Workouts To Firm Up Your Abs Fast

The goal is to have a tight stomach but not everyone is going to be successful in their goal with the same workout. The exercises and equipment needed to take your abs to the next level might be very different from one person to another. The goal is to find out what works you.

Regardless of the exercises to build nice abs that are sure to work for you, putting variety within your workout is crucial for getting an all over workout. Using the exact same workout and continuing to keep building the same muscles wouldn’t work for anyone. Many people are able to find great ab workouts in a variety of ways. For some people their ab workout routine is based on simple ab exercises that target all of the different ab muscles and can be done without any equipment within their homes.

Targeting all of the core ab muscles is the key to getting a great workout here. Pilates has proven to be an extremely effective tool for targeting abs and getting the desired flat abs women search for. Pilates offers a number of basic ab workouts that normal ab exercises cannot target. With Pilates the movements are easy to do both from a technical stand point as well as easy to do from home.

Other people base their ab workouts around going to the gym. Joining a gym gives you access to a variety of cable machines that can help you work your ab muscles through a wide range of angles. Plus, there are a variety of non cable weight machines that are also designed to target the abs in several different ways to give you a full workout. Also, joining a gym give you access to trainers and instructors that can give you tips of good ab workouts.

Somewhere in the middle between gym equipment and doing ab exercises on your own lies the exercise ball. Many people have found this ball extremely useful in their ab workout routine and have seen dramatic changes in their bodies due to this ball. With a typical ab routine done from home, you are exercising just one section of your abs at a time as you do the exercise.Pixabay Image 2277451

With an exercise ball, you are able to target a larger mass of muscles all at the same time. The exercise ball can be used in several ways. You can sit on it to perform an abdominal curl. You can also lay flat on your stomach on top of the ball to gain access to working your obliques, the rectus abdominus and the hip flexors. Or you can place the ball under your feet as you lay on your back in order to perform a variety of exercises as well.

Some people have found that one of these ways to exercise their abs is working for them and they stick to it. Others have found that a variety of ab workouts using a variety of techniques gives them the abs they desire. With either method, being diligent in your workout and making sure that you truly are targeting all of your ab muscles will give you the stomach others would be jealous of.

The Best Ab Exercises

When first starting to workout your abs you go right for the crunches right? They are the exercise that most people do when they are on the rod to getting their ab muscles in shape. But, are these the best kind of exercises for you to get the flat tummy or the six-pack you are after?

The gym teachers of the past must have known something because crunches are one of the best exercises you can do for your abs. But, like most things in life, the basic crunches that we used to do in gym class have evolved into a better workout and one that is overall better for your body.

Sitting on an exercise ball to perform your crunches is a great example of how crunches have changed over the years. The ball is aced under your mid or lower back. You can place your arms behind your back or cross them over your chest. Use your abs to pull the bottom of your ribcage down towards your hips. The goal is to keep the ball stable. This is part of the way that you are working more then your abs with this simple exercise.

Another way crunches have improved is through the placement of your arms. In elementary school the ways we were taught crunches was to place your hands behind your head or cross them over your chest. This new and improved crunch specifically works your upper abs by keeping your arms extended straight behind the head. The goal is to use your abs to lift your shoulder blades off the floor while keeping your arms next to your ears. You do not have to sit all the way off of the floor as was done in the past.Screen Shot 2017-08-04 at 22.27.59

The reverse crunch has also proven to be one of the best ab exercises today. Rather then bringing your torso up
off the ground, you bring your knees in towards your chest keeping your feet together. The point of the exercise is to use your abs to left your hips off the floor rather then using your legs to create the momentum

And finally crunches have improved in one final way. It is called the full vertical crunch. This crunch involves the upper and lower abs. It is done by lying on your back with your legs extended towards the ceiling. You place your hands behind your head and lift the shoulder blades off of the floor. At the same time you create a ìuî shape with your torso by pressing your heels towards the ceiling.

While crunches are one of the best ab exercises, there are a few other exercises that work your abs just as well. The bicycle exercise has proven to target the rectus abdominis muscles which will give you that six-pack you have been after as well as the obliques which is your waist.

