Are you searching for a killer ab work out? I am sure that you’ve found plenty of abdominal workouts all over the internet. Enough advice is obtainable that it becomes challenging to narrow down a good ab work out. You definitely do not want to waste your time with work outs that do not work. Well, here is a circuit type ab work out that you can do at home with little or no equipment.
You should always begin with a warm up that will get your blood pumping throughout the muscles that will be doing most of the work. For example, focusing a warm up on your arms if you are going to work your legs is not the most effective way to warm up.
Perform this circuit of exercises in 3 sets.
1. Plank on a Swiss Ball. Beginners can begin by kneeling on the floor and placing your forearms on the top of the ball. Maintain this position for at least 30 seconds. As you become better and need more of a challenge, stand on your feet instead of being on your knees. From there, hold a push up position on the ball instead of using your forearms. If you want to add a little upper body challenge you can do a push up on the ball.
2. Spiderman Push Up 10x. Begin in a push up position. Imagine how Spiderman climbs a wall and move your left hand forward about 6 inches while moving your right knee just outside of your right elbow. Simultaneously perform a push as you move your hand and foot forward. Return to the starting position..
3. Cross Body Mountain Climber 10x per side. To perform this exercise, start out in a push up position. Lift your right knee and move it toward your left elbow and return to the push up position. Now lift your left knee and move it toward your right elbow and return to the push up position.
4. Woodchopper 10x per side. Begin in a 1/4 squat position with your arms to outside of one of your knees. In a diagonal direction raise the weight to above the opposite shoulder and return to the starting position. Complete a set on this side and then switch to the other side for a set.
To make this a killer cardio work out in a addition to a great ab work out, progress quickly from one exercise to the next without rest. Take a 1 minute recovery between sets for a total of 3 sets.
For more information on a killer ab work out, go to the Interval Training Guide.com website. You will also be able to instantly access your 10 Day Interval Training Secrets Mini Course at http://www.IntervalTrainingGuide.com/?tid=bl301
Monday, May 10, 2010
Thursday, May 6, 2010
Exercises for Abs - How to Uncover the Best
Who else is frustrated and confused about all the contradictory information about the best exercises for abs? You may be wondering what you can do about it. What if you could find out for yourself a way to uncover whether specific exercises can be regarded as the best exercises for abs. In this article, I am going to give you a few ideas you can use to uncover the quality of an abdominal exercise. I will also give you examples of the best exercises for abs. By the time to finish reading this article, you will be armed with the resources you need to design your own exercises that are best for the abs.
Now, the abdominal muscles carry out a specific function. Understanding these roles and how the abdominals work will give you a benchmark to use when selecting the most effective exercises for working your abs. The best exercises for abs should combine as many of the tasks of the abdominal muscles as possible into one exercise.
Here's how they work. The abdominal muscles stabilize the spine. This provides a solid base from which the arms and legs are able to anchor in order to move effectively. For example, a standing figure 8 with a weight plate or kettlebell requires the abdominal muscles to stabilize the spine and trunk so that the arms can perform the figure 8 movement.
What else? Stabilization also helps to prevent movement of the trunk. One example of an exercise that trains stabilization is the plank. Strong abdominals help to prevent hyperextension of the back when in the plank position.
Now wait…there’s more. In addition to stabilization, your abdominals have to rotate or slow down the rotation of the spine. They may even need to prevent rotation. Any motion involving rotation can be used to train this particular abdominal movement. One of my favorites is sometimes referred to as a landmine. This involves holding the end of the barbell at shoulder level with the opposite end of the barbell planted on the ground in the hole of a weight plate or at the corner of a wall. Swing the barbell from side to side while bracing your abdominal.
This is one of the most commonly overlooked functions of the abdominals. Abdominal muscles prevent hyperextension of the spine. Not only do the abdominal muscles flex the spine, bend forward, but they prevent excessive extension of the spine. It isn't that difficult to flex the spine, especially when you are standing up. However, lift a weight above your head and behind your head and see what your abdominals do.
So think about this. How much effort is required to lean backward with a weight overhead under control and without falling backward? So, one of best exercises for abs to train this movement is to stand with your back to the wall about a foot’s length away with your hands overhead. Slowly reach back and as high as possible to touch the wall. You can also use a medicine ball and throw it against a wall with your hands above your head.
Now that you have discovered the most critical functions of the abdominals, you can determine the best exercises for abs by deciding how many of these functions the exercise trains at the same time.
