From Exercise.About.com
Are you wasting your time?
Despite the facts, many people still think they can get flat abs if they just keep doing enough ab exercises. In other words, we think we can't reach this goal because we're doing doing something wrong. The truth is, getting six-pack abs is hard and, if you haven't seen yours yet, maybe it's not what you're doing that's the problem.
The Myth That Wouldn't Die
If you've been doing crunches forever and are miffed that you still don't have flat abs, you're no doubt operating under what I consider the biggest myth of weight loss in existence (a.k.a. The Myth That Wouldn't Die): That you can do an exercise for a certain area of your body and get rid of the fat there.
Why else would you spend so much time doing crunches if you didn't believe they would burn the fat off your belly? And it's no wonder we still think this...pick up any popular fitness magazine and you'll find plenty of headlines to feed that belief. For example, in the February issue of Fitness Magazine, the giant title on the front cover? "Banish Belly Fat - Tone, tighten , trim in just 7 moves." 7 moves to flat abs? Who wouldn't want that? But it's these kinds of headlines that keep us stuck in the same place for months and years, trying the same thing over and over and thinking we'll finally get it right.
The truth is, six-pack abs are difficult to get. I've been exercising for 14 years and consider myself in excellent shape. I don't have a six-pack and never have (and not for lack of trying). It took me years to understand that goal wasn't right for me and, when I finally did, my life changed for the better. What about you? Is it time to let go of old goals and set new ones? Maybe it'll help to get a clear idea of what it takes to get flat abs.
What You Really Need for Flat Abs
Despite what you think, ab exercises are NOT the number one thing you need to do for flat abs. In fact, getting flat abs requires hard work, commitment and something else you have no control over: cooperative genes.
The only way to get flat abs is to lose body fat and you already know what that requires:
1. Regular cardio exercise
2. Strength Training for the ENTIRE BODY (treating the abs just like any other muscle in the body)
3. A healthy, low-calorie diet
You must get all three of these (especially your diet) right on a consistent basis in order to even get close to flat abs. And, something else important: If you've lost body fat and you still don't have flat abs, don't be terribly surprised. Many of us will never see that six-pack because:
- The body fat level required to get flat abs is lower than you can sustain with your current lifestyle/schedule, or
- The body fat level required is lower than is healthy for your body to function.
So, even if you follow a perfect program and a perfect diet, flat abs still may elude you. Does that mean you should give up? You shouldn't give up on exercise but, maybe, giving up the ideal of six-pack abs is exactly what you need to make your life better.
Giving Up on the 'Ideal'
Now you know the truth: The goal to get flat abs may:
- Require more exercise than your schedule will allow and more than you can mentally handle
- Require more attention to your diet than you're willing/able to expend
- Require more strict adherence to diet/and exercise than you have the time or energy to spare
- Not be in your genetic cards
If that's the case, maybe it's time to get rid of that goal. It may seem foreign to imagine an exercise life without it, but it's possible and tossing that goal may actually be a relief, allowing you to focus on what you CAN change.
Now's the time to ask yourself:
- Do I really want flat abs?
- Am I willing to work as hard as I need to to get them?
- If I will work that hard, am I willing to accept that it still may not happen, even if I do everything right?
- If I did get six-pack abs, what will that change in my life? What will flat abs actually do for me?
- What would happen if I let go of this ideal and focused on other goals?
Accepting that your body works as a whole and not in pieces and parts is the first step towards releasing that ideal body that lurks in your mind and embracing the one you have now--belly flab and all. Maybe it's time to finally let that goal go and realize you aren't a failure for not reaching it.
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From: http://www.womenfitness.net/flat_abs.htm
TOP 10 TRUTH ABOUT FLAT ABS
THERE'S MORE TO FLAT ABS THAN CRUNCHES
Crunches can only tone the abs. They cannot get rid of the fat layer that lies on top of the ab muscles. And the only way to lose the fat is to do some form of vigorous aerobic exercise like skipping, jogging, cycling and so on for no less than 30 minutes 3-4 times a week. These exercises are a must rather than an option because they help increase the metabolic rate, causing your body to use up all stored forms of energy, in short, your fat. Aerobics exercises target specific areas of body fat, weight training increases the body's overall metabolic rate, so in a way it enhances the action of aerobics.
CRUNCHES ARE JUST ONE FORM OF AB EXERCISE
| What you need to do is a series of exercises that work all the muscles in the abs (the rectus abdominis and obliques) from different angles. There are three so-called "Places of motion". When you bend forward, you work the sagittal plane. Bend to the side and you target the frontal plane. Twist your torso and you hit the transverse plane. A basic crunch only work your muscles through one plane of motion - sagittal - which is why you can do them forever and only see a third of the results. Of course, don't give upon crunches. Incorporate moves that hit the other two angles and your abs will be much leaner. | The Illustration displays the key abdominal muscles. |
MIXING IT UP IS A MUST
Even if you've got a fantastic workout, you still need to vary your moves every few weeks. The longer you stick with an exercise programme, the more efficient your body becomes at doing it You end up using less energy and burning fewer calories, and you won't get optimal results. Research shows muscles can adapt in as few as four to five workouts.
