3 Effective Exercises to Get Ripped Abs Fast

Although diet, nutrition and cardio is crucial to removing unwanted fat from your abdominal region, if you want ripped abs you need to strength and sculpt your ab muscles. In this article I outline 3 effective exercises to help you get ripped abs as quickly as possible. Each of these exercises can be performed either in a gym or the comfort of your own home. You may find it easier to do them in a gym if you do not own free weights or a workout bench as 2 of these exercises require either dumbbells or a barbell.

Dumbbell Pullover Crunches

This is one of the most popular exercises to get ripped abs that predominantly targets your upper abdominal region. To perform this abs workout, you will need a pair of dumbbells. When first starting out the weight of each dumbbell may range from 5 to 20 pounds, depending on the 

strength of your core. You should also consider your stability while performing the exercise. Opt for lighter free weights if you have relatively weak core muscles, preventing you from remaining stable and maintaining form throughout each crunch. Conversely, consider using heavier weights if you think your core muscles have already adapted to your current weight load.

This exercise to get ripped abs is similar to conventional crunches. However, they are more difficult because this exercise requires you to use extended arms as compared to typical crunches with the addition of weight. Imagine this as ordinary crunches that require you to carry 

dumbbells over your head. Having your arms extended requires the use of more abdominal muscle fibers by adding more resistance to the entire exercise. As a result, you can develop better-looking abs within a shorter span of time.

Barbell Roll Out

In contrast to the dumbbell pullover crunches, this exercise routine closely targets the lower abdominal muscles. It can also help you stabilize your core muscles. The initial position for this exercise is similar to that of a push-up and is quite simple.

Assume a pushup position while grasping the handle of a barbell on the floor. With your palms and knuckles facing down towards the floor, slowly roll out the barbell by extending your arms straight out bring your nose towards the floor. Once full extended slowly roll your way back up to the starting pushup position to complete 1 rep. If a barbell is not available, you may use circular dumbbells as an alternative.

To obtain the best results while performing this abs exercise, you should perform this exercise for 10 to 15 repetitions for 3 sets. Each repetition should be done as controlled as possible, with a maximum rest period of one minute in between sets.

Oblique Crunches

The final exercise I want to mention is oblique crunches. These are very similar to the conventional crunches and other exercises to get ripped abs. The only difference is the final motion of every exercise repetition requires a twisting action to either side of your torso. After 

lifting your scapula off the support surface, whether a weight bench or the floor, you have to twist your trunk a little so that you can target your internal and external oblique muscle groups. These muscle groups are located on either side of your trunk, right beside the rectus abdominis muscle group.

To get ripped abs fast and optimize the effects of oblique crunches, you have to hold the final position for approximately 2 seconds before lowering your back to the starting position against the support surface.

The tricky part in performing these 3 exercises to get ripped abs is you need to constantly observe proper biomechanics while doing them. Remember, bad biomechanics while performing abs exercises may cause injury and strain to your lower back and neck. To learn more about how to get ripped visit http://www.howtogetrippedquickly.com

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9 CrossFit Exercises to Lose Weight and Tummy Fat

CrossFit is a series of workout methods primarily intended for enhancing strength and conditioning. It focuses mainly on Olympic style weightlifting but at the same time consists of several routines that aim at developing various physical attributes such as endurance, strength, speed, coordination, balance, and more.

What separates CrossFit workouts from all other methods out there is that majority of those who use it find it effective. Although the training provided in most routines are for strength and endurance, CrossFit is also an effective proponent for losing weight and tummy fat. In fact, all kinds of exercises performed are aimed at burning calories and fat. So now let's find out nine of the most ideal CrossFit exercises for losing weight and tummy fat.

1. Cindy Routine

The Cindy routine is a full body strategy that is composed of pushups and body weight squats. It has a time frame of 20 minutes. It can be performed the next day and the athlete must ensure that there is progress. This routine is an effective fat-burning exercise because it is short, quick, and works your entire body. It is specifically designed to add up muscle in the chest and shoulders while at the same time allowing a high work rate for fast calorie and fat burning.

2. Filthy 50

Filthy 50 is a very rigorous and demanding CrossFit workout that requires you to perform 50 reps with ten kinds of exercises. The list includes box jumps, pull-ups, kettleball swings, lunge steps, lifts, push press, back extension, ball shots, burpee, and double unders. It is obvious that this routine is physically demanding - which also means that it can maximize the amount of calories burned in just one session alone.

3. Thrusters and pull ups

This routine is done repetitively. You can start with the maximum number of thrusters and pull ups you can perform and then you cut the number down in the repetition. This routine is likewise an effective means of shedding some stomach and tummy fat.