For this exercise you lay face up on the floor with you hands laced behind your head. Bring your knees in towards your chest and lift your shoulder blades off the floor. Straighten your left leg while turning your upper body to the right bringing your left elbow towards the right knee. Then, switch sides continuing to alternate for 2 to 16 reps. This exercise plus several others like the captainís chair leg raise and the ab rocker will get you on the road to great abs.

Mistakes with Your Ab Workout Routine

Having nice, cut, flat abs is the goal for many people today. Men have a desire to achieve a six pack and women have the desire to gain a flat stomach. Unfortunately, many people are going about getting cut abs by making huge mistakes.

One big mistake that people are making is that they are not intensifying their workouts over a period of time. When someone is starting out in a new workout routine, it is wise to take it slow. Push your body so you are getting a good workout but, not so hard so that you are paying for it the next day. For instance it is like when someone chooses to do a cardio workout by walking.

Over time of doing the dame walking pace, they are not going to see the results they want. In order to continue to see results, the workout has to be intensified over time. Start by walking then eventually, starts jogging then running. Or walk faster or longer. It is the same thing with ab workouts. Start off with a certain amount of crunches and as you continue with the exercise over time, add more crunches to your routine.

Another mistake people are making in their ab workouts is that they are not doing the exercises correctly. Ab exercises are supposed to target our abs. Some people are using their leg strength or their necks to perform the exercise. This only leads to neck pain.

Lay your hand on your abs as you perform the exercise slowly for the first time. You should be able to feel your ab muscles being used. You can then learn how to target those muscles as your go through your ab workout. Another thing that will help you in your ab workout is to brace your abs before each exercise as if someone is going to punch you in the stomach. This will protect your back as well as target your abs.

Plus, if you use this technique in other exercises that are not necessarily targeting you abs, your abs will be getting a workout anyway. Another way to protect your back is to stay away from exercises that will cause you to bend over or round your back. This might lead to a back injury.

Crunches today are no longer preformed like they used to be. We have laid aside the lifting your full torso off the floor in order for your chest to hit your knees. There are several different types of crunches do in a variety of ways that can be done without injury and will target the ab muscles that will give you sexy abs.

By avoiding these simple mistakes with you ab workout routine, you will be able to double the effectiveness of you ab workouts. Along with simple ab exercises, add interval training and resistance training to your routine. You will quickly be on the road to getting the flat stomach and sexy abs that you have always dreamed about having.

Killer Lower Ab Exercises

While getting flat, ripped bas is the goal, some people are going about exercising their lower abs incorrectly. It is Screen Shot 2017-08-04 at 22.23.05very easy to incorporate other muscles into the exercises meant to target lower abs. In order to perform these exercises correctly, there are a few things that youíll need to keep in mind.

Exercising your lower abs is not about how many reps you can do at a time. It is about really targeting the
muscles and making them work. You will feel your lower abs working when you target them with the right exercises.

Plus, when your lower abs begin to get tired from too much of a workout, you may start to not feel them as much. Listen to your body. Do not over strain them or you will be paying for it the next day.

A great lower ab exercise that specifically targets your lower abs targets your transverse ab muscles. The Transverse Abdominus runs horizontally under the Rectus Abdominus (muscles that run vertically and pull your front pelvis up towards the belly button) and are the muscles that pull your belly button in towards your spine.

This exercise is preformed by kneeling on the floor with your palms flat on the floor in front of you. You simply pull your belly button in as much as you can using your lower abs. Try to relax the rest of your body to ensure that the work is being done by your lower abs.

If you are a beginner, start by holding the position for 10 seconds then relax. As your body gets used to using these muscles, you can lengthen the exercise to holding the position until you can not feel it anymore or for up to 2 minutes or you start feeling other muscles contracting more.

If you are a beginner and you are unsure if you are performing the exercise correctly, test yourself my lying face down flat on the floor and performing the same exercise. This position will allow you to be able to feel your lower abs better therefore ensuring the exercise is done correctly.

Another great lower ab exercise starts with you lying flat on the floor on your back. This exercise works by moving your legs and targeting your lower abs. The goal here is to keep your abs tight throughout the exercise. Once you stop feeling the tightness in your abs or you feel pain in your lower back, stop the exercise.