Finding the best exercises for abs doesn’t have to be complicated if you follow the criteria I give you in this article. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl304 now.
Now, the abdominal muscles carry out a specific function. Understanding these roles and how the abdominals work will give you a benchmark to use when selecting the most effective exercises for working your abs. The best exercises for abs should combine as many of the tasks of the abdominal muscles as possible into one exercise.
Here's how they work. The abdominal muscles stabilize the spine. This provides a solid base from which the arms and legs are able to anchor in order to move effectively. For example, a standing figure 8 with a weight plate or kettlebell requires the abdominal muscles to stabilize the spine and trunk so that the arms can perform the figure 8 movement.
What else? Stabilization also helps to prevent movement of the trunk. One example of an exercise that trains stabilization is the plank. Strong abdominals help to prevent hyperextension of the back when in the plank position.
Now wait…there’s more. In addition to stabilization, your abdominals have to rotate or slow down the rotation of the spine. They may even need to prevent rotation. Any motion involving rotation can be used to train this particular abdominal movement. One of my favorites is sometimes referred to as a landmine. This involves holding the end of the barbell at shoulder level with the opposite end of the barbell planted on the ground in the hole of a weight plate or at the corner of a wall. Swing the barbell from side to side while bracing your abdominal.
This is one of the most commonly overlooked functions of the abdominals. Abdominal muscles prevent hyperextension of the spine. Not only do the abdominal muscles flex the spine, bend forward, but they prevent excessive extension of the spine. It isn't that difficult to flex the spine, especially when you are standing up. However, lift a weight above your head and behind your head and see what your abdominals do.
So think about this. How much effort is required to lean backward with a weight overhead under control and without falling backward? So, one of best exercises for abs to train this movement is to stand with your back to the wall about a foot’s length away with your hands overhead. Slowly reach back and as high as possible to touch the wall. You can also use a medicine ball and throw it against a wall with your hands above your head.
Now that you have discovered the most critical functions of the abdominals, you can determine the best exercises for abs by deciding how many of these functions the exercise trains at the same time.
Finding the best exercises for abs doesn’t have to be complicated if you follow the criteria I give you in this article. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl304 now.
Exercises For Abs - The Best and Worst
Do you find this to be somewhat annoying too? All of the experts seem to say different things about the best exercises for abs. So much of the disagreement comes because some personal trainers and experts just don’t take the time to ask themselves what the abdominal muscles really do and how to train them most effectively. In this article I am going to list the 3 worst exercises for abs and the 7 best exercises for abs.
The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.
So, here are 3 of the worst exercises for abs.
1. Crunches: There are far more efficient exercises than the traditional crunch. When standing, it doesn't take much effort to flex the trunk. And since most of the strength we need in our abdominals comes when we are standing, crunches don't seem to be the best abs exercise for functional activities.
2. Leg Raises: The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors. The hip flexors attach to the lumbar (lower) spine and can create low back pain. The captain’s chair is a better alternative if done correctly, but still not one of my favorites.
3. Ab Machines: Most of the time a machine is only going to work one of the functions of the abdominal muscles. In addition, it is hard to find a machine that matches your specific movement pattern. In fact, you probably won't be able to. So, avoid machines.
Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises
1. Renegade dumbbell rows: this is basically a pushup with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!
2. Kettlebell Swing: this one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly. To control the weight well require a lot of stabilization and rotation control.
3. Front Squat: The front squat is not normally the first on the list of best exercises for abs. However, some say it should be at the top. I happen to agree. To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.
4. Push Up Variations: Just about anybody can do a variation of the push up. You are only limited by your creativity. It is one of the best exercises for abs because it require stabilization of the spine and trunk as well as prevention of excess extension of the spine. Try lifting one of your hands off of the ground and you have now introduced an antirotation component.
5. Mountain Climber or Cross Body Mountain Climber: These two exercises stimulate all 3 of the functions of the abdominals: stabilization, antirotation, and prevention of excess extension.
6. Woodchopper: The woodchopper combines the benefits of the kettlebell swing with a rotational component. This is by far one of the best exercises for abs.
7. Gymball Rollout: This is probably one of the best exercises for abs to prevent hyper extension. You also have the benefit of stabilization with movement.
Bonus. Spiderman Push Up: This is a combination of push up and mountain climber. It requires stabilization with both upper and lower extremity movement.
