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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"exercises to get ripped abs,muscle building exercises,ripped abs fast,abs exercise,oblique crunches"Tips to Make Bodybuilding Workouts Effective
If you want to tone up your muscle mass and make your body strong then you should choose bodybuilding as your favorite sport because bodybuilding workouts will help in making your dreams true. Though your body needs to work harder through these workouts to give effective
results but these workouts must be done with care and under the guidance of some professional. A full range of exercises including fitness training, strength training, weight training cardiovascular workouts and also flexibility training are involved in these workouts to build your body. The ways of doing bodybuilding workouts effectively are being discussed in this article hereunder.
Avoid extending your exercising routine: Though hard work is necessary for effective bodybuilding but that does not mean that you carry on exercising for long hours. The routine of bodybuilding workouts should vary between 45 to 75 minutes once or maximum twice a day. The excessive workouts may harm your body instead of developing strength in it.
Avoid relaxing between exercises: Instead of extending your workout time you should reduce the relaxing time between to sets of workouts. It will benefit in several ways. On one end you will be able to finish your exercises in the stipulated time, secondly your cardiovascular system and stamina will be improved and thirdly the growth of the hormones stimulated by these bodybuilding workouts will help in developing your muscles.
Do not let the things go beyond control: You should do all the bodybuilding workouts in a controlled routine like fix number of repetitions of each set of workout. You can increase the number of repetitions for some specific region to get better results there but even then keep them under your control for effective results. The controlled repetition of workouts will benefit
you in reducing the chances of getting injured due to the weights you are working with, secondly your blood circulation remain regulated which will help in the supply of the nutrients throughout your body and finally you will be able to burn out your fats and improve your muscle mass effectively.
Include variety to your routine workouts: Working out in a fixed routine for long time can bore you so to make the bodybuilding workouts interesting you should add some variations in them. a boring routine will make you lose interest in developing muscles and strong body and thus
you will lose the purpose of these workouts. So, to keep your interest in these workouts you should alternatively add variations in them in a cyclical manner and you will be able keep your focus on your goal.
In this way you will be able to get effective result of your bodybuilding workouts in making your body strong and add muscle mass if you follow the above said tips and do the exercises under
the supervision of some professional expert as you can hurt yourself otherwise. You aim is to develop your body muscles instead of hurting yourself. As these workouts involve working with weights so be careful during these workouts.
Tommy Steinbeck is a fitness fanatic. He created a site to be a resource page for health and fitness and for those who want to know about rock hard abs.
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Bodybuilding Workout Tips For Everyone
Bodybuilding workouts are not just for men nowadays. Gone are the days when women stayed away from bodybuilding. Nowadays, you will find both men and women exercising hard in gyms to have strong and well shaped bodies. Every second person wants to have a great physique now. If you are also planning to have appealing washboard abs along with a well toned body, here are a few useful bodybuilding workout tips:
Understand the difference between different workout routines.
On a basic level, there are 2 kinds of bodybuilding workout routines. It can be full body or split. First, full body workout routine is one that works on your entire body. In a single session, such a routine will directly target several large muscle groups in your body. This type of routine may include shoulders and arms exercises in the beginning, followed by stretches and whole body workouts. Split bodybuilding workout is about targeting certain muscles at a time. On a given week day, you will be doing just one kind of exercise. It is a good idea to ask a fitness trainer to learn more about split workout routines.
Get a clear idea of your body's muscle fiber requirement.
There is no point of feeling discouraged even if things don't work so well in the beginning. A bodybuilding workout routine may take a little time to deliver results. Your body will really start reacting when you stick to a workout plan for at least 3 months. After about three months, your body will start reacting to exercise. It is popularly known as muscle fiber requirement. It is one of the most important bodybuilding workout tips. The body will start pulling various muscle fibers together at one place to create muscle curves when the above mentioned muscle fiber requirement is met. Gaining mass after this stage is easy.
Stick to a routine.
Not everyone chooses to go to a gym. You can always carry on with a bodybuilding workout routine from your home. After learning all important bodybuilding workout tips, you can continue the routine easily. However, getting enrolled into a gym will always be helpful. Achieving a desired health goal will be easier when you are surrounded by likeminded people at a gym. Also, gyms have professional trainers who can guide you on a regular basis. On some occasions, joining a gym can also discourage a person who has just started with a bodybuilding routine. If you have a company, you will have a good time at the gym every day.
Get proper rest.
If you have been exercising hard in a gym, you also need maximum rest. A bodybuilding routine will work best when you have a good diet and rest combo. Never deprive yourself of enough rest. Many people make this mistake. Not taking enough rest may just do the opposite.
