Abs Workout in just Four Minutes

Abs, abs, abs. everybody wants a nice set of six pack abs. Or if you’re not after the six-pack abs, you at least want a nice firm and toned stomach. Something that looks good with your shirt off or in a bikini.

But how do you get it? Do you need to follow some weird diet? Do you need to take a magic fat burning supplement? Do you need to buy the latest abs gadget off a television infomercial?

No, you don’t need to follow a weird diet, you don’t need to buy a fat burning supplement (that doesn’t work anyway) and you especially don’t need to buy the latest abs gadget off an infomercial.

Nutritionally speaking, you just need to make some minor tweaks and changes in order to get your body to start burning more of your stubborn stomach fat. Start by eating more fiber. Stick with lots of fruits and vegetables and keep the grains to a minimum.

You also need to make sure you get enough protein and fat. Yes I said fat. Your body needs a certain amount of fat in order to function properly and there have been studies that show that people who consume more foods rich in Omega-3 fatty acids, such as salmon and other cold water fish, and nuts, like almonds, lose more stomach fat than those who didn’t.

So stock up on your Omega-3 rich foods and get more protein. When it comes to exercise, you don’t need to live in the gym. Nor do you need to do nothing but cardio. Quite the opposite, actually. You need to stick to more resistance training and interval training if you really want to lose stomach fat and get a firm, toned stomach or six-pack abs.

Your workouts should consist of lots of movements that work your entire body, and shouldn’t be split into “parts”. Meaning stick with exercises like push-ups, squats, lunges, planks, mountain climbers, dumbbell swings, etc. and stay away from movements that don’t work much muscle and don’t burn too many calories like bicep curls and triceps kickbacks or those silly leg machines that move like the old “Thigh Master” home workout gadgets.

Your workouts should also take less than 30 minutes. By sticking to that timeframe, you’ll ensure you keep the intensity level up, meaning you’ll burn a lot of fat in as short a period as possible.

When it comes to abs specific workouts, you don’t need to spend lots and lots of time devoted to crunches, sit-ups, leg lifts, etc. In fact, you can get an awesome abs workout done from the comfort of your own home in as little as 4 minutes.

The word “abs” is short for abdominals—possibly the most popular muscle group in the body. To most people, tight, well-defined abs is the most common indicator of a successful bodybuilding workout. To bodybuilders, particularly, six-packs are a common goal. This is why beginners often begin their research on fitness workouts with abs workouts, often zeroing in on exercises for fast abs. The beginner will find (will most probably know from the start) that sit ups and crunches and their many variations are the most popular, and while these good old exercises can do the trick, incorporating other exercises into one’s abs workouts and cycling them correctly will fast-track one’s abdominal muscle-building progress. Aside from helping to avoid plateaus in muscle building caused by overtraining a muscle group, cycling your exercises and/or incorporating new ones into your daily workout schedules will help you avoid injuries.

Here are three fast abs exercises that you can include in your abs workouts: the butt-ups, hanging knee-raise, and the exercise ball pull-in.

*Butt-Ups

Assume a push-up position, with your forearms flat on the ground and your elbows bent at a 90-degree angle. Arching your back slightly out, lift your gluts up, squeezing your abs tightly as you go for a high bridge position. Keeping your back arched, slowly lower back down to your starting position. And repeat.

*Hanging Knee Raise–Grab a bar and hang from it with your legs straight down. Taking care not to swing, slowly raise your legs using your abs as you flex your hips and knees. Continue this movement by flexing your waist until your knees is on a level with your shoulders.

Lower your knees down to starting position.

Repeat.

*Exercise Ball Pull-In–Assume a push-up position, with your lower shins on top of the exercise ball.

Roll the ball towards your chest by pulling in your knees, all the while keeping your back straight.

Finally, roll the ball back to starting position by straightening your legs, squeezing your abs in the process.

As a beginner, whether you’re looking for exercises to lose weight or simply looking to make fitness workouts a part of your lifestyle, you can very easily feel like you’re swimming in a sea of information on workout exercises and routines. Here’s my two-cent’ worth: No matter what kind of workout routine you finally choose or create, in the end, it’s your ability to stick to your fitness goals that will make all the difference. Seeing results gained from informed, well-planned abs workouts is the biggest motivation, but while you’re not yet there, workout buddies and printable weight loss charts chronicling your progress (or lack thereof) are great sources of motivation to keep sweating it out so you can get your dream abs, fast.