4. L-sit

Sit-ups will always be the best form of abs and stomach exercise. Just like the L-sit, you can lose a significant amount of excess part in the mid section by performing a routine where the body is supported by the arms while the legs are held straight in front.

5. Double under

The double under is a jump rope routine that will surely give you an adrenaline rush. It is performed by jumping over a rope and making sure that the rope passes twice before you land. It requires a higher work capacity, which in turn results to greater amounts of weight and fat burned.

6. Fast run and pull ups

You lose more sweat and burn more calories when you go for a run. Distance exercise routines are always an effective way of losing excess weight, not only that, if you pair it with pull ups, you'll be improving not only your stamina, but arm and upper body strength as well.

7. Dip

The dip is a good routine exercise for improving a muscle group, not just one. For instance, the ring dip routine gives you added strength and balance while you manage to stabilize the rings in both sides of your body. Upper body strength is the focus, but the same as the others we mentioned, it requires strength and power to perform. This corresponds to tons of effort and sweat - making you burn fat and lose weight.

8. Dead lift + run

Dead lift and running are two potent exercises that can certainly give you the right means of losing weight and tummy fat. In this routine, you are to perform a series of dead lift sets and then run for 1.5 miles. This is done with repetition until you show progress.

9. Double under + sit-ups

We mentioned earlier about the benefits of double under and how tough it can be. If you combine it with sit-ups, you're getting the right combo for getting rid of that tummy fat and make your midsection a lot more attractive to look at.

On a final note, one should remember though that every type of exercise or workout routine can never be considered as effective when it comes to losing weight when it is not combined with a healthy and balanced diet. So do not try to engage in Crossfit exercises if you are convinced of practicing a healthy diet.

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Essential Home Gym Equipment And Workouts

Working out at home is convenient, saves time and splashing on expensive gym memberships. But what pieces of equipment are the most effective to have in your home gym. Here is some guidance on the best and most effective workout equipment for your home.

Dumbbells

Dumbbells can be used in a vast amount of exercises, training many parts of the body, which is why they should be your first home gym equipment you invest in. To give you some examples of the range of exercises dumbbells can offer you: Weighted crunch for the abs, bench press for the chest, shoulder press, bicep curl, triceps kickback, bent over row for the back and even squat for the legs. Although some of these exercises can be worked better with more specifically designed equipment, the full body dumbbell workout is something not to be sniffed at. And compared to other gym equipment they are cheap to buy.

Barbell

I would suggest if dumbbells have not got enough weight to work your legs or chest then you will need to get a barbell. It will be more comfortable and safe to lift heavier weights using a barbell then an awkward dumbbell. Specific exercises I'm talking about are the squat and bench press. To perform the squat properly you will need a resting bar at about lower chest height, which will enable you to pick up and put down the heavy weight safely. With a bench press you will need a bench and resting and bar as well. Barbells can become versatile along with other equipment such as the bench.

Multi Purpose Weight Bench

To be able to stack serious weight onto your barbell and dumbbells it will be extremely important to have a weight bench. On top of that you should be accompanied by a spotter so that you can perform your exercises safely. They can be very good investments though as they can come multipurpose with the addition of leg raises and the option to fold the back up and down to diversify your workout. For a decent multipurpose weight bench you will be looking at paying from $100.

Resistance Bands

Resistance training is excellent for body toning and exercises the muscles like no other type of techniques because the muscles are always in tension throughout. There are many variations for isolating different muscle groups. The bands come in a range of colours which relate to their resistance or stiffness. Yellow being the least resistant and black/grey being the most resistant. You can perform squats, bent over rows, lateral rows and bicep curls as a few examples of the capabilities. Furthermore the bands are not exactly big, they can fit in your sock draw and are really cheap.

Rowing Machines

The most expensive piece of equipment that I am going to recommend is the rowing machine. It is a great combination of cardio and resistance training. For anyone that doesn't like running but still wants to improve their fitness and muscular endurance this would be a great choice and the one I make. Benefits over running are that it puts less stress on your joints such as your knees, and your upper body gets more of a workout, making this a full body workout. Not to mention you won't have to leave the house.

Whatever equipment you decide on remember that being consistent in your full body workout routine is the key to being successful. Set yourself a goal and stick to it you will see results in no time.

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3 Steps to Awesome Lower Abs - Lower Ab Workout

"Why can't I see my lower abs?"

Maybe have asked yourself this question. You might have the latest ab gadget, whether it's an "Ab Lounge," "Easy Ab 2000," or "Get Abs While You Sleep!" Or maybe you skipped the gimmick route and instead are doing hundreds of crunches and situps every day.

Regardless, despite your dogged and determined efforts, your lower abs are still covered by a layer of flab.

What is missing?

