Do Not Embark Upon an Abdominal Workout Until You Read This

It is essential to understand the biology of the abdominal muscles before beginning a training programme or routine in order to prevent injury and so that you can better understand the way in which each exercise benefits you and which part it benefits. The abdominals, in relation to other body parts, are relatively simple. There are four main parts and each need to be worked and toned in order to achieve the flat and firm abdominals that you desire.

The abdominal muscles are located between the ribs and the pelvis on the front of the body. The four abdominal muscle groups combine to completely cover the internal organs.

The abdominal muscles are more important than many believe and they most importantly support the upper torso, allow movement of the upper body and hold organs in position by regulating internal abdominal pressure.

The four main abdominal muscles are:

Transversus abdominus - This is the deepest muscle layer. Its main roles are to stabilise the trunk and maintain internal abdominal pressure. It also compresses the abdomen.

Rectus abdominus - Slung between the ribs and the pubic bone at the front of the pelvis. This muscle has the characteristic bumps or bulges, when contracting, that are commonly called 'the six pack'. The main function of the rectus abdominus is to move the body between the ribcage and the pelvis.

External oblique muscles - The external oblique is situated on the lateral and anterior parts of the abdomen. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left. It also functions to compress the abdominal cavity, which increases the intra-abdominal pressure.

Internal oblique muscles - The internal oblique muscle is the intermediate muscle of the abdomen, lying just underneath the external oblique and just above the transverse abdominal muscle. These flank the rectus abdominus, and are located just inside the hip-bones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.

The structure of the abdominals may seem incredibly boring, and perhaps they are, but it is essential to understand before embarking upon an abdominal training programme.

One final thing we must understand is the function of the abs. You may think the only benefit of firmer abs is that you will be presenting a more toned body image but more importantly however, firm abs have strong links to preventing back pain and back injury. The abdominal muscles are key components to providing strength and support to keep the body upright and for movement.

Now that you understand the biology of the abs, you can now begin your abdominal workouts and abdominal exercises so that you can lose the excess abdominal fat that has plagued you for years.

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 Muscles Exercise - Lesser Known Workout Hints For Abdominals

Ab Physical Exercise - User-friendly Exercise Hints For Abdominal Muscles.

Individuals nowadays are really over-busy. Bustling to the gym for an abdominal workout can take in a lot of time. Many of us don't experience time off from the computer. But you daydream of a different torso. You want a fashion model's physical structure. Along with astonishing six pack abdominal muscles. Do you desire that?

Fortunately there is an ab workout that may be finished along your active agenda. The following is a list of fabulous techniques for your abdominal muscle workout.

Ab Workout Crunches

Nearly all people already recognise how to do this. These abdominal physical exercise aim at the top abdomen. This is one of the best ab workout. Lie Down on a flat floor and turn up your hands under your head or along your thorax. Put your feet level on the ground.

Contract your abs and hoist your shoulders and head above the flooring. Support for 2 seconds then decompress. Practice them smoothly and ceaselessly without jerking your trunk. Centering on your tummy to bring up your uppermost trunk. Do not tense up your neck or shoulder muscles. This is the wrong pose and will cause strain and painful wrenches.

Abdominal Muscle Exercise Sidelong Sit up

These abdominal muscle exercises are similar to typical crunch but are directed at the abdominal external oblique muscle which are what we also name "love handles". The movement uses the corresponding technique only it's utilized to each side of your tummy. This abdominal muscle workout is for the sides of your trunk.

Ab Exercise Resting Leg Elevators

Aim at your lower stomach with this move. With this abdominal exercise, you lead off in the comparable place as with the sit up, flat along your vertebral column, but you arise. This aims at the muscular tissues of your lower stomach. Place your hands underneath your backside for leg lifts. This adds leverage and should aid you to lift your feet. For more of a abdominal muscle exercise challenge, you may tie padded weight units around your ankles. You may discover ankle weight units with variable straps at local athletics equipment stores. If you don't require to purchase exercising weights, you could fill used tubed stockings with clean, new kitty litter to create a 1 to 2 pound weight.

Tummy Workout V Sit up

Start with your chest at a forty five point slant to your legs, just comparable the resting leg hoist. Find a seat near the border of a work bench and position your hands behind you. Lean backwards along your hands. Bring your knees upwards toward your chest. You will end in a V pose. Your abdominals are settled at the base of the V.

