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

Article Source: http://EzineArticles.com/?expert=Mark_McMannus

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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!

Fat Burners ?

We've all seen the commercials on TV for them; some being endorsed by pseudo-celebrities, others by normal (not actors though) people. Yes, I am talking about fat burners. Hydroxycut, Xenadrine, and Stacker-3 are to name a few. The main question is, what exactly are they, do they actually work, and are they safe?

Fat burners are essentially pills which contain certain herbal ingredients such as Ephedra, HCA, Chitosan and Pyruvate, all of which claim to either increase energy, stimulate your metabolism and/or suppress your appetite. These supplements are supposed to work by increasing thermogenesis-that is, by converting more of the food you eat into heat before it can be stored as fat. Being able to do this safely would, of course, be a welcome way to avoid the buildup of fat and keep off extra pounds.

It's hard to say if they actually work. Finding a conclusive study about just about any dietary supplement, including so-called fat burners, may make for a long day. What we do know is that most supplements need further studies done. Supplements aren't standardized so you don't know if what's listed on the bottle is what you're getting. Plus, no one knows what the long-term effects of these supplements are and, even scarier, how they interact with other medications. So, to answer the question of whether fat burners work, I have to say... I don't know.

With any chemically manufactured thing you put into your body, you have to worry about side effects. Here is a small list of some of the side effects you could experience with any fat burner taken:

1. Increased blood pressure
2. Nose bleeds
3. Blurred vision
4. Acne outbreak
5. Restlessness & hyperactivity
6. Loss of appetite
7. Increased heart rate
8. Headaches
9. Lightheadedness
10. Dizziness
11. Insomnia
12. Nausea and upset stomach

In my opinion, none of these effects really seem like fun to me. I have a friend that was actually taking Xenadrine and was having some bad side effects from taking it. More people need to be aware of this before they start taking anything like this. There are alternatives to fat burner pills. Increase your physical activity-whether it's walking briskly, lifting weights, or doing a Beachbody program. Not only will the exertion help you shed some pounds, but it's also more beneficial to the heart and skeletal muscles. Don't spend your hard earned money, there are no shortcut pills to a leaner body.

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A Few Tricks to Get Ripped Abs

All guys possess a dream to get ripped abs and become a sexy symbol because having flat abs is regarded as a significant step forward becoming a desirable grown-up man. People that are into fitness know how essential it is to possess an appealing appearance and body. Nonetheless, people who do not frequently exercise want to have these abdominal muscles since they feel it acts like a magnet for the opposite sex, thus they can date more. In fact, abs are deemed a sign of physique strength in males and seduction in females. Nonetheless, abs are one the toughest muscles to attain. Correct workouts and diet plans are extremely essential in attaining these muscles because foods are known to help more than exercise. This can be simply because we store a good deal of muscle fat in the abdominal region and the fat molecules within the abdominal area are very stubborn when it comes to burning them off so it takes extra effort and care to get rid of these body fat.