Lower Ab Workouts

Archive for March, 2010

If you want to have visible six pack abs and you’re a men you need to get below 10-12% body fat, and if you’re a women 16-19% body fat percentage.

But that doesn’t mean they will be really hard, there are some more things you need to do to have really rock hard abs.

Down below is the most basic yet most effective system for having a flat stomach with six pack abs.

The very first thing to do is getting rid of the entire body fat, this is because you can’t get rid of stomach fat if you still have fat on other parts of your body.

The stomach fat is the last fat to go and you can’t do anything about it it’s just the way the human body works.

First, Increase your metabolic rate and fat-burning hormones for rapid body fat burning.

This is something a lot of people are doing completely wrong they focus too much on a diet only or workouts only plan, and most of the time they even choose the wrong workouts or diet ending up with zero results.
Workouts

Doing the right workouts will increase your RMR extremely but doing the wrong will be just a waste of time.

The best workouts are multi-joint full-body workouts with free weights.

Weight lifting is the most basic yet most effective for burning fat.

There are tons of different weight lifting exercises and most of them you can do at your own home.
Foods

You can choose a lot of incredible foods to eat that boost your fat burning and some of them are fats so why in the world are so many people following a low-fat diet if fats can actually help you to lose weight?

Having a healthy diet is actually going back to the basics as well.

It’s the basics you mom always told you.

Can you remember hearing your mom telling you to eat your vegetables everyday and fruits? Can you remember her telling you not to eat too much junk food, well now you’re living proof she was right and you where wrong.

Your diet should consist of organic meat, vegetables, fruit, raw nuts (for their healthy fats), enough water, fish and eat 5/6 small meals a day.

Second, When you’ve increased your resting metabolic rate with the proper workouts you will burn huge amounts of fat incredibly fast, of course it depends on how much body-fat you currently have to be certain when you’ll have a really lean body.

Now when you start burning fat you will come to a low body-fat percentage where your abs are already visible and right now it’s the time to begin with specific ab exercises such as crunches, sit ups etc.

Remember only when you’ve done full-body multi-joint exercises to get a low body-fat percentage and burn fat it’s time to do ab exercises if you do them when you still have a lot of fat it’ll only be a waste of time.

This is the most profound blueprint for six pack abs and if you’re really serious about achieving this go to exercises to lose belly fat and stomach flattening exercises

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One remarkable aspect of training with a kettlebell, if you are a grappler, is that, although kettlebells are a great tool to use to improve your strength and muscle mass, they’re also a wonderful workout if you’re just interested in working on functional movements. They increase the strength of your entire body, especially through the core, instead of focusing solely on isolated muscles.

Just like with squats or deadlifts with a barbell, kettlebells let you perform moves that run through a full range of motion. Consequently, you can get a great stretch during your kettlebell workouts. This increases the range of motion of your strength and conditioning workouts, and gives you effective strength in every part of your exercise power chain.

Unlike traditional gym equipment, kettlebells give you the advantage of portability. With adjustable kettlebell handles especially, you can bring them along with you when you travel, or just take them outside and enjoy a workout in the fresh air. No need to buy an expensive gym membership to get a great full-body workout.

Anyone who has followed developments in the kettlebell field understand by now that kettlebells help your endurance and power. But more and more people are beginning to realize that they also increase your speed and injury resistance too. This is of importance to grapplers (and other athletes).

Here is an example: you can tailor your kettlebell training to improve your grappling takedown, or to work on the sort of strength needed to get up after being taken down. Components of strength like core musculature, power, overall body conditioning, and hip drive are all crucial to success with kettlebells, and these same strength components will improve your grappling immensely.

This point bears repeating: one of the best things that kettlebell training does for you is improve your strength throughout your core — your abs, lower back, hip flexors and extensors, and spinal stabiliation muscles. Strength of this sort is the difference between normal gym-goers and real athletes who use the gym as a means to an end.

Getting results in every grappling system from wrestling to BJJ to Judo depends on having a strong core. Without it, you won’t win, and you risk a debilitating injury. The good news is that adjustable kettlebell are perfect for grapplers and other high-intensity athletes. If you strengthen your core muscles using a sensible program that includes a reasonable progression scheme, you will begin to push through plateaus and reach new heights of strength and performance that you previously thought were out of reach.