Keeping your muscles from getting bored doesn't mean scrounging up an all-new routine, either Constantly making small tweaks to the same moves is enough. For example, instead of placing your hands by your ears when you do crunches, try extending your arms in front of you or do oblique twists on an incline bench rather than the floor.
Exercising while holding a weighted ball or dumbbell is another way to switch things up once you get stronger. Use enough weight so that you can't do more than 15 to 20 reps at a time.
THERE IS SUCH A THING AS A BEER BELLY
Any alcoholic drink can add to the size of your stomach for one very simple reason: Alcohol is dense in calories. Every gram of alcohol contains the same amount of calories as a gram of butter - seven which almost twice as many as a gram of most other carbohydrates of protein. Like other calorie-packed foods. It promotes weight gain.
But there's also evidence that beer, more than other kinds of alcohol, may cause more fat to settle on your belly. Research at the University of North Carolina at Chap I Hill found that among those who had more than six drinks a week, beer drinkers had the highest waist-to-hip-ratios-followed by those who who opted for liquor. Wine drinkers had the slimmest waistlines.
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From: http://www.flat-stomach-exercises.com/six-pack-abs.htm
Ten Exercises For Developing Your Six Pack Abs
Trust Your Gut
by Clark Bartram of www.clarkbartram.com
The more ab exercises you have in your repertoire, the better you’ll be at using your instincts to build and maintain that six pack.
Training abs requires a lot of hard work and imagination. Of all the body parts, abs are probably the least fun to train, but they’re also the first thing to get noticed on the beach.
Not only are strong and defined abs the cornerstone of an ideal physique, but having core body strength is also vital for top performance in all your physical activities. And I do mean ALL your physical activities!
Properly trained abs can help you be more competitive in sports, they can make it easier to do your job or fix things around the house, and, best of all, they can make your romantic romps more fun and exciting. Not bad for just a few minutes of concentrated effort each week!
I recommend training your abs every other day, after a weight workout. All you have to do is choose two or three different exercises and perform four to five sets of 10-12 reps for each one.
Just remember, however, that no amount of any exercise will give you that coveted six pack if you have a layer of fat around your middle. You need to get your body fat down to about 10% or less before your abdominal muscles become visible. So be sure to consistently eat right and do a lot of cardio. I often tell people that the best exercise for abs is 30 minutes on the treadmill!
For the sake of this article, I’m going to assume that your nutrition is on target, that you’re training aerobically to stay lean, and that you really want to enhance your training so you can develop world-class abs.
What follows are my top 10 favorite abdominal exercises of all time. Some of them will look absolutely crazy. Others will look kind of familiar, but with a special twist or two to make them more effective. The whole point is to hit your abs from a lot of different angles so you can really get them to pop.
If you’re ready to take your abdominal training to the next level, here we go:
Tornado Ball — Wall Chops and Seated Chops
Grasp a Tornado Ball with a slight “choke up” on the rope. To do the wall chops, lean back against a sturdy wall and bend your knees into a slight squat. Then rotate from side to side, slamming the Tornado Ball against the wall. Do this ballistically for about 30 seconds. Seated chops are performed with the same intensity. Simply sit down on the floor and move the ball overhead. These two movements are nearly impossible to duplicate in any gym. Start with one 30-second set for each exercise.
Surrender Sit-Ups
These are called surrender sit-ups due to the hand position. Your arms will be above your head as if you were surrendering to someone. In the upright position, place your feet flat on the floor. Slowly lower yourself back like a traditional sit-up, but only go as far as you can without lifting your feet off the floor. When your feet begin to rise, come back up to the starting position. Squeeze your glutes throughout the entire movement.
Power Wheel Crunches
Unlike a traditional “ab wheel,” a Power Wheel is attached to your feet and you move your legs instead of your arms. You can either bend your knees and tuck them into your chest, or do a “pike” with straight legs. Either way, be sure to exhale on each contraction.
Swiss Ball Weighted Crunches
The opportunities are endless when it comes to a Swiss Ball, but weighted crunches are one of my favorites. Choose a weight that allows you to perform 3 sets of 8–10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.
Swiss Ball Reverse Crunches
Position your body so your scapula is centered on the top of the ball. Grab a stationary handle above your head and tuck your knees up and around towards your face. I use my eyes as a reference point. As in all abdominal exercises, it’s imperative that you exhale during the effort. Reps are not the only indicator of a good abdominal workout…you should feel each one in the muscle, without obsessing over how many you do.
