6 Pack Ab Workout

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

This is always tough to admit, but nutrition is more important than your workouts when it comes to fat loss.

And since diet is more important than exercise, I’ve decided to spend a lot time sharing nutrition tips this week, starting with these 5 diet secrets:

1) Your nutrition program doesn’t have to be extreme.

Hold up on making any extreme diet changes. Make sure the nutrition plan you’ve chosen is sustainable. Simple diet changes go a lot farther than you might think.

Why not just eat more whole, natural foods rather than trying to go on an impossible-to-stick-to ultra-low carb extreme plan?

2) Get the junk out of the house.

If it’s in your house, you’ll eat it…and trust me, this goes for me too. When I visit a relative’s house for holiday, I always eat the treats they have sitting around. That’s why I keep the junk out of my house.

So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the “diet-killing” gap.

For some folks, the diet-killing gap is between work and dinner. For others, it’s between dinner and bedtime, but for almost
everyone, there is a point in the day when we suffer from mindless eating.

So make sure you have alternatives…as soon as you come home from work, cut up vegetables and dip them into hummus. That will keep you full on a small amount of calories.

After dinner, if you need something sweet, stir up chocolate protein powder into a small bit of plain yogurt. That will satisfy you.

4) Chew your food 5-10 times before swallowing.

Most people eat so fast they only about 1-2 times. You’ll really notice a difference and you’ll slow your eating so you feel full.

5) Have a bowl of broth-based vegetable soup before a meal.

American researcher Barbara Roll has published a lot of studies showing that this will help you reduce the food you eat.
Surprisingly, consuming just water doesn’t seem to do the same trick.

So those are just 5 of the diet secrets we have for you this year.

Stay tuned for proven secrets to help you lose fat in 2010!

Hello Everyone!

Welcome back to the 12 weeks to six pack abs workout series for week 3. Hopefully by now these 10 minute ab routines have become a part of your daily routine and you are doing them on at least 3 or 4 times a week.

It is now time to step it up a notch and try and do these ab routines everyday! If you are having trouble being consistent at doing these workouts, I suggest you pick a time during the day to do them.  This means everyday you do the workout at the same time. For best results, I would suggest doing them first thing in the morning. I typically do this and its great because its the first thing I do when I get up. It relaxes me and lets me think about what I need to do during the day and then sets my mind at ease as I know I have done something healthy for my body!  So again, I encourage you to pick a time during the day that you are going to dedicate and set aside for yourself so that you can consistently get these workouts in. Remember, it only takes 10 minutes to complete, its going to make you feel great and its going to get you those results that you are looking for!  Those results are what is going to keep you motivated to continue so get that motivation and determination and do it!  Trust me, you will be happy you did at the end of these 12 weeks!  Now lets get right into those ab exercises!

12 Week To Six Pack Abs Workout Series – Week 3

Exercise 1: Plate 8’s

Sets & Reps: 2 Sets & 8 Reps per Set

Exercise 2: Recliner Press Crunch

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Exercise 3: Side Plank Rotations

Sets & Reps: 2 Sets & 12 Reps per Side per Set

Exercise 4: Physioball Rollouts

Sets & Reps: 2 Sets & as Many Reps as You Can

Exercise 5: Physioball Skier Tuck

Sets & Reps: 2 Sets & 12 Tucks per Side per Set

Once you have finished your sets, don’t forget to drink as much water as you can.  As mentioned in last week’s article, the more water you drink the better.  Try to aim for between 80 to 100 ounces a day (2.5 to 3 liters).  Also, hopefully you are focusing on lowering your fat intake too.

Don’t forget to do the exercises presented above with as few breaks as possible. Once you have completed the exercises, repeat the circuit again. Training in this fashion is called circuit training and will help you build your abdonminal strength and your muscular endurance and get you that healthy, lean, athletic and muscular look.

Circuit training workouts are great ways to get your body into ultimate shape but you need to be organized when you do it and it needs to have variety and you need to ensure you are switching it up on a regular basis.  The reason for this is because your body adapts quickly to workouts and the best way to continually achieve results is to ensure your body is continually in a state of shock.  Therefore you should strive to organize yourself and ensure your training is organized over several months with a nutritional plan to follow as well.  Get a ripped, lean, athletic body is not rocket science.  You just need discipline, commitment and a great circuit training workout and nutritional plan.

6 Pack Ab Workout

Hello Everyone!