Finding the best exercises for abs doesn’t have to be complicated if you perform exercises that train the true function of the abdominal muscles. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl300 now.
The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.
So, here are 3 of the worst exercises for abs.
1. Crunches: There are far more efficient exercises than the traditional crunch. When standing, it doesn't take much effort to flex the trunk. And since most of the strength we need in our abdominals comes when we are standing, crunches don't seem to be the best abs exercise for functional activities.
2. Leg Raises: The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors. The hip flexors attach to the lumbar (lower) spine and can create low back pain. The captain’s chair is a better alternative if done correctly, but still not one of my favorites.
3. Ab Machines: Most of the time a machine is only going to work one of the functions of the abdominal muscles. In addition, it is hard to find a machine that matches your specific movement pattern. In fact, you probably won't be able to. So, avoid machines.
Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises
1. Renegade dumbbell rows: this is basically a pushup with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!
2. Kettlebell Swing: this one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly. To control the weight well require a lot of stabilization and rotation control.
3. Front Squat: The front squat is not normally the first on the list of best exercises for abs. However, some say it should be at the top. I happen to agree. To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.
4. Push Up Variations: Just about anybody can do a variation of the push up. You are only limited by your creativity. It is one of the best exercises for abs because it require stabilization of the spine and trunk as well as prevention of excess extension of the spine. Try lifting one of your hands off of the ground and you have now introduced an antirotation component.
5. Mountain Climber or Cross Body Mountain Climber: These two exercises stimulate all 3 of the functions of the abdominals: stabilization, antirotation, and prevention of excess extension.
6. Woodchopper: The woodchopper combines the benefits of the kettlebell swing with a rotational component. This is by far one of the best exercises for abs.
7. Gymball Rollout: This is probably one of the best exercises for abs to prevent hyper extension. You also have the benefit of stabilization with movement.
Bonus. Spiderman Push Up: This is a combination of push up and mountain climber. It requires stabilization with both upper and lower extremity movement.
Finding the best exercises for abs doesn’t have to be complicated if you perform exercises that train the true function of the abdominal muscles. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl300 now.
Tuesday, February 16, 2010
HIIT Cardio on the Elliptical to Burn Body Fat
After years of wasting as much as 60 minutes of my time training on the elliptical, I got bored. Then I uncovered a way to finish my cardio routines on the elliptical by nearly 15 times faster. I also found that I could burn extra fat for a much longer time even after my training had completed.
Would you believe me if I informed you I could show you a 4 minute workout that would be just as valuable as your typical 60 minute session? If so, would it be worth spending 4 minutes to throw out your one hour training?
Well, the good news is that a 4 minute high intensity cardio workout on the elliptical to burn extra fat works. In this article, I am going to uncover for you how to convert your typical cardio program on the elliptical and change it into a turbo-charged fat burning routine. This training will continue to allow you to burn fat for up to 24 hours after you have finished your routine.
I am not going to uncover HOW this condensed high intensity interval training session is more effective at burning extra fat and getting you in to shape immediately. That is going to be saved for another day. However, let me just point out that current research shows strong evidence to support it.
There are 2 easy methods to convert your elliptical program workout to amplify the difficulty level so that you can finish it in such a short amount of time. The important thing to remember with this type of high intensity interval training program is that it must be a maximum effort. If you lower your intensity to the same intensity as your normal long duration program, then your benefits will not be as effective.
1. Crank Up the Incline: Increasing the incline on the elliptical trainer to a level that makes your give a 100% exertion will exhaust your emergency energy stores.
2. Increase the Resistance: Increase the resistance so that you continue to train at the same rhythm but requiring a 100% effort to do so.
Obviously you are not going to be able to maintain this amount of difficulty for a long period of time. If fact, the real secret behind this hiit cardio system is that you don’t have to.
Here is your 4 minute high intensity interval training cardio exercises on the elliptical to burn belly fat:
Begin with a 3-5 minute warm up that will elevate your body temperature enough so that you feel like you are beginning to sweat.
You will carry out 8 sets of high intensity interval training work sessions lasting 20 seconds with a 10 second active rest in between. During your 20 second work exercises you will revise your incline or resistance. You should not need to modify both together.
During your active rest, reduce your incline or resistance back to a low difficulty level. Continue this cycle 8 times for 4 minutes. This is also known as a Tabata protocol.
If you did the program accurately and with enough difficulty you should feel ready to be finished.
