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!

If you are highly motivated to make healthier changes in your life, take action now and find out how to burn belly fat once and for all. Discover more ways to burn belly fat with the FREE "45 Fantastic Ways to Burn Calories" report right now! http://www.bellyfatloss4u.com/report

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Best Exercise to Lose Weight Fast

Its most likely that you have discovered this page because you are frustrated by all the information on the net, and you've probably found that most of it doesn't work. Well here are some exercises lose weight that really do work.

Have you started a diet, and an exercise plan?

Well first of all I want you to reconsider what you have just begun. Do you want to lose weight?

5 Exercises to burn Fat

MEN FAT BURNING EXERCISES

Many men prefer strength oriented exercises to generate lean muscle tissue mass.

1. RUNNING

For men, running is among the best exercises for burning fat. This exercise is not expensive and can be done almost everywhere. Running exercises the muscles of the lower part of the body. One very important aspect that you need to adhere to while running is wearing the recommended running shoes. Good shoes will prevent one from getting injured. Men burn approximately 300 calories after a run. Consistency is paramount here.