the exercise in a slow and controlled manner as possible.

Captain's Chair

This is one of the most effective exercises for muscles but the most difficult as it stabilizes upper body. This exercise is contraindicated to lower back problems or for a beginner.

Sit upright on a chair while legs dangling from the chair.
Slowly, lift knees up going towards the chest and hold in that position for a few seconds.
Lowered the knees and get back to the starting position and repeat.

Crunch on Exercise Ball

In choosing an exercise ball for you, you must be able to sit on it and your knees bent and soles of feet resting on the floor.

Roll the ball slowly and lie on the ball with your back until your thighs and chest are parallel with each other.
Placed arms across the chest and chin down to the chest.
As you contract your abdominal muscles, raise your chest at least 45 degrees angle.
To make the exercise easier for you, spread you legs and feet wider apart for total support while lying on the ball.
Repeat many steps as you can.

Among other crunches, these two are known to be the most effective and the safest abdominal muscles exercises that can be done either at home or in the gym.

Vertical Crunch

Lie flat on the floor with your back pressed against the ground.
Place your hands behind your head for proper support.
Slowly raise your crossed legs at the ankles with a slight bend in the knee.
Now, as you contract your abdominal muscles, lift your upper body toward your knees and then lower down.
Do as many steps as possible.

Reverse Crunch

Lie flat on the floor with your lower back pressed against the floor.
Place hands beside your head or place then flat on your sides (whatever you feel the most comfortable).
Cross your feet at the ankles and then slowly lift your feet from the floor up to a 90-degree angle.
Once you are stable and comfortable in this position, press your lower back on the floor and contract your abdominal muscles as you move down the crossed legs few inches from the floor and then up and down again. Make sure feet are not touching on the floor during the exercise.

Next, learn the correct way to Get Rid Of Abdominal Fat and lose weight fast.

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All About The Best Abdominal Exercises

It is only natural, most people want to look their best, and exercising their To discover over 27 more abdominal fat loss and metabolism-boosting secrets, muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best abdominal exercises are. There are many resources available for finding the best abdominal exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their abdominal muscles?

First of all it is important to note that the best abdominal exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best abdominal exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes abdominal exercises, it is best to include abdominal exercises that work the different parts of the abdominal If a person simply concentrates on one area of their abdominal, there workout will not be as effective. The best abdominal exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.

Some of the most popular abdominal exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next abdominal exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.

Some people consider the best abdominal exercises to be included in a Pilate's workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or abdominal muscles. Every movement in a Pilate's workout will work the abdominal muscles either directly or indirectly. These exercises can be found on the internet, either the exercise itself or video's that can be purchased.

Another good exercise that some fitness experts considers to be one of the best abdominal exercises involves laying flat on your abdominal, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole abdominal.

Remember again though that just because one person may consider a specific exercise to be the best abdominal exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different abdominal exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.

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Abdominal Exercises - Finding the Right Abdominal Exercises

When striving to get the fabled six-pack, it' an easy task to get baffled by the many "ideal abdominal exercises" out there. You'll probably realize that there a ton of abdominal exercises to pick just one, so making sense of which of them works the most beneficial is usually confusing.

The one thing to keep in mind is that often any time you are attempting to drive your core, almost everything functions, for just a particular time period. From high repetitions, low repetitions, weighted work, bodyweight work, balance ball workouts, and BOSU ball workouts - everything functions right up until the body changes at which point it won't make any further adjustment unless you supply it with a fresh motive to change.

Your abdominal training needs to be advanced from steady groundwork with one's body weight to an unsteady surface with weighted work. Moving on to actions which will lessen your base of support whenever possible are the most useful abdominal exercises simply for the reason that they will summon into play every one of the muscles inside the core, particularly those actually deep that secure ground work are unable to focus on.

Such instances of ground abdominal workouts that will do this could be sit-ups, crunches and leg lifts. Ultimately you should do the workouts in opposition to gravity, then a weight and after that on unstable surface area such as a balance ball. Bodyweight workouts like "front planks" and "side planks" needs to be the basis of a core method and advanced to one-arm planks in the front and side planes and after that ultimately using a balance ball or BOSU ball for additional recruitment.

The most effective abdominal exercises to generate your abdominal muscles "pop" might be a selection of weighted motions. You've more than likely seen skinny men having a smooth stomach but no "eye popping" ab muscles - that is certainly due to the fact they haven't yet produced the specific ab muscles, the same as every other part of the body. A part of obtaining perfectly ripped ab muscles will likely be establishing the muscle mass beneath the extra fat, and weighted stomach crunches with cables or on the balance ball using a large dumbbell is going to do this most effective.

Throughout all of your abdominal exercises make sure to obtain a complete stretch throughout the eccentric stage of one's abdominal workouts. Under-going a complete array of movement on the way up (if carrying out a abdominal crunch on the ground or ball) is not required, even so, you need to be "crunching" your upper abdominal muscles onto your lower abdominal muscles throughout every single repetition to optimize the burn, employment and complete advancement.

Usually the one weighted workout you won't get in many plans is weighted side flexes, because this could cause you to appear broader within the waste, drawing attention from developing a toned impression.

Just one worrying doubt almost everyone has is concerning lower abdominal exercises, often the most bothersome area. Indeed, hip flexion (focus much more on lower abdominal muscles) is essential to carry out and ought to be done initially within the exercise, but a realistic look at the issue is that you simply can not exclusively separate your abdominal muscles into upper and lower elements. When you execute any kind of abdominal motion you need to be concentrating on performing both lower and upper section simultaneously.

The best workout to absolutely direct a bit more pressure to the lower region could be the development of lying leg lifts, lying leg lifts on the slope and ultimately hanging leg lifts completely vertical. Lying leg lifts using a stability pull can also be an incredibly difficult and superior workout to produce razor sharp abs.

Lastly, the final thing to take into account is when you are likely to carry out your abdominal exercise is exercising regularity. Once again, in most cases, the more the better presuming your abs have restored. Regardless of whether you intend to complete it at the conclusion of the exercise routine, prior to your exercise routine, within your exercise routine or using a day of it's own is perfectly up to you. A lot of abdominal routines combine all techniques according to if you're a novice, advanced beginner or advanced. Some of these concepts advise you not to begin with ab muscles simply because abs act as a synergistic muscle for so many of the other workouts you'll do, should you pre-fatigue them prior to the beginning of the exercise, you might not advance equally as much throughout your other exercise. Most don't accept this and when you're ab muscles are your most fragile link then they must be granted first precedence when you find yourself by far the most fresh, the beginning of your exercise routine.

Including a particular abdominal exercise is just a modest area of the struggle - diet regime, way of living and all round calorie disbursement through weight training exercise and cardio are definitely the real foundations to making an attractive and preferred abdominal area.

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The Psoas Muscles and Abdominal Exercises For Back Pain

Common opinion notwithstanding, the proper purpose of abdominal exercises is to awaken control of the abdominal muscles so they coordinate better with the other muscles of the trunk and legs (which include the psoas muscles). It is that better coordination that improves alignment, and not merely higher tone or strength. When the psoas muscles achieve their proper length, tone (tonus) and responsiveness, they stabilize the lumbar spine in movement as well as when standing, giving the feeling of better support and "strength". Mutual coordination of the psoas and other muscles causes/allows the spine and abdomen to fall back, giving the appearance of "strong" abdominal muscles -- but it is not the strength of abdominal muscles, alone, but the coordination of all the involved muscles that gives that appearance.

