Video - The Truth About Getting Flat Abs

This short interview with Mike Geary, fitness expert and author of "The Truth About Abs" dispels some myths about ab exercises and what it really takes to get flat abs. The reason we like Mike's approach is that, rather than focusing on crunches or other specific ab exercises, he takes a whole-body view, which is much more effective, efficient, and rewarding. Eating the proper foods in the right amounts, and getting regular exercise in a variety of activities and intensity levels, are much more important (and successful) than doing a bunch of situps.

To learn more about Mike's holistic approach, watch the video, and if you want to learn more, check out the resources below:

Mike Geary Interview - Truth About Abs (part 1)
gwnn.me Jackie from Girlwithnoname.com sits down for an informative chat with Mike Geary, author of "The Truth About Six Pack Abs" and "The Fat Burning Kitchen" (and the guy she credits with helping her get her six pack abs). For More Information: gw...


Click Here to Learn More About Abdominal Fat & How It Affects Your Health.... 


Check Out Mike's Book: 

Stomach Exercises for the Lower Abs

An important and sometimes neglected step in stomach exercise routines is isolating particular muscles within the abdominal group. One such set of muscles which needs isolation in order to be exercised properly are the muscles in the lower stomach. There are a number of stomach exercises which isolate and work these muscles. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
     
Crunchless Crunch
This first 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.
     
Alternating Toe Touch
You will need to lie on a flat surface for this stomach exercise. The floor works best, using a mat or towel to cushion the spine. Lie on the floor and put your feet straight up in the air. Extend your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight throughout and maintain a space between your chin and chest. (Note: This one can be a bit hard on the lower back, so if you have back problems skip this one at least until you are stronger.)

Reverse Crunch
While you are still on the floor, try this stomach exercise. Bring your knees in towards the chest, and cross your ankles. Place a pillow or ball behind your knees, and grip with your calves to hold it in place. Relax your arms at your sides. Using your lower abdominals, roll your hips up off the floor, as though trying to touch your knees to your chin. Roll back down until your tailbone touches the floor, but be sure not to let your lower back arch off the floor. Repeat 10-20 times, then switch ankles and repeat. It seems like such a simple and easy move, but you will really start to feel it in your lower abs! And it's much easier on your low back than some other ab exercises.
     
Lower Back Flatten
Lie on your back on the floor, knees bent, feet flat. Let your lower back lift off the floor in its natural curve, and relax your upper body. In this exercise, you want to use your lower abdominals to push your lower back toward the floor and eliminate the space. Try to focus on pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine so long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you should continue to build on this time as your stomach muscles gain strength and endurance.

 

Click Here For More Fun Ways to Get Flat Sexy Abs!

Aquasize For A Flatter Stomach

Well, summer is coming to an end, but if you've still got a few warm days to get some time in at the pool, why not use them to keep that tummy nice and flat?

Image via Wikipedia"Aquasizing" is a popular exercise form nowadays - particularly in the summer, but many YMCAs feature indoor pools, so you can have fun in the water and stay fit year-round. Water provides natural resistance, making the pool a great place to do stomach exercises to flatten out that tummy. Despite the greater resistance water has than air, aquasizing is low-impact, meaning less strain on joints. Try out these exercises next time you take a trip down to your pool. Remember, consult your doctor before beginning a new workout routine, and always warm up properly to prevent injury.

The first set of exercises to try is called the jump and dig. There are two moves in this set, one for the upper body and one for the lower body. The former is great for your obliques, and the latter works on your abdominals. To start, stand in water that is between your belly button and chest. To work the lower body (including your abdominals), put your feet a wide distance apart, then jump so your knees come up to the surface of the water and back down. Picture a frog as you do it; this will help you get the form right. Next, to work the upper body, begin by making a scoop with both hands at the surface of the water. Bring your hand scoop below the surface, then scoop up and to one side. Alternate sides to work the obliques on both sides. Start by doing the two moves separately for three minutes each. Once you have mastered the form, do them at the same time to exercise both sets of stomach muscles at once.