Workouts for abs come in many routines and each method can be modified to match your abilities and desired goals. Below, we review several of the top picks for the aerobic side of the ‘6-pack abs’ equation. Aerobic workouts for your core and abs focus on reducing body-fat so that the muscle definition of your midsection is easily visible.

An added benefit of some of these cardio choices is that they involve functional movements that involve muscles in every layer of the core. This dynamic stimulation of the abs, core and lower to mid back areas help give you the defined and tightened look

There are several effective workouts you can do that don’t require you to go to a fitness center.

Jumping rope is an efficient way to burn body fat, improve cardiovascular fitness and tighten your midsection to reveal the definition of your abs. Even when you travel – you can fit a rope in your bag – and you can do it indoors or outside.

Total-body rowing is another ‘high stimulus’ aerobic workout that can either be done in the outdoors if you live near water. Or, if it’s your only option, you can also get great results from a high quality rowing machine – such as The Concept 2 Rower.

Cardio Kickboxing is a high intensity, stress relieving way to break a serious, fat-burning sweat and get out all your frustrations (if you have any). With a training partner or a heavy bag, you can kick, punch and pound your way to a fiery metabolism and a tightly toned abdominal area.

Simulated Rock-wall climbing is a demanding, but fun, activity that stimulates cardio-conditioning as well as core strength enhancement. If you have the opportunity to go rock-wall climbing it’s definitely worth a try. There are even indoor climbing gyms that are opening up every month – as this is starting to become a craze of sorts. The only risk as that you may get addicted to it – as it can be pretty fun.

By combining these metabolism boosting, fat burning workouts for abs with tight meals and targeted core exercises, you will get the 6-pack look in time. Aerobic conditioning is a key element when you want to improve your body composition. You must include it to reveal the definition of your muscles and to unleash the midsection you know you are capable of unleashing.

If you’re a newbie to workouts for abs, you have to be careful, take it easy. Starting out too strong can result in you feeling discouraged or even hurt – muscle-bound. So don’t jump to difficult workouts for abs. First try to discover your limits – see what’s right for you. Explore how many repetitions you can handle and don’t force yourself. As your workout will become more and more advanced, you will be able to do more and more abdomen exercises.

The rule of thumb for anyone who wants to start working out is Warm up! I cannot stress enough the importance of getting your muscles gradually ready for the following effort. Warmed up and stretched muscles will perform better and with no or less pain. Plus, starting your training session with a warm-up will help you sustain your regular workouts in the long run.

Start your routine with something light but useful. Lie on your back with your knees bent and feet on the ground. Keep your upper bodies facing the ceiling, as you lower your knees on one side? This may feel a bit tight at first – which is good, since it’s a stretching exercise. Then return your knees to the initial position and lower them on the other side. This will get the abs ready for the exercises to follow.

Like all good abs routines do, your routine must include crunches. Just don’t jump to Rocky-like crunches just yet. The regular crunch requires you to lie on the floor, with your knees bet and your feet off the floor, in a balanced position. As a beginner, you should keep your hands along the body, horizontally. This way, you will get some extra help when you lift your head and shoulder blades off the floor. If you feel strong, also bring the knees in, as you lift your upper body from the floor. If you don’t feel up for it, just keep your knees and legs in balance and let the upper body do the movements.

A reversed version of the previous exercise is a great challenge for your lower abs. As you lie on your back, with knees bent and your feet on the floor, lift your feet off the floor and bring your knees in. Then slowly lower them back. When you return to the relaxed position, don’t get too comfortable – just touch the ground and then do another reversed crunch.

Sit ups are also great for your abs plus, they are versatile enough that you can adapt them to you level and workout target. The classical sit up requires you to lie on your back, with your knees bent and feet on the floor, and to lift up your head and shoulders off the ground. If you’re up for it, keep your hands behind your head. If you’re not ready for this just yet, keep them along your body. If you want to do diversify, every time you sit up touch your right knee with your left hand and the other way around.