The swinging movements used by kettlebell athletes confer almost instant results, but their use isn’t without risk. As with every exercise program and workout device, make sure you’ve been introduced to kettlebell training by a qualified kettlebell trainer. Once you are, you’ll never look back.

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Any physical exercise in moderation is excellent for your cardiovascular process. Given that the cardiovascular technique includes the cardiovascular system and all the blood vessels it can be clear that workout is one with the ideal strategies to avoid heart ailment.

Workout strengthens the whole cardiovascular process which includes the heart muscles as well as the valves inside. However, there may well be some exceptions to this rule. So, the answer towards question, “can activity avoid heart sickness?” will be relative for the problem with the person.

To begin with workout, when included as a regular routine from an early age, will do a excellent deal in helping to reduce the onset of coronary heart ailment. On the other hand, if center sickness has already manifested itself, or is from the practice of performing so, physical exercise or certain forms of it may not be in any respect great for your coronary heart.

Here we shall stick on the point assuming that the individual is perfectly balanced and intends to grow old and remain nutritious. In such a circumstance can exercising reduce center sickness? Yes it could.
Hints to reduce coronary heart Condition
Activity with a nutritious diet will surely stop the onset of cardiovascular system condition.

Study has done much to prove that activity from the correct amounts goes a lengthy approach to promote nutritious cardiovascular systems that in turn transform the human physique into great illness fighting machines.
The blood contains specific components called ‘Cytokines’.

These do the job to raise immunity and to promote ‘Antherosclerosis’ or they will work to keep it. The American Medical Association has conducted various studies of those blood components and researchers have discovered how the additional one workouts the much better the composition of these components within the blood.

This signifies that for each and every additional mile one runs the much less destruction of arteries and more protection is performed by the program. The study also showed that right after the age of 35 all one desires to complete is exercising for just 3 hours per week to stay healthy which proves workout is one on the finest strategies to keep cardiovascular system condition.
Physical exercise is an crucial strategy to preventing coronary heart ailment, Exercising with an elliptical machine will elevate the center rate and improve the blood flow within the system. This can be a powerful method to enhance your health and fitness level. Individuals who have coronary heart difficulties rarely exercising at all they commonly spend most of their time eating food and watching television. You can even combine your television watching by utilizing a compact elliptical that may fit inside your home or foldaway after use. Thinking about health and fitness in a smart way can surely guide with your wellness and enhance the quality of the life.

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Before I made a decision to begin getting in shape my major aim was to obtain tight abs fast. I performed a ton of long slow cardiovascular exercise in addition to an hour an a half of resistance training. I did drop some weight although I still had the unwanted fat surrounding my belly. I was only little stronger since when I started off plus my muscles were not gaining any size. I additionally slash my calories and had very little energy throughout the day. My routines began to become a job and too time consuming. I finally gave up all together. I in the end set myself up to fail. waste your time, cash and energy and do it right the first time. How would you do this? You find a mentor that assisted others like you to achieve their goals and follow his program.

That is why I was so happy and thankful to obtain this info. I was amazed on how easy the solution actually was. After you have the information, the remaining comes easy. You see most of the programs and diet programs are not bad and some actually work. They just do not take every one of the elements for the individual or the program has not been evaluated long enough. That is why almost all these programs look like it works for some people but not everyone. You should be happy to understand that the guess work is has ended. Listed here are the elements that you must become knowledgeable about to acquire tight abs fast.

Your diet – This is certainly a difficult topic and I’m not going to touch too much on this. I’m going to leave it to the professionals. One of the first things I learned from a fitness trainer at my gym was that he couldn’t tell me what to eat. He can just share what is considered conventional facts. This is since it is against the law to tell somebody what to eat if they do not have a degree and is certified.

So here’s my common knowledge concerning your diet. Have a well rounded eating habits consuming whole meals without processed foods. Get into a routine of making your meals. Just be sure you consume unprocessed high quality carbohydrates, sufficient protein for your muscle and healthy fats. The majority of the time you should consume slightly less then what you would expend per day. That way you will have a sufficient amount of calories to still have energy and take off fat.

I know that this appears overly easy. What I’ve discovered during my time as a personal trainer is that many people desire immediate results. I don’t like to say it; undoubtedly this is simply not the issue. Although you might have cheat days with your diet or you could possibly miss a training session here and there, the most important idea to go after is consistency. You have to be in that calorie deficient state most of the time if you desire to lose unwanted fat. I recommend finding a web-based calculator to determine the number of calories you use up per day and then subtract five hundred from this number. This is a good place to start.