To improve psoas functioning, a different approach to abdominal exercises than the one commonly practiced is necessary. Instead of "strengthening," the emphasis must be on awareness, control, balancing and coordination of the involved muscles - the purview of somatic education. I will say more...

... but first: A discussion of the methods and techniques of somatic education is beyond the scope of this paper, which confines itself to a discussion of the relation of the psoas muscles, abdominal exercises, and back pain. For that, see the links at the bottom of this article.

The Relationship of Psoas, Abdominal Muscles and Back Pain

The psoas muscles and the abdominal muscles function as agonist and antagonist (opponents) as well as synergists (mutual helpers); a free interplay between the two is appropriate. The psoas muscles lie behind the abdominal contents, running from the lumbar spine to the inner thighs near the hip joints (lesser trochanters); the abdominal muscles lie in front of the abdominal contents, running from the lower borders of the ribs (with the rectus muscles as high as the nipples) to the frontal lines of the pelvis.

Take a moment to contemplate each of these relationships until you can feel or visualize them

In the standing position, contracted psoas muscles (which ride over the pubic crests) move the pubis backward; the abdominal muscles move the pubis forward. (antagonists)
In walking, the ilio-psoas muscles of one side initiate movement of that leg forward, while the abdominals bring the same-side hip and pubis forward. (synergists)
The psoas major muscles pull the lumbar spine forward; the abdominal muscles push the lumbar spine back (via pressure on abdominal contents and change of pelvic position). (antagonists)
The psoas minor muscles pull the fronts of attached vertebrae (at the level of the diaphragm), down and back; the abdominals push the same area back. (synergists)
Unilateral contraction of the psoas muscles causes rotation of the torso away from the side of contraction and sidebending toward the side of contraction (as if leaning to one side and looking over ones raised shoulder); abdominals assist that movement.

Now, if this all sounds complicated, it is -- to the mind. But if you have good use and coordination of those muscles, it's simple -- you move well.

Words on Abdominal Exercises

Exercises that attempt to flatten the belly (e.g., crunches) generally produce a set pattern in which the abdominal muscles merely overpower psoas and spinal extensor muscles that are already set at too high a level of tension.

High abdominal muscle tone from abdominal crunches interferes with the ability to stand fully erect, as the contracted abdominal muscles drag the front of the ribs down. Numerous consequences follow:
(1) breathing is impaired,
(2) compression of abdominal contents results, impeding circulation,
(3) deprived of the pumping effect of motion on fluid circulation, the lumbar plexus, which is embedded in the psoas, becomes less functional (slowed circulation slows tissue nutrition and removal of metabolic waste; nerve plexus metabolism slows; chronic constipation often results),
(4) displacement of the centers of gravity of the body's segments from a vertical arrangement (standing or sitting) deprives them of support; gravity then drags them down and further in the direction of displacement; muscular involvement (at the back of the body) then becomes necessary to counteract what is, in effect, a movement toward collapse. This muscular effort
(a) taxes the body's vital resources,
(b) introduces strain in the involved musculature (e.g., the extensors of the back), and
(c) sets the stage for back pain and back injury.

The psoas has often been portrayed as the villain in back pain, and exercise is often intended to overpower the psoas muscles by pushing the spine and abdomen back. However, it is obvious from the foregoing that "inconvenient" consequences result from that strategy. A more fitting approach is to balance the interaction of the psoas and abdominal muscles.

When the psoas and the abdominal muscles counterbalance each other, the psoas muscles contract and relax, shorten and lengthen appropriately in movement. The lumbar curve, rather than increasing, decreases; the back flattens and the abdominal contents move back into the abdominal cavity, where they are supported instead of hanging forward.

It should be noted that the pelvic orientation, and thus the spinal curves, is also largely determined by the musculature and connective tissue of the legs, which connect the legs with the pelvis and torso. If the legs are not directly beneath the pelvis, but are somewhat behind (or more rarely, ahead of the pelvis), stresses are introduced through muscles and connective tissue that displace the pelvis. Rotation of the pelvis, hip height asymmetry, and/or excessive lordosis (or, more rarely, kyphosis) follow, all of which affect the psoas/abdominal interplay.

Where movement, visceral (organ) function, and freedom from back pain are concerned, proper support from the legs is as important as the free, reciprocal interplay of the psoas and abdominal muscles.

More on the Psoas and Walking

Dr. Ida P. Rolf described the psoas as the initiator of walking:

Let us be clear about this: the legs do not originate movement in the walk of a balanced body; the legs support and follow. Movement is initiated in the trunk and transmitted to the legs through the medium of the psoas.
(Rolf, 1977: Rolfing, the Integration of Human Structures, pg. 118).

A casual interpretation of this description might be that the psoas initiates hip flexion by bringing the thigh forward. It's not quite as simple as that.

By its location, the psoas is also a rotator of the thigh. It passes down and forward from the lumbar spine, over the pubic crest, before its tendon passes back to its insertion at the lesser trochanter of the thigh. Shortening of the psoas pulls upon that tendon, which pulls the medial aspect of the thigh forward, inducing rotation, knee outward.

In healthy functioning, two actions regulate that tendency to knee-outward turning: (1) the same side of the pelvis rotates forward by action involving the iliacus muscle, the internal oblique (which is functionally continuous with the iliacus by its common insertion at the iliac crest) and the external oblique of the other side and (2) the gluteus minimus, which passes backward from below the iliac crest to the greater trochanter, assists the psoas in bringing the thigh forward, while counter-balancing its tendency to rotate the thigh outward. The glutei minimi are internal rotators, as well as flexors, of the thigh at the hip joint. They function synergistically with the psoas.

This synergy causes forward movement of the thigh, aided by the forward movement of the same side of the pelvis. The movement functionally originates from the somatic center, through which the psoas passes on its way to the lumbar spine. Thus, Dr. Rolf's observation of the role of the psoas in initiating walking is explained.

Interestingly, the abdominals aid walking by assisting the pelvic rotational movement described, by means of their attachments along the anterior border of the pelvis. Thus, the interplay of psoas and abdominals is explained.

When the psoas fails to lengthen properly, the same side of the pelvis is restricted in its ability to move backward (and to permit its other side to move forward). Co-contracted glutei minimi frequently accompany the contracted psoas of the same side, as does chronic constipation (for reasons described earlier). The co-contraction drags the front of the pelvis down. The lumbar spine is bent forward, tending toward a forward-leaning posture, which the extensors of the lumbar spine counter to keep the person upright; as the spinal extensors contract, they suffer muscle fatigue and soreness. Thus, the correlation of tight psoas and back pain is explained.

As explained before, to tighten the abdominal muscles as a solution for this stressful situation is a misguided effort. What is needed is to improve the responsiveness of the psoas and glutei minimi, which includes their ability to relax.

A final interesting note brings the center (psoas) into relation with the periphery (feet). In healthy, well-integrated walking, the feet assist the psoas and glutei minimi in bringing the thigh forward. The phenomenon is known as "spring in the step."

Here's the description: When the thigh is farthest back, in walking, the ankle is most dorsi-flexed. That means that the calf muscles and hip flexors are at their fullest stretch and primed for the stretch (myotatic) reflex. This is what happens in well-integrated walking: assisted by the stretch reflex, the plantar flexors of the feet put spring in the step, which assists the flexors of the hip joints in bringing the thigh forward.