To perform the exercise, one leg is kept on the ground and the other leg is kept in a bent position. Keep the thigh muscle of your bent leg perpendicular to the ground. Using your lower abs, move your leg towards the ground until your foot touches the floor. Work both legs with this exercise.

As the exercise gets easier for you and you are looking for more of a challenge, you can straighten your leg in order to increase the demand on your lower abs. To further increase demand on lower abs, lower both legs straight at the same time. Keep in mind that this exercise should be done slowly and with a lot of concentration. Perform 2 to 3 sets of 10 to 15 reps each.

Ab Workouts for Women

Women crave flat abs, a ripped core and a sexy six-pack. They hunt after the thrill of being able to show of their mid sections that men drool over. For some women, the disbelief of actually getting to a place where they can show off their mid sections is overwhelming.

Surprisingly to some women, is the idea that you need to loose the excess body fat around the midsection is misconstrued. They donít target their ab muscles because they are overwhelmed with the idea that they need to loose the weight to do it. Or, they are doing tons of crunches but, neglecting a full body workout. In actuality, by giving yourself a full body workout you can still achieve flat abs. Building muscle helps to burn calories. Muscles burn calories twenty-four hours a day even while you are sleeping.

The more you gain muscle with weights or simple exercises like lungs or squats will help you get stronger, build muscle, burn fat, and get a flat stomach. One way women are looking to accomplish this is through Pilates. Pilates strengthens your whole body by focusing on your core. Cardio is another technique women use to get the abs of their dreams. A good way to start out is doing a low intensity cardio workout like speed walking. The thing to remember with cardio is that as the months of doing it roll by, the pace you do your workout at has to increase.

Certain ab exercises have added to the success of women achieving the ab they want. A great ab exercise is raised leg crunches. This exercise is done laying flat on the floor on your back with your hand behind your ears. Bend
your legs at a 90 degree angle off of the floor. Pull both knee towards your head forcing your core into a crunch position.

Then, lower our core down into a resting position by lowering your knees back into their starting position. This exercise intensifies the concentration on the core muscles while combining all of the muscles of the legs which is a key feature for ab workouts for women.

You can repeat each movement for 30 seconds.

Another kind of crunch exercise that will combine all of the abdominal muscles and all of the muscles in the lower and upper legs is something some women call Super crunches. Like raised leg a crunches, this type of crunch exercise is also done by lying flat on your back on the floor. Bring your legs into a bent position 90degrees of the floor and parallel with the ceiling.Screen Shot 2017-08-04 at 22.01.21

Then, bring both knees towards your head and crunch your core. Make sure that you are targeting your abs and are exhaling as your bring your knees towards your head.

You can repeat this exercise for 30 seconds. Crunches are vital for a women to achieve flat abs because they blast through fat and raise the metabolism which helps to burn calories while building muscle. They also allow women to work at their own pace and to work up the intensity level with time.

Abs Workout Essential Info

Sexy, ripped, flat abs is the goal for many people. They strive to be able to show off their stomachs and feel better about the core of their body. Achieving great abs goes beyond just looks. Ab muscles provide the body with movement and they support the trunk of the body. They also assist in helping you breathe. Whipping your abs in shape will get you on the road to feeling better overall. Working your abs also improves core strength. Improving core strength improves your back alignment and assists in reducing back and neck strain.

It is very important to target all of your ab muscles when trying to achieve cut abs. The abdominal muscles are a group of six muscles that extend from the ribs to the pelvis. The pair of ab muscles residing on each side of the torso are known as the internal obliques. In addition to movement and support, the internal obliques are used to rotate the spine and used in the lateral flexion of the spine. There are also the ab muscles known as the external obliques. These are the pair of external ab muscles that are located on either side of the torso. Like the internal obliques, they assist in rotation and the lateral flexion of the spine.

Also part of the ab muscles are the rectus abdomius. These are the muscles that are closest to the outside of the body and are responsible for creating the six-pack look. The final set of ab muscles are known as the transverse abdominus muscles. Unlike the rectus abdominus, they are the deepest of the 6 ab muscles. Although you cannot touch this muscle from the outside, they have a tremendous effect on the bodyís posture. They wrap around the torso creating a similar effect to a back support belt.