This is the first article installment of a 12 part series on how to get 6 pack abs in 12 weeks. The workout below takes about 10 minutes to complete and should be done 3 to 4 times a week by intermediates and up to 6 times a week by advanced participants. There are five abdominal exercises in this workout. Complete each exercise and move immediately on to the next exercise, trying not to take a break in between. Once you have completed each of the five exercises, repeat the circuit again. The goal is to complete all ab exercises twice and to try to do so with as little breaks as possible in order to not only get the muscle training development but also get the cardio training in as well.

12 Week To Six Pack Abs Workout Series – Week 1

Exercise 1: X Man Crunch

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Description: Lay on your back and place your arms and legs in the position of an “X”. Slowly crunch forward and raise your arms and legs together. Hold the position at the top for a moment and then slowly return to the starting position, but this time try to keep your arms and legs spread out but not touching the floor. Hold this position for a moment and repeat the exercise until the set is complete. Focus on keeping constant tension on your abdominal region.

Exercise 2: Heals To The Heavens

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Description: Lay on down on the ground with your back firmly on the floor. Place your hands palms down and your arms laying parallel to your body. Slowly lift your legs straight up until they are perpendicular to the floor and your butt and lower back are off the ground. Hold this position for a moment and then slowly bring your legs back down, stopping just above the floor. Hold this position for a moment and repeat the exercise until set is complete.

Exercise 3: Standing Core Ripper

Sets & Reps: 2 Sets & 40 To 50 Reps Per Set

Description: Stand up straight and put your fists up like a boxer. Flex your abs and slowly crunch down diagonally bringing your chest over your left thigh. As you are doing this, flex your left hip and pull it across your body to the right. Once you have crunched down as far as you can, continue to keep tension on your abs and move back to the starting position. Repeat until the set is complete and then proceed to do the same on the opposite side of your body.

Exercise 4: Standing Core Ripper 2

Sets & Reps: 2 Sets & 40 To 50 Reps Per Set

Description: Stand up straight and put your fists up like a boxer. Flex your abs and slowly crunch down diagonally allowing your right elbow to twist towards your left knee. At the same time, lift your left knee towards your right elbow. Once you have crunched down as far as you can, continue to keep tension on your abs and move back to the starting position. Repeat until the set is complete and then proceed to do the same on the opposite side of your body.

Exercise 5: Scissor V-Up Crunch

Sets & Reps: 2 Sets & 12 To 15 Reps Per Set

Description: Lay down on your back and lift your legs off the ground. The lower your legs are off the ground, the harder this exercise is and the higher your legs are off the ground, the easier this exercise is so adjust accordingly to your skill level. Place your fists above your chest and crunch forward. At the same time, scissor your legs above one another. At the top of the crunch, hold for a moment and then slowly go back down to the starting position, focusing the entire time on keeping tension in the abdominal region. Repeat until the set is complete.

Workouts like the abdominal workout mentioned above are circuit training workouts. If you want to get ripped, build muscular endurance and muscle strength, circuit training is the best way to go as they offer the benefit of lifting weights and since you are moving from one exercises to another with few breaks in between, add the cardio benefit as well.  Circuit training is one of the big secrets that athletes and celebrities use when in the gym as the workouts as the workouts are short but extremely effective.  Remember, celebrities and athletes don’t have much time to workout (maybe 30 minutes a day) but need their bodies to be in the best presentable shape possible.   This type of training is therefore perfect as it give that healthy, lean, sculpted body in a very short time frame.

6 Pack Ab Workout

Hey everyone and welcome back to the greatest ab workout series.  We are coming down to the final weeks and if you have stuck with the program and kept your diet clean, you are really starting to see epic results.  Its no time to hold back now and especially with the few final weeks coming up, you really want to step it up.  Don’t forget to get these workouts in at least 5 to 6 times a week.  Remember, they don’t take long and they are the difference between get a 6 pack and losing it altogether.  Also, keep your diet clean and try and avoid excessive high calorie and high fat foods.  You are almost there so keep it up!  Now lets get into the exercises for week 9!

12 Weeks to 6 Pack Abs Workout Challenge – Week 9 Exercises

Exercise 1:  Rock Reverse Crunch

2 Sets to Failure

Exercise 2:  Frog Crunches

2 Sets of 20 Reps

Exercise 3:  Med Ball Switches

2 Sets of 12 to 15 Reps Each Side

Exercise 4:  Med Ball Side Slams

2 Sets of 10 to 12 Reps on Each Side

Exercise 5:  Tubing Woodchoppers

2 Sets of 15 Reps Each Direction

Hopefully by now you are seeing the benefits of training to a well planned out workout system for your abs.  You shouldn’t just stop there.  Now that you can see the benefits of working out to a training system that works, you should strive to find a fully body workout and nutritional training program.  As you can see, its easy and effective to workout when you have a plan.  Hopefully you have been taking the ab workouts I have provided, written or printed them out and followed along each and everyday since you started reading my articles.  Getting a fully body workout and nutritional program is just as easy to obtain and follow.