Here's what makes it particularly interesting: when the plantar flexors fail to respond in a lively fashion, the burden of bringing the thigh forward falls heavily upon the psoas and other hip joint flexors, which become conditioned to maintain a heightened state of tension, and there we are: tight psoas and back pain. (Note that ineffective dorsi-flexors of the feet prevent adequate foot clearance of the ground, when walking; the hip flexors must compensate by lifting the knee higher, leading to a similar problem.)

Thus, it appears that the responsibility for problems with the psoas falls (in part, if not largely) upon the feet. No resolution of psoas problems can be expected without proper functioning of the lower legs and feet.

SUMMARY

The psoas, iliacus, abdominals, spinal extensors, hip joint flexors and extensors, and flexors of the ankles/feet are all inter-related in walking movements. Interference with their interplay (generally through over-contraction or non-responsiveness of one or more of these "players") leads to dysfunction and to back pain. The strategy of strengthening the abdominal muscles has been shown to be a misguided effort to correct problems that usually lie elsewhere - which explains why, even though abdominal strengthening exercises are so popular, back pain is still so common. Sensory-motor training (somatic education) provides a more pertinent and effective approach to the problem of back pain than abdominal strengthening exercises.

See video on the program, Free Your Psoas, on the channel for Lawrence9Gold at YouTube.

To see a FREE PREVIEW of "Free Your Psoas -- All Most People Need", send blank email to psoas.v2@somatics.com

PURCHASE PROGRAM (guaranteed satisfaction) Free Your Psoas.

Lawrence Gold is a long-time practicing clinical somatic educator certified in The Rolf Method of Structural Integration and in Hanna Somatic Education, with two years' hospital rehab center experience (Watsonville Community Hospital Wellness and Rehabilitation Center: 1997-1999) and articles published in The American Journal of Pain Management (Pain Relief through Movement Education: January, 1996, Vol. 6, no. 1, pg. 30) and in The Townsend Letter for Doctors and Patients (A Functional Look at Back Pain and Treatment Methods: November, 1994, #136, pg. 1186 ).

Get a Toned and Trimmed Body With Abdominal Exercises For Dashing Looks!

Fit and firm body is the dream of everyone who believes in looking fabulous. A well trimmed body gives an edge to your personality. In addition to looking not great physically, additional body weight is the cause of many health problems in the body. In most of the people, the area where accumulation of fats tends to be the most is abdominal. The excess fats in the belly area will result into a bulge in an abdominal area.

As time progresses towards metabolism slows down and subsequently the ability of the body to break food decreases. Abdominal exercises have become significant in the process of losing extra fats in the abdominal area. The deposition of fats in the abdominal area in the form of layers is more dangerous since the majority of vital organs are situated in the abdominal area. Fat accumulation in the abdominal area may result into adverse effect on heart.

The best abdominal exercises are those which produce the desired result - loss of fats in the abdominal area. To know about these exercises and get them into your daily routine exercises requires proper knowledge of various workouts. Here are few tips to select the best abdominal exercises. The first thing to be kept in mind is only exercising without paying any attention on the diet will not provide the best of the results.

Exercise may correct the metabolism but correct diet will complement your efforts for losing extra fats from abdominal area. The next thing that you should pay attention to be a variety in workouts. Only crunches will not get the best results. Also there should be resting period in between the workouts to produce desired results in getting rid of extra fats from the area near abdominal using abdominal exercises.

The frequency of such exercises should be 2 to 4 times in a week. Lastly, the type of exercises selected should be such that they put tension on muscles of the entire abdominal area instead of lower or upper abdominal area. The confidence level increases in a person with perfectly toned body and to achieve the perfect body is not a thing to worry. The abdominal exercises will make your dream come true with ease.

The reduction in fats in the abdominal region so as to reveal abs is the best way to make your life healthy as well as dashing. The most effective abdominal exercise is sitting on the floor with legs stretched in front keeping them straight. Use your hands by the side of hips so as to support the upper part of the body. Breathe normally as you raise the legs about 12 inches above the ground. This is to be done for about 30 repetitions. There are number of abdominal exercises to work for getting body without excessive fats. You have to work sincerely for anticipated results.

Visit us here: http://www.truth-about-sixpack-abs.com

Exercises With An Abdominal Exercise Ball

With today's fitness focus on the body's abdominal area, a number of exercises geared to strengthening one's abdomen area exist, mostly successfully working in conjunction with certain exercise equipment.

Most abdominal exercises aim for strengthening the rectus abdominus, popularly known as the "six pack" area, as well as the obliques. Exercises with an Abdominal Exercise Ball stand to be among the most popular, as an exercise ball is pretty much applicable to most exercise regimen geared for various part of the body, making it a general porpose exercise equipment.

Here are two of the most popular exercises with an abdominal exercise ball.

Abdominal Curl with Exercise Ball

Known as the "six pack exercise" this exercise type is aimed to tone the rectus abdominus, as well as the transverse abdominus and obliques, and is quite popular with abdominal exercise ball users.

Its first step is to position one's self to lie on the exercise ball, making sure that one's knees are at a 90 degree angle, with the rest of the body on a position parallel to the floor. From then on, the exerciser would have to slowly lift his/her shoulders upwards, without bending one's hips.

After this, the exerciser would go back to the starting position, completing the exercise. It is a relatively easy exercise, which produces ideal results.

Exercise Ball Abdominal Roll-ups

Aiming the body's rectus abdominus, obliques and the hip flexors, abdominal exercise ball roll-ups provide quite a workout experience, strengthening an exerciser's general abdomen area.

The exercise type is successfully done by first positioning the exercise ball in front of a kneeling exerciser, who then, after positioning the ball in front, lies on top of the ball. The exercise's second step comes with the exerciser reaching out, letting his/her hands touch the ground, rolling the ball towards his/her thighs. The exerciser then walks his/her hands until his/her shins touch the ball, making sure his abdominals are tightened as well as his/her shoulders are properly aligned with his/her hands.

From there, the exerciser pulls the ball forward using his/her legs, then bending his/her knees towards his/her chest, while the ball is rolled beneath the exerciser until the exerciser's knees touch his/her chest.

After this, the exerciser rolls back into the starting position, then repeating the steps, making a successful Exercise Ball Abdominal Roll-Up.

There are other exercises which utilize abdominal exercise balls. The Abdominal Curl with Exercise Ball and the Exercise Abdominal Ball Roll-ups are simply the most popularly known.

Milos Pesic is a professional fitness trainer who runs a highly popular and comprehensive Abdominal Training web site. For more articles and resources on abdominal exercises, abdominal workout tips, abdominal fitness equipment and much more visit his site at:

http://abs.need-to-know.net/

Lower Abdominal Muscle Exercises

The muscles in the lower abdominal region (below the navel) do not exist in isolation. The abdominal muscles consist of a series, called the upper, lower and oblique abdominals.

It's not possible to train the lower abdominal muscles and leave out the others, but it is possible to do exercises that emphasize this area. Let's try and understand the function of the abdominal muscles.

Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles.

Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.

The secret to a flat, toned and trim lower abdominal region lies in aerobic exercise and diet. In addition, you need to do specific exercises, which I am about to teach you.

How to stimulate change when your abs stop responding. As human beings, we are creatures of habit. We tend to do the same exercises over and over again, in the hope that we will see results at some point. This does not work, because the body becomes accustomed to the same type of stress and becomes 'energetically efficient'. This means that when you do the same exercise over a period of time, the body becomes so efficient at it that it burns fewer calories while doing it!

For example, if you use the treadmill 3 times a week, your body progressively burns less calories each time (as long as the speed, incline and duration remain the same). To get results, you need to adjust one of the 3 factors.

