The tummy is a "trouble area" for many people, especially after all the snacking of the holiday months! This short workout will help you keep your abs tight and your tummy trim, using just a mat and a medicine ball. It takes less than 10 minutes, so you can tone your abs between holiday shopping trips and still make it to the mall on time!
Use a medicine ball that is appropriate for your fitness level; 10 lbs is usually a good weight for beginners. Keep your abs tight throughout to maximize the benefits of the exercises and minimize risk of injury.
Please note that there is no voiceover on this video, so you will want to watch the instructions for each exercise on screen the first time through.
Showing posts with label get flat abs. Show all posts
Showing posts with label get flat abs. Show all posts
Thursday, December 17, 2015
Thursday, June 25, 2015
[Video] 10-Minute Six-Pack Abs Workout
This hard-hitting workout pulls no punches - your abs will BURN! It's only 10 minutes long, but you will really feel it right away, and it will start building your core strength quickly. The workout includes 10 exercises that will work all of the muscles in your abdominals and core. It's a quick, high-intensity workout, and you will do each exercise for 30 seconds at a time, so you'll move and strengthen your entire body along the way - no boring crunches here!
Do this one a couple of times per week, along with your HIIT cardio, and you'll be well on your way to those six-pack abs you're looking for.
For more great ab exercises and a program that will really help you get a six-pack fast, check this out:
Do this one a couple of times per week, along with your HIIT cardio, and you'll be well on your way to those six-pack abs you're looking for.
For more great ab exercises and a program that will really help you get a six-pack fast, check this out:
Tuesday, June 23, 2015
How Can You Get Six-Pack Abs This Summer?
Everyone wants those defined, six-pack abs, especially come summertime when you can really show them off! With ladies in their bikinis and crop tops, and guys shirtless on the beach, looking great is taken to a whole new level of pressure. But how can you get that awesome six-pack for yourself? You might be looking for an easier answer, but it all starts with consistency and willpower.
Obtaining six-pack abs comes down to the usual diet and exercise, but understanding the specifics is what will make the difference between trying for six-pack abs and actually getting them.
Eat Correctly
1. Eat Clean - The key to a healthy diet that is effective for dropping excess weight and trimming fat is eating “clean”. This means avoiding processed foods, fast foods, and other foods that are high in processed carbs and sugars, artificial ingredients, and other chemicals. Instead, focus on eating an all-natural diet that focuses on plenty of fresh produce, whole foods, and healthy, clean protein sources. (If you eat meat, it should always be grass fed/pasture raised.)
2. Eat Enough - Many people consider diets to be all about minimizing food intake, but that is simply not the case for healthy and effective diets. When your body feels deprived for a period of time, it may go into "starvation mode," lowering your metabolism and storing fat - which is the exact opposite of what you want! Start thinking about the word “diet” in a different way, one which simply means eating better for a healthier lifestyle. You should always eat enough calories to feed your body so that you have enough energy and fuel to keep your body healthy.
3. Go Plant-Based - Eating a mostly raw, plant-based diet has shown to be extremely effective for weight loss and healthy lifestyles of all types. This is a great diet to explore for anyone that is looking to trim excess belly fat and make room for those cut abs. However, for some people, this diet is too extreme, and may even cause deficiencies and other health problems. For many, the plant-based diet is best used as a short-term cleanse - think 30 days or so. This should be enough to cleanse and detoxify your body, and help you shed some of that stubborn fat too, without depriving your body of needed nutrients.
4. Stay Hydrated - Drinking enough water and fluids is an important part of any diet. You want to keep those muscles hydrated, and help your body release the toxins that are stored in the fat you're losing. Your body needs plenty of water to do this, especially during hot weather.
Exercise Right
1. Consistency Is Key - When you are looking to trim fat and define muscles, remember that consistency with your exercises is the most important factor. After all, you can't just do one workout and expect it to work. You need to target particular muscle groups with each workout and repeat these exercises on a consistent basis.
2. Keep Up With Cardio - To get those six pack abs, you cannot just rely on crunches alone. Cardio workouts are an important part of any exercise regimen, especially because they help you burn excess fat. Some experts report that cardio intervals, with periods of rest in between, boost your metabolism more and burn more fat than steady-state cardio, so you may want to try this. As your abdominals get stronger, you may notice that you use them more during your cardio workouts, too.
