what is a list of ab exercises that i could do to get me 6 pack abs?
please give me a workout routine not advise on what sites to see or stuff to buy
Thanks for your time.
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billy blanks http://www.amazon.co.uk/Billy-Blanks-Tae-Bo-Collection/dp/B0006TL9E6/ref=sr_1_1?ie=UTF8&s=dvd&qid=1228955143&sr=8-1
Sorry but the original Tae Bo does work. When I did it I lost LOTS of weight and had a washboard stomach. Then got pregnant, had the baby. I need to get back to the Tae Bo again!!!
http://www.youtube.com/watch?v=sWjTnBmCHTY
8 minute abs exercise, been doing it for more than a month and my abs are starting to form :]
sit-ups?
i have this good ab workout video on my computer…but i dont know how to send it to you.
You should try crunches and sit ups because they are using your core. You could also try some Pilates ( Pilatees) classes or look some up online.
this is what the guys at althletics do so it must work because they have rock hard abbs…
sit-ups 300 p/d
chin-ups 100p/d
and for the arms…
100 push-ups
HOPE I HELPED
u shud buy Body scultping bible for abs men addition at a local bookstore
great buy
as long as you are eating right crunches and sit ups should be fine
Build Muscle
1.
Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. (Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.
2.
Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these on an exercise ball. Once you “graduate” from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
3.
Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you’re using this piece of equipment, you can make it easier by just raising your knees to your chest. It’s more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you’re truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar. Still too easy?…
4.
Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. “spread out”) and repeat. Place a weight between your feet when you think you can handle it. What’s that? More?
5. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
6.
Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and
you should also try cardio it will really help get rid of the extra weight you dont need and make it easier to tone!
CHECK OUT LINK ALSO
Bicycle maneuver. To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
Captain’s chair. This was one of the few on the “most effective” list that involves gym equipment. To do the exercise, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad of the chair-like equipment. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.
If you do not have access to a captain’s chair, Francis says you can improvise by hanging from a bar, although that may be difficult for many people who aren’t in shape.
Crunch on exercise ball. A high-quality exercise ball, which costs about $30 depending on the size, is needed to do this exercise. Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To work the oblique muscles, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
If you do a crunch, researchers found you are better off doing a vertical crunch (which ranked number four on the list of most effective ab exercises for the rectus abdominus) or a reverse crunch (which ranked number three for strengthening the obliques).
“These crunches don’t put as much stress on your back,” Francis says, as a traditional sit-up type crunch.
To do a vertical crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
To do a reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides – whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
Abs need regular workout
Unlike strength training, Francis says abdominal exercises should be done frequently rather than for intense periods. “Abdominal strength isn’t the same as working on big muscles with large resistance,” he says. Instead, what’s needed is “endurance training for the abdominals.”
Five minutes a day of abdominal exercises can make a difference if you do it regularly.
If one exercise feels uncomfortable or is too difficult, then Francis says try others. The captain’s chair exercise, for example, might be too stressful for someone who has low back pain or is out of shape.
However, strengthening the abs can actually help maintain good posture and alleviate lower back pain, Francis says. As with any fitness program, though, check with your doctor first before starting abdominal exercises.
While the best ab exercises can help you reach a goal of a flatter, tighter tummy, Francis cautions, too, that they are only part of the equation. Diet is another part.
While the best ab exercises can help you reach a goal of a tighter tummy, it will not necessarily make the stomach “flatter”. For a healthy-looking mid section, a combination of ab work, proper diet, and regular aerobic exercise is the most effective strategy.
“You can have the tightest abs on earth, but if you have 10 pounds of lard covering them up, you won’t see that,”
3 hours a day of crunches. 10 sets of 20 push ups. hang on a bar or 30 seconds 3 times a day. Do 50 pull ups 5 times a day. It will take about 3 months for perfect abs
best one for me is:
1. get 2 desks or objects that u can hang on like you were doing dips.
2. stand between them and hang on them like you were doing dips.
3. try to hold your legs out perpendicular to your body as long as you can
if you want to get a six pack focus on doing sit-ups,crunches or go to this site for more ways http://www.wikihow.com/Get-Six-Pack-Abs
ok well i used to play basketball and in 8 weeks of doing this i got abs
do them every day
800 curl ups
200 squats
hour of runing
3x 10 reps of Dead lidt
and masterbate 6-7 times a day
try it it worked for me
Well to tell you the truth, you won’t get a six pack with just “ab exercises.” It’s the biggest misconception when it comes to toning the abs.
I use to have flabby abs, and was one of those people who did “ab exercises” like crunches and sit ups all day. But got nowhere.
It wasn’t until I cleaned up my diet was when I finally got results. Doing Pilates ab exercises, strength training, and HIIT also helped a lot.
Here’s a site I found with great diet and workout tips to tone your abs. It helped me by showing me the mistakes I’ve been making. Check out these links.
Abs Diet Plan – http://www.best-abs-exercises.com/abs-diet-plan.html
Burn Stomach Fat – http://www.best-abs-exercises.com/burn-stomach-fat.html
Pilates Ab Exercises – http://www.best-abs-exercises.com/pilates-abs-workout.html
Strength Training – http://www.best-abs-exercises.com/how-to-lose-belly-fat.html
Good luck.