Getting your abs sculpted and fat-free takes more than just discipline with your food intake. Aside from cutting down on desserts, carbohydrate-rich food, soda and alcohol, you need to be overly hardworking in doing your abs routines. Yes, by overly hardworking, it means doubling your efforts and increasing the intensity of specific exercises that targets the muscles in your abdomen.

To deliver you the maximum results you aspire for, you can try executing the 3 types of abs crunches: your way to a nicer abs.

1. Standard Abs Crunch. You can vary your execution of this routine. Your choices are hanging leg raise, incline bench leg lift and lying floor leg raise. This is the very standard crunch most men and women can easily do on the floor covered with an exercise mat. After lying flat on the floor, bend your legs with your feet’s soles steady on the floor. Place your arms across your chest touching each other. Slowly bend your waist and lift your shoulders up so that you can sense the crunching sensation in your abdomen. Once you have raised your upper body, you can lower it back down. Repeating this routine for 5 sets of 16 counts is more effective than just doing one set. If possible, target 200 counts per session to get quicker results.

2. Twisting Crunch. To contract more muscles in your abdomen, you can do this crunch. Lie on the floor with your knees and hips inclined. Place both hands beneath your head and squeeze your waist upward approaching your knees. Your right or left elbow must at least touch the knees before bring your upper body down. Repeat the exercise but with twists alternately with your left and right elbow. You can also bring your upper body toward the side as you lift it. In lieu of the floor crunch, you can also do side crunches or make use of abdominal twist equipment or weighted twist ups. Choose which is most convenient to you. For beginners, you can do 16 repetitions but for a more intense burning effect, you can do 5 sets of 16.

3. Supine Leg Lift Crunch. This doesn’t just target the abs but legs and hips as well. Lie down flatly on a bench and stretch your legs and grab the edge above your head for assistance as you lift your legs up. Lifting must not allow the legs to swing but trigger contraction in your abdomen. After lifting, you can bring your legs down and do repetitions of 16 if you are a neophyte. If you want a more intense one, you can do 5 sets of 16 with 30-second rest in between sets.

Crunches are effective when you do them appropriately at higher repetitions. Tolerate the contraction as you go along so that you can get the perfect abs you desire.

One of the most popular abs exercises is crunches, and most abs machines focus on the crunching motion.  But since your spine moves in multiple directions, it is just as important to work your abs muscles in multiple directions.

The internal oblique and external oblique are the muscles on the sides of your waist, and while they do work when you perform forwards motions like crunches, they are emphasized when rotational movements or side bending movements are performed.  If you want to work your obliques as hard as possible, you must include rotational movements into your workouts for abs.

A cable machine is a great piece of equipment to perform many different types of rotational exercises. Some great abs and core exercises that focus on rotation are standing cable twists, standing cable lifts, and standing cable chops.  All of these exercises will work your obliques more so than regular crunches, and they are all functional exercises for the core muscles.

The standing cable twist is a great oblique exercise.  If your gym has an adjustable cable pulley machine, adjust the handle so that the resistance is about shoulder level.  Then, while holding onto the handle rotate your body away from the resistance using your arms just as a way to connect the resistance to your core muscles.

You can perform many different rotational movements with cables.  To perform cable lifts, lift upwards when the resistance is coming from the bottom.  Or to perform cable chops, pull downwards as you rotate when the resistance is placed at the top of the cable machine.

In addition to changing the angle that you rotate, you can change your position and center of gravity to modify these exercises. For example, if you bring your feet closer together that will make it harder for your core muscles.  You can also change from a parallel stance with your feet to a staggered stance with your feet to change the feeling of the exercise.  And if you really want to challenge your balance you can try cable rotations, lifts or chops, while standing on one leg.

You can also change your base of support by sitting on a stability ball.  Since the ball will be slightly less stable than your feet, your oblique muscles will get a different challenge when you perform cable rotations while sitting on a stability ball.  For fun try doing, stability ball rotations alternating the height of your rotations.  On the first rep, rotate and bring your hands down towards your knees.  On the second rep, rotate and bring your hands straight across your body and on the third rep, rotate and bring your hand over head level.

