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Getting flat abs easy


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For a guide that can help you burn fat and finally get those abs that you want vist:

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Getting flat abs easy

  1. 1. ==== ====For an effective guide to burning fat and finally getting your abs visit: ====Hands up for those who had never griped about your belly fat or never heard of anyone yearningto have a flat tummy.No hands as expected. For many of us, having flat, toned abs is like the quest for the Holy Grail. Itseems like a mission that just couldnt be accomplished! Many people have tried all means andways and even resorted to life-threatening diets in their relentless pursuit of washboard absfeatured on the front covers of fashion magazines and billboards, only to be disappointed with thelack of results.So what does it really take to get there?Here are some really practical tips and easy-to-follow workouts for abs to help you achieve great-looking and tight abs.Flat Abs Tip 1: Set Realistic GoalsLike it or not, for better or worse, our genes do play a role in our body shape and parts. You mayhave noticed both mother and daughters having heavy bottoms. It is also not uncommon to seethin people having a tummy and having difficulty getting rid of the layer of fat. Geneticpredisposition doesnt mean that we have no control at all. We just need to set realisticexpectations in improving how we look and not be too hard or critical of ourselves.Flat Abs Tip No. 2: Think 3DGetting down on the floor and doing hundreds of crunches is not going to get anyone close to flatabs. Your abs may become very strong but unfortunately the toned abs muscles continue to liebeneath a layer of tummy fat. If working any part of the body in isolation really works, all of uswould have hollow jaws by now since we work our jaw muscles by talking and chewing more thanany other muscle groups. The fact is none of us have hollow jaws.We need to visualise the abs as a 360-degree torso and train the various core muscles.Torso or core muscles are found deep within the abs and back, attaching to the spine or pelvis.Major core muscles reside in the area of the belly and the mid and lower back, and include thepelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectusabdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm.Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. These musclesare where most movements originate and help keep our body stable and balanced.
  2. 2. Effective workouts for abs involve working the core muscles - front, back, left, right, upper andlower.Flat Abs Tip 3: Watch What You EatThe truth is regardless of the grueling abs workouts you put yourself through, if you are carryingexcess weight, your toned abs muscles will be hidden by a layer of fat. In other words, you canhave great abs strength but you wont be doing justice to the six packs because they wont bevisible at all. On top of regular exercise, you have to change your diet and create a calorie deficitby eating less and doing more cardiovascular/aerobic exercise to burn off excess fat not justaround the belly area but overall throughout the body. Bear in mind that we cant spot-reduce fat atspecific areas of the body. When the body sheds fat, it does so proportionately throughout thebody.It is not necessary to embark on restrictive diet plans. The general rule is to keep to low-fat, high-fibre foods that are consumed in small quantities such as six small meals rather than 3 big mealsthroughout the day.Flat Abs Tip 4: Exercise Equipment Are Just Nice-To-HavesThe lack or absence of exercise equipment and gym memberships is no excuse or hindrance fornot achieving toned, developed abs. There is no denying that equipment such as stability balls,BOSU, resistance bands, abs rockers work the abs more readily and make your workout routinemore interesting by adding variety. But even without these gadgets, we can still achieve flat absthrough calisthenic exercises that require minimal or no equipment and can be performedanywhere. Calisthenics develops muscle strength and endurance based on the number of setsand reps, and the length of rest periods. Resistance is provided by our body weight rather than anexternal source. Crunches and sit-ups are simple yet effective calisthenic workouts that you cando anywhere, anytime.Even in our daily activities such as standing and sitting, we can work our abs by consciouslymaintaining a good posture and contracting the abs muscles and drawing them inwards to thespine.Flat Abs Tip 5: Be Patient And PersevereOur society is so used to instant gratification that everyone expects fast results. Unfortunatelysome things just cant be rushed. Many products and services promise quick fixes that end upbeing short-term and ineffective in the long run. The key is to plan for slow but steady progress inthe journey towards weight loss and achieving toned, flat abs. Be prepared for setbacks andoccasions where you let yourself go. Dont be too hard on yourself. It is simple to get back on trackand continue to move forward. Your efforts will eventually pay off if you persevere.Flat Abs Tip 6: Improve Your PostureNot only is poor posture unsightly but it also causes aches and pain. Just by maintaining a goodstanding and sitting posture would create the illusion of looking slimmer. Stop slouching andhaving your ears in front of your chest. Imagine that your head is hanging from a string and align
  3. 3. your ears with your shoulders. Pull back your shoulders, lift your chest up, draw your navel to yourlower back and distribute your weight evenly on your balls and heels.An added benefit of maintaining good posture is improvement to your breathing and respiratorysystem.Easy Workouts for AbsHere are 5 easy workouts for abs that you can perform anywhere, without the need for specialgym equipment.CrunchesStart position: Lie on your back with knees bent at 45-degree angle, hands behind your ears andelbows facing outwards.Lift your upper torso such that your shoulder blades are off the ground. Tilt your pelvis so that yourlower back is pressed against the floor and there is no gap between your lower back and the floor.Lead with your chest, not the head. Return to start position.You may make exercise more challenging by doing the following variations:1. Bring knees towards chest.2. Extend legs skywards in the air.3. Place arms (from easy to most difficult) by the sides, across chest, hands behind head or handsstretched above headCurl-ups / Sit-upsStart position: Lie on your back with knees bent and feet flat on the ground. Your heels should beabout 10 inches away from your buttocks and anchored down (with the help of someone holdingthem down or sandwiched between two bars). Cross your hands and arms over your chest.Curl your torso up and touch your upper thighs with your elbows. Breathe out as you curl upwards.Lower your torso until your shoulder blades just lightly touch the ground. Breathe in as you liedown.PlankStart position: Get on your hands and knees in a push-up. You may balance on hands (or elbows)and toes (or knees). Align your wrists under your shoulders. Maintain a straight back and keep absand glutes tight so that your lower back does not sink.Hold the position and breathe out for 10 seconds. While exhaling, tighten the abs and draw thenavel to the lower back.Lying Leg Raises
  4. 4. Start position: Lie supine with your hands palms-down and tucked under your glutes to cradle yourpelvis during the movement. Raise your legs off the floor until vertical and slightly bent at theknees.Thrust your legs upward as though reaching for the ceiling. Lower your legs until your lower backis back on the floor and then lower your feet such that they are almost touching but not touchingthe floor. Keeping your feet off the floor maintains tension and works your abs by keeping themuscles tight and contracted.Broomstick TwistsStart position: Stand with your legs slightly apart, holding a stick across the back of yourshoulders, with your hands lightly gripping the stick on both ends.Rotate the upper body from side to side, keeping the pelvis fixed. To increase the intensity, youmay round your back slightly. You can also perform this exercise while seated which helps to fixthe pelvis and focus your efforts on the abdominal core. For best results, this exercise should beexecuted with sets lasting several minutes.The journey to flat abs begins with the very 1st crunch! So what are you waiting for??!!For more ideas and inspiration on simple and effective workouts for abs, visit Workouts for AbsArticle Source: ====For an effective guide to burning fat and finally getting your abs visit: ====