Core Exercises Without Equipment

Collection of basic Abdominal/Core movements without equipment, except for something to hang from! Just a resource for choosing several exercises to use in training session. Remember- training will make your core strong, but if you want to SEE it- you need to be burning calories and have a clean intake!

7 of 12 HARAPAN: 2010 PRESIDENTIAL FORUM – WHAT VICE OR LUXURY CAN YOU NOT LIVE WITHOUT?

HARAPAN: 2010 PRESIDENTIAL FORUM – GORDON, NOYNOY, TEODORO, JC, ERAP, BRO EDDIE, NICK PERLAS PART 7 www.abs-cbnnews.com 4 bets shine in ANC’s Harapan: analysts ——————————————————————————– by Kristine Servando, abs-cbnNEWS.com/Newsbreak | 12/03/2009 3:16 AM Printer-friendly version | Send to friend | Share your views MANILA – Four presidential candidates gave strong performances at ANC’s “Harapan: The Presidential Forum” on Wednesday, according to several political and media analysts. Among the experts’ favorites were Sen. Benigno “Noynoy” Aquino Jr., Sen. Richard “Dick” Gordon, former Defense Sec. Gilberto “Gibo” Teodoro Jr., and former President Joseph Ejercito Estrada. Imaging expert Emily Abrera said Aquino, Teodoro, and Gordon made the most sense and “didn’t waffle” when they answered questions on morality, as well as their views on political dynasties, population control, insurgency, and President Gloria Macapagal-Arroyo’s bid for a congressional seat. Abrera said the candidates also appeared cool and collected, probably because they had prepared well for the forum. “Regardless of the quality of their responses, Noynoy, Gibo, Gordon, and even Estrada – as witty as his answers were– directly answered the questions,” said polling firm Pulse Asia President Ronald D. Holmes. The forum, held a day after the deadline of filing for certificates of candidacy, was held in partnership with Manila Bulletin, the Philippine …

Six Pack Abs Routine Without The Boredom

So you want six pack abs, but dread the humdrum of situps and crunches? Well, there’s no longer a need to limit your ab routine to just these exercises. Rather, you can design an all encompassing six pack abs routine that lets you choose from a variety of exercises.

When designing an effective ab program, you want to target every area. Additionally, the rep range is critical to the development of a strong, visible six pack. Keeping your reps at 15-30 will help you maintain a flat and lean midsection while making your waist appear smaller.

It is also important to always hit your abs last in your workout. You shouldn’t fatigue them before training other body parts, especially the back or legs, because you want your core to be strong to help sustain the intra-abdominal pressure necessary to protect your spine.

The main point of customizing a six pack abs routine is to give you the abs you yearn for while staving off boredom. While most exercises work more than one muscle, the examples below show how you can work a particular area by choosing specific exercises from different categories.

Upper Abs

Crunch Exercise Ball Crunch Medicine Ball Chop

Lower Abs

Reverse Crunch Hanging Leg Raises Hanging Knee Raises

Core-Specific

Plank Side Plank Wheel Roll-Out

Obliques

Bicycle Oblique Crunch Crossover Crunch

Tip: A higher rep range is designed to improve endurance and lean out, while the weighted versions, in the 8-12 rep range, build more thickness and size. As you complete a rep, rest 30-120 seconds between sets, depending on the intensity and your overall goal. You can decrease rest periods to enhance calorie burning and intensity. Finally, as you adapt to these exercises, increase the number of sets or add weights to standard body weight only exercises. The more you challenge yourself, the better your chances of developing a hard, ripped midsection.

Customizing a six pack abs routine helps you get the most out of your workout and keeps you motivated. For additional ab specific exercises to add to your routine, click the link below.

How to Get Washboard Abs Without Doing Any Abs Exercises

What guy doesn’t want to have a ripped six pack that causes everyone to stop and look when you take off your shirt? But how do we set about getting washboard abs? In my naïve teenage years, I honestly believed that churning out a few hundred crunches a day would surely grant me a six pack in no time.

To my dismay though, I didn’t end up looking like a Men’s Health cover model. Matter of fact, I saw little to no improvement at all. This was after putting up with the intense burning and pain that comes with doing over a hundred crunches, everyday, for a few weeks straight.

I had no idea why I wasn’t getting a six pack. I mean after all, my abs were burning and always hurting. Shouldn’t they be popping out by now?

What I didn’t realise at the time was that I already had a well developed six pack. Fact is, everyone already has six pack abs, otherwise we wouldn’t be able to stand up!

So why couldn’t I see my abs?