Abdominal Muscle Exercise Cat Reach

This motion is analogous to mobilities a cat makes when it reaches its spinal column. This is a smooth and fast ab drill. Begin along your hands and knees and look straight ahead with your muscular tissues made relaxed. Tighten your abdominal muscle muscular tissues and roll your spinal column up as high as possible for you. Obtain the pose for a count of 5 before loosing your back.

Abdominal Exercise Cycle Sit-up

Set About this abdominal work out by lying on the floor. Lay your hands beside your head, support your spine along the flooring and bring up your knees skyward like you're peddling a bike. This ab physical exercise will target your lower abs.

Ab Workout Upright Side Twists

This abdominal workout will tighten up your oblique muscles and tone you in that area. Start Out from a standing up stance with your hands on your side. Support your tummy in and sustain your legs level. Slant your uppermost torso from left to right while holding the

I have seen a few crazy ab workouts in my lifetime. If you want to learn the correct ways to do an ab crunch for a flat stomach - save yourself time, money and headaches by visiting my blog for some fun advice. Also visit to discover the one thing that you must never do while exercising your abs!

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.

Six Pack Abs Workout - Top 10 Checklist For Losing Belly Fats and Getting Wash Board Abs

Here are the top 10 check list to look out for when you are trying to get rid of your belly fats or wanting to define your six pack abs.

1) Low Rep High ContractionLearn to workout your abs using lesser repetitions with focus on the contraction and stretching of your abdominal muscles. You need to know that your abs exercise techniques are more important than the number of repetitions you do.

2) Abs specific exercises

Involve different abs exercises that concentrate on different abs muscles at your abdominal area. Different abs muscles include your rectus abdominis, obliques and core muscles.

3) Less rest in between sets

In order to get the best effect out of abs training, try not to rest too long in between sets. The optimal rest time should be only 30 seconds in between sets.

4) Do not over train your abs

Train your abs as a small body part not more than 3 times a week. You need to know that abs workout is consider the least priority when comes to defining your six pack abs. Losing the belly fats above your abs muscles should be your priority. Instead you should concentrate most of your training session on major muscles weight training and interval training that boost your metabolism rate.

5) Watch your diet

Do remember that about 80% of how you look is about the kind of food that you consume. So having a healthy diet is a major factor you need to look into when losing your belly fats. Eat healthy food like vegetables, fruits and poultry instead of processed and junk food.

6) Do not starve yourself

Most people thought that starving will helps to lose fats and get a six pack abs. The truth is that you will only gain more fats out of it because your body will store fats when they sense that you are on starvation mode. So what I advise here is go for at least 6 meals a day with small serving each meal. In this case you will avoid hunger and will also prevent you from eating too much.

7) Work on other major muscles

Working on your abs alone won't help to define your abs. You need to reduce your body fats percentage in order for your six pack abs to be shown. Thus working on other major muscles helps to increase your muscle mass and increase your metabolism rate. Thus burn fats more rapidly.

8) Learn to use core control methods for weights training

Try to stabilize every movement on your weights training. You will be surprise that when you are working on other muscles area, you will actually need your core muscles to stabilize the action. Thus having a good core control will helps to prevent injuries and improve your abdominal muscles.

9) Include cardio activities

Try to include at least 3 time cardio workout every week to improve your oxygen intake and burn fats faster.

10) Involve in interval training

You should already know that getting your six pack abs is about losing the belly fats above it. Thus you need to burn your belly fats in order for your abs to get revealed. One of the best ways to improve your metabolism rate and burn fats faster is by doing interval training. Interval training is basically a workout that involves multiple stop and go action. A simple example would be sprint and jog.

Building and getting your abs defined can be the easiest or hardest part of every person. When you get everything right you will find that getting a six pack abs can be very easy to achieve. Just keep in mind that you can't get your washboard abs through excessive abs training, you need to mix a combination of weights training and healthy diet for best effect.

I recently came across a program that include on these checklist for losing excess abdominal fats and defining six pack abs. It covers a full body workout program and a nutrition diet that allows you to get rid of those belly fats and reveal the hidden six pack abs. I had applied this abs program with some of my clients and huge result was seen. Thus I highly recommend anyone that is serious about losing their belly fats or wanting to define their six pack abs to check out: Truth About Abs

Wayne Revlon is a fitness consultant as well as a personal trainer for many years. He had help countless of people to achieve their fitness goals and attain their six pack abs body. He had set up absbuilder.com as a guide for people to learn how to get a firm and washboard abs.