3. Core Strengthening - Definition starts at your core. This group of muscles, including your abdominals and back muscles, helps maintain your balance and makes your targeted abdominal exercises exponentially more effective. Many special core exercises, like planking and v-sit exercises, are also more effective for defined abs than plain standard crunches.
4. The Right Workouts - As mentioned before, getting six-pack abs isn't just about crunches. In fact, you will need many targeted exercises to reach all of the different parts of your abdominal muscles to achieve six-pack abs. These targeted exercises combined with cardio and core strengthening workouts are what will make those six-pack abs happen.
If you follow these key fundamentals and stay motivated to follow through, it can be possible to obtain those coveted six-pack abs. Just imagine how good you will look poolside or walking along the beach this summer, and how positively great you will feel!
Check out this excellent workout program for targeted, effective tummy flattening exercises:
Obtaining six-pack abs comes down to the usual diet and exercise, but understanding the specifics is what will make the difference between trying for six-pack abs and actually getting them.
Eat Correctly
 |
| Healthy, whole foods. (Photo credit: Wikipedia) |
2. Eat Enough - Many people consider diets to be all about minimizing food intake, but that is simply not the case for healthy and effective diets. When your body feels deprived for a period of time, it may go into "starvation mode," lowering your metabolism and storing fat - which is the exact opposite of what you want! Start thinking about the word “diet” in a different way, one which simply means eating better for a healthier lifestyle. You should always eat enough calories to feed your body so that you have enough energy and fuel to keep your body healthy.
3. Go Plant-Based - Eating a mostly raw, plant-based diet has shown to be extremely effective for weight loss and healthy lifestyles of all types. This is a great diet to explore for anyone that is looking to trim excess belly fat and make room for those cut abs. However, for some people, this diet is too extreme, and may even cause deficiencies and other health problems. For many, the plant-based diet is best used as a short-term cleanse - think 30 days or so. This should be enough to cleanse and detoxify your body, and help you shed some of that stubborn fat too, without depriving your body of needed nutrients.
4. Stay Hydrated - Drinking enough water and fluids is an important part of any diet. You want to keep those muscles hydrated, and help your body release the toxins that are stored in the fat you're losing. Your body needs plenty of water to do this, especially during hot weather.
Exercise Right
1. Consistency Is Key - When you are looking to trim fat and define muscles, remember that consistency with your exercises is the most important factor. After all, you can't just do one workout and expect it to work. You need to target particular muscle groups with each workout and repeat these exercises on a consistent basis.
3. Core Strengthening - Definition starts at your core. This group of muscles, including your abdominals and back muscles, helps maintain your balance and makes your targeted abdominal exercises exponentially more effective. Many special core exercises, like planking and v-sit exercises, are also more effective for defined abs than plain standard crunches.
4. The Right Workouts - As mentioned before, getting six-pack abs isn't just about crunches. In fact, you will need many targeted exercises to reach all of the different parts of your abdominal muscles to achieve six-pack abs. These targeted exercises combined with cardio and core strengthening workouts are what will make those six-pack abs happen.
If you follow these key fundamentals and stay motivated to follow through, it can be possible to obtain those coveted six-pack abs. Just imagine how good you will look poolside or walking along the beach this summer, and how positively great you will feel!
Check out this excellent workout program for targeted, effective tummy flattening exercises:
Tuesday, December 16, 2014
Review: Slendertone Flex Pro Abdominal Muscle Toner
The Slendertone Flex Pro
is one of the latest electronic abdominal training devices to hit the shelves, and you may know someone who has this product on their Christmas "wish list"! These devices have been around for some time now, but their popularity keeps on going strong. This device isn’t trying to do anything new, it’s just trying to do everything better than the existing alternatives. So how does it manage? Let’s find out if it's worth purchasing as a gift for someone - or just yourself.
