Get Abs Without Gym

How to get abs if you do not have access to a gym? Do not get frustrated! There is still another way and hundreds of others are doing it and still get awesome results!

If you think that abs of steel can only be made in the gym? You are wrong! Do not give up hope of losing belly fat and getting a flat stomach if you cannot afford expensive gym memberships because you can get abs without any gym equipment at all!

With the saying, If there is a will, there is a way. You can get abs if you can satisfy these few general criteria, which is getting a good cardio workout, abdominal training, some resistance training and weight loss dieting. If all these factors are being worked at, there is no reason that your body would not respond and get a 6 pack.

Here, you about to get tips on how to get abs without gym and sophisticated fitness equipment. All you need is a pair of running shoes, a place to jog, a mat and a strong burning desire to get 6 pack! Do at least 3 session of cardio workout per week.

How To Get Abs Without Gym 1

Do wind sprints! Yes, you can now get away with the boring usual forty-five minute cardio workout sessions. For this wind sprint cardio workout or also called high intensity interval training, you need a large field or a long stretch of road about at least 100 yards. It involves 10 intervals where by one interval consist of a 100-yard sprint and 100-yard jog. So, to do this excellent cardio workout, you need to set a target that is 100 yards away. It can be a tree or a lamppost. You then sprint as fast as you can towards it and when you reach it, you turn around and jog back to the starting point. Do 10 intervals. This wind sprint cardio workout can really speed up your metabolism and burn the fat off!

How To Get Abs Without Gym 2

Do push ups. Do not look down on this exercise just because it is the most practiced exercise in high school. Push-up is a very effective exercise to build up upper body strength like the chest muscles, shoulder muscles, triceps and the core. Really challenge yourself when you do push ups. Go beyond your body capability and take your endurance to the max! If you did fifty reps last week, do sixty this time and when you reach failure, push it harder by doing partial reps.

There are many ways to make a push up more difficult. You can push-ups with your feet on top of a bench, push ups with one foot and push ups with a clap between reps. To do the push up with a clap in between reps, you launch as high as possible during the up phase so that both your hands are off the ground, then in mid air, you clap before coming down to starting position.

How To Get Abs Without Gym 3

Now it is time for some abdominal work to get that flat stomach. The abdominal muscles are just like any other muscles in the body. They will improve and respond if the principle of over load is applied. You do not need expensive and modern gadgets to really hit the abs. You can really work the abdominal muscles by just doing floor abdominal exercises.

Crunches are one of the best abdominal exercises. Basically, to do a crunch, you just need to lie down on the floor, face facing up and palms lightly touching the back of your head with the elbows spread wide. Lift your shoulder blades of the floor and maintain an orange size gap between your chin and your chest. Do not pull your head. You need not go all the way up, just make sure your lower back is flat on the floor and the shoulder blades are off. Hold the contraction the top for at least one second and come back to the starting point under controlled.

How To Get Abs Without Gym 4

In gyms, a lot of people do hanging leg raises and captain chair leg raises for lower abdominals. Do not worry if you do not have access to these high tech equipment. You can really target your lower abdominals by doing reverse crunches on the floor as well.

To do execute this exercise, lie down flat on the floor facing up. Raise your legs so that your knees are bent and your thighs are at right angles with the floor. With a strict form, raise your lower back of the floor so that your knees are now above your chest. Do not forget to squeeze your lower abs at the peak of the contraction. Do three to four sets of thirty solid reps on each abs session.

How To Get Abs Without Gym 5

Do not forget about your core. The function of your core is to hold your tummy in and to protect your spinal cord. To work your core, you need to do planks and this can be done just on the floor. To perform the plank, lie down facing down with your elbows under your shoulder, forearms parallel with each other, one foot apart. With just your elbows and toes, lift your entire body off the floor by squeezing your abdominals and butt muscles. Keep your entire body one straight line from head to toe.

How To Get Abs Without Gym 6

You do not need any complicated equipment for getting on a weight loss diet. Dieting has a tremendous play in all efforts. You are what you eat they say it seems very through. If you put garbage in your body, no matter how much exercise you do, getting a 6 pack will be an almost impossible task. You have to feed the muscles with quality nutrients like low fat protein and low glycemic carbs. Avoid simple sugars, high fat foods, junk food, simple sugars and high sodium containing foods. As clearly stated by Tom Venuto the author of Burn The Fat Feed The Muscle, you can get a nice set of rock hard abs without any supplements at all. All you need is the right method of exercise and eating fat burning foods!

