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With every workout, training only goes so far before your muscles get used to the exercises and stop developing. And this applies to the abdominals as well, because they are just like any other muscle group in your body. So what are some killer ab workouts? As the abs are similar to other muscle types, they should be trained in a similar fashion. You can apply the same techniques that you use with other muscles. Muscles only grow if they are stressed, or ‘shocked’. There are a few ways of doing this and the technique is called Progressive Overload.

You can start with low reps on exercises like situps, knees to the chest and crunches. Gradually build u to higher reps. This is effective as it uses your own body weight, but there will come a point where you will need to do something to work against gravity, and by adding a stability ball you will get that desired effect.

To really get your muscles to ‘pop’ with killer ab workouts, try different weighted movement exercises. Using a heavy dumbell on a stability ball is an effective technique.

Results in the lower abs can take longer, and a lot of the time there is more focus on the upper abs. You should work both these muscle groups at the same time. Exercises that concentrate on the lower part of the abdominals include lying leg raises on incline and no incline, and also full vertical leg raises. If you are not sure what these are ask an instructor at your gym.

Frequency and intensity are great killer ab workouts. The important component is suprise and variety. Try changing between intensity and overload.

It is not a good idea to concentrate just on th upper, as you should be doing exercises on both upper and lower abs at the same time. There are exercises that will work in on the lower portion of the abdominals. These include; lying leg raises, as well as lying leg raises on incline. The tougher exercise which you can try once you find the other two exercises are less effective is the hanging leg raises fully vertical.

Exercise is only 30% of the whole deal, but you do need to get it right. The other 70% is diet and this will pay a crucial role when you are gunning for killer ab workouts.

With Vince Delmonte’s new “Your Six Pack Quest” abs program set to launch within a few days, I did some extra review of this course. He has a “Frequently Asked Question” section that is wonderful. Most of the questions you have about truly building 6 pack abs are answered there.

I am including a sample here: I have failed many times with other programs. How do I know your course is right for me? Vince responds – most of the time you are actually failing yourself. The best programs will guide you with motivation, background, education and action. Of the many programs he sees this is what is found -

Here is where most programs fail:

• Program structure unable to boost metabolism.

• Exercise selection is for mass building – not fat loss.

• Not enough functional training.

• Nervous system is not primed.

• Workout intensity is too tame.

• Fundamental principles of fat loss not applied properly.

• Overemphasis on long cardio sessions.

• Too complicated.

• Too advanced too soon.

• Absence of gradual progression.

• No plateau-busting techniques.

• Workouts are boring.

You must train smarter, not harder, with the proper meal plans and attitude. He goes on for several paragraphs, but you get the picture.

If you are concerned about the course being right for you, fear not. Vince has taken a lot of effort to answer your questions.

We did a review of his course. If you want to read it go to:

http://provenfitness.com/your-six-pack-quest-review.html

The “Your Six Pack Quest” will lanch very soon. If you want special bonuses and discounts, sign up here:

http://provenfitness.com/your-six-pack-quest.html

Having sexy, flat abdominals is one of the most coveted physical desires anyone can have. Heck, if you look at the infomercials alone, you would figure that humans have mastered the ability to produce a six pack at will.

The issue with our six pack producing methods arises when you research and realize that the most recommended abdominal exercises are practically useless when trying to achieve a six pack or flat sexy waist.

This is because almost all of the popular ab exercises ignore the one crucial rule in getting a six pack…reducing belly fat. And while many abdominal machines claim to reduce fat around your waist, it just won’t happen unless you can burn excess calories with a proven system.

Rather than focusing an enormous amount of time on doing abdominal exercises, the bulk of your workout effort should be spent doing multi-joint, compound exercises which work a large percentage of musculature on the body. This will ensure that you activate your metabolism by using the most amount of muscle possible during an exercise routine.

Exercises that work the larger muscle groups of the legs, upper and lower back, and chest give you the biggest rise in your metabolism, and therefore, will lead to decreasing belly fat at the fastest rate possible. Crunches can’t do that!