If you’ve only been doing crunches moving front to back, it’s time you added some rotational movements into your workout.  If you don’t have access to a cable machine you can also use resistance bands to simulate the motions.  Have fun when you workout, but don’t forget to work the obliques with rotational movements.

There are a lot of different exercises and equipment in the world that you can use for building muscles and especially a great six-pack. Your goal should be to discover which workouts for abs works for you!

When you have exercises that are right for you there is one thing you need to keep in mind… the need for a little variety. Imagine your muscles having memory; now do the same motion over and over again, your muscles will get use to the motion and eventually it won’t be difficult to do. You need to toss things up a bit when it becomes too mundane. A gym membership is great but if money is a problem you can do great workouts for abs in the home. Even without the equipment you can still target all of the core abs muscles.

Pilates is one type of exercise that can be done at home without the gym equipment. Normal workouts for abs are not capable of targeting your core like some of the techniques in Pilates, and they are easy to learn. When a gym membership is possible, then you should go for it, it makes finding the right workout for your abs easier. Only at a gym will you have access to a large variety of cable machines that will help you build your abs muscles from a number of different angles. You can further create variety in your workout with the other non cable weight machines that will be available.

Another advantage to a gym membership is the expert training available. Instructors can help you make sure your doing the right exercises for your body type and that you’re doing it right. You can create some dramatic changes in your abs with a piece of equipment known as the exercise ball. By using the exercise ball you’ll be able to make each workout for abs far more effective than you would with the regular abs exercises.

You don’t need to spend nearly as much time doing your abs exercises on the ball. To use the ball try sitting on it while doing sit-ups or while laying flat on your stomach to work your obliques, rectums abdomens and hip flexors. Lastly you can add more variety by lying on the ground with your feet resting on the ball; this position can provide you with a number of different exercises as well.

When you’ve decided which workouts for abs is right for you, just make sure you do one thing – don’t give up. So if you want to make all your friends jealous be sure to commit yourself in the long term, six-packs don’t appear overnight.

Ever gone to the gym and noticed that large inflated rubber ball in the corner? The one that people are working their abs on? That’s called the abs exercise ball, and it really works to target the abs. The truth is, you’ll get a much better workout, in less time, using the abs ball than you will by doing crunches and other abs exercises on the floor. The abs are perfectly aimed at due to the give the ball affords your body as you lean on it. You’re able to press your back into the ball, for example, to really crunch your abs together. When on the floor, you can’t move at all, so you can only crunch them so tightly. That’s why an exercise ball abs workout is the preferred way for obtaining the strong core that’s so essential for overall fitness.

There are lots of exercises that you can do on the abs ball. A lot of people think you are able to only work your front abs. That is incorrect. It may not seem it, but that big ball is very versatile. You can use it to work your lower abs and your obliques as well, and you’ll work them better and faster than floor exercises.

The nice thing about an exercise ball abs workout is you won’t need to do them as often. You’ll notice such a burn when you do the abs exercises on the ball that you’ll be able to do shorter workouts, yet get far better results than if you were doing a floor exercise routine.

Whether you buy your abs ball, or you have your gym’s, make sure the ball is inflated properly. The ball shouldn’t be so tight that it doesn’t give at all, but you wouldn’t like it too deflated, either. You want a decent balance. You ought to feel steady on the ball. You mustn’t feel like you sink to the floor, as that means the ball needs a little more air.

Now lay while having your back on the ball and your feet on the floor and your hands behind your head. You’re in crunch position, just as you would do on the floor. Slowly come up and crunch your abs together. Many people are surprised at just how much of a burn they get, and quickly, with the abs ball as compared with abs machines or just doing them on the floor. That’s because it’s so effective for working your abs to their maximum capacity.

An exercise ball abs workout is what you truly need to obtain those flat, toned abs and solid core that you’re searching for. You won’t believe the abs workout you get. And it’s also fun to play around with various exercises so you never become bored.

While using an abs exercise ball, there’s no limit to how many exercises you can do if you’re creative enough. You may work every part of one’s body with the abs ball; though the abs are what it’s best for. Get one for yourself and you’ll see why they’re so recommended by many of the fitness experts.