Do not take any breaks in the routine. If you start today, continue exercising on a daily basis at the same time. Self discipline is very important.
Please feel free to visit my site to learn how to get ripped the best way possible in the least amount of time.
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"bodybuilding workout,bodybuilding workout tips,workout tips,workout routine,bodybuilding routine"Is There a Best Abdominal Exercise ?
One of the biggest problems we face when attempting to get fit is to tone up our stomach muscles.
Stomach muscles are stubborn and painful to exercise. They also tend to stay hidden from view even after doing hundreds or thousands of crunches.
Developing an impressive set of six-pack abs takes a combination of strategy, good nutrition, hard work, and patience. Don't expect to develop perfect abs by resorting to one best abdominal exercise but to a combination of exercises that work your stomach from different angles.
Failure in ab development comes in many forms, all easily fixed. Here are a few examples of why people fail in abdomen toning.
1. Expecting instant results.
Depending on your genetics/body type, getting ripped abs will be more difficult for some than for others. A thick bodied person will have a more difficult time producing perfect abs than a thin bodied person.
Please be patient. Your abs are there, it'll just take some time to get them to show.
2. Expecting abs to show before weight loss.
Ain't gonna happen! It's physically impossible to build up your abs big enough to appear if you have a beer belly covering them.
If you are grossly overweight you'll have to lose a lot of belly fat before you can expect to see your abdominal muscles.
3. Stop working out abs through sheer boredom.
Doing endless repetitions of the same exercise always ends in failure. Partly because we get bored and partly because our bodies adapt to certain exercises and stop producing results.
Our first two problems, expecting instant results and expecting to see our abs while still being overweight are really common sense issues. You just need a little patience and you need to lose weight.
But what about the third one, "Boredom"? How do you overcome that one? It's actually fairly easy. Here's how.
You have to mix up your abdominal exercises from week to week so that you're not just doing sit-ups.
You'll be happy to know that I've come up with a list of 44 abdominal exercises that you can choose from. Many of them don't require any extra equipment other than a floor mat to work out on.
Some of the ab exercises do require extra equipment but you may already have the equipment available.
Here's a checklist of equipment you need for some of the exercises.
- Barbell
- Dumbbell
- Chin-Up Bar
- Flat/Incline Bench
- Exercise Ball
- Medicine Ball
- Ankle Weights
- Dumbbell
- Chin-Up Bar
- Flat/Incline Bench
- Exercise Ball
- Medicine Ball
- Ankle Weights
Here are 44 different ab exercises that should slay the boredom dragon once and for all! The list is broken up into three categories, lower ab exercises, middle and upper ab exercises and oblique exercises.
Lower Abdominal Exercises:
- Abdominal Flutter Kicks
- Abdominal Flutter Kicks with ankle weights (This one's tough!)
- Bent Knee Abdominal Hip Raises
- Decline Abdominal Crunches
- Exercise Ball Abdominal Pull Ins
- Flat Bench Abdominal Leg Pull Ins
- Flat Bench Abdominal Leg Raises
- Hanging Knees To Chin Raises
- Hanging Abdominal Leg Raises
- Hanging Knees To Head Raises
- Inverted Exercise Ball Leg Pull Ins
- Lying Reverse Abdominal Crunches
- Medicine Ball Leg Raises
- Parallel Bar Abdominal Knee Raises
- Reverse Abdominal Crunches
- Reverse Decline Crunches
- Weighted Hand To Leg Ab Crunches
- Abdominal Flutter Kicks with ankle weights (This one's tough!)