6 Pack Ab Workout

Hi everybody and welcome back to the 2010 road to 6 pack abs workout challenge!  Great news for you today!  If you have trained hard over the past 9 weeks, done all the exercises 5 to 6 days a week and kept your diet clean then I want to reward you with an entire week off!  You are going to need it as I need you to be 100% ready going into the final 3 weeks.  Recovery is key to building muscle so over the next week, keep your diet clean but you can lay off the ab exercises.  Once your recovery period is over, these are the exercises I want you to do starting next week.

12 Weeks to 6 Pack Abs Workout Challenge – Week 10 Exercises

Exercise 1:  3 Way Ab Wheel-Outs

2 Sets of 12 Reps

Exercise 2:  BOSU Tuck Crunch

2 Sets of 20 Reps

Exercise 3:  Hanging Knee Drops

2 Sets of 10 Drops on Each Leg

Exercise 4:  Seated Around the Worlds

2 Sets of 10 to the Right and 10 to the Left

Exercise 5:  Wall Plank Tucks

2 Sets of 10 to 12 Reps on Each Leg

Another 5 challenging ab exercises have been laid out for you.  If you have tried them you can see they are not easy but they work.  Keep the intensity up and try and take as few breaks as possible between exercises.

Well organized workout and nutritional programs are the key to achieving your ultimate body and getting that lean, athletic, muscular look.  If you have been following this ab workout series, you are starting to see the benefits of such an organized program.  Its time to take your training up to the next level and incorporate such a program into your workout routine but that incorporates your entire body.  Having your workouts planned in advanced and having them include a lot of variety and changing it up is the best way to get into the best shape of your life.  You won’t get bored of the same old workouts and you will be motivated to keep going from the results of what your body looks like as well as the increase in strength and overall health of your body!

6 Pack Ab Workout

Do you have what it takes to fight off those mid-section bulges? Are you tired holding onto those love handles at your waist area? Is it too much to see unwanted fat where they’re not supposed to be?

If your answer is a resounding yes, then it’s about time you read about some abs-concentrated work-out you can do everyday. These six pack abs workout not only guarantee fat burning but also muscle definition in order to see the folds in your middle portion. Here are some great workouts specifically for the abs:

Bike Crunches

This type of crunches is a great cardiovascular to start off your routine. It pumps up the blood and oxygen in your body, therefore promoting fat burning process to take place. It is very easy to do too.

Just raise your legs and bend your knees close to the chest. Move your legs as if you are riding a stationary bike. You can increase resistance by raising your rear end a little off the ground.  Do this in about 16 counts at three sets each day. Increase repetitions and sets as your body adjusts to the routine.

Basic Crunches

This is your basic six pack abs workout that targets your upper and middle abs. It’s composed of small, short movements, but guarantees your desired results without straining your back.

All you have to do is raise head a little above the ground and place your hands across your chest. As you lift your head, try to exhale and contract the muscles around your middle area. To try and increase resistance, just do this exercise gradually and in stages. Lift your head a little further on the last stages and slowly and gently rest your head on the ground. This allows the muscles in your abs to work hard as well as ensure the safety of your head and your back. Do ten counts of three sets daily for beginners and increase as you go along.

Leg Raises

This abs workout targets the lower abdomen. By performing this exercise, you tighten any loose portions that are the usually hardest to workout.

This is kind of like a reverse crunch. With leg raises, you use your legs instead of your head to pull your body up. So position yourself in a flat surface with your head at rest and your hands either neatly on the side of your body or tucked under your rear end. Lift your legs up making sure that your butt is not touching the floor. Then slowly return to the original position. Do this in ten counts at three sets also.

Torso Twists

These are abs workouts that trims the obliques. It is very easy to do. Just twist your upper body so that you are facing the right side. Let your lower body remain in the center. Then do your basic crunch, only this time your body is twisted to the side. Repeat this facing the other direction. Perform this task for at least ten counts with three sets for each side.

Remember to get your cardiovascular workout as well as weight training along with these abs workout to achieve great results.

by admin on March 9th, 2010 Tags: Abs Workouts, Blood Oxygen, Bring, Desired Results, Faster, Fat Burning, Guarantees, Knees, Leg Workout, Legs, Lower Abdomen, Mid Section, Middle Portion, More, Muscle Definition, Muscles, Noticeable, Noticeable Results, Pack, Pumps, Rear End, Repetitions, Results, Six Pack Abs Workout, Stationary Bike, Waist Area, Workouts
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