Let's face it. There is no better way to contour and streamline your abs rather than using resistance. You cannot laser-target fat around your waist, but you can tone the muscles underneath. To shrink a spreading waist, resistance training helps to speed up your metabolism. Your abdominal muscles become toned and more compact as the surrounding fat disappears. There are three critical factors in your ab workouts that will dedicate your progress - the intensity of resistance you put on the ab muscles, the duration of your ab workouts and how many times you train your abs in a week. Therefore, a good way to add resistance to your ab workouts is to use dumbbells, stability balls or weight plates. Resistance bands are great tools for challenging the sides of your stomach as well. When you stash one in your suitcase, you have your own mini abs machine. At first, your body weight has enough resistance to train your abs. As your stomach muscles get stronger, it's time to gradually increase the amount of weight you are using.
I believe we all have a busy schedule but that doesn't mean that we can compromise our ab workouts. If you seriously lack time, performing only one set of each exercise is probably your best bet. Besides being time efficient, single-set training is almost as effective as multiple-set training. Basically, you should do one exercise for each ab muscle group. Make sure that you are not duplicating movements. For example, it makes no sense to do a set of crunches with no resistance, and another ten sets of crunches with the help of resistance bands. Both of these exercises are exactly the same movement which work the same specific muscles. Instead, do a set of crunches for your overall midsection and then a side ab workout for the sides of your stomach. After you have trained for a few months, your abs can handle more than one set of any particular exercise. Work your way up to three sets of ten repetitions on every ab workouts. If you lose your form, you are probably doing too much.
Circuit training forces your cardiovascular system to work overtime. Cutting down on the rest time between sets allows you to increase the amount of time you spend toning those abs (as compared with the amount of time you spend resting). This increases the metabolic demand of the workout and firmly defines that abs. If one of your goals is to lose belly fat, it's a good idea to move quickly from one ab workout to the next. You should keep charts to record how you are advancing in each of your muscle groups. Write down how many sets, how many repetitions, how much resistance and how much rest you take between sets. As you increase the resistance and the number of repetitions, your muscles will respond accordingly. When you are ready for another challenge, do an ab-training circuit. Perform one set of each exercise without rest. This burns more calories than straight sets of crunches. Let's take a look at a few good ways that you can circuit-train your abs. Firstly, pulsing through your abs crunches is another way to add intensity.
Like human, our muscles need surprises and shocks from time to time to give them some extra challenge. It will be tough but once you get over it, you will feel better almost immediately and see visible results in as little as a few weeks. You can begin by cutting your ab workouts into half or taking a week off. Try out the three different ways to shock your ab workouts effectively: Cutting your ab workouts may sound absurd but you may be over-training them when you are too obsessive on getting ripped abs. By reducing the demand on them, you will allow them to recover. Another good option is take a week off. When you come back stronger after this break, you know you were over-training. "Tri-sets" consist of performing three different exercises for your abs consecutively. Set one is performed followed immediately by a set of the second and third exercise with no rest in between sets. For example, do a set of crunches followed by side planks on both sides. After completing this tri-set, take one or two minutes break and do the cycle again.
If you join a gym or enroll yourself in an exercise class, it isn't a feasible option. It doesn't mean you can forget about getting the ripped abs you want. In fact, many ab workouts that can be done at home are far more effective as compared to working out using pricey ab machines. Here is a quick tour of how to rip your abs tissue at home: Firstly, you can perform the "Perfect Crunch" to firm and tone those eye-catching muscles in front of your stomach. The crunch is probably the best ab workout for targeting all of your abdominal muscles at the same time. Here's how you do it: Flatten your lower back to the floor and bend your knees to 90 degrees with your feet flat on the floor. Fold your arm across your chest. As you exhale your breath, curl your chest a couple of inches off the floor. Hold, then slowly lower your back to the floor and continue your repetitions. Just before you perform your crunch; pretend someone is going to hit yourself in the stomach. Feel your stomach muscles contract and keep using them throughout the duration of your repetitions.