Also, following the same exercise regimen over and over not only gets boring, but can lead to exercise plateaus that can decrease your results.

Hence, if you normally exercise for 45 minutes four days a week on a treadmill with the same intensity and time for each workout, over time you will not benefit as much as you did when you began. Your body will become accustomed to the routine, and it can become increasingly difficult for you to meet your fitness goals. The repetitiveness also can be boring - even with music, TV or a magazine for distraction, the exercise might become mundane, which also can decrease the likelihood you'll continue working out.

Mix it up! Do you work out at a gym? Instead of 45 minutes on a treadmill each time, jump on a Lifecycle exercise bike for 30 minutes, then spend 15 minutes on a stairclimber. Swim one day and lift weights another.

What does this have to do with lower abdominals? Everything! Change is good, and stimulates fat loss, which in turn helps the lower abdominal muscles become more visible and defined. Treat your body as a complete unit rather than over emphasizing the waistline. Don't make the same mistake that everyone does - doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.

Lower abdominal muscle exercises. These exercises involve the lower body, specifically the gluteals (the muscles in the hip and buttock region burn a lot of calories, the gluteus maximus is the largest muscle in the body) and the quadriceps and calves. Translation - you burn more calories and more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical to low body fat.

Plank - Lower Abdominal And Lower Back Muscles. Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this 'plank position' with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Lower the hips slowly down to the mat. Repeat 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).

Reverse Crunches - Lower Abdominal Muscles. Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.

Lying Scissors - Lower Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat for 8-10 repetitions.

These exercises will help you get results, as long as you are consistent with the program. Good luck on your way to a flat lower abdominal region!

Get a free, full colour exercise routine instantly by emailing home-exercise@aweber.com For more information about these exercises, and to get free full color exercise routines, diet plans and grocery lists, visit Best Weight Loss Programs

Best Abdominal Exercises - A Guide to the Best Abdominal Exercises

Anatomy of The Six Pack Muscles The rectus abdominis is a pair of long and flat muscles that (when people refer to the six pack, this is the muscles that they are referring to), along with the external oblique, the internal oblique and the transverse abdominal muscles, form the abdominal wall. This pair of muscles lies on either side of the midline running from the ribcage above to the pelvic bone below. Each of them is enclosed in a 'rectus sheath', a fibrous covering formed by the aponeuroses or white, fibrous portions of the other abdominal muscles. The front of this muscle has three tendinous intersections to help attach it to its fibrous covering. These are horizontal lines of tendon on the surface of the muscle so that when it contracts, the muscular parts stand out in packets in between these intersections.

The first of the three intersections lies at the level of the lower border of the breast bone, the third at the level of the umbilicus or the belly button and the second midway between the two. The edge of the muscle is also well defined, this being the place where the fibrous portions of the other abdominal muscles split to enclose the rectus abdominis, forming the rectus sheath. In the midline the rectus sheaths of both sides fuse to form the linea alba or the white line. Together, these lines define the shape of this muscle and help give the six pack look when it is contracted.

The Rectus Abdominis The rectus is attached to the 5th, 6th and 7th ribs above and the pelvic bone below. So when it contracts, it helps flex or bend the vertebral column forwards. This is why the muscle is best defined when a person lies flat and tries to raise the head and shoulders from the floor. This is also why abdominal crunches and other exercises involving flexing the spine are used to strengthen the rectus muscles. These muscles also help in expiration.

Abdominal Fat In the abdominal wall, the superficial fascia or the tissue layer just below the skin contains a variable amount of fat. There is usually greater deposition of fat in the lower abdomen, around and below the level of the umbilicus. This fat layer easily hides the rectus abdominis muscles. This is why losing abdominal fat is also vital to gaining six pack abs. Abdominal Crunch So here is the answer that you have been waiting for, your layer of fat hasn't just appeared over night. It will not simply take 100 crunches, sit-ups every morning and every night. You need a carefully thought out plan. Ultimately what it will take is hard work, proper well balanced diet and functional high intensity interval training along with selected few ab strengthening exercises. Balanced diets includes plenty of fresh fruit and veg, lean meat, low GI carbohydrates (i.e, avoid white bread, white pasta, white potato, sugar, pop drinks, dairy cholocate...) and drink water. High Intensity Interval Training (H.I.I.T.) simply put are functional exercises preformed are very high intensity. This is not a walk in the park or a light jog on the treadmill. Consider this your "cardio session" if you will, with resistance training. A example of HIIT programme could consist of hill sprints and timed circuits with minimal rest done over a 30 minutes period.

Best Abdominal Exercises 1. Overhead Squat Clean and Press or Snatch the barbell overhead with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Accelerate when squatting up slowing just before full extension.

Best Abdominal Exercises 2. Kettlebell Windmill Clean and press or snatch a kettlebell overhead with one arm fully extended. Keep the kettlebell locked out and arms straight at all times and push your hip out in the direction of the kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor with your empty hand. Pause, and reverse back to the starting position. Finish the set and switch to the other arm. The kettlebell windmill exercise targets the abdominals, focusing particularly upon the obliques. It's a very popular kettlebell exercise because it develops flexibility and strength in the core muscles, shoulders and hips. It is one of the all time great exercises. Start with the kettlebell in your right hand and lie with your back on the floor. Press the kettlebell top above your chest position and keep the kettlebell locked out at all times. Bring your right leg in towards the butt and pivot to the left. With the support of your left arm roll onto your left triceps and continue rolling until your hand touches the floor. Using your left hand and right leg, drive your hips up and forward to raise yourself from the floor. Continue this motion and bring your left leg in and take your right leg forward until you are in the bottom position of a lunge. Hold yourself in this position for a second and then stand up with the kettlebell still raised in the lockout position above you. Complete the repetition by reversing the movement back down to the starting position.

Best Abdominal Exercises 3. Abdominal The Kettlebell Turkish Get-Up This is an excellent functional strength exercise that will see you raise yourself from a horizontal to vertical position whilst suspending a kettlebell overhead. It will primarily work the core body and abdominals but is an exercise which epitomises working multiple muscle groups in unison as it calls into play the quads, calves and shoulders also. 4.Hanging windshield wipers Assume a pull-ups position and bring your back horizontal with the floor. Raise your legs so the soles of your feet are facing the ceiling or the sky. Slowly lower the legs to one side, then the other, slowly moving back and forth like a windshield wiper.

Best Abdominal Exercises 5. Ring Rollouts Levels the rings so they are good few inches of the floor. Start with in a Press-up position. Brace your entire body and draw your navel into your spine. Contract your lats for shoulder stability. Extended one arm over your head and alternate the movement. Don't try to extend your arm too far to start with and if you feel tension in your lower back STOP IMMEDIATELY. This is probably due to failure in your posture. Remember to brace your entire body almost as if you are preparing for a punch to your stomach. Please note that this is a very advanced exercise and should not be by someone who has not mastered the basic plank, gym ball roll outs and wheel roll outs. This is at the top of the progression ladder.

The author Valentine Rawat is a leading highly qualified personal trainer with many clients, including professional athletes. He prefers training outside of a gym and has created may videos to help you workout effectively at home To view his professional profile and get links to his video guides visit: [http://www.fitbritz.co.uk/sports-professionals/valentine-rawat].

Fitbritz is the UKs largest Sports, Health and Fitness Portal find everything to do with sports health and fitness. Search for sports health and fitness facilities, exercises classes, fitness trainers, health professionals, therapists, jobs and courses. Buy tickets to top sports events and find offers on activities. Get health and fitness advice, articles and watch videos, from leading fitness professionals http://www.fitbritz.co.uk.