How To Get Abs Without Gym 7

Spice up your workout for extra calorie burn! The body is an amazing system that has the capability of evolving. If you have been doing a particular workout for a long period of time, your body will adapt to its effects and your fat loss results will plateau. You have to keep the body guessing, as this will optimize your fat loss. There are many ways of changing your workout and one good example is by applying high intensity workout techniques like supersets, tri sets and giant sets.

You can also mix up the muscle combination that exercises in a day. Even my changing the reps and sets in a workout can keep the body guessing. For example in stead working out the chest and back in day 1, work the chest and biceps instead. Try this month heavy and the next month light but high reps.

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Do not do lateral movements for oblique muscles, do rotation movements instead. You can see people doing weighted side bends to get those nice stripes of oblique muscles but really, they are making a big mistake. To really get results, you have to do rotation movements like rotation crunches. The function of the oblique is to rotate the torso, that is why doing rotation movements are better that lateral movements.

Well, hope you now have a better understanding on how to get abs without fancy and high tech equipments. You have got to really believe in yourself that you can do it. All you need to do to get an awesome body is the right method of getting abs, have the heart, passion and desire. Persevere and you sure can do it!

Ab Workouts – Three Of The Most Effective Workouts For Getting A Sixpack Posted By: Darryl Jones

Anyone who is serious about spending time building their sixpack should be well aware that there are several factors that will come in to their success. Certainly diet and exercise will be extremely important in reducing the layer of fat covering up your abdominals, but at the same time it will be important to focus on regular ab workouts in order to define your sixpack more effectively.One of the best would be hanging knee raises. This type of exercise will require the use of a bar and so if you do not have one installed you should get one within your home, possibly between a doorframe. All you need to do is grab the bar with both hands and then lift your knees all the way up to your chest. This is a fantastic exercise for the lower abs and, while your body may be swinging around at first, soon you will get used to holding your body and position and focusing on the lower abdominals.It is also a good idea to do reverse crunches. These are simply regular crunches done in reverse, but are a lot more effective.Ab workouts Ab exercises Fitness Workouts Fitness Exercise Exercise Fitness

Discover The Most Excellent Ab Workouts Available? Guaranteed To Produce Results!

The first thing people do when they feel the desire of sculpting great abs is they start immediately with crunches. It is the most common exercise we know for our abs. But, are crunches the perfect way for you to have a small belly or the six-pack muscles you dream of?

Maybe. Even in the old days, gym instructors and trainers always believed that crunches are the best way to flatten your tummies. The basic crunches have transformed over time into a variety of style and techniques which also can give a more total body workout. To sit over an exercise ball to do the crunch is an excellent representation of this evolution. You can plop the ball beneath your mid or lower back. You have a choice whether you want to put your arms behind your back or simply cross them up above your chest. Work with your abs to tighten the bottom of your rib cage down to your pelvic. You must focus on keeping the ball still. It is an easy exercise that works not just for your abs but also for your entire body. It is fantastic for improving your core strength and stability.

You can also observe the development of the crunch by the positioning of the arms. During our younger days in school, you may have been trained to do crunches by putting your hands behind your head or cross them on top of your chest. One of the latest and improved crunch is particularly for the upper abs done by extending your arms straight behind your head. Your aim is to bring up your shoulder blades away from the floor through the power of your abs while maintaining your arms straight and parallel to your ears. Unlike before, you don’t need to sit up all the way anymore.

Another kind of crunch is the reverse crunch which is sure to be one of the most effective ab workouts. Instead of moving up your upper body from the floor, this time it will be your knees that must be pulled towards your chest while keeping your feet together. The goal of the exercise is to raise your hips off the ground instead of getting the strength from your legs to achieve the target position.

Lastly, crunches have progressed in one final way which is the full vertical crunch. This is a kind of crunch that covers both the upper and lower ab muscles. It is performed with your back on the floor while pulling your legs up in the direction of the ceiling. Put your hands at the back of your head and move up your shoulder blades off the ground. Subsequently, you will form a “u” shape with your upper body by thrusting your heels to the direction of the ceiling.

Crunches may be one of the most effective ab workouts. But then again, some other known exercise routine can do excellent for your abs too. One of the examples is the bicycle exercise which has been effective in working the rectus abdominis muscles. It helps you obtain the true six-pack abs and forms the oblique muscles on your waist. Again lay on the floor for this formation placing your hands beneath your head. Pull your knees in the direction of your chest while moving up your shoulder blades from the ground. Extend your left leg and twist to the right your upper body pushing your left elbow all the way to your right knee. Next, shift sides as you continue to interchange for 2 to 16 reps. This ab workout and some other exercise routine such as the captain’s leg raise and the ab rocker can make your dreams of having superb abs come true.