Key Features Of The Slendertone Flex Pro Muscle Toner
RRP: $100.00
Product Dimensions: 12 x 8.1 x 3.6 inches
Weight: 1.2 lbs
Waist Range: 24 - 47 inches
Built in Programs: 7 (99 resistance levels)
Slendertone Flex Pro Muscle Toner: The Pros
Designed To Work On All Ab Groups: While most of us think of the abs as the muscles that make up the six-pack on the front of the torso, they are actually more than that. The abs are comprised of 4 major muscle groups that include the rectus abdominis (the muscles that make up the six pack), the transverse abdominal muscles, the internal obliques and the external obliques.
This product is designed to work on not only the six pack muscles, but all of the muscle groups that make up your core, creating a tighter and firmer body. It’s important not to ignore the other muscles as they’re just as important for your health (and appearance) as the main rectus abdominis group.
No Effort Required: If you’re looking for a quick and easy way to train your abs without having to dedicate your time to it, then this is a great product. By electronically stimulating your muscles they are forced to contract and release without you even thinking about it.
Whether you’re working or just walking to the shops, you can wear the Slendertone underneath your clothes to train your abs. This means you don’t have to spend so much of your free time exercising, as you’ll be doing some of the physical work while you’re doing other things.
Fits Many Sizes: This trainer is designed for men with waists from 24 inches to 47 inches in size (also available in a women's version). So no matter what your size, you’ll almost certainly be able to make use of the Slendertone. And that means that it doesn’t matter how big you are, you can always get the abs that you’ve dreamed of with a little work and the Slendertone.
99 Intensity Levels: As this device works by electrical stimulation it’s important to have a range of intensity levels, and the Slendertone has 99 of them! That’ll let you get the level just right so that it doesn’t cause you any discomfort, but also so that it doesn’t overstimulate your abs. It’s important to start slow if you’re not used to abdominal workouts, otherwise you can hurt yourself (just as if you were doing situps).
Light Weight: As well as fitting all body types, the Slendertone is a light weight device. That makes it suitable for use anytime and anywhere. Just wear in underneath your usual clothes and go about your business – you’ll be working on your abs without even knowing it.
Time Saver: One of the best things about the Slendertone is that it can be a great time saver. As you can use it while doing other things, you don’t have to set aside so much time to concentrate purely on exercise without doing anything else. Just slip it on under your work clothes and use it throughout the day.
Great Home Workout Solution: If you struggle to get to the gym on a regular basis and have decided to work out from home instead then this is a great option. Because it’s so easy to use it’s easy to stay motivated, and you can combine it with your regular workout to achieve effects even faster than usual.
Slendertone Flex Pro Muscle Toner: The Cons
Won’t Make You Lose Weight: Although the Slendertone will work on your abs without you having to put any serious effort it, you’ll have to work on weight loss for yourself. No amount of abdominal training can make you lose enough body fat for your abs to show, or for you to get into a healthy condition. So if you’re primarily looking for a way to lose weight, you should look elsewhere.
Poor Manual: The manual that’s included with the device is not very detailed. It does give you clear instructions on what sort of intensity levels to work at, but if you’re looking for information on how to incorporate this into a workout routine you can forget it.
Belt Not Moveable When Switched On: This is more of a warning than a true negative, but as the belt is electronically charged you shouldn’t try and move the electrodes while they’re active. They can give you a fairly painful shock that you’d be better off avoiding.
A Supplementary Device: If you’re looking to get great abs, you shouldn’t see this as a primary device that gets rid of the need for any work. Ideally you should do your own abdominal workout routine, and use this as a post-workout supplement to push your muscles further than you could during the actual workout. Then you’ll see really fast improvements that can’t be beaten any other way.
Is The Slendertone Flex Pro Muscle Toner Worth Buying?
The Slendertone Flex Pro Muscle Toner isn’t going to give all those who are too lazy to set themselves a strict diet or do a bit of exercise an easy get-out. But it’s a great addition to a training program, and can even be used without other forms of exercise to improve the abdominal tone. This is a good all-round product for those who are already trying to get their abs in shape but aren’t having much luck.