What Kind of Abdominal Exercises are Right for You?

When you are trying to choose the abdominal exercises that you should focus on you need to take into consideration what you are doing the abdominal exercises for. If you are doing these abdominal exercises in order to get rid of some of the extra pudge you have put on over the holidays then you will want to focus on abdominal exercises that will focus in on certain spots on the tummy. If you are doing the abdominal exercises in order to strengthen the stomach area then you will want to do a more diverse routine when it comes to your abdominal exercises.

Most people like to do well rounded abdominal exercises. This usually means doing more than one kind of exercise. For example you will want to do both upper and lower tummy crunches.

When it is the upper than you are focusing on you need to lie on your back and raise your upper body towards your lower body. To do lower body crunches then you will lie on your back and lift your legs to your upper body. These are sometimes called reverse crunches. Together these are very powerful abdominal exercises that will transform the look of your body.

Abdominal exercises will give men and women a better, trimmer figure. If you want to make yourself look more fantastic in a dress then you definitely need to start working abdominal exercises into your regular exercise routine. Only these abdominal exercises will give you the most desired shape of all. Not only that but the abdominal exercises we are talking about here will help your body to support your back. If you have a history of back problems then you need to start your abdominal exercises right away. These abdominal exercises can make all of the difference in controlling the trouble that you are so used to having with your back.

By doing regular abdominal exercises you can almost avoid future back problem immediately. But before you start the abdominal exercises you need to take care. Talk to your doctor or chiropractor in order to see the abdominal exercises that are right for this kind of solution. There are some abdominal exercises that can actually make your back problems worse so take the time to okay your choices with your doctor before you start doing them.

It is also important that you start off doing your abdominal exercises slowly. They need to be done on a slow pace when you are first beginning to make use of abdominal exercises, if you rush into serious abdominal exercises you can pull muscles that you did not even know that you had. And that is no way to start doing your abdominal exercises. So start slow and ease into the abdominal exercises that you choose and your body will be a much happier body as time goes on.

Free Fitness and Exercise Tips http://free-fitness-exercise-tips.com/ - lots of information to keep you fit, healthy and help you to get regular exercise.

Doing Lots of Abdominal Exercises is the Best Way to Get Great Looking Abs - Fact Or Fiction?

The abdominals are the muscles that people are concerned with more than any other part of the body. There are so many products developed, articles written, videos made, etc. about developing better looking abs that it could seem like everyone must be walking around with incredible abs. Of course, most people don't have great abs and genetics does play a part, but another reason is because people assume that doing lots of abdominal exercises is the best way to get great looking abs. The reality is that this belief, while common, is complete fiction.

Doing lots of abdominal exercises is definitely not the best way to get great looking abs and believe it or not, it is actually a very inefficient way to get the abs you desire. That said, it is still very important to incorporate abdominal exercises into your overall routine. Just keep in mind that abdominal exercises have more to do with the way your abs work (strength, endurance, etc.) and less to do with making significant changes in the way they look.

One of the common beliefs people have is that their abdominal muscles are not big enough to be clearly seen, so they think doing a lot of abdominal exercise will make them stand out more. Doing abdominal exercise can tighten, tone, or increase the size of your abs, but the problem is rarely that your abs are not big enough to be seen. The real issue is the significant layer of fat that almost everyone has on top of their abdominal muscles. Until the majority of that fat is lost, your abs will never be visible, regardless of how much you train them.

Other people understand the layer of abdominal fat is the real problem, yet they still often develop the mindset that doing lots of abdominal exercises will get rid of their abdominal fat. The assumption being that exercising a particular body part will result in fat loss around those muscles, but unfortunately your body will lose fat from wherever it chooses, regardless of what muscles are being worked. Many people, including myself, tend to lose fat from the arms and legs first and from the abdominal area last. This can happen regardless of the types of exercises performed during your workouts.

In the end it all comes down to losing enough fat to make your abdominal muscles visible. This means your goal should be to use strategies that maximize your overall fat loss, instead of focusing on just trying to lose the fat around your stomach. Anything that results in you losing a significant amount of fat will make your abs look better, regardless of how much time you spend doing abdominal exercises.

The real keys to fat loss are consuming fewer calories than your body uses/burns by eating healthy foods, while not starving yourself, and performing challenging workouts that help you maintain your good weight (muscle, bone, etc.) and stimulate positive changes in your body. For most people the place to start is with their nutrition, because a great workout program will not make up for poor nutrition and it is almost impossible to achieve and maintain significant fat loss until you develop good eating habits.

Exercise plays a significant role in developing great looking as too, but abdominal exercises are not the key to success. Since the goal is to decrease your overall body fat enough to reveal your abs beneath the fat, your focus should be on performing exercises with a high metabolic cost. In other words, you want to perform exercises that are challenging and cause your body to burn a higher number of calories both during and after your workouts.

The best exercises for this purpose are ones that use the greatest amount of muscle mass, because more muscle used means more calories burned. Exercises such as squats, deadlifts, and lunges are great, because they use the majority of your lower body muscles and focus on the quads (front of your thigh), which is the largest muscle group in the body. One good set of these types of exercises will have a more significant impact on fat loss than many sets of exercises that focus on just your abs.

Of course, performing a few sets of quality squats will not magically make you lose a bunch of fat, but over time, performing exercises that focus on your largest muscle groups will result in more significant improvements than performing the same amount of exercises with smaller muscles, such as your abs. Other exercises, such as bench presses, push-ups, bent rows, and pull-ups are also examples of exercises that work a large amount of muscle at one time.

However, I don't want to give you the impression that you should only do exercises using your quads, or other large muscles because you should always have a complete training program that works your whole body. Focusing too much on any muscle group will result in muscle imbalances and cause problems such as pain or injury in the future. The best approach is to work your whole body, but spend more time doing exercises that use your larger muscles or use multiple muscles at the same time.

Traditional abdominal exercises are simply not very physiological demanding and they do not burn as many calories as many other exercises, so they have little impact on fat loss or overall body transformation. This is why doing lots of abdominal exercises is an inefficient way to get great looking abs. Even though you want to have great looking abs, the best thing to do is stop focusing on your abs and really focus on your whole body.

That said, abdominal exercises are still an incredibly important part of every health and fitness routine. Having well functioning abs will help protect your spine, stabilize your body, transfer force/energy from one part of your body to another, and significantly lower your chances of experiencing low back pain. Correctly performing abdominal exercises will tone, tighten, strengthen and build endurance in these very useful muscles, but doing lots of abdominal exercises is definitely not the best way to develop great looking abs.

Ross Harrison, CSCS, NSCA-CPT is a certified personal trainer, strength and conditioning specialist, nutritional consultant, and has a BA in psychology from Grinnell College. He takes a holistic approach to health and fitness and teaches people how to lose weight, get in shape, and improve their quality of life with exercise and nutrition. If you want to find out more about his services or contact him for any reason, please visit http://precisionhealth-fitness.com/.

2 Abdominal Exercises You Must Include In Your Abdominal Workout

There are tens of abdominal exercises that you could potentially include in your abdominal workouts and training programme, but these, in my opinion, are two of the most important ones. Combined, they exercise all four parts of the abdominals to ensure a more toned abdominal area. The two abdominal exercises are called straight legged toe touches and sit up twists and both are easy to learn and even easier to implement by following the instructions in this article.