Is there some secret abdominal exercise contraption or exotic abdominal routine that will give you ripped lower abs and make your midsection look like Brad Pitt's in Fight Club?

You Already Have Six-Pack Abs

Well, let's just start with this simple fact: you already have ripped lower abs. They just  happen to be covered up by a little bit of fat.

Lower Ab Fat - First to Come, Last to Go

First, a little SCIENCE. (Don't worry, it will be over before you know it!)

Fat cells are more than just little balloons that fill up with more grease every time we eat a burger. They are actually glands that are in constant communication with the entire body.

To burn fat, two things have to happen. First, the body releases the hormone adrenaline (epinephrine), which travels to the fat cells. This triggers the cells to release fat, which is eventually burned by muscle activity (aka exercise).

Sounds pretty simple, right? Well, there is a small catch...

Evil Alpha 2 Receptors

Released adrenaline contacts the fat cells through one of two kinds of receptors: Beta 1 (B1) or Alpha 2 (A2). When adrenaline contacts a B1 receptor, the fat burning process begins, just as we saw above.

BUT, when adrenaline contacts an A2 receptor, no fat loss occurs. The little bugger blocks the fat burning process for that particular fat cell!

Ok, Why is This Important?

This is why: the fat cells in a man's lower abdomen typically have a higher concentration of A2 receptors than other places in his body. As a result, that lower ab fat is the first to arrive and last to leave. Interestingly, the fat cells in a woman's hips and thighs also have a higher concentration of A2 receptors.

Spot Reduction Doesn't Work

So, in order to really get those lean, cut lower abs you are looking for, you need to get rid of that last bit of lower belly fat. All the crunches or situps in the world won't make that flab go away.

And in order to do that, you need to burn more calories than you take in. We will approach this from two angles.

Step 1 - Eat Less

There are SO many approaches to fat loss dieting out there, and many of them work. My approach has been pretty simple:

• If you eat until you are full, you will gain weight.
• If you stop eating while you are still hungry, you will lose weight.
• If you finish your meal when you are just barely satisfied, you will maintain your weight.

Don't get to crazy here and starve yourself, just pay attention and eat a bit less than you normally do.

Also, I try to drink a lot of water. Some experts say that salt trapped under the skin leads to water retention. Drinking plenty of water supposedly helps to flush out any water weight you might be holding under your skin. Plus it's just a good healthy habit in general.

Meal timing is also worth considering. I try to not eat for 3-4 hours before a workout. Many people have found this to help with fat loss.

Step 2 - Lower Ab Workout - HIIT/Cardio Mix + Resistance Training

Resistance training such as pushups, pullups, squats, and other bodyweight variations (or free weights and machines if you have access to those kinds of equipment) will help to maintain your muscle mass while you are eating a little less.

High intensity interval training (HIIT) alternates periods of intense activity with brief active rests. One example would simply be to run fast for one minute, then walk for a minute, and repeat for a total of 10-15 minutes.

HIIT helps to release fat into the bloodstream, as we discussed above. Doing 20 or more minutes of moderate intensity cardio exercise immediately after your HIIT session will help to burn the fat that has been released.

Here is a sample schedule that I have found helpful: (Always make sure to warm up properly before each session, and consult your physician before beginning any new exercise routine)

• 2-3 days per week - HIIT (sprinting for 1 minute, slower pace for 1 minute, for a total of 10-12 minutes) followed by 20 minutes of moderate intensity cardio
• 2 days per week - Cardio (moderate intensity) for 20-30 minutes
• 3 days per week - Resistance training -15 minutes of pullups, pushups, and squats, taking 60 seconds rest between sets

Try to vary your workout methods for HIIT and Cardio. Don't just run or just ride a stationary bike. Mix it up to prevent overuse injuries. Likewise, for resistance training, work on variations of pulling, pushing, and lower body motions as well.

Now, you might be asking yourself, "But what about ab exercises?" Don't worry, here is the next step...

Step 3 - Lower Ab Workout - Ab Exercises - Forget Crunches!

With all of this talk of fat loss, don't think that actual ab exercises aren't important. The moves described below will develop your ab muscles as your body fat slowly drops to reveal your 'new' six pack and ripped lower abs. Plus, targeting your core muscles in the following ways will help to prevent lower back injuries.

Two or three times per week, mix in these exercises:

Planks

Support your weight on your elbows and toes, keeping your body straight. Work up to holding this position for 2 minutes.

Side Planks

Support your weight on one elbow, with your body in a straight line. You can stack your feet or place one foot in front of the other.

Keep your body straight, without bending at the waist. It can help to do this exercise with your back against a wall for the first few times, to get a sense of proper alignment.

Try to build up the strength and endurance to hold this position for 2 minutes.

