Six-Pack Ab Exercises For Women For Lean Sexy Abs

Ladies want to get those sexy six-pack abs that you see on many celebrities?  Always wanted a slim, sculpted mid-section?
Sure men and women can do the same exact six-pack exercises but many women are afraid that they will bulk up to much. Don’t worry you won’t – unless you try extremely hard and I mean extremely hard.

However, many women prefer to see exercises just for them so that is why this page was created.

The female body is capable of developing the much-desired “six pack” abs. But many women stay away from the thought of becoming the female version of Incredible Hulk.

And so they never perform the exercises that are meant to develop the muscle abs. As time goes by, the once sexy female figure slowly becomes pear-shaped. They begin to realize that the development of the abdominal muscles is not just about having a sleek body but also a strong and healthy one.

Strong abdominal muscles meant more energy to perform everyday tasks. But it’s never too late to work out the muscle abs. There won’t be waves of muscles on the abdomen, but there would certainly be flat female abs.

The key to having great flat female abs is to do the abdominal exercises right. A wrongly performed exercise would not work out the targeted group of muscles. Worse, wrongly performed exercises may lead to injury and lots of pain. To illustrate the right way of doing the abdominal exercises, here are tips for five of the most popular ones: hanging leg raise, hanging bent-knee raise, hanging side raise, bent-knee crunch, and alternating crunch.

In the Hanging Leg Raise, the cardinal rule is to never swing the body. When the body swings, its momentum is directed towards raising the legs, which defeats the whole purpose of the exercise. The legs should be raised by the efforts of the abdominal muscles. Thus, the legs are raised while the hips are being flexed until the knees reach the nearest point towards the shoulders. To avoid swinging, this exercise should be carried out slowly.

In the Hanging Bent-Knee Raise, the same restrictions about momentum and swinging are applied. These should never be used, especially in this particular exercise. The greatest benefit of the hanging bent-knee raise is the strengthening of the lower abdominal muscles. To carry this out while hanging on a pull bar, the legs must be pulled up using the power of the abs. To add force, rotate the pelvis forward, but keep the legs together. Then slowly release to the original position.

In the Hanging Side Raise, the aim is to exercise the sides of the abdomen together with the lower abdominal muscles. Starting from the position similar to the hanging leg raise, the knees are together lifted to one side. The knees should be lifted as high as possible. It can be done by curling the spine. Then hold and squeeze the abs before slowly releasing to the starting position. As usual, swinging is not allowed.

In the Bent-Knee Crunch, the starting position is lying flat on the floor, with the back resting comfortably. Bend the knees to about 60 degrees and outstretch the hands to the sides. Using the power of the abs, slowly move the pelvis back, raise the hips off the floor, and bring the knees close to the chest. Hold this position and squeeze the abs before slowly straightening up to the original position. To add challenge to this exercise, the ankle may have weights.

And in the Alternating Crunch, the body starts in the same position as the bent-knee crunch. This time, the hands are not outstretched. Instead, these are placed over the ears. Then, the upper body is raised and rolled towards the right, with the left elbow touching the right knee. After holding this position for a few seconds, the body goes back to its lying position. Then, the upper body is rolled again, but this time to the left side. The right elbow touches the left knee.

Most exercises can work wonders on female abs, even when the abs cannot be seen. The exercises need only to be done right and the burning of calories begins.

10 Effective Exercises For Rock Hard Six-Pack Abs

Now that you have lost the extra fat around your middle you are looking to tone up and firm up your mid-section.
Here you will find the top 10 exercises to get those rock hard abs that you have been waiting for. Just remember that before you start any exercise routine you should check with your medical adviser to make sure that you are healthy enough for fitness. And also remember that exercise should not hurt. You muscles should get tired and a bit achy but if you feel pain you are completing an exercise incorrectly – stop immediately.

The American Council on Exercise (ACE), an organization that claims to be America’s authority on fitness, conducted a study of various exercises for the abdominal muscles. This study revealed the ten most effective ways of developing the abs.  One of the criteria is the extent with which the exercise can strengthen the target muscles, such as the rectus abdominis and the obliques. So here is the scoop on the best abs exercises and how they should be done.
1. Pedal Exercise (also called the bicycle)  – the top of the list of best abs exercises
•    Lie flat on your back with the hands behind the head; fingers interlocking.
•    Pull and bend the knees towards the upper body and raise the shoulders off the floor. The neck should not be pulled.
•    Stretch out the left leg but keep it at a 45-degree angle from the floor. At the same time, turn the upper body to face the right. The left elbow should almost touch the right knee.
•    The above step should be done again but using the other side of the body. The right leg is straight while the right elbow touches the left knee.
•    The above two steps are done alternately, with the legs resembling the pedaling motion of riding a bike.