If you have fallen into the trap of purchasing the abs equipment, it is most probably due to the great "sale" at your local fitness store. Most likely, the equipment has become a white elephant. Actually, you shouldn't underestimate what you can do with things that are already present in your house. Let's take a look at a few ab workouts that you can do at home without any sophisticated equipment. Firstly, the "Fingers to Toes" workout tones the front of your abs with particular concentration on your upper ab muscles. It also targets those fingerlike muscles around your ribs. Lie on your back with your feet pointed toward the ceiling and your knees straight. Hinge from your waist. Extend your fingers toward your toes and raise your hips off the floor. Keep your back flat to the floor. Lower your hips and shoulders back to the floor. Remember to keep your neck relaxed and don't try to reach too far. If you can keep your hips off the floor, you will increase the intensity of the exercise.
Many people overlook the importance of side abs and allocate most of their time training only the front abs. While front abs are more prominent, strengthening your side abs can make your entire abdominals muscles look more well-defined. Below are two ab workouts which can train your side abs in isolation. Firstly, the "Side Cross" targets the muscles on each side of your stomach which most of the ab workouts cannot. Lie on your back with your knees bent. Cross your arms across your chest. Lift your right shoulder towards your left knee. Lift your left shoulder towards your right knee. You may either complete alternate sides for each repetition or do all of your repetitions on one side and then all of your repetitions on the other side. Begin each repetition while you flex your abs. Rest between repetitions if necessary (your neck relaxed). Exhale on each repetition and draw your navel in towards your spine. To increase the intensity, bring your fingertips behind your head while your elbows remain on the side.
You will be amazed by the results you can achieve by performing simple ab workouts at the privacy of your desk. It is not about sets or repetitions and you don't need barbells or dumbbells to train your abs. Between phone calls, you can try the Officer Abs routine. Now, you can flex your abs while typing on your computer or retrieving your emails. Firstly, you can do this to train your upper stomach muscles. You may do this exercise while talking on the phone or contemplating a decision. Sit on the edge of your chair with your arms extended straight to the front. Contract your abs and lean back slowly until your upper back touches the back of your chair. Since your abdominal muscles are endurance muscles, do these exercises several times a day, whenever your mood strikes. While you are leaning back, keep your neck in line with your back. Keep your chin up and don't look down towards your chest. Imagine an apple tucked between your chin and your chest. If this exercise is too difficult, don't lean back all the way to chair.
Most people especially beginners thought that ab workouts are all about quantity of crunches and not the quality of each movement. In fact, if you perform the crunches slower, it can use more muscle fibers. You should take your time on each repetition. The slower you move, the less momentum you have and the more work your ab muscles are accomplishing. You should maintain your speed (so that you will be able to stop) at any point during each repetition. Here's a rule of thumb: Three seconds in both directions work great. During each repetition of your ab workouts there are two different parts. The first part is called the positive "up phase" of the repetition. The second part is the negative or the "down phase" of the repetition. It is important to come down slowly on the negative phase. Moving slowly on the negative phase will chisel that abs fast. If you are too fatigued to do the negative portion of the three-second repetition, maintaining absolute control of the movement, then you are done with the ab workout for the day.
This is a quick and easy 5 steps for all those like me that are hard gainers, that really struggle to put weight on - no matter what they try to do. If you are looking to bulk up and get so nice muscle definition they keep reading. Before you start you need to make sure you are getting a good dose of carbohydrates. These can be found in products like potatoes, pasta, rice and cereals. Now lets look at 5 things you need to be doing to start fast muscles gain. 1. Limit Your Reps Don't try lifting 20 reps. Limit it to 10 - maximum. You want to limit how many times you are lifting. 2. Lift More Here is where you lift as much as you can for your 10 reps. Now you are not doing as many you are able to lift more kilo's. Work your muscles as hard as you can. 3. Continually Increase The Weights You Are Lifting. If you are wanting fast muscles gain then you need to be upping your lift weights at least 5% every two weeks. You muscles are tuned to handle stress - so let them stress. 4. Maximum of 3 Sets Per Muscle Group.