While many people have seen results fairly quickly by doing a great ab workout, some people struggle to get their bodies into shape. The reasons they might not be seeing the kind of results they want varies form person to person. It might be that they are not targeting their ab muscles in the right way. It might be that they are not intensifying their workout as they process with it over time. Or it could be that they are doing the wrong kind of exercises altogether.

What some people do not understand is that any exercise can be an ab workout. You can accomplish this by tightening your abs as you do you other exercises. Brace yourself like you are about to get punched in the stomach. This works your abs while you are doing your cardio and other exercises.

Whether you have found that using the exercise ball is the way to get you the abs you are looking for or you use the equipment at the gym, getting the ab of your dreams will not only give you a boost in confidence. Getting the abs of your dreams will improve your overall health, strength, posture and dexterity.

Low Carb High Fiber Foods Are Not As Disgusting As They Sound

When you hear the term low carb high fiber foods, you probably picture carrot sticks, rice cakes and anything else that doesn’t sound the least bit appetizing. That’s just not true, however, as you can find many good, and delicious, food choices when it comes to eating low carb high fiber foods. Think of it more in terms of a high protein low carb diet, with more vegetables, meat, and good carbs, which you’ll eat in lower quantities. There are many places to get menu options when it comes to eating low carb high fiber foods, you just have to know where to look.

Online

You can find many menus to help you know what to eat when you want to follow a diet with low carb high fiber foods. Online resources like diet and fitness pages, forums, and more can give you high protein low carb diets that are delicious, filling and which will help you lose weight fast. Just make sure you follow the diet ninety percent of the time or more if you want to see results.

Eating Out

You can even find low carb high fiber foods on many menus nowadays when you’re eating out. That’s because restaurants know that their customers are looking to reduce their waist lines so they are trying to help out by providing food that will fit within high protein low carb diets. If the menus don’t have low carb high fiber foods, they will usually let you tailor menu items to fit within that category so that you don’t have to cheat on your diet while eating out.

Get Exercise

To see faster and better results, make sure you get plenty of exercise while you remain on your diet of low carb high fiber foods. Walking for thirty to forty five minutes is a great way to lose weight. It’s low impact, it’s easy and fun, and the time will pass nicely if you bring an Ipod or some other MP3 device with you. It’s a great way to get exercise, it lets you enjoy the outdoors, get some fresh air and you’ll feel better. Of course, there are many other exercise options that you can partake in while remaining on your high protein low carb diet but walking is a great choice that you can do anywhere, anytime and you’re more likely to stick with it if it’s low impact and fun.

Know What Not to Eat: Foods to Avoid on Low Carb Diet

Losing weight can be hard, especially if you have been dealing with this issue for your whole life. Anyone who is trying to lose weight should go on a low carb diet. There are many benefits offered by a low carb diet, but namely it will help you burn fat and gain muscle quicker than any other diet. Not only that, but as well you can make it a long-term thing, rather than only for a week or two as is with other diets.

The first step to starting a low carb diet plan is learning what foods to avoid on low carb diet. This is important because really, as soon as you learn about what foods to avoid on low carb diet, you will know what you can enjoy and this is when you can really start mixing it up and having some fun.

Some Fruit Surprises

Of all the foods to avoid on low carb diet, you may be surprised to know that there are certain fruits you should avoid. Most people think that all fruits are healthy and that they can eat as many of them as they want but this is actually not true. Bananas, watermelons and similar fruits have a very high glycemic index meaning that they are high in sugar, and so although you do not have to completely restrict them, you should avoid eating them too often.

When it comes to foods to avoid on low carb diet in regards to meat specifically, liver is really the only meat that is included here. All other meats are generally okay, unless they have filler or breading.

Keep Track of Your ProgressScreen Shot 2017-08-04 at 21.36.54

Not only should you keep a food diary listing what you eat and when, but you should also keep track of your weight loss progress. Write down your weight and even your measurements at the start of the diet, and then keep track each week or as frequently as you prefer, so that you can see the improvement you are making. This will help boost your self-esteem and keep you on the diet.