Exercise Number 1 - Straight Legged Toe Touches

Muscles worked - Lower, Middle and Upper Abdominals

Details - Lay on the floor (preferably on an exercise mat) with your legs stretched out and together pointing into the air. Your legs and your abdomen should be at right angles to each other. Your head and neck should be slightly lifted off the ground and your shoulders should also be very slightly elevated. Place your arms together and in front of you with your fingers pointing towards your toes.

Reach for your toes as far as you can. This will contract the abdominals. Also, lift your head, neck and shoulders off the floor and breathe out as you reach up with your arms and contract your abdominals. Crunch up as far as is comfortable and bear in mind that reaching your toes is an unrealistic target.

Gradually lower your body back to its original position. This will relax the abdominals. Breathe out as you lower your body. Relax for a second or two and repeat the process.

Exercise Number 2 - Sit up Twists

Muscles Worked - Upper, Middle, Lower Abdominals and the Obliques (sides of the abdominals)

Details - Lay on the floor with feet flat on the floor and legs slightly bent. Place your right hand on your right temple and your left hand on your left temple.

Raise your back up towards your knees and when you reach as far as your feel comfortable. Twist your right elbow to touch your left knee and then your left elbow to touch your right knee.

Relax your torso back to the ground, keeping your hands on your temples. Rest for one or two seconds and repeat the process. Remember to breathe in as you lift your torso and out as you relax it back to its initial position.

The twists you perform in this action help to exercise the obliques which give a more toned overall composition of your abdominal muscles.

If you don't currently have these two abdominal exercises included in your abdominal workouts, then you must incorporate them now and I'm sure you will notice the difference in no time at all and shed the excess abdominal fat quicker than ever.

James Penn is an expert at planning fitness training programs and especially abdominal routines. You can learn exactly what he teaches for free including abdominal workouts and abdominal exercises to help you lose abdominal fat.

Abdominal Exercises - The Truth

Abdominal exercises are one of the hottest, and yet, most controversial topics in the fitness and exercise industry. Hundreds of ab gadgets, gimmicks, and exercise machines have flooded the market for people looking for sexier and flatter abdominals... that sexy six-pack abs appearance that everyone seeks.

The problem is that most of the abdominal exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abdominals is losing the extra belly fat that is covering them up. To be honest, most people already have decent abdominals underneath, yet the six-pack abs are simply covered up by all of that extra flabby stomach fat.

Instead of focusing so much on abdominal exercises to make your stomach flatter and more like a six-pack, you will lose much more body fat by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat are the exercises that work the largest portions of the body at once.

Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.

And that is one of the best kept secrets for flat sexy abdominals that are actually visible as a six-pack!

Now when it comes to abdominal-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, don't waste your time with exercises that you can do more than 20 or 25 reps... that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a "pelvic curl up", or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can't even complete more than 2 or 3 properly executed hanging leg raises.

If you really want tighter flatter abdominals that look like a six-pack, remember that losing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

To discover over 27 more abdominal fat loss and metabolism-boosting secrets, go to Abdominal Exercises & Stomach Fat-Loss Secrets to download a FREE report revealing the strategies of the super-lean.

Michael Geary (CPT) is an International Fitness Expert with clients in over 150 countries world-wide, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-popular book, The Truth about 6-Pack Abs. Mike is also the owner of 4-Minute High-Intensity Workouts for Busy Men

Abdominal Muscle Exercises

As a personal trainer, I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.

Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region, and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.

So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.

A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.

Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.

There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything, other than the time required to learn the right technique.

Now for the big news. The top three abdominal muscle exercises were:

The Bicycle maneuver. The Captains Chair. Crunch on an exercise ball.

For best results.

Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.

Breathing during abdominal muscle exercises.

With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.

Points to remember.

1. If you have lower back injuries or pain, consult a doctor before you begin, so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.

2. It's not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.

For more information about these exercises, and to get free full color exercise routines, diet plans and grocery lists, visit Best Weight Loss Programs and Toning For Women. You can train with Nitin at the Phone Fitness Trainer website

Abdominal Flattening Exercises & Your Body Core

Abdominal flattening exercises must be able to improve your core as well as the visual effect you want for your abdominal muscles.

Unfortunately most people are so concerned about getting a smaller waist line that they neglect the better abdominal flattening exercises that also improve their body core.

You need a strong body core in order to do almost every daily task. Your core is used to help you get out of bed, lift children, to perform your job (even if your job consists of sitting in a chair all day) and to take you places.

Before discussing abdominal flattening exercises any further, lets take a look at just what your body core is.

Most people are confused when it comes to knowing exactly what their body core consists of. Some think it's just their abdominal muscles, others think it's their back, while others just don't know.

Let's explain it here.

Your body core is made up of the middle section of your entire body. It starts at your shoulders and goes all the way to your groin - in both the front and the back.

Therefore your core will include your pelvis, abdominal muscles (including the obliques), your upper, middle and lower back and the muscles that make up your chest.

It is this core that offers stability, balance and flexibility. That's why when you are performing abdominal flattening exercises you must make sure that they are good abdominal exercises that also develop your core.

Just because an abdominal exercise or piece of infomercial abdominal equipment is said to be good for your abs it may not be if it doesn't help your body core become stronger.

Every time you move your core comes in to play. Even when performing simple tasks, such as rolling over in bed at night, combing your hair or competing in some type of athletic event. If your body core is not properly conditioned through good abdominal flattening exercises in addition to exercises that work the rest of your core, it will limit your physical abilities.

You cannot focus on one aspect of your core such as your abdominal muscles and not pay the same attention to the rest of your core. If you do you will at the very least end up with a muscle imbalance, which can lead to injury.

Effectively exercising your body core muscles will improve the effectiveness of movements in your limbs. When you create a secure, strong base for all of your muscles you can optimize your results for each one.

As you know, you need to provide your body with proper nutrition, good clean water and exercise.

Your limbs provide the ability to move, lift objects, etc. it's your body core that provides the basis of each. If you are inactive, in addition to being in poor health, your muscles will weaken and can easily become injured.

Even if you workout or participate in sports, use the best abdominal flattening exercises available, you may not be working the body core muscles you need to.

In addition to effective abdominal flattening exercises what can you do to strengthen and develop your core?

Well there are a number of ways. There are many basic exercise routines and pieces of exercise equipment you can find that are very effective at developing the muscles in your core.

Personal trainers can create a customized exercise routine in order to properly develop your core depending on your goals, abilities, etc.

The exercises you can use to develop your body core do so by creating resistance or instability so that your core muscles respond to in such a way as to maintain proper balance.

Body core exercises, such as good abdominal flattening exercises need to be gentle on your joints but intense enough as to promote a positive change in the muscle structure.

One of the most important things to remember is that you must use proper form at all times on all exercises including abdominal flattening exercises.

All body core exercises, including abdominal flattening exercises are functional exercises. This means that while exercising, your body moves in the same way it moves during activities in your everyday life.

The 3 most popular forms of exercise that develop core body strength are Plyometrics, Pilates and the Exercise ball.

Pilates involves using your own bodyweight as resistance. It also incorporates proper breathing and helps to isolate certain muscle groups.

The exercise ball can be used with most resistance type exercises and abdominal flattening exercises in order to properly develop your core and improve balance.

Plyometrics are also extremely good at working your core but this is a far too in-depth subject to include here.

Make no mistake about it, improved core strength and development is important at every age and fitness level. Whatever your goals, find a way to incorporate good abdominal flattening exercises that incorporate body core conditioning.

This will help in the long-run to reduce muscle strains and pain, & improve your over-all strength and mobility. All leading to a more active and healthy life.