Because I was fat! The reason why I couldn’t see my abs, wasn’t because they weren’t developed and I needed to do more ab work. It was because I had a layer of fat covering them up. This is why doing thousands of crunches don’t work. I can develop my ab muscles as much as I want, but I will never see them until I lose the layer of fat on top of them.

So over the years, I have come to realise that attaining washboard abs has more to do with our diet, then anything else. We could do all the ab crunches in the world, but if we eat too much, we will never see our abs.

Focus on eating less food everyday. A good gauge is to eat 15 calories per pound of bodyweight a day. Supplement this with some strength training and some fairly intense cardio activity, and your fat should melt off your body in no time, revealing the chiselled midsection you are after.

So to finish off, abdominal exercises are not necessary. You may have noticed guys who have a ripped six pack yet never do any ab work. This is simply because they are lean enough to see there abs.

It’s that easy.

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.

How To Get Abs Without Gym 8

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!

How To Workout Your Abs Without Buying Stupid Crap

In the words of Monty Python…and now for something completely different! I realize I haven’t made a lot of videos lately, but I have another hobby that’s taking away from my YouTube time. It involves some pretty serious training, so I’ve had stuff like this on the brain. I might post a video about it at some point. ps If you ever decide to do a video like this, make sure you get your camera angles figured out ahead of time. I did WAY too many takes.

3 Things You Must Know To Ket A Killer Ab Workout Without Hurting Yourself

If you’re trying to get six pack abs or a flat stomach, then you’re undoubtedly doing ab workouts as part of your plan. The only problem is, if you don’t do them right you could end up getting hurt which will set you way back while you recover. I’m going to give you 3 things that you must now to get a killer ab workout without getting hurt.

Proper Form

Using the right form when performing your ab exercises is one of the most important things you can focus on. Since you are moving your midsection in different ways, there is a fairly high chance that you may end up putting extra stress on your spine (your lower spine in particular). This extra stress could lead to a longer-term injury, or just cause back pain that you could avoid.

To avoid any injuries, be sure to perform ab workouts that require you to hunch your back instead of arching it. If an exercise does require you to arch your back, figure out a way to do it with your back hunched, or don’t do it at all.

Maintain Control

When you are doing your ab workout, be sure to do exercises that allow you to maintain complete control over the full movement. If you find yourself trying to use momentum or tugging on your head to do a crunch, then you are too fatigued to continue, or you should find a different exercise that you can do under control.

If you start using momentum to do your ab workouts, then you will find that your abs will not progress quickly, and you may end up hurting yourself.

Identify Pain

There are two types of pain (especially when it comes to ab workouts). There is the good burning pain that happens when you’re working your abs hard. Then there’s the bad twinging pain that you’ll experience if you are physically injured.

You SHOULD experience the first type of pain every time you work your abs. If you don’t feel anything in your abdominals, that means you haven’t worked them hard enough and need to focus more on intensity and speed.

If you are experiencing the second type of pain, stop doing the exercise that causes it immediately. This pain can lead to something worse that could put you on the bench for a long time. So change the exercise or just stop for the day and let your body heal itself. Once you can do your ab workouts pain free again, then it’s time to get back at it.

To really get a sweet set of abs, you’ll have to have the right training plan in place and start eating healthy to get results fast. Doing ab workouts alone is actually one of the least effective methods to get six pack abs or a tight stomach fast.

To learn all the aspects you need to achieve your goals, check out my 7-day Six Pack Abs crash course. This mini-course will teach you one strategy each day and by this time next week, you’ll be fully equipped to achieve your weight loss and fitness goals.

Lose Belly Fat – 4 Tips to Get Ripped Abs Without Sit Ups and Crunches

Do you spend hours doing crunches or sit ups and yet, you are not getting ripped or six pack abs? Chances are you’ve been doing it all wrong!

It’s a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it’s only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.

If you want visible abs, your focus should be on reducing excess body fat.

Low body fat = ripped abs

You achieve low body fat by burning more calories than you consume.

Here are 4 tips for losing belly fat effectively and permanently.

1. Interval training

Research has shown that interval training is more superior to slow, steady cardio for fat loss. Your metabolism remains elevated post workout, thus resulting in the after burn effect. Effectively, you continue to burn calories even after an interval workout but not after a long, steady cardio workout.

Also, if you don’t have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.

2. Nutrition

Proper nutrition is the key to fat loss. No matter how much or hard you train, you’ll never get visible abs if you live on crisps, sodas, fast food, cookies and other crap. Don’t fall for any of the low carb, low fat, high protein and other fad diets. Instead, eat a healthy and well balanced diet that includes various food groups – carbohydrates, protein, fats, vitamins and minerals.

Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.

Include a source of high quality, lean protein with every meal. There are several benefits to consuming lean protein. Your body burns more calories from digesting protein than carbs or fats. Protein keeps hunger at bay and gives you a feeling of satiety. It is also necessary for building lean muscle that controls your metabolism and burns calories.

Drink plenty of water to stay hydrated and to speed up fat loss.

Consume healthy fats from avocado, flax seed (or flax oil), nuts, seeds, fish (or fish oil), etc. Essential fatty acids help to regulate appetite and burn fat.

3. Resistance training

Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.

Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.

If your goal is to burn fat, don’t isolate your body parts by training certain muscle groups using single-joint movements. Isolation exercises such as leg extension, bicep curl and tricep kickback burn little body fat. Shift your focus from single-joint to multi-joint muscle movements such as squats, lunges, split squats, pushups, chinups, rows, step ups and deadlifts. These are full body movements that work many muscles at one time, burn more calories during each workout and increase your metabolism post workout.

4. Reduce stress

Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.

Be aware of your stress level and learn to manage it through yoga, meditation, qi gong, tai chi and other stress reduction techniques. The truth is there’s no quick fix for losing belly fat. Forget about ab gadgets, diets or magic pills that promise to give you lean abs. They are nothing but scams.

The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.

Scottsdale Fitness Camp Reveals How to Get Lean, Flat Abs Without Doing a Single Crunch

I don’t care who you are…we all would love to look in the mirror and see flat, lean, sexy midsection. But truthfully, most people are going about the wrong way. Hundreds of crunches and endless hours of cardio…still they don’t get the results they want.

Sound familiar?

So here’s what I have for you…your very own “No Crunch Abs Blueprint” workout.

But before I reveal the fat attack, let me erase the top 4 misconceptions on getting 6-pack abs:

Myth #1- “I want to lose weight so I can see my abs.”

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me explain…your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to skyrocket your metabolism, which in turn is what will eradicate fat cells and build muscle 24/7. By changing your body composition, you will be setting yourself to reveal the 6-pack everyone craves.

For example…let’s say you lose 15 pounds.

That’s good…but hold on a moment. What if losing those 15 pounds came at the expense of losing some precious, lean muscle tissue burned away by all that long slow cardio and caloric restriction (ie: useless diets)? Guess what…when your muscle goes bye bye, so does your metabolism. Your performance goes down and you lose muscle tone. Not sexy.

But if you lose 15 lbs on the scale and you manage to keep or even increase lean muscle tissue, you will increase performance, see more visible definition throughout your body, and lose body fat.

That’s why I do NOT encourage you to get on a scale. That little evil machine has far too many variables it doesn’t understand inside your body, such as hydration levels, sodium intake, and for women, your menstrual cycle. The last time I weighed myself was at the doctor’s office…and not because I wanted to. You really shouldn’t either.

Instead of getting caught up in those 3 little numbers on a scale, focus on fat loss – not weight loss. It can be so discouraging (and misleading), especially for you women.

Next, focus on clothing size reduction (how do your clothes fit), before and after pictures (take some right away), and of course the mirror for the most accurate progress tracking (go ahead, check yourself out when you finish your shower).

Myth #2- “Ab exercises burn tummy fat.”

WRONG!

Spot reduction doesn’t work. I’ve said this before. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away…it does not work like that. Put down those stupid magazines that tell you otherwise.

Think about the last time you saw people working out at the gym. You see almost everyone doing some crunches or one of those useless crunch “ab machines”. If that really worked, everyone who jumped on the “crunch bandwagon” would have flat, sexy abs. Take look around, you know that isn’t the case.

So put down those silly fitness magazines that tell you to burn belly fat by doing this ab move or buy this ab gizmo…save your money and listen to what I’m telling you…spot reduction does NOT work!

The most surefire plan is to burn as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Also be sure to use compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to curl to presses). These movements burn a lot more calories than isolation movements like crunches and sit-ups.

Focus on these movements first and then if you have time (and desire), you can do some extra core work.

Myth #3- Crunches and sit-ups are the best exercises to trim fat and show off your abs.

WRONG!

Ok, so you want to show your “rectus abdominis” aka your “abs”. Since the dawn of fitness magazines, we have been brainwashed to believe the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these exercises traditionally get you to feel “the burn”. However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position; your back will begin to hyperextend putting you at greater risk for injury.

So, an efficient workout would focus on “stabilization” exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (some know these as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these “inner” ab muscles is the key to optimal posture, better performance and helping to prevent lower back pain or even injury.

