Effective Fitness Training System

Easy Six Pack Abs:  Tips for Easy ab specific Workouts

You are always busy. You don’t have enough time to go to the gym. You don’t even have time to stand up away from your computer.  But you have a dream.  A lean muscular, fat free, healthy and a more energetic body.  You want to get that six pack abs look.  Want to get that dream?

Before I give you these ab specific exercises you should know that to rellay get that body you want you need to spend some time on total body workouts also.

but this article is to give you some exercises to do that are specific to working your abs. So here we go.

There are some easy abdominal specific exercises that you can do even at home.  Here are some exercises that can easily be done:

• Crunches

Almost all people know how to do this.  This exercise targets the upper abdomen.  It’s one of the basic but effective exercises. To perform crunches, you need to lie on a flat surface with your hands in your chest or behind you head.  Contract your abs, then hold for 2 seconds, then return to your lying position.  Proper crunches are in a continuous and controlled fashion.  Concentrate on your abdominal muscles to pull your upper body up.  Avoid using the neck or shoulders to push yourself up.  This incorrect practice will cause stress and strains.

• Side Crunches

They are basically the same as regular  crunches, except that the main focus is on the oblique muscles which are also called love handles.  It also uses the same technique, only that you are crunching to either side of our abs.  This would burn the sides of your abs.

• Lying Leg Lifts

This exercise targets the lower abs.  with this kind of exercise, you are on the same position as with the crunches,  you lie flat on your back and lift your legs six to twelve inches of the ground.  This would exercise the muscles in the lower part of the abdomen.  When performing leg lifts, place your hand under your buttock.  It adds leverage and helps you get your feet elevated.

If you want to add more weight into the exercise, attach padded weights into your ankles.  These weights can be purchased at the local sports store.  If you do not want to buy weights, you can simply fill up old tube socks with enough clean, unused cat litter to make one or two pound weight.

• V- Crunches

It’s almost like lying leg lifts except your chest is at a 45 degree angle starting out.  Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench.  Once you’ve stabilized, bring your knees toward your chest.  You would be creating a V motion.  The base of the V would be your abs.

• Cat stretch

It’s the same with the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise.  Get down on the floor with your hands and knees, with muscles relaxed and looking straight ahead.  Next, tighten your abdominal muscles while thrusting you back upward as far as you can.  Maintain the position for five counts before lowering your back.

• Bicycle Crunch

To do this, start y lying flat on the floor. Put your hand beside your head then raise knees up to 45 degrees angle and them perform a pedaling motion like what you do when you ride the bicycle.

• Standing Side Bends

Standing side bends encourages the loss of fats in the oblique muscles.  To start, stand up straight with the stomach sucked in, legs straight and hands on the sides.  Simply lean the body from left to right being careful not to rotate the hips and while keeping  body facing front.  There is a variety of side bends, this is the torso twists.  Instead of bending side to side twist or rotate the upper body from left to right while keeping the legs straight.

You can remove your flabby stomach and replace it with six pack abs, as long as you have disciplined and of course the will to do so.

Related articles by Zemanta

• 5 Summer Ab Exercises with Jessica (thindependence.com)
• The Top 10 Best Abdominal Exercises Part 3 (projectswole.com)
• Why A Small Exercise Ball Beats A Big One (fitnesstipsforlife.com)
• How Well Do You Know Your Abdominals? (sheerbalance.com)
• Have You Ever Ended a Workout Early? (fitsugar.com)
• Belly Dance for Feminin Total Body Workout (thindependence.com)
• Increase the Challenge: Crunches on Exercise Ball (fitsugar.com)
• Spice Up Your Push-up Routine with “The Hindu” and “Dive Bomber” [Fitness] (lifehacker.com)
• A Tip or Two for Motivation… (FatManUnleashed.com)
• Want Toned Abs? Don’t Use Momentum (fitsugar.com)

Related Posts

• Build Your Own Interval Training Routine
• The 80-20 Workout Rule - Make Your Workout Count
• Get Lovely, Lean Legs With a Kettlebell
• Interval Training: The Best Way to Exercise
• Kettlebells Adding Combination Kettlebell Exercises To Your Workouts

This entry was posted on Tuesday, September 1st, 2009 at 4:53 am and is filed under Fitness training & guide. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.