- Bent Knee Abdominal Hip Raises
- Decline Abdominal Crunches
- Exercise Ball Abdominal Pull Ins
- Flat Bench Abdominal Leg Pull Ins
- Flat Bench Abdominal Leg Raises
- Hanging Knees To Chin Raises
- Hanging Abdominal Leg Raises
- Hanging Knees To Head Raises
- Inverted Exercise Ball Leg Pull Ins
- Lying Reverse Abdominal Crunches
- Medicine Ball Leg Raises
- Parallel Bar Abdominal Knee Raises
- Reverse Abdominal Crunches
- Reverse Decline Crunches
- Weighted Hand To Leg Ab Crunches
Middle And Upper Abdominal Exercises:
- Abdominal Butt Raises
- Abdominal Cable Crunches
- Abdominal Crunches
- Abdominal Crunch Machine
- Abdominal Sit Ups
- Abdominal Toe Touchers
- Abdominal Tuck Crunches
- Barbell Abdominal Rollouts
- Exercise Ball Abdominal Crunches
- Fingers To Toes Abdominal Crunches
- Legs On Exercise Ball Abdominal Crunches
- Medicine Ball Crunches on Exercise Ball
- Overhead Abdominal Crunches
- Raised Knee Barbell Crunches
- Straight Arm Abdominal Crunches
- Abdominal Cable Crunches
- Abdominal Crunches
- Abdominal Crunch Machine
- Abdominal Sit Ups
- Abdominal Toe Touchers
- Abdominal Tuck Crunches
- Barbell Abdominal Rollouts
- Exercise Ball Abdominal Crunches
- Fingers To Toes Abdominal Crunches
- Legs On Exercise Ball Abdominal Crunches
- Medicine Ball Crunches on Exercise Ball
- Overhead Abdominal Crunches
- Raised Knee Barbell Crunches
- Straight Arm Abdominal Crunches
Oblique Exercises (more commonly called love handles):
- Barbell Oblique Side Bends
- Dumbbell Oblique Side Bends
- Elbow To Knee Oblique Crunches
- Fingers To Heel Oblique Touchers
- Flutter Kick Oblique Crunches
- Hanging Oblique Knee Raises
- Lying Oblique Leg Raises
- Lying Side Oblique Crunches
- Oblique Crunches
- Oblique Decline Crunches
- Oblique Plate Twists
- Oblique Twists
- Seated Oblique Barbell Twists
- Dumbbell Oblique Side Bends
- Elbow To Knee Oblique Crunches
- Fingers To Heel Oblique Touchers
- Flutter Kick Oblique Crunches
- Hanging Oblique Knee Raises
- Lying Oblique Leg Raises
- Lying Side Oblique Crunches
- Oblique Crunches
- Oblique Decline Crunches
- Oblique Plate Twists
- Oblique Twists
- Seated Oblique Barbell Twists
Conclusion
With a comprehensive list of best abdominal exercises like this to choose from your ab workout routine should never be dull or boring. By adding a few pieces of low cost exercise equipment to your home gym you'll be able to create the perfect set of killer abs!
Mark A Hanson specializes in helping you get fit and build muscle. Pick up his free Skinny Guy Guide To Fast Muscle Gain [http://fastmusclegainsecrets.com/]. Visit [http://fastmusclegainsecrets.com/]
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"best abdominal exercise,ab exercises,abdominal crunches,abdominal exercises,crunches,exercise ball"
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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"ab workouts,abs workout, ab workouts that work, abdominal workouts,abdominal muscles"
Natural Bodybuilding Workouts For Fast Natural Gains
The reason I am praising you, is that you understand that you must follow natural muscle building workouts. Not workouts done by pro bodybuilders. Who are probably taking performance enhancing drugs, have elite genetics and recovering ability.
I am going to give you some guidelines to follow for your natural muscle building workouts and how they should be structured. So without further ado, lets get down to business.
Keep Your Natural Bodybuilding Workouts Under 1 Hour
A bodybuilding workout (or any weight lifting) puts a lot of stress on your body and is very metabolically demanding. Around the hour mark of your natural bodybuilding workout, a hormone called cortisol is released. When this happens your body starts to burn muscle for energy. I think you will agree that is not what you want when trying to build muscle. Besides, if your workouts are lasting longer than an hour, you are probably not working hard enough.
Workout Your Legs
For the love of god, please workout your legs, I cannot stress this enough. Yeah I know you just want big guns and a 34DD chest. But did you know that working your legs will give you bigger muscles everywhere else? Yea that's right.
This is due to hormones mainly; Testosterone is released and elevated when you work a lot of muscle. But the only muscles in your upper body that elevates testosterone, is the back. Therefore if you are doing chest and biceps all the time, you are missing out on a whole host of testosterone.
The whole point natural bodybuilding workouts is to get the most out of your training for the natural trainee. Remember, work the legs; the entire body will grow.
Taper Your Volume To Match Your Frequency
This is kind of related to the previous tip, but deserves its own section as it will help you pack on muscle mass. The worst thing a natural trainee can do is do to much to often. There is nothing wrong with you wanting bigger guns and other 'mirror muscles'. But your natural bodybuilding workouts must fit in with an entire bodybuilding routine.
Your workouts must have a purpose and reason for doing something. Want a barrel chest? Fine, but you must modify your entire workout routine to supplement this. I can help you there of course and will show you how.
Natural Bodybuilding Workouts Conclusion
Natural bodybuilding workouts are a very clever way to build muscle mass fast. They must however be planned right for them to be effective. Not thrown together with no real goal in mind.
You have maybe already work this out, so it is now time to take your training to the next level. To help you do this I have a whole host of free natural bodybuilding workouts to give you. To get them just click the link: Click here to get your free natural bodybuilding workouts
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"natural bodybuilding workouts,bodybuilding workouts,bodybuilding workouts natural,natural trainee"
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