Myth #4- Do lots of long, slow cardio in the “fat burning zone” will torch tummy blubber.

WRONG!

There is a ton recent research and real world examples that support the fact that aerobic training for fat loss alone simply does not work. Total body resistance training is the true foundation of any solid, long lasting fat loss plan. Period. If you hear or see anything to the contrary…hogwash!

In addition, interval training (which is what we focus our boot camp workouts on), will have you alternating between bouts of maximum effort and active recovery…which is scientifically proven to burn nine times more fat than ordinary exercise.

Please note that you can perform both interval strength training and interval cardio training to combine the best of both worlds. I’ve got more on this later…

Now the myths are debunked, excuses are over…let’s snap into reality and layout your No Crunch Abs Solution Blueprint!

The No Crunch Abs Blueprint:

Zone 1: Lose the fat that is covering your abs so that you can actually see them.

How? Eat supportively to elevate your metabolism. Take a closer look:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Here is a Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon, 100% Whole Grain Toast

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice (Raw Almond are my favorite)

Lunch- Chicken, Salmon, or Shrimp Caesar Salad (keep the dressing light)

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash (keep portion size appropriate)

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

Zone 2: Exercise to lose fat and elevate metabolism

How?

Perform 3 “total body interval strength training” routines a week.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of maximum effort and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise # : Exercise Category : Exercise Variation
1 : Double-Leg: Bilateral Hip-Dominant : Hip Extensions
2 : Push: Horizontal Push : Push-up Variation
3 : Single-Leg: Unilateral Knee-Dominant : Single-Leg Wall Sit
4 : Pull: Horizontal Pull : Body Weight Rows
5 : Core: Linear Stabilization or Trunk-Dominant : Upper Body Twist Variation

Perform up to 3 (20 minute) cardio interval training workouts on your off-days.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

30-30’s Intervals : You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio mode of choice (jump rope, spin bike, running, etc.) or by alternating between the following body weight cardio exercises:

Exercise # : Body Weight Cardio Variation : Body Weight Cardio Exercise
1 : Linear Locomotion Emphasis : Stationary Running
2 : Lateral/Rotational Locomotion Emphasis : Jumping Jack Variation

Zone 3: Train your abs based on their true function: STABILIZATION

Today our boot camp workout has been awarded the most loved and most hated core workout. No crunches, no sit-ups…simply using different planes of motion to full train every muscle fiber within your core. Give it a shot…there are variations for beginners to advanced, something for everyone.

The Power Pillar Workout – Interval Style

This 20-minute total body core workout focuses entirely on increasing your pillar stabilization. The “pillar” of your body collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute active rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and keep yourself in a nice smooth “plank” position, similar to that of a diving board.

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

The end has come for traditional sit-ups, outdated crunches, boring cardio and ineffective exercise routines. Follow what I have here and you’ll be revealing your lean, sexy 6-pack before you know it

Abs Diet Basics Serious Individuals Cannot Do Without

 

Abs diet does not involve food intake alone.  For you to develop those great looking abs, you need to have an abs diet that included the proper exercise routines that will allow you to first burn the fat and allow those muscles to start developing.  Working out non-stop and intense exercises that produce zero result has only one meaning, the fat in the muscles and other parts of the body where you wanted to develop the abs and muscles are still there and has not melted away yet.  They have to first be rid of before any budge can be noticed.

Aside from proper exercise and healthy diet, you should be able to include in your abs diet a healthy lifestyle free from stress.  Stress is known to cause the production of cortisone, a hormone that will not only increase your appetite but also allow the promotion of fatty deposits in your abdomen and other body parts.  To give you tips on how you can achieve these three important things to ensure your abs development, below are the list:

Have plenty of water daily.  It flushes away all the chemicals and unwanted sodium in your body.

Reduce sodium intake.  Given the fact that most of the foods you can buy today are sodium filled, it is important not to have too much.  While it may have some good to the body (such as regulation of the blood), too much may be harmful.  It would do you well to start reading the label and begin counting calories and nutrients that you take in daily.  About 2,400 milligrams of sodium daily is just about fine.  However, that is only the amount of 1 teaspoon sodium.

Eat the right amount of carbohydrates, not too much and not too little.  The right amount would be about the range of 200 to 280 grams daily.  Fruits, vegetables and whole grain contain carbs,

Try not to eat at night but if you have to, do not eat much and make sure there is no sodium content.

Eating food with fiber is good especially in digestion.

If you manage to practice these tips, you can be assured of flat and muscled abs in no time.