High intense Cardiovascular exercise – We need to realize that our bodies were designed to perform with short bouts of physical activity followed by a recovery period. You might imagine that you will be just burning your carbs without burning fat. Well think about this for just a second. Just how do you think that you will be going to restore those carbohydrates? You are going replenish them as a result of having an elevated metabolism for the next four to six hours. In the long run you’ll burn additional fat doing interval training.

Not only will you lose additional fat you will have a more cut look. Just take a look at any sprinter and compare them to a marathon jogger. The long distance runner looks skinny, slight definition and sometimes almost unhealthy. Now look at the sprinter. They usually have a lean, powerful physique with good definition.

Another fact to keep in mind is recent research demonstrate that extreme endurance exercise raises free radicals inside your body which may degenerate joints, reduce the immune functionality, and trigger a pro-inflammatory response inside the body which could possibly lead to chronic diseases. Compare to high intense variable training can be connected to increased anti-oxidant creation along with a more efficient nitric oxide response (encourages a strong aerobic system).

Strength Training Using Complex Movements – Far too many times I’ve witnessed individuals who do their 45 minute cardio workout and then 15 minutes of abdominal exercises. If you want results fast you will need to train your entire body. And the most efficient ways to accomplish this is using complex movements. An easy example of a complex movement is an exercise that goes across multiple joints. A squat is an sample of a complex movement exercise. The opposite of a complex movement is an isolated movement. Just exercising quads by doing a leg extension is an example of this.

The squat (complex movement) will bring superior results since quadriceps works within a kinetic sequence with assisting muscle groups. The full squat will work all of your leg muscle, all of your abs plus back. Talk about an incredible exercise. You can burn more energy, raise your metabolic rate and create muscle getting hormones. Just to let you know, a single pound of lean muscle will expend an additional 35 to 50 calories each day just to sustain that lean muscle.

Variability and Consistency – You should exercises on a regular basis. You also should follow the same exercise program for 4-8 weeks. You then have to to change your fitness program. When you begin a fitness program it will be new to your body and the body must adjust. That’s good and it’ll boost your fat loss. It’s called periodization and it can do magical things. This can also be termed variable training. Just as there’s a certain variable training techniques to put on muscle size there’s variables training techniques to maximize fat loss. The reason why you wait 4 to 8 weeks to alter your exercise program is you need a basis to see improvement. Your body should adapt in this time and you ought to see progress whether in body fat or physical strength.

There are lots of ways in which you could tactically modify your exercising variables to assure you maximize your body fat loss and/or muscle building response to exercise. Many people merely think about changing their sets and reps executed, if they even consider changing their exercise program at all. Though, additional variables which will dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), how many physical exercises per workout, the weight used for resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest durations between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration each workout, and exercising frequency per week. Seems like a good deal of different training aspects to consider to be able to achieve the best results out of your exercise routines, doesn’t it?

If you’re confused by the above paragraph, do not be concerned about it. I was when I started. The good thing is that you do not have to re-invent the wheel. You will follow what’s already tested and proven. Which means you can also have the results that you always have wanted. Click here tight abs fast workouts articleand find everything that is required to have tight abs fast.

Remember that although these tips can do wonders, nutrition is extremely important. I do know that I did not touch on your diet too much in the post. I don’t want you to think that I’ve left anything out. Visit the the best diet for abs post and learn what is considered the top diet to get tight abs fast.

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The newest sign of sexiness and vigor is a flat abdomen. It appears that everyone is trying to tone their abdominals in order to fit into slimmer size of jeans or show off their midriff. Nevertheless, with all of the routines and plans that are available, how do you appreciate what the best method to flatten your tummy is? Here are the fundamentals that will aid anyone – man or woman.

Start with the foods that you fuel yourself with

The primary thing that you ought to have to do in order to reduce your stomach is to begin consuming more good foods. When you continue to consume excessive amounts of fat, salt, plus calories, you are producing the perfect setting for a less than ideal midsection. The flat belly weight loss program includes heaps of veggies, fruits, plus whole grains as well as lean meats and low fat dairy products. You will like to start to lessen the quantity of calories that you are consuming each day as well.