Hanging Leg Raises
There are two schools of thought when it comes to hanging leg raises. If you do the entire movement from completely stretched out to completely contracted, then your psoas muscles (hip flexors) assist in the movement. If you start the movement with your legs bent at 90 degrees, you eliminate the use of the hip flexor group. I suggest you mix it up and do the exercise both ways.
Janda Sit-Ups
These are tremendous once you get the hang of them. Assume the traditional sit-up position, with your arms crossed over your chest. Have someone grab the back of your calves and pull slightly. Slowly sit up, maintaining a contraction in the glutes. If you can’t pull yourself up right away, start with the negative part of the movement.
Full Contact Twists
These are similar to Tornado Ball chops, but they can be done in a gym without any special equipment. Get a 45 lb. Olympic bar and place one end in a corner to hold it in place. With your feet shoulder-width apart, knees slightly bent, and arms fully extended, hold the opposite end of the bar and rotate it overhead in a semi-circular motion. Be sure to rotate at the waist and feel the movement throughout your entire core. Do 1–3 sets of 15–20 reps.
Medicine Ball Throws on Swiss Ball
Assume the same position on the Swiss Ball as you would if you were doing weighted crunches, and position your feet under two dumbbells for safety. Ask a partner to help you with an 8–10 lb. medicine ball. While seated on the Swiss Ball in an upright position, have your partner throw the medicine ball over your head so you can catch it (under control) while lying back over the Swiss Ball. Sit up and throw the medicine ball back to your partner. Do 3 sets of 12–15 reps.
Cable Side Crunches
Using a cable in the highest position, grasp the handle with one hand and rest the other on top the hand grabbing the handle. Your hand should be at your temple. Keeping your arm completely stationary, crunch between the waist and lower chest only. The movement will be small and very isolated. Be sure to do both sides for about 3 sets of 12-15 reps with a challenging weight.
There you have it—if these 10 exercises can’t give your abs a good workout, nothing can!
When you get comfortable doing all these great exercises, you’ll be able to train your abs more instinctively, mixing up different exercises during each training session for maximum impact. You’ll be able to trust your gut and pick a variety of exercises that are most effective for you, and you’ll start getting results fast.
Always remember that abdominal training is the essence of a strong, stable, and attractive physique, so don’t be one of those guys or gals who never takes the time to add a few challenging ab exercises to your routine. With a little attention to detail, you’ll be well on your way toward getting the kind of tight, defined midsection that has the amazing ability to turn heads.
A wise man once told me something that I’ve burned into my memory and carry with me all the time. “I may not be where I want to be,” he said. “But thank God I’m not where I used to be!”
So just keep at it. You may still not like training your abs, but by spending the extra time and trusting your gut to choose just a few killer exercises, you and the rest of the world will certainly like what they see.
AUTHOR’S NOTE
If you don’t have all the items necessary to perform the exercises featured here, e-mail me at clark@clarkbartram.com and I’ll let you know where you can get them.
Great Six Pack Ab Resources
Here's a useful site that offers outstanding advice on obtaining a six pack through proper diet and exercise. There are even pictures of the different exercises to help illustrate how to do them properly. Visit Take a peek at another site that offers helpful advice on achieving that perfect six pack. I love that the author focuses on setting goals and motivation in addition to proper diet and exercise. Visit |
From: http://www.marieclaire.com/life/healthy/health-tips/flat-abs-fast
Get Flat Abs Fast
Get a flat belly
By Genevieve Monsma
The Exercises
Belly Rolls
Works: vertical ab muscles
What to do: Sit with your legs bent, feet flat on the floor and arms straight in front of you. Exhale and roll back until your lower back touches the ground -- stop. Inhale and roll back up. Repeat 15 times. Now exhale and roll back until your shoulder blades touch the ground -- stop. Inhale and roll back up. Repeat 15 times.
Tummy Curls
Works: horizontal ab muscles
What to do: Lie on your back and bend your knees at an (almost) 90-degree angle with the floor, raising your feet slightly higher than your knees. Exhale, lift your butt and roll back to your shoulder blades. Inhale and roll to your tailbone -- stop (don't let your butt touch the ground). Repeat 20 times.
Cross Crunches
Works: waist
What to do: Grab a liter bottle of water and lie on your back with your knees bent at a 90-degree angle with the floor. Cradle your left hand behind your head. Now hold the water bottle in your right hand, lift your head and shoulders off the ground and reach across your body, so the bottle is outside your left knee. "Pulse" 20 times. Switch sides and repeat.
Tailbone Lifts
Works: lower ab muscles
What to do: Lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale and lift your tailbone, then slowly lower as you inhale (don't just drop -- resist on the way down). Repeat 30 times.
Inverted Crunches
WORKS: lower back
WHAT TO DO: Lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Inhale and lower. Then switch, lifting your left arm and right leg. Alternate, doing 20 lifts on each side. Finally, lift both arms and legs 20 times.
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