The Slendertone Flex Pro is available on Amazon.com
and other online retailers.
is one of the latest electronic abdominal training devices to hit the shelves, and you may know someone who has this product on their Christmas "wish list"! These devices have been around for some time now, but their popularity keeps on going strong. This device isn’t trying to do anything new, it’s just trying to do everything better than the existing alternatives. So how does it manage? Let’s find out if it's worth purchasing as a gift for someone - or just yourself. Muscle TonerRRP: $100.00
Product Dimensions: 12 x 8.1 x 3.6 inches
Weight: 1.2 lbs
Waist Range: 24 - 47 inches
Built in Programs: 7 (99 resistance levels)
Slendertone Flex Pro Muscle Toner: The Pros
Designed To Work On All Ab Groups: While most of us think of the abs as the muscles that make up the six-pack on the front of the torso, they are actually more than that. The abs are comprised of 4 major muscle groups that include the rectus abdominis (the muscles that make up the six pack), the transverse abdominal muscles, the internal obliques and the external obliques.
This product is designed to work on not only the six pack muscles, but all of the muscle groups that make up your core, creating a tighter and firmer body. It’s important not to ignore the other muscles as they’re just as important for your health (and appearance) as the main rectus abdominis group.
No Effort Required: If you’re looking for a quick and easy way to train your abs without having to dedicate your time to it, then this is a great product. By electronically stimulating your muscles they are forced to contract and release without you even thinking about it.
Whether you’re working or just walking to the shops, you can wear the Slendertone underneath your clothes to train your abs. This means you don’t have to spend so much of your free time exercising, as you’ll be doing some of the physical work while you’re doing other things.
Fits Many Sizes: This trainer is designed for men with waists from 24 inches to 47 inches in size (also available in a women's version). So no matter what your size, you’ll almost certainly be able to make use of the Slendertone. And that means that it doesn’t matter how big you are, you can always get the abs that you’ve dreamed of with a little work and the Slendertone.
99 Intensity Levels: As this device works by electrical stimulation it’s important to have a range of intensity levels, and the Slendertone has 99 of them! That’ll let you get the level just right so that it doesn’t cause you any discomfort, but also so that it doesn’t overstimulate your abs. It’s important to start slow if you’re not used to abdominal workouts, otherwise you can hurt yourself (just as if you were doing situps).
Light Weight: As well as fitting all body types, the Slendertone is a light weight device. That makes it suitable for use anytime and anywhere. Just wear in underneath your usual clothes and go about your business – you’ll be working on your abs without even knowing it.
Time Saver: One of the best things about the Slendertone is that it can be a great time saver. As you can use it while doing other things, you don’t have to set aside so much time to concentrate purely on exercise without doing anything else. Just slip it on under your work clothes and use it throughout the day.
Great Home Workout Solution: If you struggle to get to the gym on a regular basis and have decided to work out from home instead then this is a great option. Because it’s so easy to use it’s easy to stay motivated, and you can combine it with your regular workout to achieve effects even faster than usual.
Slendertone Flex Pro Muscle Toner: The Cons
Won’t Make You Lose Weight: Although the Slendertone will work on your abs without you having to put any serious effort it, you’ll have to work on weight loss for yourself. No amount of abdominal training can make you lose enough body fat for your abs to show, or for you to get into a healthy condition. So if you’re primarily looking for a way to lose weight, you should look elsewhere.
Poor Manual: The manual that’s included with the device is not very detailed. It does give you clear instructions on what sort of intensity levels to work at, but if you’re looking for information on how to incorporate this into a workout routine you can forget it.
Belt Not Moveable When Switched On: This is more of a warning than a true negative, but as the belt is electronically charged you shouldn’t try and move the electrodes while they’re active. They can give you a fairly painful shock that you’d be better off avoiding.
A Supplementary Device: If you’re looking to get great abs, you shouldn’t see this as a primary device that gets rid of the need for any work. Ideally you should do your own abdominal workout routine, and use this as a post-workout supplement to push your muscles further than you could during the actual workout. Then you’ll see really fast improvements that can’t be beaten any other way.
Is The Slendertone Flex Pro Muscle Toner Worth Buying?
The Slendertone Flex Pro Muscle Toner isn’t going to give all those who are too lazy to set themselves a strict diet or do a bit of exercise an easy get-out. But it’s a great addition to a training program, and can even be used without other forms of exercise to improve the abdominal tone. This is a good all-round product for those who are already trying to get their abs in shape but aren’t having much luck.