As you build strength and endurance, you can add water gloves to increase resistance. You can also do the exercises faster, packing more reps into each three minute period. Form is key, though. Do not sacrifice form for the sake of speed. It is better to do it properly than quickly. Also remember to set fitness goals and work toward them at a gradual pace. Do not push yourself too hard, too fast. You may want to see results fast, but an injury will seriously delay your workout goals. Start small, know your limits, and build gradually.

Image via WikipediaThese exercises are for your midsection, but here are a few additional tips for overall good results in your exercise routine.

Video - 15-Minute Abs Workout

Here is a short but comprehensive ab workout, so you can get that tummy in shape for all your summer pool-side activities. This one has some unique exercises that hit all different areas of your abs for maximum impact. (Be sure to consult with your chiropractor or health care practitioner before beginning any new exercise routine, and go at your own pace - slow it down if needed, or do fewer reps in the beginning.)

Enjoy, and feel free to comment below on what your favorite ab workout or exercise is - I loved the "Circle Crunch" from this video - hitting all those different ab muscles in one movement!

15-Minute Abs Workout
From www.sparkpeople.com, a 15-minute abs workout with our own Coach Nicole!


A Few Other Fun Ab Workouts:
    

The Strong Stomach Workout

Here are a few great exercises for a great, bathing-suit-friendly summer tummy!

Image via WikipediaWhen beginning an abdominal workout routine, for most people the goal is simple: a flatter stomach. While a smooth, flat stomach looks good, it is less of an accomplishment if the the stomach muscles have not gained any strength. In addition to slimming down around the outer abdominals, it is also important to build strength in the core abdominals. Below are some stomach exercises that work out the core to build strong muscles throughout the abdomen. (As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury. And always use common sense - if something hurts - don't do it!)
     
Tone Your Torso/Opposite Arm-Leg
Begin this stomach exercise on all fours, knees and hands on the floor. Keep your stomach pulled in and extend your left arm out in front of you (football fans, imagine a referee signaling first down). Keep this arm outstretched as you extend your right leg out behind you. Switch arms and legs, and repeat for an entire set. Take particular care not to let your pelvis sway out of position.
     
Butt Burner/Bridge
You will need to lie on your back for this exercise. Use a mat or towel to cushion your spine. Bend your knees so your feet are flat on the floor, and position your arms at your sides. Squeeze your buttocks as you lift your pelvis off the floor. Keep the rest of your body in line. Raise your pelvis to about forty-five degrees, so your upper body from your head to your knees makes a straight, flat ramp. Hold this for three to five seconds before slowly lowering your pelvis back to the floor. Repeat for an entire set.
     
Image by rozic via FlickrCrunchless Crunch
This stomach exercise is fairly simple in theory but can be fairly difficult to perform. 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 this 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. Be sure not to let your back arch up off the floor. 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.
     
These are just a few of great strength building stomach exercises. If you are looking to build strength in your midsection, look for any exercise that works your core, especially the transverse abdominal muscles. Many components of Pilates are good for this also, and many Yoga workouts target these areas as well.

(For some great suggestions for Yoga and Pilates workouts, visit: http://www.newholisticliving.com/exercise.html, and click on the "Videos" section.)

Video - Ab Workout

This video gives a simple demonstration of a complete ab workout - no equipment required - this will get your core burning! If it's too much at first, just cut down on the reps of each exercise, and work your way up.  There are sets for all of your different abdominal muscles, so do at least a few of each set, even if you don't complete all the reps.

During recovery, I find it helps to relax the stomach muscles, breathe deeply, and lightly tap the abdominal muscles all over with closed fists. This can loosen up your muscles all the way up and lessen the burn for the next set. (Note: There are 8 different exercise sets, so start slow to make sure you can do at least some of each before your abs get too tired!)

Go to it, and keep those abs in shape this winter!

Abs Workout how to get six pack abs
Many people want know : " how to get six pack " or " how to Abs " , answer is easy : " Use this Abs workout " . Your Fitness instructor now is free, just click play and see this video abs workout , follow the music. We advise the better way for do th...

(Be sure to click the balloons to see the advanced instructions for each exercise before you do them.)