Workout for Abs

Having slim, muscular stomach isn’t a joke as much as it’s not as easy as marketers would like you to think. It takes tough work and loads of it. A lean abdominal section takes a mixture of good nutrition, cardiovascular and abdominal workouts and chase with persistent determination. What you observe on persons who have achieved it is a merge all the three.

The very first thing to do before doing workout for abs is have a good nutrition which is unquestionably necessary to stay in overall fitness. If the greater part of your calories is arriving from packaged and fast foods, then you are only going to be left with an unhealthful body scarce of nutrients. So, the basic standard is, for a leaner, fitter and stronger body, the choice is good food rich in nutrients and reduced in calories and fat. If you have observed your eating habits, you can remember that you could eat more whenever you eat natural and whole food than when eating fast food.

Another important issue on workout for abs is keeping the metabolism ticking throughout the day. Experts say, that instead of counting the calories every time, split and spread the meals to 5-6 small meals which keeps the energy production more consistent and evenly spread out. Actually speaking, exercises are alone enough to keep overweight or obesity at bay or even fend them off. But placing all your loyalty on exercises and neglecting dieting is going to be a long and winding road to weight loss, let alone get a six pack. You are going to need to shed your fat first or your abs muscles to show. The point ultimately boils down to the proven combination of cardiovascular, abs exercises and a good diet plan. But this shouldn’t be taken that workout for abs has useful effect on reducing belly fat or anywhere else in the body. If you plan to show your fully grown abdominal muscles, then you must remove the fat blanket from over the abdomen which would be possible only by combining the most effective fat burning food with your abs exercise.

One thing you must keep in mind is, when ranking various workouts for abs, the traditional crunches aren’t considered for evaluation as they are taken as the benchmark so that other new age abdominal workouts can be measured and compared with them. If there is a third thing to add to the above list, then, it is that you desperately want to get rid of that tee in the privacy of your bedroom and put yourself in front of a mirror with your pot belly for all that you couldn’t do in the gym in front of those who can flex a stomach muscle too!

Upper Abs Workout Routine

When working the muscles at different speed will ensure that you have strength throughout your whole abs workout routine and helps overload the muscles that is making you work more harder and will produce more strength rapidly.

Basic Crunch

For beginner: Lie on your back with your knees bent, feet shoulder width apart on the floor, hands behind your head. Pull your belly button to your spine and slowly squeeze your abs as your head and shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat. To make It Harder: Rather than placing hands behind your head, extend your arms as if you’re diving into a swimming pool, keeping forearms close to your ears. Focus on relaxing the shoulders to keep tension out of your neck. Also, try varying the speed of your lifting and lowering motion. Helpful Hints: Try not to lower completely to the floor at the bottom of the movement. Try to clear your shoulder blades from the floor; be sure you’re not just lifting your head. Really focus on pulling your belly button down toward your spine.

Frog Legs

Beginner: Lie on your back with the soles of your feet together, letting your knees fall open to the sides. Place your hands behind your head to support your neck. Pull your belly button to your spine and slowly squeeze your abs as your head and shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat. To make It Harder: Extend your arms as if you’re diving, keeping forearms close to your ears. Focus on relaxing the shoulders to keep tension out of your neck. Also, try varying the speed of your lifting and lowering motion.

Helpful Hints: This exercise works the upper part of the rectus abdominals and into the lower segment. Be sure to really pull your belly button in tightly to protect your back and don’t lower all the way to the floor at the bottom.

Demi-Crunch

Beginner: Lie on your back with your knees bent, feet shoulder width apart on the floor, hands behind your head. Pull your belly button to your spine and lift shoulders and head off the floor, just a few inches. You should feel a contraction in the abdominals. Now lift straight toward the ceiling, chin pointing up and slowly return to your starting position – do not go all the way to the floor. To make It Harder: Lie on your back with your knees bent and walk your feet away from your buns until your legs are almost fully extended – be sure to keep a slight bend in the knee. If you feel any pain in your lower back, bring your feet in closer to your buns. This leg position gets the lower abs, too.

The abs workout routine that I have shown you above is the best ever and it is tested and proven effective by lots of individuals.