Majority of gym members focuses their workout in the abdominals. They are always in search of the most effective abs workouts. In fact, when you start to lose weight the evidence can be instantly seen in the stomach some believe that it is the hardest thing to burn but endocrinologist agree that the visceral fat that is around the stomach is much more easier to burn that the subcutaneous fat that is inside the skin. Whatever their beliefs are, the most effective abs workouts are those that target the muscles around the stomach, and it tones and strengthens the core muscles, the lower and upper muscles.
Here are the top 10 most effective abs workouts that will guarantee a well toned abs.
1. Abs Crunch
Lie flat on the floor with knees bended, feet flat on the floor. Relax take a deep breath and slowly tighten your abs and slowly bend forward. The force should be coming in from your stomach not from the neck. Hold this pose for a few seconds then release, go down slowly.
2. Abs Reverse Crunch
This strengthens the rectus abdominis or the muscle that is responsible for the six pack abs. Lie flat on the floor feet straight, keep your back and buttocks aligned and on the floor. Then slowly raise your legs together 45 degrees, hold this pose for a few seconds and do not lock your knees.
3. Bicycle Crunch abdominal exercise
This exercise is rated to be one of the most effective abs workouts. Lie flat on the floor raise your legs at a 45 degree angle and do a pedal motion. Then slowly touch your right elbow to the left knee and vice versa while doing the bicycle pedal motion.
4. The Captain’s Chair abdominal exercises
This targets the rectus abdominis muscles. This is also known as the hanging leg lifts. You have to have a tall captain’s chair usually found in the gym. And slowly lift your bended legs towards your chest.
5. Crunches using the stability ball
Set on the ball and slowly roll the ball until you are in a reclining position and your body is parallel on the floor. Gently lift your upper body at a 45 degree angle and curl. This workout works the entire muscle group in the stomach.
6. Seated oblique twist using a medicine ball
This exercise targets the rectus abdominis, internal and external oblique muscles. Seat on the floor with legs and knees bended recline in a 45 degree angle. Hold the ball at center and slowly move from side to side hold ding each pose for a few seconds on each side.
7. Oblique Crunch
This exercise centers on the oblique muscles and the rectus abdominis as well. Lie flat on the floor with feet and legs bended; slowly twist your lower body to right or to the left. Raise to a crunch position and bend sideways at the opposite direction where your lower body has twisted. Repeat this on the other side using the same technique.
8. The Cross over crunch
Lie flat on the floor with knees and legs bend, put your right leg at your left leg so the right ankle is resting on the left knee. Then carefully raise to a crunch position and bend sideways opposite the raised knee.
9. Alternating Superman
This exercise is for core muscle strength
Lie flat on the floor face downwards arms raised like superman is flying. Then slowly raise the right arms and left legs first, hold this pose for a few seconds and do it again on the other arm and leg. Your head face down so that your spine is aligned.
10. The Plank exercise
For core muscles stability and strength
Lie flat on the floor facing downwards like in the push up position. Your forearms and toes firmly secured on the floor. Slowly lift your body up and hold this pose for 10 seconds. Your head should be facing down for proper spine alignment.
These are some of the most effective abs workouts that are rated by exercise experts that are proven to be effective in targeting the muscles groups in the stomach.
Top 10 Most Effective Ab Workouts
How Women Can Get Six Pack Abs, Even After 30
Many women complain that it’s a lot harder after you turn 30 to get what we call six pack abs.
First you need to determine where you are. If you have let’s say 28% body fat just know that your six pack abs won’t be visible until you get your body fat down. For women it is most likely in the lower teens.
What types of food do I need to be eating?
You should be eating lots of lean proteins like chicken, egg whites, and fish. Stay away from processed meats because they will affect your fat loss progress. Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving your six pack abs. Foods are not all created equal so if you want the best results then you have to put the best fat-burning foods in your body. The breakdown of your foods is also important. Don’t make the mistake of eliminating all your complex carbohydrates either as it will impair your metabolism, but you will need to modify your intake. Every woman is different when putting this type of program together.
What types of exercise should I be doing?
I recommend fat-burning workouts. Doing workouts that are intense and lifting enough weight that is challenging is key.
What about cardio?
This is dependent on how much body fat you have. Some women will have to do more in order to get the results they want. Don’t make the mistake of just walking, this will not achieve those six pack abs. You need to do interval cardio to really get your body fat down and to start seeing those abs.
How long will it take depends on where you are. From there, you can put together a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to be more disciplined in your eating. But, the good thing is that you can actually have a small treat every week while you begin your transformation.
You must be patient in the process and focus on your goal and don’t think just because you’re over 30 that you can’t accomplish this..because you can. The mind is actually the most important part in this process as it controls everything you do from exercising and eating exactly how you need to.
My whole focus in working with women is re-conditioning their mind to get the body they want. For example, I could give you the best six pack abs diet and exercise program but if you don’t have the right “brain software”, then you will fail to get the results you want so keep this in mind when you are setting your fitness goals.
Who doesn’t want to flaunt a washboard stomach? Sure, six pack abs look great, but remember getting it takes a lot of dedication, time, and energy. That being said, one thing is for sure, all the time and energy you invest is definitely worth it.
A fit and a well shaped body, works a great deal to boost your personality, and most importantly gives you a feel good factor. There are several easy ways to get you started. But remember there’s no magical mantra to getting six pack abs, you need to work towards it and it may take quite some time depending on your body condition, workout program and how much time you devote to your workout session per day.
To be able to shape your body the way you want requires you to follow specific exercises. Your instructor is the best person to guide you through the process. On that note, here are 5 steps that you may follow to help you get off the mark, towards your goal:
#1 Protein packed, lean meals: a clean and proper diet is the first step towards achieving your goal. No matter how good a workout program you follow, it won’t be of any use unless and until you eat healthily. In order to lose weight, you need to burn more calories that what you consume. A good diet plan should ideally consist of high protein in-take that contributes towards muscle building and cutting down fat. A healthy diet plan along with a good workout program is likely to give you best results when it comes to loosing significant amount of weight and developing six pack abs.
#2 Lose extra fat: fat is important for your body but not excess fat. In order to get a great looking body, your aim should be losing the excess fat from your frame. This can only be achieved, through a sound workout program. A good exercise routine should include 4 days of cardio exercises and remaining 3 days of weigh training. Of course, you can follow an easier plan, to get you started.
#3 Increased intake of water: drinking enough water is a very important part of any exercise program, yet it is often overlooked. Proper intake of water prevents you from getting dehydrated, helps in the healthy functioning of your system and helps stave off those hunger pangs that lead to over eating. Therefore, it is advisable that you drink at least 8-9 glasses of water every day if not more.
#4 Defining Abs: in order to define your abs and shape your body the way you want, you need to do some specific exercises that are designed to shape your abs.
#5 Keep your motivation alive: as I mentioned earlier, there is no magic easy way to get a well-shaped body. If you want to develop a well-toned body with 6-pack abs, you need to keep yourself motivated. Remember it may take a couple of weeks or more before you can see the effect of your hard work. Therefore, have patience, stay motivated and you will achieve your target sooner than you expected.
Before you start your workout program, let me warn you it may require you to change your present lifestyle significantly. Therefore, I’ll advise you to go ahead with your plan only if you are ready for it. Begin with small alterations in your daily routine, and you will be on your way towards those magnificent, rock hard six pack abs. Good Luck!
http://www.google.com