This simple adjustment to your workout routine is one of the most closely guarded secrets of all the fat loss gurus.

Another mistake many people make when trying to get a six pack is that they do an extensive amount of sets with barely any resistance involved. This will do very little for getting your six pack. You see, the abdominals are very dense muscle tissue and they are meant to be worked with high amounts of tension.

Because of this, the best exercises for abdominal muscles are those which provide enough resistance to onset fatigue at a range of about 6-15 reps. If you are doing more than 15 reps with your abdominal exercises, you are wasting your time.

The high tension exercises that give the best results are usually very intense in the aspect of having to maintain proper posture through out the movement. While many people who practice sit ups regularly never practice controlling posture throughout abdominal movements, this is the way to go. You will notice that many people do their ab exercises wildly out of control.

One of the best examples of a high-tension ab exercise is the hanging leg raise. This exercise involves the entire torso area and requires both high tension and postural control. The same individuals that claim to do “hundreds of sit-ups daily” usually can’t knock out 5 good reps of hanging leg raises.

In summary, the number one way to get your six pack is by decreasing the amount of body fat around your stomach. This layer of fat must be completely eliminated to see your true potential with using any ab exercise. For more efficiency with your workouts, be sure to use abdominal exercises challenging enough to produce fatigue well before 15 reps and you will begin to see the difference!

Celebrities, models, and whoever else we see in beauty magazines fueled the “need” for us to get that tummy flattened. Exercising is one thing, achieving a flat tummy is another; since you have to do specific exercises for those abs. However, there is a catch. The abs we’re trying to flatten is a single muscle known as the rectus abdominus. While it is a single muscle, toning it can give you that six-pack look. To get that kind of look, you’ll need to do some upper ab workout.

Crunches are exercises that target your abdomen, but depending on how you do it, you can focus on one area of your abs. With some techniques, you can focus on one area of your abs. You’ll need to balance out your crunching routine to balance those abs. The targeting of the upper or lower abs isn’t complicated. The rules are: Moving your upper torso targets the upper abs more, and moving the hips or legs during the crunch works the lower abs more.

There are upper ab workout routines to get your upper abs in shape. They are, naturally, still crunches – done with a little style. Here are a few versions of these crunches for targeting the upper abs:

UV Crunch: This won’t require you to get a lot of sunshine. The UV crunch is named as such because you will be required to assume the position of either the letter U or letter V; the latter if you are more flexible. The crunch starts out with you lying on your back with your legs supported to be elevated at a 45 degree angle for the V crunch, or pointed to the ceiling for the U crunch. While you have your hands behind your head, lift your shoulders off the floor to assume the position of either letter.

Frog Leg Crunch: The frog leg crunch will have you lie on your back, feet together, and knees spread. While you have your hands behind your head, lift your shoulders off the floor without your legs moving out of position. Harder versions of the frog leg crunch include crossing the ankles, or extending your arms above your head instead of having your hands behind it while doing the crunch.

Semi-Crunch: This kind of crunch is a little more difficult. The semi-crunch starting position can be anything; the basic being laying face down with legs together and knees bent, pointing up. While you have your hands behind your head, bring your shoulders off the floor. As your return from the crunch, don’t let your head touch the floor.

Crunches are the best exercises to perform if you need to tone your abs. But whatever crunch you do, the whole abdominal muscle is being toned. The aforementioned crunches, for instance, may emphasize more on the upper abs, but they will still work your lower abs a little.

A small variation of standing ab workouts. Not much but something.

Time is something you don’t want to waste during your workouts. I see too many people at the gym using up workout time doing pointless and ineffective exercises that will NEVER produce results.

Now some things you can’t do without – like a warm up. Your chances of injury are multiplied many times over when you don’t take the few minutes required to warm up. Some simple stretching and calisthenics – like squats and lunges – are fine for your warm up.