To determine how much you ought to be consuming for your flat belly diet regime, write down your present weight. Now, multiply that figure by 10. This is the absolute minimum that you ought to have to eat in order to stay alive. But this isn’t what you want to base your calorie whole on.

Then, multiple the figure that you got by anywhere from 1.1 to 1.3. You can select the lower figure if you are normally sedentary; but you can choose the higher figure if you are already quite active. The consequence is the number of calories that you need to maintain your present body weight. To burn about a pound a week, you will need to decrease your daily calorie consumption by 500 calories. However, this is a lot of food, so you can add calorie burning exercise to the program too to help make this calorie deficit.

Working out is imperative

When you desire a flat stomach, you need to do more than just crunches. You need to target your efforts on rising the amount of cardio exercises that you are doing every day. Try walking or jogging around the block each day – that is a great means to begin any fitness program (as long as you’ve gotten the okay from your general practitioner).

Make sure that you aren’t able to carry on a chat, but that you can feel your heart rate increasing and your breathing getting a little difficult. You should still be able to breathe, however you shouldn’t be entirely comfortable doing so. Endeavor to exercise for at least thirty minutes, 3 to five times per 7 days. You might also do crunches as a means to strengthen your belly as you lose inches.

Further Weight Loss steps

If you really want to observe results quickly, here are a number of special tips for a flat tummy. First of all, avoid any vegetables that can cause gas to build up in your stomach – think broccoli in addition to cauliflower. Next, make certain that you are consuming water instead of diet sodas. The carbonation in soda may make your stomach seem larger than it is. Attempt to avoid sugar plus artificial sweeteners as well – they can also bulk up your tummy.

In just a short while, you may be able to observe the results of your abdomen program and lastly fit into those skinny jeans that are at the back of your closet.

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Developing the abs is already a really demanding job and feat to achieve in itself but developing and shaping the lower stomach muscles by lower abs workouts is a much more challenging objective to attain. The stomach area is very complex and the more challenging part to develop and enhance is the lower abs muscles. There are only a handful of effective lower ab workouts that really works. Yes guys, sad as I may say it but building the lower abs is very difficult and you must exert more effort in doing lower ab exercises compared to all other ab workouts more hard to develop than even the obliques.

Having a well developed lower stomach muscles certainly brings out the muscle definition of your abs and gives a more wonderful look to your six pack abdominal muscles. Generally the lower abs will be the last parts of your abs that will grow and develop so have patience and perseverance in working them out never be frustrated if it may take extra time to develop them. The morale and self esteem boost of having a cut and lean six pack ab muscles is more than enough of a motivation to really work and push you in doing ab work outs. With self esteem that you have your confidence will also brim out resulting in more outgoing and sociable person, yes it also affects you as a person as a whole rather than just possessing that perfect figure.

Your dedication and control in attaining a six pack stomach muscles will definitely be a really rewarding and self fulfilling emotion and feeling and giving you a certain and proud feeling of achievements. Sustaining the abdominal muscles after you have developed it is also difficult by regularly working out and watching out of your diet is also a burdening task trust me but that not automatically mean that it is unattainable you just have to place your heart into it in order for you to get results that you want. I will teach you and suggest you the right lower ab workout that is guaranteed to show results in just weeks of working out. The work outs that I will expand much further later that is really targeted and very beneficial to the lower abs muscles are lying leg raises, the reverse crunch, vertical lying leg thrusts and hanging knee raises. From this combination of lower ab exercises you will gain and develop that lower abdominal muscles in no time.

The lower abdominal is certainly a tough area of the abs to workout but with the correct mind set, proper dedication and discipline you will be able to develop them in no time. The workouts that I have mentioned and suggested above are the best workout for your lower abdominal that would make your lower ab workouts very effective. If done properly and depending on genetics you might be able to develop even an eight pack abs rather than the six pack ab muscles because there are tiny strands of muscles also located under your lower abdominal muscles that may develop once you conduct getting lower abs workouts workout.

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Building muscle fast can be quite a challenge for most people. Many get caught up in the little things like how many reps and how many sets to do However, that is only a same factor when it comes to build muscle fast.

Of course, the number of reps and sets shouldn’t be ignored. It’s best to do 10-12 reps for 3 sets. That’s about average and a good rule of thumb to follow.

If you’re looking to dramatically increase your results in your workouts, there are a few factors you may not be aware of.