Hiit cardio on the elliptical to burn extra fat is the most useful technique to build up your body’s capability to burn body fat throughout the day. By altering your incline or the resistance on the elliptical trainer you are able to make your program intense enough that its doesn't require that you throw away an hour on your workout. Now you will have time to do other things that you enjoy.
For more information on how an interval training cardio exercises is efficient at burning belly fat for up to 24 hours after your session go to Interval Training Guide. You will learn other techniques to transform your training using a interval training cardio line of attack. You can also get your FREE copy of Insider Secrets for a Lean Body. Go to http:intervaltrainingguide.com/e104.
Would you believe me if I informed you I could show you a 4 minute workout that would be just as valuable as your typical 60 minute session? If so, would it be worth spending 4 minutes to throw out your one hour training?
Well, the good news is that a 4 minute high intensity cardio workout on the elliptical to burn extra fat works. In this article, I am going to uncover for you how to convert your typical cardio program on the elliptical and change it into a turbo-charged fat burning routine. This training will continue to allow you to burn fat for up to 24 hours after you have finished your routine.
I am not going to uncover HOW this condensed high intensity interval training session is more effective at burning extra fat and getting you in to shape immediately. That is going to be saved for another day. However, let me just point out that current research shows strong evidence to support it.
There are 2 easy methods to convert your elliptical program workout to amplify the difficulty level so that you can finish it in such a short amount of time. The important thing to remember with this type of high intensity interval training program is that it must be a maximum effort. If you lower your intensity to the same intensity as your normal long duration program, then your benefits will not be as effective.
1. Crank Up the Incline: Increasing the incline on the elliptical trainer to a level that makes your give a 100% exertion will exhaust your emergency energy stores.
2. Increase the Resistance: Increase the resistance so that you continue to train at the same rhythm but requiring a 100% effort to do so.
Obviously you are not going to be able to maintain this amount of difficulty for a long period of time. If fact, the real secret behind this hiit cardio system is that you don’t have to.
Here is your 4 minute high intensity interval training cardio exercises on the elliptical to burn belly fat:
Begin with a 3-5 minute warm up that will elevate your body temperature enough so that you feel like you are beginning to sweat.
You will carry out 8 sets of high intensity interval training work sessions lasting 20 seconds with a 10 second active rest in between. During your 20 second work exercises you will revise your incline or resistance. You should not need to modify both together.
During your active rest, reduce your incline or resistance back to a low difficulty level. Continue this cycle 8 times for 4 minutes. This is also known as a Tabata protocol.
If you did the program accurately and with enough difficulty you should feel ready to be finished.
Hiit cardio on the elliptical to burn extra fat is the most useful technique to build up your body’s capability to burn body fat throughout the day. By altering your incline or the resistance on the elliptical trainer you are able to make your program intense enough that its doesn't require that you throw away an hour on your workout. Now you will have time to do other things that you enjoy.
For more information on how an interval training cardio exercises is efficient at burning belly fat for up to 24 hours after your session go to Interval Training Guide. You will learn other techniques to transform your training using a interval training cardio line of attack. You can also get your FREE copy of Insider Secrets for a Lean Body. Go to http:intervaltrainingguide.com/e104.
Thursday, January 15, 2009
Is Your Exercise Routine Keeping You Fat & Unhealthy?
Is Your Exercise Routine Keeping You Fat & Unhealthy?
by Rob Poulos, founder of Fat-Burning-Furnace.
The majority of fitness enthusiasts and exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to attempt to burn fat fast. But recent studies have shown that this is a big, I mean big mistake.
In fact, [...] continue reading
Sunday, January 11, 2009
Circuit Training Workouts
Circuit Training Workouts
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Long, slow, boring aerobic exercise may get all the glory in the media,
but you can get a lot more bang for your fitness buck with circuit training.
In fact, it’s one of the best ways to burn fat and build muscle at the same
time, while getting your workouts done in very little [...] continue reading
Wednesday, January 7, 2009
Interval Training - Challenge Any of the 3 Energy Systems
Interval Training - Challenge Any of the 3 Energy Systems
At the root of all training routines is the need to make the body more efficient at producing energy for your given activity, whether that is a sport, general health or life. If you are not training specific to the energy requirements of your activity you [...] continue reading
At the root of all training routines is the need to make the body more efficient at producing energy for your given activity, whether that is a sport, general health or life. If you are not training specific to the energy requirements of your activity you [...] continue reading
Subscribe to:
Posts (Atom)