2. Gym’s Captain’s Chair – the second best abs exercise which is popular in gyms.
•    While standing on the chair, the back is pressed towards the pad. Be sure to grab the handholds to prevent falling off.
•    By using force from the abdominal area, raise the legs and bring the knees towards the upper body. Breathe deeply and keep the back pressed to the pad.
•    Go back to the original position and repeat the above step.

3. Exercise Ball Crunch – the third best abs exercise using the exercise ball
•    Bring the ball under the mid to lower back area and lie on it. Make sure that the ball is stable and will not roll off.
•    With hands behind the head, lift the upper body off the ball by contracting the muscles in the abdomen.
•    Lower the body to have the torso lie again on the ball. Repeat the previous step.

4. Upright Leg Crunch – the fourth best abs exercise with nothing needed but the good old floor
•    While lying on the floor, bring the legs straight up into the air making right angles to the body. The hands are resting on the sides.
•    Cross the knees and lift the upper body with the chest moving towards the general direction of the feet. Maintain the position of the legs.
•    Lift as high as possible and then lower the shoulders. Repeat the above step.

5. Torso Track – the fifth best abs exercise but the toughest to accomplish. It can injure the back if not done right.
•    Firmly hold the Torso Track handles and, while inhaling, pull in the abs.
•    Slowly exhale as you move smoothly forward. Do not collapse for this will hurt the back
•    Go back to the first position while slowly contracting the abs. Repeat all three steps.

6. Long Arm Crunch – the sixth best abs exercise that focused on the upper abdominal muscles
•    While lying on your back, stretch out the arms beyond the hand and lace together the fingers. The upper arms should be near the ears.
•    Using the abs, lift the upper body, especially the shoulders, off the floor.
•    Hold and then go back to the first position.

7. Reverse Crunch – the seventh best abs exercise that works out the whole abdominal area
•    While lying on the floor with hands lying flat on the sides and ankles crossed, lift the knees and legs and move them towards the chest. The upper leg and the lower leg should form a right angle.
•    Then, using the abs, lift the hips and bring the legs straight up.
•    Lower the hips and legs and then repeat the lifting the above steps. Avoid swinging the legs.

8. Full Vertical Crunch – the eighth best abs exercise that engages the whole body
•    While lying on your back, lift the legs straight up.
•    Using the hands to support the head, lift the upper body off the floor. Keep the legs in its position. And the whole body would resemble a letter “J”
•    Release and lower the shoulders and leg. Then repeat the above steps.

9. Ab Rocker – the ninth best abs exercise that targets the six pack muscles
•    Sit comfortably on the Ab Rocker and firmly hold the bars or handles.
•    Move forward, making sure that the force is being supplied by the abdomen. Concentrate on the abdominal muscles and not the arms.
•    Slowly release and repeat the above steps.

10. Plank on Elbows and Toes – this tenth best abs exercise is also great in developing endurance.
•    While lying on the floor, face down and hands close to the body, spread out the hands against the floor.
•    Raise the upper body by pushing against the floor. Raise the toes and then rest on the elbows. The upper arm and the lower arm should create a right angle, with the lower arm parallel to the floor.
•    Contract the abs by keeping the line of the back straight from head to ankles. If needed, adjust the position of the pelvis downwards to achieve this straight line.
•    Hold the above position for at least 20 seconds and then slowly go back to the original position
All these abs exercises cannot guarantee the appearance of the six pack muscles. But these muscles will be developed, even though hidden by layers of fat. The key thing to remember is to keep working out to achieve the desired results.

Everyone talks about getting 6 pack abs but do you really know what 6 pack abs are?

Men and women alike now are striving to get 6 pack abs – it looks just like a washboard, and it’s something everyone wants, but few know how to achieve it.  6  pack abs are muscles that go from your chest to your pelvic region and do not have any layers of fat covering or hiding them.

The muscle runs flat and there are some tendons that crisscross over the muscle, which make it all separate and appear as a washboard effect.
The muscle helps with any movement in your body that’s associated with your core, so it pays to strengthen the muscle for more than just aesthetic reasons.

You also have some oblique muscles that are both external and internal and attached to your ribs.  The external ones are diagonal in your body and the internal ones appear at a right angle to them.  They are there to provide extra support for your body.

The abdomin  is another muscle hiding under the layers of belly fat that you may currently be holding.  It helps support the abdominal wall and helps with your core strength.

Knowing what your ab muscles are helps you to train them more efficiently. You can first work on burning the layers of fat off of your torso so that your ab muscles have the potential to show up.