Once you’re ready to begin your abs building workout, there are four golden rules that you need to remember – whether you are designing your program, or having a trainer design it for you:

Stability Exercises

Stability with Resistance Exercises

Core Strengthening Exercises

Unbalanced Exercises

1. Stability Exercises

After you complete your warm up, stability exercises are next. These use only your body weight as resistance. You need to do these exercises intensely – don’t stop with a set number of reps. The rule is do your reps until you can’t do another one.

Stability exercises include crunches, flutter kicks, reverse crunches, or other exercises that you don’t need any weights or other apparatus to accomplish.

2. Stability with Resistance Exercises

THe next rule is to follow immediately with stability + resistance exercises. These are basically the same exercises that you have done before – but with WEIGHT ADDED.

Some examples of stability with resistance exercises are an incline bench crunch, a weighted crunch or a weighted straight leg crunch.

3. Core Strengthening Exercises

The next rule is to follow with core strengthening exercises. these include the most complex movements of all. The require exact body position and execution.

Some core strengthening exercises that you can do lying down are the Plank, the Side Plank, and the Superman. Core strengthening exercises that you do standing are cable torso twists, woodchoppers, and “around the world.”

4. Unbalanced Exercises

Final rule: finish your workout with unbalanced exercises. These are the hardest part of your total routine. The idea here is to do an exercise that actually throws your body out of balance.

For example, you might get into a push-up position with your body straight, then lift one arm toward the ceiling and open your entire torso to that side. Repeat on the other side. Very hard to do, even if you’re in awesome shape!

You can’t do many reps of the exercises and you shouldn’t. Five or ten of each unbalanced exercise is enough.

Remember no workout “works” unless you eat the right foods and build up your workouts porperly.

Be sure to keep these 4 golden rules in mind when developing your workout routine. And if there’s a 5th golden rule, it’s that your form must be absolutely perfect. That’s the only way to design an effective workout that will definitely build goregous rock hard abs.

Crunches are probably the single most misunderstood and abused exercise in the entire fitness industry. Somewhere along the way, people realized that if they squeeze their midsection together they will end up ‘feeling it’ in their ‘abs’ and some how they equate this to having a flat stomach or mid section. In the case of doing crunches for a flat stomach and showing off your abs we can just throw logic right out the window. Trainers and many people who know better still ignore the most basic principles of anatomy and physiology all in the quest for a flat stomach.

Here are the facts:

1. Crunches will provide stimulus for your abs to get stronger and probably grow.
Yes that’s right, if you do enough of them and do them intensely they will grow. A crunch is basically a weight training exercise for your abs, the same basic idea as doing a bicep curl. You are working the muscle, which will eventually make it stronger and make it grow. But for some reason people think that a crunch will burn the fat off their stomachs and keep the muscles there small and compact.

2. You cannot spot reduce fat.
In other words, working a specific muscle does not burn the fat around that muscle. Your body burns fat systematically all over, not just on one place. For example: if you did 100 bicep curls every day on your left arm, you would end up with a muscular left arm, but your left arm would have just as much fat as your right arm, same deal with crunches. If you do 500 crunches every day, you will just have bigger stronger abs, but all the fat you always had around them will still be there unless you adjust your diet and the rest of your daily activity and workout schedule to lose fat.

This last point is probably the single most misunderstood point of all. People continue to do crunches thinking they will reduce the fat around their mid section and stomach.

3. Crunches may not be the safest exercise for your spine and lower back.
A growing body of research shows that a crunch is in fact one of the worst positions you can put your spine in. Most fitness professionals and so called ‘experts’ do not have any formal biomechanics research training. Therefore they are most unaware of the science behind the shape, structure and function of the abdominal oblique, and lower back muscles. If they did they would definitely think twice about doing or recommending anyone to do a crunch.

Colleagues of mine are doing research on spinal and lower back injuries. And in their lab the only way they can guarantee to herniate a spinal disc is to put a test spine into a severe crunch! Yes, a crunch! The exact same position people put themselves in hundreds of times every workout. In reality the abdominal muscles are not meant to pull your body into a forceful curling or crunching position. They are meant to stabilize your trunk or “core” as it is being called now. In other words they are meant to simply hold your core in place as your arms and legs move and do work such as running, jumping, throwing and the like. All of these motions will work your abs without forcing you into the potentially dangerous position of a crunch.

