Secrets of a Killer Upper Ab Workout

By Louis Levenson 

A lot of people who work hard to achieve ripped abs do not realize that there is actually no distinction between the upper and the lower abs. In fact, the frontal area of the abs called the rectus abdominis is actually just one muscle. So when a person does abs exercises, the entire rectus abdominis muscle is being worked out.

Thus, an upper ab workout should be done in different angles with various movements to activate different muscle fibers in the abs. This will allow the abs to get a more intense workout and build more muscles in the soonest possible time. An upper ab workout should not only have movements that focus on the upper area of the abs but also on the lower area of the tummy.

Here are three ab exercises that can comprise a fantastic upper ab workout. These exercises involve crunches using a stability ball, bench crunches, and crunches using a weighted cable rope.

This killer upper ab workout starts with crunches using a stability ball. To start this exercise, a person uses a stability ball and puts his lower back on top of the ball. He then slowly pushes the ball towards the area above the shoulder. From this position, he crunches the upper torso while maintaining the ball underneath the shoulders. The person has to go as far as he can before returning to the original position. This can be done for 3 sets with 8-12 repetitions.

The next exercise in this killer upper ab workout is the bench crunches. Instead of performing the usual crunch which has the feet fixed on the ground, the bench crunch is an easier and safer variation, especially on the back. The person lays flat on the ground with the feet extended up on the bench. The legs should be kept parallel with the ground and the thighs maintained at a perpendicular position to the floor.

The arms is kept out as the hands is placed on the ears. The person then crunches the upper torso up to the level of the knees, holding it for 1-2 seconds.

This killer upper ab workout also features crunches using a weighted cable rope. This is a great crunch variation because one can add weight according to resistance level. The exercise begins with the person kneeling in front of a gym cable machine and with the rope attachment linked. The person should be a few feet away from the machine so he can properly do the exercise. Crunch the upper torso towards the legs, giving focus on the ab muscles and folding the body in half. When going up, the back should be straight and then arched when crunching down.

This simple upper ab workout can be done in a few minutes. It is very simple although one exercise needs to have a gym equipment. This upper abdominal workout should be done alternately with a whole body workout and cardiovascular exercises to hasten the development of ripped and sexy abs.

The midsection is perhaps one of the areas of the body that can be very difficult to firm up. Unlike the arms and the legs, the midsection is not relied upon to do daily activities such as walking and carrying a load. This is one reason why it can be quite a challenge for anyone to have sexy abs. One has to devote a lot of time and effort in doing abs exercises that tone down the midsection.

Having a good upper ab workout is a nice first step towards achieving ripped abs. An effective workout for the upper abs should be complemented with a lower abs workout. Ideally, working out the lower abs should come first before doing a workout for the upper ab. This is due to the fact that when working out the lower abs, the upper abs is also worked out. Thus the upper abs may not be able to help in the workout for lower abs if a person does an upper ab workout first.

A good workout for the upper abs involves the long arm weighted crunch, a variation of the popular crunch exercise. To do this exercise a person grabs a dumbbell and lays it on the back, with knees bent just like in any regular crunch. The dumbbell is extended past the head and raised several inches off the ground. The person then exhales to crunch the abs in raising the dumbbell towards the pelvis. The position must be paused for a few seconds before returning to the original position. This routine should be repeated about 10-12 times.

An upper ab workout should also include the V-Up exercise, which may not be commonly performed by fitness enthusiasts but just the same is a very effective program in strengthening the rectus abdominis or the muscle located on the upper part of the abs.

In performing this exercise, a person lies on the floor flat on the back, placing the arms beyond the head and the legs stretched out. The legs and arms are raised simultaneously, touching each other, before returning to the original position. Repeat this routine for up to 15 times, giving some seconds of rest. This exercise can be done for three sets.

The upper ab workout will also have the bicycle crunch which takes its name from its position similar to a person pedaling a bike. To do this exercise, a person is on the floor with the hands placed behind the head. The legs are lifted a couple of inches off the floor.

The person crunches to touch the right knee with the left elbow, while leaving the other leg raised a couple of inches from the ground. The position is then alternated with the left knee kissing the right elbow. This is alternated for about 15 times, doing about 3 sets.

An upper ab workout should be done at least thrice a day, giving the ab muscles enough time to recuperate especially for beginners. By doing this workout, one should have a better shot of getting sexy and flab-less abs.

Are you looking to get a six-pack? Are you wanting to start losing Weight and getting In shape? Louis Levenson is an freelance Expert Author and a health enthusiast who understands how you feel. Looking for good and effective upper ab workout [http://abexercisescenter.com/upper-ab-workout/] secrets to solve the problem so that she did feel proud about her stomach, Louis Levenson did the research and came up with some effective methods to get flat, sexy abs at home that anyone can try.
And your life will change forever when you subscribe to the free 10 Super Perfect ABS [http://abexercisescenter.com] Secrets email course at no cost.

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Best Lower Abdominal Training Exercises For Killer Abs & a Flat Belly

By Faviano Torres 
At last, the best lower abdominal training exercises for killer abs and a flat belly are now available for free to millions of weight-watchers out there. Many people fret about the fat found in their stomach area or around their abdomen because they cannot often wear swimsuits and fitted tops and shirts. Others feel horrible and disgusted when they face the mirror if they feel a fatty bump around their tummy. Read this article and get the most of it for free by becoming familiar at last with the best lower abdominal training exercises for killer abs and a flat belly.

Many people have engaged themselves in rigorous fitness training routines, weight loss exercises, dietary supplements, neuromuscular therapy, and even boot camp instructions, but still they end up getting more frustrated because they do not get the result they want. They want to tone down their abdominal muscles.

However, these people are clueless when it comes to the proper way of doing it. At last, the best lower abdominal training exercises for killer abs and a flat belly are available to you, but make sure you first understand the anatomy and physiology involved.

There is no such thing as lower abs, though most people thing there is. There is only an area that is composed of a group of muscles found at the base of the abdomen or the lower fibers of the rectus abdominus. This is the one holding up the pelvis in posterior position. Below are the best exercises that can help tone up this area.

1. Aerobic Dancing - A popular form of weight loss method that many people prefer, this is an effective way to tilt the pelvic muscles and trim the tummy. It involves many twists and turns, bending, stretching, and other complex moves around the abdomen so you can be sure to lose those unwanted bulging fats in that area.

2. Biking - This is another good exercise that helps tone the stomach and pelvic muscles to give you your dream six-pack abs. This works extremely well if you go for mountain or hilly biking.

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How to Get Killer Abs - 3 Useful Tips For All Ages

By T Hunt 

It's important to keep fit at any age. But how to get killer abs when your body isn't as limber and youthful as it used to be? It won't be a walk in the park, but believe me when I say, it can be done.
When you're starting to feel a little rustier, sluggish, or even more tired than usual, those are apparent signs that you are not getting any younger. It is true that as you age, your body generally slows down and takes on a new shape, sometimes quite literally.
You will soon discover that there are certain things you can't do anymore or at least not without exerting every ounce of strength you have left, leaving you burnt out and more tired. But don't let your age limit you or pull you down.

Many of those who are in their 40's, 50's, or even 60's have been surprisingly more agile and buffed than those in their 20's or 30's because they choose to live healthier, more active lives. That's exactly how to get killer abs at any age.

There are several things you can do to get the six pack abs of your dreams while working against the ticking clock. Here are some tips on how to get killer abs regardless of how old (or young) you are:

1. Listen to your body. Before you can build a six pack, you need to know where your so-called weaknesses lie. Your joints and certain muscular areas of your body are first to feel the signs of aging. This happens because they loose their elasticity as we get older. So to avoid any untoward injuries that could stall your plans of getting six pack abs, be sure you acknowledge the parts of your body that need attention, protect yourself with paddings, braces, waist bands, knee bands, or anything that would provide additional support and cushion to your joints.

2. Perform less invasive cardio exercises. If you've been running for years, chances are your body has paid for it. Toning down your choice of cardio a bit won't necessarily slow down your progress. Cycling, swimming, yoga, even brisk walking are quite good low-impact alternatives, especially in your 50's or 60's. How to get killer abs even when cardio is turned down a notch? Do them frequently, push yourself by adding variations, and, more importantly, incorporate resistance training, weight training, and abs targeted exercises every chance you get.

3. Maintain a healthy diet and lifestyle. As you age, there won't be plenty of room for mistakes anymore. So be sure you've bid farewell to the nasty, debilitating habits that you once enjoyed when you were younger. These include drinking alcohol, smoking, staying up late or not getting adequate hours of sleep, and indulging on processed food.

Now you know how to get killer abs with these 3 core principles you need to live by.

While you're at it, you should go over other helpful resources like Burn Fat, Feed Muscle to get a better understanding of how the body works and what you can do to build muscle effectively. By continuously working on your fitness plan, you can definitely get six pack abs at practically any age. Get started today!

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