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Posts Tagged ‘six pack abs’

The ultimate abs are best reflected on the cover of bodybuilding and fitness magazines. Abdominal flatness becomes a major objective for anyone going to the gym, and why not the muscular abs too? Yet, not everybody who trains also gets the ultimate abs because the number of failures is very high. There is a well-rounded routine of a variety of exercises which make the common grounds for most training. Thus, from the standard crunches and sit ups, fitness experts have developed such variations that allow for angle moves, versatility and efficiency of training.

Developing the ultimate abs comes naturally when following the right method. Some trainers recommend four days of weekly training while others consider that three are absolutely enough. The resting period between the training sessions is just as important because the muscles continue to grow even when not stimulated. The program should also include a special warm-up and a cool down part so that the intense activity is started and completed harmoniously.

The truth about 6 pack abs: It is false to assume that the ultimate abs will grow out of a very severe training routine dedicated to the abdominal muscles. Every training program should envisage balance. Treating the abs different from the rest of the muscle groups represents a huge mistake. Full body training is what helps to reduce the fat deposits and replace them with lean muscle mass. If aerobics, stair climbing, running or rope jumping are not to your liking, try swimming, cycling, mountain climbing, dancing and other sports. Even water skiing and surfing can get you in an excellent physical shape.

As long as you commit to an intense physical activity regularly, the muscles receive the necessary effort and workout training so as to be able to get stronger and firmer. The muscular abs therefore result from harmonious sports activities and not from chaotic or very persistent crunches and sit ups. If you only perform crunches and sit ups, chances are that the abs will get hard rock, but they will be invisible under the thick layers of fat. Hence, moderation and intelligence are an important part of any fitness approach.

There are quite a lot of ways to get abs and it can get somewhat confusing. Reading and hearing so-called “expert” advice coming from all directions – that can be daunting, for sure.

Some people firmly believe that dieting is all they need to get washboard abs, while others beg to differ. Exercise, for them, is their one and only option. They think one is just better then the other; worse, they think one is enough.

Believe me when I say that I can relate. Been there, done that!

The six pack abs truth is that neither side of the argument is right nor wrong. It all boils down to the incorporation of the two.

Combining various ways to get abs is the way to go, and it’s up to you to decide which ones you think will work best for your body and your lifestyle. That is truly the best course of action, especially if you’re really serious about getting six pack abs.

If you keep these 2 important things in mind, you’ll find it easier to create and execute your fitness plan:

1. Stick to a healthy diet; and

2. Create a physical wellness routine.

While these key concepts are pretty much standard, going about them may vary from person to person. There are many effective ways to get abs and picking the right kinds of food is just one of them.

To greatly improve your diet, you have to consider WHAT you need to eat, HOW MUCH you need to eat, and HOW OFTEN you need to eat.

A good flat stomach diet requires that you concentrate on getting a lot of whole grains, high-protein sources, and a wide range of veggies and fruits. Now don’t take out fat from your diet; simply stay away from saturated fats and unhealthy oily foods.

How much of the healthy foods listed above are actually in your present diet? Is your present diet full of fat and high cholesterol? Are your meals mostly made up of processed carbohydrates? Are you consuming too much high-fat dairy products and deep fried foods?

Analyzing and breaking down your eating routine are great ways to get abs. It would be very beneficial if you asked yourself these questions so that you can determine your next course of action.

This doesn’t mean you have to go totally Vegan or stay out of restaurants for good. Perhaps you can order the least processed food item on the menu for a change. Similarly, you can always go for olive oil based food instead of butter. Again, it just boils down to your choices and making the BEST one at a particular time.

A workout routine, which is the second point, is just as vital as improving on your diet. Cardio and targeted abs exercises will help you adapt to a healthier way of life and get your six pack abs real fast.

Certainly, there are numerous ways to get abs, but all you need to remember is to keep your diet and exercise regimen in check. Create a fitness program that works for YOU.

Everyone has their own opinions about the best abdominal exercises. There is, however, one principle that cannot be ignored when it comes to picking great exercises for building six pack abs.

There should be a distinction between abdominal exercises which tighten the muscles and full body exercises which burns fat in the body. A mix of both exercises should be done to get the desired result.

Here is a list of exercises which is left out in most of our schedule.

1. Mountain climbers.

In this exercise you first lay down in the push up position and then basically “run” on the spot. Move both your hands and legs as if you are climbing an incline. But you actually are not moving and you stay in the same place. First bring up one leg to your armpit, then switch to the other.This is a great full body exercise, an excellent fat burner and it really engages the abdominal muscles.

2. Static jumps.

This exercise closely resembles mountain climbing. Come to push up position. Instead of alternating between bringing your legs forward, here you “jump” forward with both legs at once, landing your feet beneath your chest while keeping your hands planted on the ground. Kick back to straighten your legs and repeat. When followed strictly this exercise proves to be very useful. This exercise is a bit tough initially at the same time it is one of the best ever abdominal exercise.

3. Hanging leg lifts.

Mostly this exercise is done on hanging from a pull up bar. Hang with your arms and legs extended. Now raise your knees, bringing them in towards your chest. Do not jerk, use a smooth, controlled motion. The one more tougher variation of the above exercise is- keeping the legs straight and then pulling them up to almost your waist levels.
You can also do pull ups in between the above exercise.

4. Towel slide.

This exercise is best done on smooth surfaces which may a piece of cloth to be dragged freely, just like a tiled surface.

I’ll explain the above exercise like this-Assume you are using a towel. Get into push up position with your feet on the towel. Now, while keeping your legs and arms straight, slide your feet in towards your hands (until they’re more or less in line with your waist), then slide back into the full pushup position and repeat. Try to concentrate on your abdomen while doing this exercise.

The exercises proves doubly beneficial if push ups are done after every 2 or 3 slides.

5. Jack knives.

This is definitely a best abdominal exercise. Lie flat on your back, legs straight and arms stretched out over your head. Now, lift your legs while keeping them straight, and at the same time lift your arms (also keeping them straight) to touch your legs in the air above your waist. Do not jerk while doing this exercise. Maintain a smooth controlled motion. If you find you are jerking again and again, then its time to stop the counts.
The exercises enlisted above are some of the best abdominal exercises. Try to do these along with your routine exercises.

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