Here are 3 tips that will increase your overall workout and have you building muscle fast.

1) It’s not how many reps, it’s how long they last. To gain muscle quickly, it’s all about tension, not speed. And it’s not about quantity, it’s about quality. When perform a rep, you should go slow, increasing the tension and the amount of work you put your muscle through.

A good rule to follow when performing a rep is to take 2 seconds for the positive direction, hold it for 1 second, and take 3 seconds for the negative direction.

2) Schedule your exercises correctly for the maximum workout. Each workout, you should focus on a different major muscle group. You want to give your muscle group a intense workout for maximum growth.

3) Do not perform the same exercises again and again. You never want to give your muscles that break of repeating the same exercises each workout. By changing up your exercises each workout, your muscles will not have a chance to get used to the same exercise. Learn a wide variety of exercises to perform for each muscle group so your muscles are performing something new each workout.

Of course, you do not have to perform an exercise one day and forget about it. Just learn enough that you do not have to repeat them every week or two.

These tips, if performed properly, can dramatically increase your your results of all that hard work and sweat you put into working out.

However, to be sure you follow these tips properly for the best results, it’s recommend to follow a program for building muscle fast, so you know exactly what to do.

Pro Athlete Trainer, Jeff Cavaliere, has created Athlean-X, which is the exact program he uses with his clients. To find out more, read my Athlean X Review.

Heard of Tony Horton’s P90x workout system? Check out, Does P90x Really Work.

Step 1 to Building Muscle Fast:
Building muscle fast can be quite difficult for many people, simply because they do not know what they are doing. Many result in hiring a personal trainer to tell them exactly what to do. Although personal trainers can be quite helpful , showing you want to do and make sure you stick to your workout routine, they cost a pretty penny.

For some of us, we can afford to spend the money for a trainer to tell us what to do, but for the result of us, we simply can’t. It certainly doesn’t help when you’re already paying for a gym membership.

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If you’re a skinny guy and you want to know does P90x work, then keep reading this article.

Skinny guys always have a tough time building muscle. They are already skinny, so it’s not unusual that they can’t put on any weight.

However, when you come across a program like P90x, where you see many people completely transform there bodies, it really makes you wonder does P90x work for skinny guys.

In a short plain simple, yes, skinny guys can build muscle using the P90x program. It’s a very intense program, which if followed completely and correctly, can give you stunning results.

However, the P90x program isn’t the only program nor is it the best program out there.

P90x has been proven to work, but it isn’t the most efficent way to build muscle. The P90x workout program has you performing exercise nearly every day of the week. The 7th day is an optional rest day if you need it or you can perform more exercises.

The problem with working out everyday of the week is for one, many people do not have the time in their busy life and schedules to workout everyday and the second is that this isn’t the best way to build muscle. Working out everyday can be too much for your muscles and you run a risk of injuring yourself even though P90x focuses much on stretching.

If you think working out every day is going to be tough, each workout is anywhere from 60 to 90 minutes each. Each week you will have to spend anywhere from 6 (minimum) to 10 1/2 (max.) hours a week working out.

An hour and a half each day is a lot of time to dedicate to your workouts in today’s world.

P90x does work well, even for skinny guys as long as you follow the schedule exactly, along with the diet plan.

However, If you are looking to save time, but you still want to get the same fast results as the P90x, Jeff Cavaliere’s Athlean-X program is right for you. Want to find out more, read my Athlean X Review.

Excerpt:
“Since you’re interested in the P90x program, it’s easy to assume that you want to get into better shape, whether you want lose weight, build muscle, get strong, more ripped, or just a workout routine to follow.

People of all sizes look into the P90x system, but is it for everyone? In a short simple answer, yes, the P90x does work for everyone. However and this is a big however, it is a very intense workout and I don’t recommend following it completely when starting out.

The program has you train in the comfort of your own home, follow Tony Horton’s DVDs of workout routines. If you aren’t very active, you will want to limit how much you workout in the beginning. Therefore, if your overweight, it will take longer than 90 Days to get a ripped, lean body. But, that goes for every workout program. You want to treat your body with care, you never want to rush changes as it can lead to other health problems.

So, yes, Tony Horton’s P90 works, but if you aren’t already active, you want to use a program which does have you workout so much, because it is a very intense workout.”

