Abs Workout

Abs Workout Bye-bye muffin top
When most people think “abs,” they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama.

Here are 24 moves, from simple to killer, that will keep your daily core workouts interesting!

Abs Workout

Get more from your core
You’ll get more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips:

•Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.
•Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other. Abs Workout
•Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

A new kind of crunch
Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here’s how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape. Abs Workout

Do 3 sets of 15 reps 3–4 times a week.

Bridge opposite arm-leg reach
Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith.

1. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side.

2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.

Low-belly leg reach
This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps. Abs Workout

This is an advanced Pilates move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support.

Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Donkey kickbacks
A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.

Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.

Repeat 8 times; switch legs and repeat. Abs Workout
Copyright: health.com/health/gallery/0,,20664616,00.html

Abdominal Workouts

Abdominal Workouts So you’ve been at the gym, doing crunches like it’s high school gym class all over again, and the results have been—well, disappointing. Sound familiar? That’s because when it comes to ab exercises, crunches are pretty basic, boring stuff. But you’re not a beginner, and your workouts should never be boring.

Abdominal Workouts

The solution? It’s time to push your abs to exhaustion—and fight the flab—with new ab exercises that are anything but routine. And it’s not just a six-pack you’ll get: Maintain strong abs, and you’ll help prevent back pain, boost your agility, and increase your flexibility, says Tom Holland, exercise physiologist and author of Beat The Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag. Abdominal Workouts

8 Unconventional Moves for an 8-Pack >>>

But no matter how tough these exercises get, always remember the golden rule of ab workouts: quality over quantity. If you’re still cranking out 2,000 fast-paced crunches a day, you’re wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you’ll be building up to 30-second sets of quality moves—and admiring those washboard abs you’ve always wanted—in no time.


Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

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Holland says: “The plank is pretty much one of the only exercises where you’re getting your entire core. You’re working the front and back of your abdominal area at the same time without any equipment. You’re getting your rectus abdominis, your obliques, and your lower back. It’s so simple and effective that you can do it anywhere.”

Exercise 2: Cable Rotation >>>


Stand holding a cable with both hands out in front of you at just under shoulder height. Keeping your arms fixed and straight and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center. That’s one rep Alternate sides for one set of 10 complete reps.

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Holland says: “This move really targets the obliques and is sports-specific, so it’s great for golfers, tennis players, baseball players, and people who do racquet sports. Make your exercise as close to the movement that you’re going to do in your sport and you’ll get the biggest gain.” Abdominal Workouts

Exercise 3: Bicycle Crunch


Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.

Holland says: “With this movement, you’re targeting all three key areas at the same time. It combines a regular crunch, the side-to-side motion that targets the obliques, and the reverse crunch that hits the lower abs.”

Exercise 4: Cross Crunch


Lie on your back with arms and legs diagonally out so that your body forms an “X.” Keeping arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. That’s one rep. Aim for one complete set of 10 reps.

Holland says: “It’s a simple exercise, and you’re safe and supported on the ground. With the legs coming off the floor, you’re getting your lower abs. And because you’re coming at an angle, you’re hitting your obliques and your rectus abdominis, too.” Abdominal Workouts

10 Ab Workouts Under 10 Minutes >>>


Kneel on a mat with your hands on a Swiss stability ball. Keeping your back straight and your abs engaged, roll the ball as far away from you can, then slowly roll back to starting position. Aim for two sets of 10 rollouts.

Copyright: mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

Exercise For Love Handles

Exercise for love handles – how to do it correctly.

Exercise for love handles are actually a surplus of your tummy fat and are very prominent giving your hips a not too good silhouette.


A workout routine that concentrates on your midsection is the best exercise for love handles whether they are evident or not.


exercise for love handlesCycling is a good exercise for that bulging waistline. You can cycle around the park or use a stationary bike. This activity does not only work on your love handles but is also good in building strength for your abdominal and upper thighs.


If you go to the gym, you will notice that there is a lot of equipment that can be used to help shed your midsection’s fat. There are the rowing machines, weight machines and various abdominal exercise apparatus.


There are also the floor exercises which you can do if you cannot go to the gym. Some of these are Pilates, yoga, dance and other slower aerobic trainings. Nevertheless, the best exercise for love handles is something that is done on normal, moderate and more periodic and caloric burning. This does not at any rate say that the floor exercises will not work.


In order to have the good exercise for your bulging waistline, it is important to focus on the frequency of doing the exercises. Cycling may not apply to people who are somewhat less physically able. Most people lose patience after sometime and give up. Exercises like walking and jogging may take a long time to get rid of love handles.


Then there are other exercises that help you to lose them fast, but are too strenuous for some people. One such exercise is elbow to opposite knee crunch. It targets the oblique muscle.


It involves lying down and touching the knees with opposite elbows. It is really a difficult, almost painful, exercise for those who have puffed up and hard stomach. If you are a very busy person and cannot leave your house or cannot afford to go to the gym, there are options which you can choose from.


You can opt to do sit-ups, crunches and torso twists as all of these works well on the abdominal area. The push-ups and pull-ups as well as light kettle-bell workouts are also another option. Decide on what will work best for you and find a space where to do your routine. It is not enough to just go and find what the best exercise for love handles; it is acting on it that will do the trick.


Do not submit yourself in doing heavy weightlifting in your objective to do away with those tummy fats. Not even strenuous lengthy workouts will do the trick. A good schedule which you need to follow on a regular basis is what is essential. You can set aside 10 minutes in the morning and 20 minutes in the evening.


