If you prefer doing a cardio routine, instead of an ab-focused workout, kickboxing and tae bo are great ways of achieving a complete workout routine. The leg kicking and knee lifting of both sports work out your lower abs, while the lateral crunches work out you obliques. And, of course, the whole workout has benefic effects over your entire body, as it boosts your metabolism, burns fat and elevates your mood.

Many ab exercises can be slightly modified, so that they focus on different muscle sub-groups. The crunches and the sit ups, for example, have so many versions that allow you to get a complete ab workout using the two basic exercises.

A basic crunch focuses on your six-pack. As you lie on your back with your knees bent and feet off the floor, you lift up your upper body and you bring in the knees at the same time, thus contracting the abdominis rectus. Even a small change, like two dumbbells in your hands, can make a huge difference and can make the exercise tougher.

A change in direction can turn the six-pack exercise into an oblique exercise. Thus, as you lift your upper body, twist to the right. While you twist to the right, bring in the right knee and lengthen the left leg so that it forms a 45 degree angle with the floor. Then twist to the left, while bringing in your left knee and lengthening the right leg.

Another version of the crunch focuses on the lower abs. Instead of lifting your upper body and knees, you just bring the knees in closer to the upper body, which lies on the floor. Unlike the regular crunch, when the feet are off the ground at all times, this reverse crunch allows you to touch the floor with your feet, as you lower the knees and feet.

The basic sit up requires you to lie down with your knees bent and feet on the ground. The exercise consists in you lifting up your upper body close to the knees. If you want to upgrade this exercise, you can place a chair or ball under your feet and then sit up. Or if you want to work on your obliques, you can twist your upper body as you sit up.

The exercise combinations are many and diverse. All you have to do is to be open to change, to be committed to getting fit and training your abs, and to be open to advice. You don’t need a personal trainer or a gym subscription to start working your abs. If you want, you can start at home. And later, as you become more and more advanced, you could resort to a trainer’s advice and supervision. But for now, just grab your mattress and let’s start the workout!

Apple
If you have an apple shaped figure…
* Your legs are pretty slim.
* save your fat around your waist
* You have narrow hips
* You usually have bigger breasts and broad shoulders.

To train your character, you better do abdominal exercises. The fat is in this place is dangerous for health.

Abdominal Exercises

Exercise 1
Lie on your back with your hands behind your head. Pull your legs up to an angle of 90 degrees. Move your upper body up and down muscles to tighten. Concentrate on your abs. Does this exercise every day, 4×12 repetitions? You get and keep a tight stomach.

Exercise 2
To train your lower – and upper abdominal muscles. Lie on your back with your legs bent. Place your hands behind your head and bring your shoulders off the floor and go back down. Bring the left and right elbow to your right and left knee.hourglass figure Clothing pear figure Exercises pear figur

To operate your core, start by concentrating on 3 vital movements so as to will reinforce your abs and core muscles: The abdominal bridge, bicycle crunch and plank. The generally successful ab workouts for women are exercises which resolute attainable objectives, such as exercising numerous times a week and finishing all action at least ten to fifteen times. Wear comfy outfits and complete the workouts on a comfy surface, like a training mat. Concentrate, don’t haste. Gentle actions insure you’re using the right method.

1. Abdominal Bridge: Lie on the ground with your knees up and your feet and lower back pushed against the ground. Lengthen your arms fixed against the ground on both sides. Tighten your belly muscles and bit by bit lift your behind off the floor till you see a straight line from your shoulder to your knees take this pose for 5 seconds.

2. Bicycle Crunch: Be positioned flat on the ground with your lower back pushed to the floor and your hands behind your head. Bring your knees up to a 45-degree angle. Little by little move your legs to the same degree if you are riding a bicycle. As soon as your left knee reaches your upper body, meet your right elbow to it and as your right knee comes towards your upper body, contact your left elbow to it.

3. Plank: Remain on your belly, supporting yourself on your forearms. Curl your toes under and force your forearms against the ground to kick yourself up, so your body is in a straight line parallel to the ground. Carry on controlling your body off the ground while keeping your eyes focused downwards. Sustain this pose for 10 seconds.

Using an exercise ball (also known as a balance ball) can render ab workouts for women extra interesting and more fun. To get started with an exercise ball, go down on your knees in front of the ball. Position your forearms on top of the ball and tighten your abdominal muscles as you roll the ball ahead as far as you can – do not let your upper body contact the ball or your back arch or strain. Take the ball back towards you, while pressing your elbows into it while you carry on to stiffen your belly muscles.

Besides all of these exercises, ab workouts for women must include cardio movement to burn fat. For example, you can start dancing to cool song or skipping rope. For occupied women, ab workouts are a fantastic way to attain exercise objectives.

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.

This is the second article installment of a 12 part series on how to get 6 pack abs in 12 weeks. In week 2 of this series we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 minutes to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more advanced participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, repeat the circuit again. Remember to try and take as few breaks as possible.

Before we jump right into the exercises themselves, another aspect you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2.5 to 3 liters) of water per day. Another aspect of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high fat milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength training and follow a good diet. Remember that carbs are very important for you are they are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of fat has 9 calories.

Enough of the diet for right now and let get right into it and present the ab exercises for this week.

12 Weeks To Six Pack Abs Workout Series – Week 2 Exercises

Exercise 1: Iso Reverse Crunch

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

Description: Lie down on your back, put your palms down facing the floor and lift your legs up and pin your heals to your butt. Begin by using your abs to lift your butt and lower back off the ground. Hold at the top and slowly go back down to the starting position. Concentrate on keeping tension in your abs the whole time and not use momentum when doing each rep. Repeat the exercise until the set is complete.