Learn more about how to get a six pack fast at absbuilder.com

3 Abs Workout Mistakes

I have logged thousands of personal training sessions over my career and everybody wants to know more about abs workouts and abs exercises.

My clients want to know how to lose stomach fat and get a six-pack, or at the very least they just want to lose stomach fat so they have a firm abs that look good in their clothes (and naked).

I can't blame them. Who doesn't want a nice looking midsection? Who doesn't want to get firm abs or get lean enough they can say they have a six-pack.

The problem is that 99% of them all have the same misconceptions about abs workouts and abs exercises and how to really lose stomach fat and get firm abs.

I've narrowed down the mistakes, myths and misconceptions surrounding abs workouts and abs exercises to my top 3.

These 3 abs workout mistakes are made by just about everyone I've ever trained, designed a program for, or consulted.

Are you making these same mistakes?

1) Spending too much time doing crunches. I'm just going to come right out and say it...you don't need to do crunches to get six pack abs and you sure as heck don't need to do crunches to lose stomach fat or even get a firm abs.

Crunches simply don't work enough muscle and don't burn enough fat calories to be thought of as a worthwhile exercise in order to lose stomach fat, let alone get firm abs or a six-pack.

Spending 20 minutes a day doing hundreds (or thousands) of crunches is like electing Big Bird or Elmo president.

Sure they may sound good and have all the answers, but it just doesn't make much sense electing a puppet to such a high office (sorry, that was my attempt at a joke).

Doing hundreds, or even thousands, of crunches will strengthen your abdomen, that's for sure, but what does it matter if you still have a layer of flabby goo covering up all the hard work?

Instead you need to focus on full body workouts and full body abs exercises in order to lose stomach fat fast and get the firm, toned stomach or six pack abs you're after.

Take for instance this abs workout, using only full body abs exercises, I designed for a client. Do this mini-circuit before your regular workout, when you're still fresh, so you can really hit your abs hard.

1A) Dumbbell Overhead Squat - 10 reps

1B) Mountain Climbers - 30 seconds

1C) Reverse Plank - 30 seconds

Do that in a circuit format, resting 20 seconds after the final exercise before repeating it again 2 or 3 times. Do that for a few week and you'll definitely see a difference in your abs and you will lose stomach fat.

2) Throwing all your hard work out the door by eating poorly. What good does it do to work so hard in your fat loss workouts only to come home, or leave your home gym, and eat junk?

What sense does it make that after all your hard work, you ruin it with poor eating habits on a daily basis? This is quite possibly one of the dumbest things you could do. I don't mean to be rude, I'm just trying to put it bluntly.

If you want to lose stomach fat and get firm abs, or even six-pack abs, you need to clean up your diet and stop eating so poorly. You need to quit eating processed junk found in boxes and bags like crackers and chips, stop eating things like bagels and processed breads and start eating more fruits, vegetables, lean proteins, nuts, legumes and healthy fats.

You also need to start eating multiple times throughout the day, and this especially means eating breakfast. It also means cutting out the late night snacking and cutting down on alcohol.

You know what to cut out, so do it.

Remember what your goals are. You want to lose stomach fat and you want to get firm abs. Eat like it!

3) Not actively flexing, or bracing, your abs in every exercise. It's sad that I have to say this, but all too often, people don't actively flex their abs while doing an abs exercise.

I don't know why. You'd think that because you're doing an abs exercise that you'd be flexing your abs hard every repetition, but too many people just go through the motions and to way too fast.

You need to slow down and actively flex your abs when you're doing an abs exercise. And for every exercise that's not an abs exercise, you need to brace them like somebody is about to punch you in the stomach.

Doing so will ensure that you learn to "control" your abs and make sure that when you do lose stomach fat that you'll have a defined and toned midsection worthy of praise.

I also want you to think of it this way...every exercise should be an abs exercise. If you brace your abs during every single exercise in your fat loss workout, you'll essentially turn every single exercise into an abs exercise. Doing a chest press, brace your abs. Doing a lunge, brace your abs. Every single exercise you do, whether you're working your abs specifically or not, should be turned into an abs exercise.

If you stop making these vital abs workout and abs exercise mistakes, and start doing full body workouts with full body abs exercises, I guarantee that you'll begin to lose stomach fat and get firm abs (and maybe even that sought after six-pack) in no time.

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