So how do you get a 6 pack without doing crunches?

Simple, eat less food, and burn more calories. Being able to see a well defined 6 pack has nothing to do with doing any sort of ab exercises. It has everything to do with burning fat. As soon as you strip away enough fat you will eventually see that you already have a nicely formed set of abs. As you have been developing them your whole life every time you stand up walk, run, jump, and every other form of activity you can think of.

If you feel like you need to work on your abs, avoid crunches and do exercises that work them in a pattern that they are meant to be used in. Such as planks, side planks, stability ball roll outs, planks on a stability ball, all forms of push ups and modified push ups, medicine ball throwing, sprinting, swimming. There is more, but I think you’re getting the picture. Incidentally all of these exercise will work the muscles of your core in a balanced manner (unlike crunches which do not work your oblique or your lower back muscles).

Even though crunches will work your abs to some degree there is good evidence to show that this is by no means the best or the safest way to work them. The associated risk to your lower back in most people’s case should outweigh any benefit they think they are getting by working their abs in this way. Each person should weigh the risk and reward of doing crunches for the sake of having bigger stronger abs, and the risk of injury and chronic pain and problems with their lower back. And lets make no mistake about it, crunches never have and never will give you a flat stomach or cause you to lose fat off of your midsection.

So, you want to get ripped quick. With or without ab exercise equipment. Maybe summer is coming and you want to look really good in those swimming trunks or bikini.

Bad news…you’re not going to get ripped overnight. Good news…it can be done in a realistic time frame, which will of course depend on your current condition.

Get Ripped Quick – Super Tip 1: Sorting out your diet

First of all you need to sort out your diet. Don’t cut down on your calorie intake too severely as this can lead to muscle loss and also negatively affect your metabolism.

Ideally you want to strike a good balance between your intake of fat, carbohydrates and also protein.

The most important foods that you should cut out are refined sugars and starches. On the flip side you’d want to make sure you take in plenty of whole, natural, unprocessed foods like vegetables, organic meat, nuts, fruit and eggs.

Super Tip 2: What are the best type of cardio exercises to do?

Forget about doing endless long cardio in your ab exercise routine. You want to switch to shorter, more intense workouts. Not only are they more effective at speeding up your metabolism, but they’re also more fun, easier to fit into your busy schedule and easier to stick to. Examples include:

Rope Jumping

Short Sprints

Hill Sprints

Stair Climbing

Interval Training

Waist High Roundhouse Kicks on a Punch Bag

If you don’t know, interval training is quite simply where periods of intense exercise are mixed with periods of less intense exercise, or recovery. A simple example would be doing a 70m hill sprint, then walking back down before doing another.

Interval training improves the performance of the cardiovascular system and also helps remove the risk of strain injuries that can occur during repetitive endurance exercises.

Quite simply, you burn more calories during short, high intensity exercises than with long, slow cardio exercises. If you want to get ripped quick, interval training is the way to go.

Don’t over train, however. You will inhibit your body’s recovery and get exactly the opposite results of what you want. An injury caused by over training can also put you out of action for a long time, and there’s no need for me to explain what that means. Exercise about 3, maximum 4 times a week, and listen to your body.

Super Tip 3: What are the best abdominal exercises to do?

Focus on full body exercises instead of exercises that only isolate the abs. Most of your exercise time should be spent on these. I’m talking about pushups, pullups, squats, lunges, mountain climbers, static jumps. These are specifically exercises that don’t even require any ab exercise equipment, gym equipment or weights.

To get ripped quick you need to engage your entire body. Be sure to include some exercises that specifically target and isolate the abs in your routine, like jack knives, suspended leg lifts and reverse crunches, but don’t do ONLY those. Get your whole body working and you’ll burn fat much more effectively.

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