As you can see, there are many ways to specifically target your ab musculature. By varying your style of crunches, you can indeed progress and strengthen your abs. Combining this strategy with a healthy diet, you are well on your way to achieving your goal of perfect abs.

Planning Complete Ab Workout Routines

Complete ab workout routines should target all your abdominal muscles – the external and internal obliques, the transversal and the abdominis rectus also known as the six-pack. Because the six-pack is the most sought-after look, many routines focus on them. But health-wise and look-wise, all the muscle groups should be equally trained.

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!

 

What lower ab workouts can do, and cannot do for you

If you have made the commitment to get a trim, muscular waistline, the next step is to find the perfect lower ab workouts that will make your goal an attainable one. However for the majority of people, this fails to be the answer to their waistline problems. You are hyping yourself up for a big dissapointment if you think lower ab exercises is the answer to burn fats.

Many magazines will have lower ab workouts featured that promises to burn off those fats in some unrealistic time frame. Obviously, not everyone will get there using the same amount of time to and chances are you may not be able to get the same results as someone else. This is one of the biggest reasons that individuals don’t ever reach their goal of losing weight or getting in shape. It’s important for you to know what these lower ab workouts can, and can’t, do for you.

First of all, you can not turn fat into muscle. Give your body fewer calories to burn so that it will be forced to burn off those stored fat. You won’t get that six pack abs body until then. To burn fat, you have to do aerobic and/or cardiovascular training that will burn fat overall. Because there is no one single exercise that can specifically target one area, therefore you have to do consistent body workouts to start burning fats.

Once you have lost the excess, then you can consider which lower ab workouts will give you the results you want in the shortest time possible. Exercises that involves lifting your legs above your body, like reverse crunches or bicycling, will actively engage your lower abdominal muscles.

Any exercise you do should be controlled and focused, so that you are working the muscles you want to improve. In case of pain in your back, you are doing something very wrong. If you feel your muscles in a different part of your body working, again you are doing it wrong. You have to concentrate on your movements and make sure you feel the muscles in your lower abdominal area are engaged in these exercises.

There are many types of lower ab workouts that are designed to teach you control of your movements, as well as your breathing while you work out. Being aware of both is important in achieving the results you want. The quality of the lower ab workouts you do is more important than the number of repetitions you perform. You should never rely on momentum to carry you through an exercise. If you are too tired, or are not advanced enough to get through the move without losing the form, then stop. You will only put yourself at risk of injuries and you won’t benefit from the exercise.

5 Home Abs Workouts For Men

When it comes to your abs do not pay heed to any silly talk that promises you a “fast reduction” in the flabby regions of your abs. This is just not possible. No gel or soap as promised by many can burn that extra bit of fat for you. You need to do proper exercises and maintain a healthy diet to lose that fat from your abs effectively. Here in this article some of the simplest home abs workouts are discussed. You do not need to visit a gym in order to get flat abs. there are some perfect abs workout for men which can be easily done by you at your home daily.

Go for stability ball rollouts

If you had been opting for crunches all this while, then now discard this method away and go for stability ball rollouts in its place. The stretch you will feel in this case is far more powerful than a crunch which is why they are quite effective in reducing those extra fats from your abs. This also involves lower risk because it avoids a spinal flexion.

Go for plank with arms on the ball

Get the crunches on balls replaced with the above. This method is better. Most men’s health magazines states that researches conducted on its effectiveness proves that they are 30% more effective than crunches on balls.

Go for x body mountain climbers

If you had been doing bicycle crunches all this while then get it replaced with X body mountain climbers now. You can work on the oblique of your abs without going for crunches repeatedly by doing this. Your lower back will stay very fit and healthy at the same time if you go for this regime as it builds endurance for stress in the abs.

Stability ball jackknives

To work with the lower area of your abdomen you can go for stability ball jackknives instead of reverse crunches. Back protecting endurance capabilities will also result along with the oblique in this case. Thus we find this technique more appropriate than reverse crunches.

Hanging knee ups

Your sit ups should be replaced with hanging knee ups to get better results. Along with this you can also go for a pull up or a chin up to find more effective results. Sit ups actually does not make the portion of abs grow taut. Your abs should look toned. The hanging knee ups is probably the best workout for the abs. The stress on stomach is good enough to bring out the results in this case.