The Slendertone Flex Pro is available on Amazon.com
and other online retailers.Saturday, March 2, 2013
Interview with Fitness Trainer - Mike Geary
This video (actually an audio) contains a short interview one of our favorite fitness trainers, certified nutrition specialist and personal trainer, Mike Geary. Mike's ebook is obstensibly about getting great abs, but in truth his program and philosophy is one of a holistic approach to health and fitness, which utilizes healthy diet and nutrition, as well as fat-burning exercises that balance the entire body while building a strong core. In this interview, Mike explains why there is no "magic pill" when it comes to getting flat, strong abs, and why so many of the gadgets and programs out there are just a waste of time and money, and what really matters when it comes to getting results.
Listen to this interview to learn more, and if you would like more info on Mike's program, see the link below.
Mike Geary, Truth About Six Pack Abs - Interview pt 01
Part 1 of extensive 90 minute fat burning and lean body Interview with Mike Geary, author of "The Truth About Six Pack Abs"
Click Here to Learn More About The Truth About Abs...
Listen to this interview to learn more, and if you would like more info on Mike's program, see the link below.
Mike Geary, Truth About Six Pack Abs - Interview pt 01
Part 1 of extensive 90 minute fat burning and lean body Interview with Mike Geary, author of "The Truth About Six Pack Abs"
Click Here to Learn More About The Truth About Abs...
Saturday, December 15, 2012
Video - 10-Minute Core Abdominal Workout
This is a 10-minute all-out workout for your abs and core muscles, working all of the core muscles from several different angles to be sure nothing gets missed. Remember you don't have to do 15 reps for each exercise. If you can only do 5, that's fine - do 5 reps and rest until the next exercise. You'll be able to work your way up as you get stronger. Also be sure to be careful of your lower back, especially if you have back problems. During the sit-ups, just come half-way up in a crunch if you need to - you'll still get a great workout for your abs, and with less stress on your back. Most of the rest of these shouldn't be too hard on your back though.
As with any new exercise routine, be sure to check with your trainer or fitness professional before trying these.
Do this twice a week for 10 minutes, and enjoy your flat, toned mid-section!
Fitness - 10 Minute ab workout
Visit my Fitness Website: LauraLondonFitness.com Try my standing up AB Video and Kettle Bell abs to for a variety.
As with any new exercise routine, be sure to check with your trainer or fitness professional before trying these.
Do this twice a week for 10 minutes, and enjoy your flat, toned mid-section!
Fitness - 10 Minute ab workout
Visit my Fitness Website: LauraLondonFitness.com Try my standing up AB Video and Kettle Bell abs to for a variety.
Thursday, December 13, 2012
Flat Tummy Tip: Exercises For The Transverse Abdominals
A group of muscles that often gets neglected in stomach exercise routines are the transverse abdominals, the core muscles that lie below the rectus abdominus. Most abdominal exercises target the rectus abdominus and the vertical abdominals, ignoring the transverse abdominals. Even crunches, the staple of most abdominal workouts, do nothing for the transverse abdominals. These muscles are actually the most important to target, however, as they connect to both the lower back muscles and the rectus abdominus and for a girdle for the entire abdomen. Any routine aimed at flattening the stomach should include the transverse abdominals as a focus. Using the following exercises, you can work out your transverse abdominals and really make progress on that flat tummy - as well as helping stabilize your torso and spine, improve your posture, and avoid injury. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
Pelvic Tilts
This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set of 15-20 repetitions. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.
Crunchless Crunch
This exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.
Scissor Kicks
This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.
There are plenty of other exercises targeting the transverse abdominals, but these three ought to be enough to get you started. Stomach exercises like these are key to any tummy-flattening plan, and they are especially good for pregnant and post-partum women.
 |
| Transversus abdominis muscle (in red) (Photo credit: Wikipedia) |
This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set of 15-20 repetitions. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.
Crunchless Crunch
This exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.
Scissor Kicks
This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.
There are plenty of other exercises targeting the transverse abdominals, but these three ought to be enough to get you started. Stomach exercises like these are key to any tummy-flattening plan, and they are especially good for pregnant and post-partum women.
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