Abdominal Vacuum

This exercise develops the innermost abdominal muscles, the transverse abdominis, which are critical to providing support for your spine. Plus, doing the abdominal vacuum will shrink your waistline!

There are some good videos on youtube detailing this move, but the basic idea is this: exhale fully, then draw your stomach to your spine. Hold for a few seconds, then inhale, catch your breath, and repeat a couple more times.

When you are just starting out, it can be helpful to try this exercise while laying on the floor, to really feel the muscle engage and contract against the spine.

To Summarize...

So, as counter-intuitive as it might seem, here are the three steps to an effective lower ab workout:

1. Eat a little less
2. Workout a few times per week - resistance training, HIIT, and cardio
3. Do the three ab exercises above to develop your abs and prevent injuries

If you found this article interesting and for detailed pictures and video instruction of this lower ab workout, you might want to check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home.

Take care and good luck!

3 Must Do Ab Workouts That Work Wonders

Some of my friends told me that if I want a six-pack abs, I can just do a thousand crunches every day. I have found out that it is not the way to work your abs. From now on, if 

you do the ab workouts that work wonders on your abs, you will get the six-pack abs you are aiming for.

I can assure you that these iconic abdominal exercises like crunches and sit ups are outdated. There are other

more efficient workouts for the abdominal that you may never do before. But before revealing the 3 effective abdominal workouts, let me explain the core muscles on our abs so that you gain more knowledge on why the workouts that I am about to reveal to you is super effective.

The Region of Abdominal Muscles

You need to use ab workouts that work effectively that target the different areas on our abs. Our abdominal muscles consist of 5 parts which are rectus abdominis, external oblique, internal oblique and transverse abdominis. Rectus abdominis is the six-pack muscle that assists our upper body bend and helps maintain good posture. This is the part that most people think of when they think of abs.

The next part is the external oblique. These are the muscles that start on the ribs and extend diagonally down the sides of your waist. External oblique are involved when you turn your torso and move your waist. Golfers, tennis players and hockey players usually make their movement which involves the external oblique.

The third part is internal oblique which is situated between the rib cage and external oblique and it extend diagonally down the sides of your waist. It is similar to external oblique which are used in torso rotation.

The fourth part is transverse abdominis which is a thin muscle that runs horizontally, surrounding your abdomen. It also functions as a compressor for the abdomen that keeps everything intact.

Therefore you need to do ab workouts that work every part of your abs and you will have a great six-pack abs ripping through your belly. Here, I give you 3 of my top abdominal workouts for you to put them into your body workout regime.

Abs Workout #1: Hanging Knee Raise

This workout is great for working your lower abs. In order to pull this manoeuvre correctly, you need to have a chin-up bar. Hang yourself fully extended on the chin-up bar, palms facing outwards, shoulder-width apart. Raise your knees to your chest, curling your pelvis upwards at the end. Do it around 12 repetitions. If you want a tougher hanging knee raise, you can hold a medicine ball between your knees. You can substitute this workout with mountain climbers if you do not have a chin-up bar.

Abs Workout #2: Plank or Bridge

This is a great workout for your transverse abdominis. There two types of planks. Normal plank and side plank which is tougher than normal plank. To do this workout correctly, start to get in a push-up position but bend your elbows and rest weight on your forearms instead of your hands. Your body should form a straight line and pull in your abdominal as you perform this plank position. Hold it at least 30 seconds or more.

Experts recommend that you do up to 2 minutes if you are more advanced. To toughen the plank workout, use a stability ball and bridge yourself up on top of the ball. This is definitely the best ab workouts that work tremendously good for your abs.

Abs Workout #3: Barbell Rollout or Stability Ball Rollout

This is a more advanced workout which really work hard on your abs. If you have barbell, equip the barbell with a pair of 2.25 kg or 5 lb plates. You can also use a stability ball or gym ball or even use a towel. Kneel on a mat or towel to avoid slipping your knees. Hold the bar with an over-hand, shoulder-width grip. Start your position with a slightly rounded position and roll the bar out forward as far as possible without arching your back or touching the floor. Hold for a few seconds and then return back to the starting position. Do it around 5 to 10 repetitions. In my opinion, this is one of the hardest abs workouts but super effective.

There you have it. These are my 3 top ab workouts that work effectively for the different areas on your abdominal muscles. If you are interested to learn more about the best solution for getting rid of belly fat and would like to learn how to build a six-pack, take action now and start planning and implementing a healthy nutrition and effective workouts and make progress towards your solid abs goal today!

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Exercises to Lose Weight Quickly 5 Tips

Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.

Extreme Six Pack Abs Workout

Mike's Extreme Six Pack Abs Workout Add-On: