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When it comes to getting sculpted six pack abs, no miracle in a bottle can transform a flabby belly overnight. Regular workouts and a well planned diet hold the answer to having a lean, superbly sculpted abdomen.

Before you begin any six pack abs workout, it's essential to develop a diet plan that cuts out high fat processed foods in favor of fresh vegetables and low fat proteins. Changing your eating habits is crucial to decreasing the fat around your belly. It would be a shame to dedicate all that time to working out, only to discover your new six pack is hidden under a layer of fat. Once your diet has been pepped up, book an appointment with your doctor just to ensure you are healthy enough to begin a new workout routine.

Here we will be discussing a simple six pack abs workout that does not depend on any prop, machine or gadget and instead relies only on the human body.

The "Turnaround Crunch" is a far cousin of the regular crunch with the exception that you lift your legs instead of your shoulders. It does wonders for the lower abs and is one of the easiest workouts for those who desire to focus on this area.

Lay down with your back pressed against the floor. Make sure your knees are bent and your arms are neatly placed beside your body with palms facing downwards. Raise your knees and aiming for your head until your back lifts off the floor. Hold the position for a minute and then slowly lower your legs and repeat for at least eight to ten repetitions. You can reach up to fifteen reps which is a good goal when you are just beginning.

Another great ab workout is the traditional "Leg Raise". Whoever figured out that raising the legs would shape up the abs, was no ordinary mortal. Leg raises are quite difficult but definitely worth the trouble. Care should be taken to avoid rigorous repetitions or else you could end up in bed with a serious muscle pull.

For this you will need an overhead bar to support the upper half of your body while you lift your legs. Tightly, grasp your fingers around the bar above and lift your knees towards your head. Concentrate on your abdominals as you raise and lower your knees. It's important to remember to breath normally throughout this workout.

As you advance with the above-mentioned routines, you will be inspired to try out variations of the same or even include the Scissor Abs to your existing workout plan. These are quite easy to do and are great for toning the abs as well as the thighs.

Lie down flat and bend those knees. Stretch out the legs in a straight manner and point your toes towards the ceiling. Now spread out your legs away from each other as far as they will go. Hold still and return to the original position. Every time you repeat this workout, your abs will become stronger and leaner.

Visualization is as much a part of building muscle as this six pack abs workout routine. No matter which routine you decide to use, as you workout try and picture yourself with the ideal set of abs. It has been scientifically proven that visualization has a direct impact on performance in athletics.

There are many types of fitness routines that can turbo charge your journey and help you reach your ideal physique goals. Don't be afraid to research and experiment with different exercises. Eventually, you will find the customized routine that is right for your individual body.

If you want to have an awesome fit and lean body, check out these unbeatable tips to Forge Great Abs the right way.

Good luck!

Jason D. Woods
Personal Trainer, Football Coach and Freelance Writer

What Ab Exercises Should You Do and How Intense Should Your Ab Exercises be

It has been quite a common occurrence to encounter people who have invested lots of their precious time in abs training and yet, have not seen any visible improvement in their abs area at all. This phenomenon is due to the fact that they have either choose the wrong ab exercises for their workout or have worked too much on the same workout exercises.

Having an effective abs workout program is essential in helping you get the 6 pack abs.Choosing what ab exercises should you do and deciding how intense your abs exercise shall be is what constitutes of an effective abs workout program.

Therefore,in this article, I will be covering on what abs exercises should you do and how intense should your exercises be.

Exercise Selection.

A common myth of abs training is you should work your “upper abs” and “lower abs” separately. However . the truth is that, you can’t separate working these muscles as they contract simultaneously during any ab exercises.

If you are going for agility , you will need to focus on decreasing your base of support as much as possible. In other words, you will need to focus on ab exercises which requires you to stabilize your ab muscles while doing it. In this way, your muscle fiber tissue will be worked on most effectively, giving you the most workout possible.

Some ab exercises that require stability are as follows :

1) Abdominal work on an exercise ball
2) Twisting work standing on a bosu ball
3) Partner work with medicine balls.

If you are going for strength and are using weight, you will need to execute movements that require you to move through a large range of motion. By doing this, your ab muscles can be strengthened from the greatest angles possible.

Some good ab exercises for strength build up –

1) Decline sit-ups
2) Cable cross-bends

An important point to take note about abs exercises :

Our body has an extremely high adaptation ability towards any exercises. Once your abs muscles have adapted itself to a particular abs exercises, the abs exercises wont be as effective as before anymore. Therefore, we will need to introduce variability in our abs exercises for our abs workout program.Hence, Abs exercises must be changed on a regular basis if you want to see results fast.

Intensity of abs exercises

The intensity of abs exercises varies from individual to individual. Knowing what volume of abs exercises is needed for you brings you a step closer to getting the 6 pack abs.

Bear in mind that  the weight lifted during training is indirectly proportional to the total reps you do. In other words, the more weights you use the fewer reps you should be doing.

If your objective is agility, two or 4 sets of weightless abdominal works will be enough ( with each sets limiting yourself to the 10-15 reps range )

On the other hand, If your objective is strength, you should be doing weighted abdominal training. Therefore, you should be going for fewer reps ( 3-6 reps range ) and increasing the number of sets to 6 to 10. This would be enough to have some good muscle size growth.

About the Author

Check out here for tips on how to get the perfect abs

How do I get those abs out in the public for display?

Recently my girlfriend has got me self conscious about my ab area unintentionally. Aside from that I also have been wanting for a long time to carve those babies out. I have a little fat there to get rid of before the lower have of the potential abs can be seen. Can anyone give me ideas, workout plans, and/or certain exercises to bring them out?

You need to cut your body fat %.

Eat balanced meals, lots of lean protein.

Aerobic exorcise daily. Morning jog, treadmill. Rowing machines are great. Start light, increase your goals gradually.

do crunches or situps a few times a week. 10 sets till muscle failure.

stick to it!

all the ab building gimmicks on tv and net are just that... gimmicks

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