So here are a set of exercises perfect to reduce and work on your abs even while you are at home.

How To Get Winner Lower Abs In Two Simple Lower Ab Workouts

If you want to find the best type of workout for your lower abs, be prepared to realize that it is not exactly such an easy task to complete. It can also be very frustrating to keep on working that lower abs of yours especially when you do not feel like you are doing it the right way. So if you would like to learn about the best types of lower ab workout, read on:

You have to keep in mind that if you simply work your lower abs, it will not exactly give you the results that you are looking for.  It will not fully get rid of the excess fat that you have in that area. And the only way that you can lose fat in that specific area is by losing all the excess fat all over your body. If you are overweight and you actually have a lot of fats to lose, then just doing lower ab workouts won’t really help you get the sexy abs that you want. This article will give you some of the easiest and best lower ab workout that you could do for yourself and start seeing results as soon as possible:

* Supine reverse crunch – lay on your back with both hands under your buttocks. Lift each of your leg so both of your legs are raised vertically afterwards, bends your knees at a ninety degree angle. Make sure that you contract your abs so your midsection is all tensed up. While you are keeping your knees bent, slowly lower your legs until the backs of your feet are just a few inches above the ground. Afterwards, bring both of your knees up all the way up to your chest, while you are constantly squeezing your abs. repeat for three times.

* Leg lifts – lay on your back with both of your hands under your buttocks and lift your legs slowly until they are vertically raised all the way up. Then, contract your middle abdomen as well as engaging your upper abs. Afterwards, slowly lower your two legs until they are just a few inches above the ground and hold that position for fifteen seconds. After holding the said position for a few seconds, you should slowly return your legs to a vertical position. Repeat this procedure for three times.

These two exercises should help you to get the best possible lower ab workout as possible. But do keep in mind that if you are suffering from any lower back pains or if you have any lower back problems, you must be sure to consult with your doctor for advice on any exercise that you should and should not do. It also helps that you should stick to eating healthy food and stay away from carbonated drinks that does not help you get that winner lower abs. getting enough sleep and quitting smoking (if you do smoke) as well as quitting on taking in alcoholic drinks would help a lot in getting you those sexy and flat abs.

3 Exercises for a Great Lower Ab Workout

There are many different reasons that people begin using lower ab workouts. Some people simple incorporate them into a comprehensive workout plan while others simply target their abs in the hopes of achieving a flat stomach. Before you start practicing this type of workout, no matter what reasons you may have, there are a few things you should know. If your goal is to lose fat in your abdominal area, know that lower ab workouts alone cannot achieve this goal. In order to lose fat around your belly you need to start a diet and exercise plan that will result in fat loss all over your body – ab workouts simple help you to strengthen your ab muscles and, once you get rid of any belly fat, you will have a fantastically flat stomach. There are three easy exercises that should be included in any lower ab workout: leg walks, reverse crunches, and leg lifts.

1. Leg Walks

Begin this exercise by laying flat on your back with your hands placed under your buttocks. Then, lift your legs until they are vertical while contracting your abs so that your midsection becomes tense. Lower one leg until your foot is just a few inches off the ground, hold it there for one second, then return it to the vertical position. Repeat these steps with your other leg and continue alternating legs for as many repetitions as you feel capable of doing.

2. Reverse Crunches

To perform reverse crunches, start out in the same position as the previous exercise, flat on your back with your hands positioned under your buttocks. Next, lift your legs until they are vertical then bend your knees at a 90 degree angle while contracting your abs to tense your midsection. Keep your knees bent as you slowly lower them until your feet are a few inches off the ground. Finally, bring your knees up to your chest, squeezing your abs in the process.

3. Leg Lifts

For this exercise you must also lay on your back with your hands placed firmly under your buttocks then lift your legs to the vertical position. Next, contract your midsection using your upper abs and then lower both legs at once until the backs of your feet are just above the ground. Hold this position for a few seconds, return your legs to the vertical position, then repeat.

By utilizing these three exercises, your lower ab workout can be successful in helping you to lose belly fat and strengthen your abdominal muscles. As is true of any exercise regimen, be sure to stay hydrated and consult your doctor before making any radical changes in your diet or beginning any intense exercise plans.

Six Pack Abs Workouts that Bring Faster and More Noticeable Results

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.

2010 Road Map to 6 Pack Abs Workout Challenge – Week 2 Exercises

Hi Everyone!

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.

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