Exercise 2: Medicine Ball Balance Crunch

Sets & Reps: 2 Sets & 25 – 30 Reps Per Set

Description: Lay down on the ground with your back firmly on the floor. Lift your legs up with your thighs perpendicular to the floor and your shines parallel to the floor. Place the medicine ball on your shines and crunch up. The farther behind your head your arms are, the harder the exercise so adjust your arms to your level of fitness. When you crunch up, hold it at the top for a moment and then return to the starting position ensuring that your head stays just above the ground in order to keep tension on your abs. Repeat the exercise until the set is complete. If you drop the medicine ball, repeat the entire set over again.

Exercise 3: 1 Down 2 Up

Sets & Reps: 2 Sets & 15 Reps Per Set

Description: Lay down on the ground with your back firmly on the floor. Put your palms down facing the floor. Take you left leg and raise if over the ground parallel to the ground and keep it there. Raise your right leg up perpendicular to the ground. Now raise your left leg up perpendicular to the ground. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. Now keep your left leg up straight in the air and lower your right leg down so it is just parallel above the floor. Hold it for a moment and raise it up perpendicular to the floor and parallel to your left leg. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. This is one repetition. Now repeat the exercise until the set is complete.

Exercise 4: Commando Crunch

Sets & Reps: 2 Sets & 12 Reps For Each Leg

Description: Put yourself in a push up position and use a chair or bench to raise you feet up so you are in a decline position. Now take your left knee and cross to your right hand and at the same time crunch up. Move your left knee back to the starting position and do the same now with your right knee. Now repeat the exercise until the set is complete.

Exercise 5: Standing Tubing Over Twist

Sets & Reps: 2 Sets & 15 Reps On Each Side

Description: Take some tubing and wrap it around a post. With your arms stretched out, hold the handle with both hands so the tubing is perpendicular to your arms and hands. Flex your abs and twist 90 degrees away from the tubing, hold for a moment, then slowly come back to the starting position. Now repeat the exercise until the set is complete.

Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit training workouts and are a great way to get a ripped, lean, toned, athletic body because they burn a lot of fat, build muscular endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit training as you body adapts very quickly to any type of workout so you want to continually keep your body in shock and add a lot of variety to every workout.

Everybody wants a tight, firm midsection. You can tone your abs and get rid of that pot belly but there is one vital point you first need to understand.

You cannot spot reduce anywhere on your body. You can spot tone your muscles in the area you are targeting, but you cannot spot reduce.

Here’s an example. Look at your belly in a relaxed mode. Now suck in your stomach muscles.

Your pot belly is pretty much gone. Did you suddenly lose weight in that area?

Of course not! The same thing happens when you begin to properly exercise your ab muscles. The muscles become stronger and pull in the unsightly girth. Your abs look tighter and you look better, but unless you have actually lost weight overall, you have not actually lost any fat in that area.

To lose fat in the abs, you must lose weight overall. To make your abs look slimmer and sexier, you must build up the ab muscles.

One of the best pieces of exercise equipment you can acquire is an exercise ball, also called a swiss ball. Every time you do exercises on this ball, your ab muscles come into play. The abs are working to keep the ball steady and to keep you from falling off.

You can easily do two of the following exercises on the ball and boost the effectiveness.

The Bicycle

This has been proven to be one of the most effective ab exercises you can do. You cannot do this one on the ball.

Lie on your back with your hands behind your head. Lift your legs off the ground and raise your shoulders a couple inches off the floor.

Do not pull your neck with your hands. Push your lower back tight to the floor. Bring your left leg towards your chest while rotating your right elbow to touch your left knee.

Don’t strain. As you return to the starting position, begin bringing your right knee in and rotate your left elbow to touch your right knee.

Work up to twenty repetitions each leg. Do them slowly.

Crunch

You are probably familiar with this one. Lay on your back with either your hands behind your head or on your chest. Legs are in a V-shape with your feet flat on the floor.

Once again push your lower back tight to the floor. Begin to raise your head and shoulders off the floor, tightening your ab muscles. Do not pull on your neck. You are only raising your shoulders a few inches off the ground.

At the top of the movement, hold for about one second, then return and repeat. Work to twenty repetitions. This is excellent on the exercise ball!

The Plank

Lie on your stomach. Feet are straight and close together. Push off the floor, raising up on your toes and your elbows. Keep your back straight and tighten your ab muscles. Hold for thirty seconds. Return and repeat for three to five repetitions.

Again, this exercise is excellent on the exercise ball.

Do these three exercises at least five days a week and the ab muscles will tighten up and you will look and feel great.

Now you can understand why there’s a growing interest in lose fat in the abs. When people start looking for more information about lose fat in the abs, you’ll be in a position to meet their needs.

Fear not, busy worker-this article is for you! If you are getting ready to fit into that cute summer bathing suit you have stuffed in the back of your closet, the best way to do it through some easy at-home abdominal exercises.

There are many different ideas of what a good or bad abdominal workout is. Here are just a few suggestions for exercises that are both safe, and have been proven to be effective.

The first one is the bicycle exercise. Begin by lying flat on the floor, with your lower back pressed to the ground.

Put your hands beside your head, and bring your knees up to about a forty five degree angle. Slowly go through a bicycle pedal motion.

While you do this, touch your left elbow to your right knee, then your right elbow to your left knee.exercise equipment