An Ab Workout For Every Level

An Ab Workout For Every Level


The abdominal muscles are without a doubt one of the most difficult muscle groups to sculpt. Many perform crunch after crunch with no results. Instead of wasting your time on ab exercises that aren't working for you, follow this ab workout guide, do cardiovascular exercise at least 4 times a week and eat a healthy diet, and you will begin to see definition in your abs over time. This ab workout will be worth your time! Remember to increase your reps or sets as the ab workouts become easier.

Beginner Ab Workout - Try 3 sets of 10 reps for each exercise.

Basic Crunch - Lie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position.

Reverse Crunch - Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position.

Intermediate Ab Workout -Try 3 sets of 8-10 reps for each exercise.

Toe Touchers - Lie on your back on the floor on a mat. Elevate your legs straight up into the air and point both of your arms straight up into the air as well having your body form a sort of giant "U." Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward, touching your toes with your finger tips. Remember to let your abs do the work.

Scissor Kicks - Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Advanced Ab Workout

Flat Bench Leg Pull Ins - Sit on a flat bench with your legs off the end. Place your hands to your sides, grasping the edge of the bench with each hand. Extend your legs straight out and lean your back at a 45 degree angle. Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion. Continue until muscle fatigue.

Side Bridge - Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great sports specific exercise. Increasing your time as you gain strength.

Tips For Ripped Muscles


Summer is almost here, and it's time to kick back and relax under the sun. It?s time for the beach, barbecue parties, and for most real lifters these activities also mean one thing: It is time for the clothes to come off and to show off that rock hard body they have been working on all year. Who wants to walk around with a flabby physique, and for the next couple of months, all of those real muscle builders will be moving into ?get ripped? mode.
However, how do they ordinarily try this?

It is really quite simple. They ease up the weights and complete increased repetitions.

This has usually been a largely normal way of ?reducing fat? and if you talk to the majority of trainers in the gym they will advise you that ?heavy weights build up the muscle and reduced weights define the muscle?.

So, what is the reality behind the ?reduced weight and increased reps? way of achieving a sculpted body?

It's absolutely and totally SO WRONG!

It could not be further from the reality. In reality, there is no plausible basis for this method of exercising at all, and whomever thought up this utterly silly method of exercising has made the vast majority of muscle builders to squander their time and impact their results in the gym.

Allow me to straighten this up once and for all: You CANNOT 'spot reduce'. Put another way, it is completely unachievable to focus on weight reduction from a individual part of the body. Carrying out bench presses with reduced weight and increased reps won't cause you to burn fat off of the chest or make it to appear harder and more sculpted.
Each time you hold a barbell, dumbbell or cable, the goal is to create as much muscle increase as possible. There are no particular, secret bodybuilding training routines that will define the muscles or make them become more defined.

Exercising with weights builds muscle mass, period.
Therefore, how in particular do you define a muscle?

The simple method to define a muscle is by reducing your body fat>/a> levels so that you can make your muscles more obvious. Decreasing body fat can be met by two methods:

1) Adapt your diet.

You must lessen your overall calorie consumption to approximately 15 times your bodyweight and concentrate on eating smaller meals more often during the day. This will keep your metabolism easily raised all the time and your body will burn fat constantly. Control your consumption of saturated fats and simple sugars, and concentrate instead on eating good sources of protein and low glycemic carbs. It is also critical to keep your water consumption high at a level of around 0.6 oz for every lb of bodyweight.

2) Execute good cardio exercise routines.
Forget about the usual way of temperate intensity cardio in 30-45 min periods. If you like to make the most of your body?s fat burning capability and also reduce the muscle reduction which certainly goes along with a fat burning cycle, concentrate on shorter cardio exercise routines carried out at a peak level of intensity. These types of exercise routines will boost your resting metabolism through the roof and will let you burn the greatest quantities of fat even as you are resting. I suggest 3-5 high-level intensity cardio sessions every week, spaced at around 8 hrs between your weight exercise routines.

It's as simple as that, people. Forget the idea of ?reduced weight and increased repetitions? and hurl it out. Following this misguided way will only make you to reduce muscle bulk and strength, and won't help you in burning fat or defining your body.

All you are required to do to sculpt those rock hard muscles by the summer time, is the following:

1) Exercise with heavy weights and low reps to increase maximum muscle bulk.

2) Adapt your diet and carry out cardio exercise routines to reduce body fat and develop evidently harder and better sculpted muscles.

Period.

See ya on the beach!