Patrick Mckeeman has very quick, easy & effective health & fitness solutions for you. For extensive information on abdominal flattening exercises & how to get 6 pack abs please go to: http://www.man-health-fitness-solutions.com/6-pack-abs.html.

3 Effective Lower Ab Exercises - How To Build Your Lower Abs Fast!

You will get much stress in your lower abs by doing leg raises from different angles. I see that most people

in the gym are working mostly their upper abs. Their are doing lots of sit-ups with additional weight and crunches with machines

or flat on the floor. These are good exercises to strengthen your middle and upper abs, but the problem is the weak lower abs

and incorrect training techniques.

Ab exercises for lower abdominals gives you the nice burn especially in your lower abs and the top on your thighs as well.

You don't need to do 20 different ab exercises to blast your abs, instead pick up 3 exercises, that works in each upper, middle and lower area.

If you have tendency to have problems to develop lower abs, always do the exercises for lower abs first and keep the focus of lower abs.

Training your abs is a little bit different than for example training chest or biceps, but not much. You don't need any special techniques to develop

lower abs as well as upper abs. I recommend you to follow strict technique and concentrate to slow controlled reps. Sometimes I see, that people are

doing the movement by jerking with their body.

1) Reverse crunches

This is on of my favourite and best lower ab exercises. I and many other athletes have achieved great result performing this ab exercises slowly and

under control. This exercises has many variations, but in my opinion it's best done lying on the bench press bench that allows you to take a firm grip

at the end of the bench.

This is a basic exercise for lower abs, that anyone can do it anywhere. You can perform this comfort at home by lying on the floor. Or hanging

by your hands from a bar or resting on your forearms on a hanging Leg raise bench instead of lying on a bench. The technique will be the same. In the example,

I'll show you how to build your lower abs by doing leg raises on a bench.

Execution: Lie on your back on the bench take a grip from the rack (at the end of the bench) behind your head with both hands for support. Bend

your knees so that your butt is slightly off the bench. Bring your knees up as fat toward our face as you can without lifting your pelvis off the bench.

Bring your knees towards to your face, rounding your back and crunching up toward the rip cage. Hold this position for a moment and squeeze the ab for full contraction.

Lower your legs slowly back to the starting position, until your lower back is resting on a bench.

2) Leg raises

Leg raises are the king of all lower ab exercises and it shouldn't be neglected! Even though leg raises works your abs only indirectly, you

should include leg raises to your workout routine. No matter what expert says, Many athletes including bodybuilders have gotten great results by doing leg raises.

Leg raises are not only emphasize your lower abs, but tighten your hips, buttocks and lower back.

You may want to bent knees during the exercises to lighten the stress to your hip flexors, (the muscle that raise and lower the legs). I use both variations.

There are more variations, how you can perform leg raises. Hanging leg raises are very strict and intense exercises, that hit your lower abs hard. To make it more comfortable,

support your back against the wall for example. To add more resistance, you can perform this exercises on a incline board. In the example, I'll show you, how to do leg raises in a vertical bench.

Execution: Position yourself on your arms on a vertical bench. Hold your upper body steady by supporting your back on vertical pad. From a starting position, bend your

knees and bring them as high as you can as you would trying to reach the shoulders with your knees, until your hips are fully flexed. At this position, your hips are slightly off from the back support

and your abs fully flexed through full range of motion. While squeezing your abs hard, hold this position for a second or two and with your knees bent, lower them again to the starting position.

3) Bicycle exercise

This is the third and final lower ab exercise of the 3 best exercises for lower abdominals. Bicycle exercise on a floor will develop both, lower abdominals, obliques and intercostals.

This exercise is effective, because you hit each side separately. I always do this exercises at the and of my ab workout. It is best done without counting reps, instead do each set in 30-60 second

periods depending of the experience levels and goals. My advice is that you first train with less time and then gradually increase the time.

Good news is, that you don't need any special equipments or tools to complete this ab exercise. In any case the best option is to perform this exercises by lying on the floor. Use a special exercise mat

or carpet as a berth to make this exercise to be more comfortable.

Execution: Lying on your back on the floor, put your hands behind your head and place your knees to 45-degee angle, so that your soles are slightly off the floor. This is a starting position.

Now begin a pedal motion, bringing your knees one by one toward your opposite elbow. Bring your knee as far as you can, until it will touch to opposite elbow. Then bring your knee to the starting position

and simultaneously bring the opposite knee towards the opposite elbow.

Tips: Any variation of an exercise forces the muscles to respond in new and different ways. These ab exercises are confirmed to be the best lower ab exercises. The research has shown, that these 3 exercises

activates more muscle in your abs, than for example regular crunches. It has been tested with the EMG (electromyography) equipment, which tests the amount of muscle activity. There were tested 13 common ab exercises

and the above three are on the top 6, taking into consideration that these exercises build your lower abs and help you to get flat stomach.

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Six Pack Abs - Top 5 Exercises to Help You Get Six Pack Abs

Exercise Tips:

There are dozens of unique exercises for abs that are specifically designed to help you get six pack abs. For the best results, you should use a combination of the top exercises for abs and alternate your schedule. Maintain a record of your daily abs workouts to keep you on track. As you begin to develop your abdominal muscles, you can increase the number of reps for each routine. In just a matter of weeks, you will begin to lose belly fat and get six pack abs.

Abdominal exercise and fitness experts have compiled 5 of the top abs exercises from a long list of abdominal exercise routines. Follow these instructions closely to properly perform each abs exercise. Choose 3 of these abs workouts and begin to lose belly fat today. As you progress, add 2 more abs exercises to your routine, and you will be on your way to achieving six pack abs.

Abs Exercise #1 - The Bicycle Exercise:

·         Lie flat on your back on the floor and lace your fingers behind your head. 

·         Bring your knees in toward your chest and lift your shoulders off the ground. Do NOT pull on your neck.

·         As you straighten your left leg, turn your upper body to the right. 

·         Your left elbow should make contact with your right knee. 

·         Alternate from side to side. 

Beginner abs workout: 8 reps 2 sets

Advanced abs workout: 15 reps 3 sets

The Bicycle is an all-purpose abs exercise that targets the entire abdominal region. It is a great exercise for athletes who want to get six pack abs.

Abs Exercise #2 - Basic Abdominal Crunch:

·         Start out lying flat on your back on an exercise mat. 

·         Cross your arms over your chest. 

·         With your feet flat on the floor, bend your knees 90 degrees. 

·         Use your abdominal muscles to pull your shoulders off the floor. 

·         Hold for 5 seconds, then slowly return your shoulders to the floor and repeat.

Novice abs workout: 6 reps 2 sets

Expert abs workout: 12 reps 4 sets

If performed properly, the crunch is one of the best overall exercises to help you develop six pack abs.

Abs Exercise #3 - Jackknife Sit Ups:

·         Place an exercise mat on the floor and lie flat on your back on the mat. 

·         Place your arms at your side with your palms flat on the floor. 

·         With your legs straight, lift your feet off the floor 4" with your toes pointed straight out.  

·         Bend your knees 90 degrees as you pull your feet in until they touch your buttocks. 

·         Straighten your legs until fully extended and repeat. 

Novice abs workout: 6 reps 3 sets

Advanced abs workout: 20 reps 4 sets

Jackknife sit ups are a great exercise to help you to get six pack abs, lose belly fat, and get rid of love handles.

Abs Exercise #4 - Swiss Ball Pull In

·         Lie face down on the Swiss Ball with your palms flat on the floor and your arms straight. 