It can be hard to deal with learning what foods to avoid on low carb diet especially since some of them are probably your favorite foods to eat, but it will be well worth it in the end and you will notice results almost immediately if you work hard and stick to this diet honestly.

Sticking To High Protein, Low Fat, Low Carb Foods

If you want to begin a diet and you want to be able to stick to it, you will have to find a diet that doesn’t feel like a diet. If you are the type of person who has failed on diets before, you will know that starting a new one is frustrating. Attitude is a good part of diet success. But getting a diet that uses high protein, low fat, low carb foods and that tastes good will also help you to succeed.

Eat Right All The Time

If you want to start a diet, you will want to stick to a diet that uses high protein, low fat, low carb foods. This way, you will still be able to eat tasty meals and also become healthier at the same time. A low carb diet meal can be easily prepared so that you can get healthy and still get the good taste that you want. For dinner, you will want to have a main course of meat, whole grain rice and vegetables. Add a salad as an appetizer if you want to. Salads are important to any kind of diet, but it is a great addition to keep you eating only high protein, low fat, low carb foods.

If you want to stick to this type of a diet, you will want to do some research so you can learn what high protein, low fat, low carb foods are. You would be surprised at some of the things that are still tasty yet fall into this category of foods. Fruit and vegetables are a big part of this kind of a diet. And with fruit, you can easily make some great snacks and desserts that will satisfy your sweet tooth and still keep you on track.

The best way to stick to a diet that uses only high protein, low fat, low carb foods is planning ahead for meals. With everyone’s busy schedules, sometimes it is difficult to find the time to even cook a meal, let alone plan one ahead of time. But if you have any spare time on the weekends, you can plan ahead for the week in order to stick to your diet. You can also prepare some meals ahead of time, or portions of the meals in order to save time. Salads can easily be prepared the night before, as well as desserts that use fruit. Have fun with your food all while still being healthy.

Where To Find A Low Carb Diet Recipe

The process of finding a low carb diet recipe really does not have to be all that difficult, although it may seem that way at first. The Internet is really going to be one of the best available resources of all if you are looking for a low carb diet recipe, and there are a few sites in particular you are going to want to check out.

Pineapple Pork Stir FryScreen Shot 2017-08-04 at 21.32.09

Low carb diet food does not have to be boring, take this low carb diet recipe for pineapple pork stir-fry for instance. All you need is 1 lb. pork tenderloin, 1 tablespoon olive oil, 1 red pepper cut into strips, 1/2 cup white wine, 1 teaspoon ginger, 1 tablespoon green chilies, 1/8 teaspoon cinnamon, 1 tablespoon chopped fresh cilantro, 8 oz. bamboo shoots and 1/2 cup pineapple syrup.

To prepare, all you need to do is slice the tenderloin and pound each slice flat, and then sauté in the oil for a few minutes until done and then remove from pan. Sauté the red pepper in little oil until it is crisp-tender, and reduce the heat then add in the rest of the ingredients. Simmer until warm and serve the sauce over the pork.

Beef Roll Ups

Another great low carb diet recipe is for beef roll ups. All you need is 2 lbs. beef round, 1/2 cup fresh basil minced, 2 oz. roasted red peppers, 1/4 cup Parmesan cheese, 6 slices prosciutto, 2 cloves garlic, 1/4 cup onion sliced and 2 cups of tomato sauce.

To prepare you simply pound the beef until it is very thin, then sprinkle with salt and pepper. Distribute the red peppers onto each slice, put a slice of prosciutto on top, add basil and Parmesan and then roll up tightly. Put some oil into a pan and sauté the garlic and onion, and then add the steak rolls and cook until they are browned on all sides. Remove them and place in a baking dish with the garlic and onion and then cover with tomato sauce and bake for 1 1/2 hours at 300ºF.

Also remember that you can ask your friends and family for low carb diet recipe ideas, as diets are all the rage these days and so surely they will have a few to offer you. Also remember that no matter how healthy you eat, without proper exercise you are not going to see any results. So get out there and start walking, jogging, or do some sit-ups or push-ups, whatever you can to get active and get in shape.