Make it habitual. A regular exercise scheme is the real answer to losing those belly fat and ultimately shedding those unwanted pounds. There is, however, one condition and it is about your lifestyle and diet. You will have to drastically discipline both if you are serious about losing weight.


Exercise for love handles to be gone soon.

Good Core Workouts

Good core workouts and effective Core Exercise

Good core workouts and core strengthening exercises mostly are effective when torso performs as a single solid unit plus both front/ back muscles contract at a similar time, multi-joint movements are performed as well as stabilization of the human spine is monitored. The Abdominal bracing is often a technique used during the core exercise training exercises. To correctly brace, one should attempt to pull their navel back in gently toward their spine. This action initially recruits transverse abdomens. One should be able sufficiently to breathe evenly as well as bracing and little hold your breath, exercise for love handles.


good core workoutsThere are several exercises that will help strengthen the core. Large numbers of core strengthening training exercises can be performed at home with little equipment while some need the use of gadgets and equipment.


What Are the Most Effective Core Exercises?


Core exercises are mainly effective when they associate many muscles throughout one’s torso that cross many joints and work along to coordinate stability. The Core muscles require working well as a unit, contract at a similar time, across joints so as to stabilize the human spine. Some best core exercises include simple bodyweight exercises such as the following.


• Dragon Flag Advanced the Core Exercise. Credited mainly to martial arts king, Bruce Lee. Dragon Flag is actually arguably one among the more developed bodyweight exercises one can do.

• Quick Core Workout

• If you want simple, effect core workouts, this routine does not take mush equipment and time but covers every basic core muscles, good core workouts.

• Plank Exercise: Begin Position | Finish Position

• Side Plank Exercise: Begin Position | Finish Position

• The Common Push Up

• V-sits

• Push Ups

• Squats

• Back Bridge

• Hip Lift

• Oblique Twist

• Plank on Balance Balls

• Lunge with Twist

• Superman


Best Equipment for Better Core


Other exercises which develop core strength are the use of tools such as stability balls, medicine balls, Yoga, kettle bells, wobbles boards and Pilate’s.


Benefits of a Good Core Strength


A Strong Core Reduces the Back Pains


Abdominals get all credit for protecting our back and being our foundation of strength; however they are simply a small portion of what makes the core. In fact, it’s weak and unbalanced the core muscles which are linked to most low back pains. Weak core muscles end in loss of appropriate lumbar curves and swayback postures. Stronger, balanced muscles of the core help maintain appropriate postures and reduce strain on our spine.


A Strong Core Improves Athletic Performance


Because the trunk and torso muscles stabilize our spine from our pelvis to the shoulder and neck, they allow transfer of power evenly to the legs and arms. All powerful movements start from the middle of the body work out, and not from the limbs only. Before any powerful or rapid muscle contractions could occur in the final extremities, the spine should be stable and solid and the more stability the core has, the most powerful one’s extremities can contract. Good core workouts to help you get into shape.

Workouts For Lower Abs

Workouts for lower abs? There are numerous ways to find the best lower abs workout techniques but the ones that produce positive results are not always easily found in the internet. It is important for you to understand the basics about training the lower abs.


Workouts for lower abs to attain the best dream body


When you regularly perform exercises targeting your abs, you will certainly develop a good set of toned abs muscles with strong core, but they will not be visible to you or anyone if you have thick layers of fat covering them. Lower Abdomen is one region where the body holds the most stubborn layers of fat compare to other parts of our body and it takes more than just lower abs workouts to remove them.


workouts for lower abs

The best ways to effectively lose fat in that region are:

Diet – don’t starve but change your eating habit by balancing your meals with nutritious fat burning foods Perform right combination of Resistance Training and Interval Training

It is when those two things are incorporated with your ab workouts and exercises that the best results for your abdominal muscles will show up.


Here are the 4 workouts for lower abs you can do along with Resistance Training and interval training:


  1. Hanging Leg Raises

Position yourself under a pull up bar, and then grip the bar with both hands (your palms should face forward) at your shoulder’s width apart of distance. Pull yourself up slowly and keep your legs hanging down with your toes pointed out. Slowly start raising both your legs up and forward until you form a 90 degree angle. Get back to original position and repeat


  1. Bicycle Crunch

Start off by lying on your back with your both hands touching your ears and then bring your knees up to 90 degree angle with heels leveled with the knees. Lift your head up slightly and start pedaling. As you begin pedaling, touch your left elbow to your right knee and then right elbow to your left knee.


  1. Reverse Crunch

Position your back on the floor with your arms stretched out slightly away from your sides and place both your palms on the floor firmly. With your feet held together, lift your knees up to 90 degree angle while keeping the lower legs bent slightly.


Now, raise your hips by pushing your pelvis backward using your lower abs muscles, till your knees are over your chest. Go back to your original position and repeat.


  1. Alternate Leg Raises

Begin with your back firmly positioned on the floor, place both your hands behind your head and rest both legs flat on the floor. Now, lift your right leg straight up to slightly close to 90 degree angle. While holding your right leg at that angle, raise your left leg to reach the same angle.


Now slowly drop your right leg to the floor while holding the left one firmly up. As soon as you rest your right leg on the floor, start dropping left leg to its original position and then repeat the whole process again.


So, start with proper diet and incorporate these four lower abs workout exercises with strength and interval training, and you will be well on your way to get your midsection sculpted the right way into six pack abs.


Most importantly, to achieve best result within short period of time, start today.


Workouts for lower abs for the ultimate core workout.