To read more about P90x, check out Does P90x Really Work?

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Does P90x really work or it just another workout system that will only disappoint you?

If you have ever stayed up late at night watching television, it’s likely that you would come across Tony Horton’s P90x Workout Program infomercial. It’s likely you could have come across it during the day, too.

The first thing you notice are, of course, the results that many of the users have been receiving. You see many transform their bodies in only 90 days.

It’s no surprise to be skeptical about this program. It’s sounds to good to be true. Usually, this saying goes, if it sounds too good to be true than it probably isn’t. Well in this case, the P90x program is completely true. However, is it really too good?

Tony Horton’s P90x workout system may work to burn fat and build muscle in only 90 days, but it’s what the P90x program has you do which is the problem.

It’s not too good because the P90x program has you workout for 6-7 days a week. The 7th day is an optional day, which you can either rest or you can perform more exercises.

We all do not have the time to workout every single day of the week, nor is it even healthy to workout every day of the week. Our bodies, need a lot of rest, especially to build muscle. There needs to be time for your muscles to rest and repair themselves, so they grow.

Not only does the P90x program have you perform workouts six to seven days out of the week, but each workout is sixty (60) to ninety (90) minutes each. These workouts are no picnic either, they are an intense 60-90 minute workouts.

If you’re going to follow the P90x program, be sure you can handle the intensity and time of each workout. Failing to complete workouts can leave you discourage and possibly giving up on getting into shape.

For most, it’s best to perform 25-30 minute workout routines for about 5 days of the week. These workouts can be very intense, but they will not last as long as workouts the P90x program has you perform. This way you will still get the same results, but in a more safe and time efficient manner.

I’d recommend following Jeff Cavaliere’s Athlean-X Program because the program is just as effective as the P90x, but with fewer workouts a week and a much shorter workout each day. If you want to learn more, read my
Athlean X Review.

To read more about P90x, check out Does P90x Work?

“When I first saw the infomercials for Tony Horton’s P90x workout program, I immediately wondered if P90x does work. Of course, what I did was I went straight to my computer like I do for everything else I want to know more about and opened up my web browser. I began searching for P90x reviews, of course I didn’t find a single negative one, however none of them were very helpful. All they told me was what the program was about and where I can order it.

After read through a dozen reviews or so trying to find something wrong with the program, I began to think maybe the P90x works. Then, I searched for the product itself to discover more about what my workout schedule will be like because like many of us, we all have busy schedules.”

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You want to know how to get Totally Ripped Abs? Of course everyone does. Have you been doing a gazzillion situps (which aren’t that effective), and still dont see results? First things first, you need to look in the mirror. What do you see? If you are answering that you don’t see your totally ripped abs, is it because you have too much fat in the midsection? I dont want to sound harsh, really I don’t, but lets be realistic. If you want totally ripped abs then you need to lose the fat first right?

Lets look at your diet. You need to eat less calories than you burn. Water, water, water, no soda, no kool-aid, nothing with sugar. Take your weight, for every pound you need to drink at least an ounce of water. Now work your way up to this, it is very unhealthy to start chugging lots of water out of the blue. After you get to your goal weight then you can go to an half ounce per pound.

OK, lets say you are at say 10% BMI, and your ready to work on those totally ripped abs. You should do your back a favor and not do situps. Your not working your abs as much as you think. Start off doing crunches, with your arms crossed on your chest and on your shoulders. For a more profound effect, ad some weight. Soup cans in each hand to start off with, then gradually work your way up. Do 3 sets of 10 to 20 crunches, 3 times a week.

Do not hold your feet down with anything. This is not good form and not going to help you get totally ripped abs. If you can not do crunches without something holding your feet down then use something to start with but your goal should be to do crunches with no assistance and your feet flat on the floor.

Stay away from those leg raise contraptions; they do not work the abs, they target the hip flexors, which isn’t what we want. The reason your abs hurt after using these contraptions is because you use them for stabilization.

So lets summerize what we have learned here. To obtain totally ripped abs, you need to do crunches 3 times a week. You need to change your diet and exercise to burn more calories than you take in. Lets face it, if you have too much fat, you will not be able to see the muscle you are building. Oh ya, do not forget the water, remember how much? Slowly work your way up to an ounce per pound, as you lose weight your intake can decrease. I hope this helps you achieve your goal of totally ripped abs.

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