·         Your body should be straight and parallel to the floor. 

·         With the ball under your toes, bend your knees 90 degrees as you roll the ball forward. 

·         Through the entire routine, keep your spine parallel to the floor. 

·         Push the ball back and repeat. 

Beginner abs workout: 6 reps 3 sets

Advanced abs workout: 12 reps 4 sets

Abdominal exercises that utilize the Swiss ball will help you develop good balance as you build strength in your abdominal muscles and flatten your tummy.

Abs Exercise #5 - Floor Superman:

·         Kneel on your hands and knees on the floor. 

·         With your shoulders straight back, keep your chest up and contract your abs. 

·         In a slow smooth motion, slide one leg straight back, extending your leg, knee, and foot. 

·         Extend the opposite arm straight forward simultaneously as you are moving your leg back. 

·         Hold both your leg and your arm in the extended position for 5 seconds. 

·         Return your arm and leg to the kneeling position. 

·         Alternate the routine from side to side. 

Novice abs workout: 8 reps 3 sets 

Expert abs workout: 12 reps 4 sets 

The floor superman will burn calories and activate several muscle groups including your abs and buttocks. This is a fat burning exercise that will flatten your tummy and help you develop six pack abs.

For more six pack abs exercise routines visit http://thebest6packabsworkouts.com/top-10-exercises-for-abs/ Find the top 10 six pack abs workouts at http://thebest6packabsworkouts.com/

Top 10 Abs Exercises - How to Perform and What Are the Benefits

Tired of doing crunches without any visible effect on your abs? Well, there is no need to feel guilty because a lot of people can relate to that. These people would also readily give anything just to have a perfectly toned body and great abs just like the models on TV or at the billboards. Well, such wistful thinking is actually attainable, even by those who are not fond of bodybuilding and the gym. Forget the simple crunches and learn the Top 10 Abs Exercises to maximize the development of your Abs.

# 10 Abs Exercise - Ab Roller Crunch

An Ab Roller is an important tool for toning the abs - it is especially useful for beginners, as to prevent injuries and pulled muscles. What is so great about the Ab Roller is that it allows the user to have great abs without having to work too hard. The entire rectus abdominis is put to work here. The roller also provides support to the neck and arms so that the user can feel comfortable while working out.

First, the user sits on the Ab Roller and holds the support bars firmly. Then, by contracting the abs, the user rocks the roller back and forth. By allowing the abs muscles to contract, the user slowly goes back to starting position.

#9 Abs Exercise - Exercise Ball Crunch

The Exercise Ball Crunch is another effective tool in exercising the abs. It is much better than doing crunches on the floor because the upper and lower muscles are directly targeted and must do a lot of work.

The user must recline slightly on the exercise ball, carefully positioned under the lower back. While crossing the arms either over the chest or at the back of the head, the user slowly contracts the abs until the torso is lifted from the ball and the chest crunching down to the hips. Then, slowly and carefully, the user curls up while ensuring that the exercise ball does not roll off.

#8 Abs Exercise - Full Vertical Crunch

Aside from toning the lower abs, upper abs, and obliques, the full vertical crunch also targets the upper and lower body; thus, ensuring an effective abs workout exercise.

The exercise is performed by lying on the back with the legs fully extended upwards. Then, the exerciser must hold the head lightly and contract the abs so that the shoulder blades are lifted off the floor while pressing the heels together to reach the ceiling. The body is slowly lowered down and the cycle repeated.

# 7 Abs Exercise - Twist and crunch

Adding a twist to the simple crunch makes it more effective. Like the simple crunch, this exercise also targets the upper and lower abs but adds work on the obliques.

This exercise is done on a mat, with both hands behind the ears and the legs perpendicular to the floor. Then, the left oblique muscles are contracted so that the hips begin to twist. While in this position, the abs are contracted so that the right elbow moves across the body towards the outside of the left knee, then back to starting position. These are then repeated for the right side of the body.

# 6 Abs Exercise - Long Arm Crunch

The long arm crunch which is almost identical to the simple floor crunch but performed with the arms fully extended behind the head. This exercise is much difficult and challenging than the simple crunch. It targets the upper muscles of the abs.

First, the exerciser must stretch out on the mat with the knees bended and the arms fully extended over the head. Using the abs muscle, the upper body is lifted until the chest reaches the knees, then, back to starting position.

# 5 Abs Exercise - Jackknife

The Jackknife is also related to the simple crunch; however, this time, the body jackknifes into position. In the crunch, the lower body is steady while the upper body moves. With the jackknife, it is the whole body moves into position. This exercise works on all the abdominal muscles as well as leg and arm muscles.

At the starting position, the whole body is stretched out on the floor, with the arms fully extended above the head. Then, the arms and legs are lifted simultaneously so that, ideally, the fingertips will reach the toes. The abdominal muscles are contracted to initiate the movement; then, these are relaxed to allow the body to return to the starting position.

#4 Abs Exercise. Reverse crunch

Just as its name suggests, the reverse crunch is the opposite of the usual crunch. This is especially good on the lower abs. It ranks better than the usual crunches because of the added challenge of lifting one's body against gravity using the abs muscles only.

It is done by, first, lying on the floor with the arms relaxed at the sides, on the floor. Then, with the feet crossed, the knees are brought to the chest until it is bent at 90 degrees. Then, using only the ab muscles, the hips are lifted off the floor while the legs reach for the ceiling. Slowly, the body is lowered down.

# 3 Abs Exercise - Front plank on ball

For this exercise, an exercise ball and a flat bench are necessary. The flat bench act as the main support for the upper body while the exercise ball is the movable support for the bottom part. The exercise targets the abdominal muscles as well as the lower body for great washboard abs.

The elbows are folded on a flat bench while the balls of the feet are resting on top of the ball. The abs are contracted to make the body parallel to the floor. Then, the user goes back to starting position using the abs muscle only, as much as possible.

# 2 Abs Exercise - Captain's Chair Exercise

The Captain's Chair Exercise involves a special equipment called a Captain's Chair which looks like an elevated arm chair with no seat; it has padded parts for comfort. It is important for toning the abs muscles and the obliques. It also keeps the upper body fit.

The exerciser grips the handholds to keep the upper part of the body stabilized. Then, while pressing the back against the pad, the abs are contracted the legs are raised. The knees are then lifted towards the chest without swinging them up. Slowly, the user goes back to starting position.

# 1 Abs Exercise - Bicycle Crunch Exercise

The Bicycle Crunch Exercise is considered to be among the best abs workout exercises. It directly targets the abs muscles and the obliques. This exercise keeps the whole body moving so that it also tones the muscles of the upper and lower body.

While lying on the floor with the fingers laced together behind the head, the knees are brought to the chest and the shoulder blades lifted off the floor. One leg is straightened out while the upper body is twisted to the opposite side so that the elbow reaches the opposite knee. While performing the exercise, it is important to create a "pedaling" motion just like that used for a real bicycle. The exercise is repeated for the other side.

In conclusion, there are plenty of exercises and workout routines that people can try with some being more effective than the others. Abs Workout Equipment have come up with their top 10 Abs Exercises. Some of these exercises also target other parts of the body for a better toned body to match the beautiful washboard abs. Although difficult at first, a lot of people can master these exercises in no time at all to ensure great abs muscles within weeks of exercise. Moreover, to prevent injuries, it is important to follow the steps correctly and to breathe slowly and evenly.

Looking for more information on how to strengthen your core? Visit Abs Workout Equipment for all the latest ab workouts to help you achieve a washboard stomach.