Then work on defining your abs so that they evolve into a 6 pack, washboard tummy.
Start with simple exercise.  You may believe that standard crunches or sit-ups are the exercises to do to get six pack abs, but you would be incorrect. Crunches and sit-up only work one set of muscles you need to vary your routine to hit the full range of ab muscles.

Try the twisting crunch, the plank, swimmers backstroke, the towel roll, the bridge and the best exercise of this group – the bicycle. If you are not sure how to do these exercises pick up an exercise book like The Truth About Six Pack Abs .

Over time, you’ll see your abs become stronger and you won’t be afraid to take off your shirt and let others see what you’ve worked so hard to achieve.

How you can lose tummy fat by using a love handle workout!

You want to lose tummy fat, but you’re not sure exactly what’s the best love handle workout? Shortly you will discover the exact steps you need to shed the unwanted fat around your waist.

Forget about everything you have ever heard, this is how you can lose tummy fat

•    Restore a proper dietary intake.  Skip simple sugars found in sodas and fruit juices. They only cause your insulin levels to spike and are the main reason your energy is depleted late in the day. Start to consume 5-6 small meals a day.

•    Drink more fluid and up your fiber intake.  Combining these two in your diet plan is a great way to push unwanted fat through the digestive system. Fiber allows the extra fat to be digested instead of being housed in fat stores.

•    Up your protein intake to 1.5 grams per body weight for men and one gram per body weight for women.  Try and eat a lean source of protein with every meal. Sources of lean protein include, fish, egg whites, turkey and roast beef. Instead of making lunch meat sandwiches, just eat the meat instead. It will help eliminate the simple sugars found in bread.

The best love handle workout starts with implementing cardio coupled with weight training. Lift weights without giving yourself ample resting time. Move from station to station with little rest.

Guess what?  Skip the cardio machines!
If you are going to lift weights on Nautilus like equipment and shorten your rest periods, that is all the cardio you need.  In order to lose weight you must add lean muscle tissue.

The lean muscle tissue will help you replace fat cells, turning you body into a fat burning furnace.  The more fat cells you lose the longer you’re metabolism will burn.

You can lose tummy fat if you are determined and set goals.  People who set goals accomplish twice as much as those who aimlessly go through life.  You can begin losing weight around your midsection with a good love handle workout coupled with a healthy eating plan.

You should start to see results in three weeks with any exercise routine and diet change.  It does take some time so you shouldn’t give up after a week or two. Allow six weeks to really see the massive gains you are making.

Have you seen the “Biggest Loser”?

Then you understand it will take sometime before the changes start showing up in the mirror.

Lose Belly Fat Easily

Right now stand up and take a look down at your belly.  When you look down can you see your toes or does your belly hide them?

Now sit down again.  Do you have a roll or rolls around your middle that resembles a spare tire? Are your love handles hanging over your waistband?

Are you frustrated when you put on a bathing suit and see the belly fat around your middle?  Do you see a lumpy, bumpy silhouette when you put on a new dress?  When you look in the mirror, do you see a spare tire hanging over your belt?  If this sounds familiar, you may be ready to lose belly fat.

You need to ask yourself a few questions to decide if you’re ready to take the steps you need to lose belly fat.  First, how do you feel about your situation?  Are you frustrated by your body?

What are the reasons you want to lose belly fat?  Is it so you can wear a bikini this summer?  Is it to make your clothes feel better?

If you’ve been thinking about how to lose belly fat for some time, it’s time to take the next step.  You’ll need to gather as much information as you can so that you can make a plan.

There are many sources of information including books, the internet, weight loss centers, and information from friends and family members.

At this stage you need to put together all the information you can find, and then decide which pieces will work best for you to lose belly fat.

You’ll need to set a goal for yourself including how much you would like to lose in pounds or inches, how you will do it, and by what date you will accomplish your goal.

Once you have all the information you need, it’s time to put your plan into action.  This is the hardest part of your quest to lose belly fat.  You’ll need to arrange your life so that you can begin losing the belly fat right away.

That means you may need to make sure you have specific foods in your pantry, arrange your schedule so you can get enough sleep each night, and remove as much stress as possible.

After following your plan for a while, you’ll find that you reach your goals.  At this point, you have a critical step to make – maintaining your success.

This part of your plan will allow you to continue keeping your body trim after you lose the belly fat.  If you go back to your old habits, that belly fat will find its way back to your middle.

When you’re ready to lose belly fat, you need to take action.  Once you’ve achieved your goals it’s time to maintain them.  You can have the body you’ve always wanted with these two simple steps.

Have you heard about circuit training for getting in shape fast?

Circuit training is an intensive form of fitness training that combines cardio and strength training in which a set of exercises is completed one right after the other. Each exercise is performed for a specified number of repetitions or for a prescribed time before you move on to the next exercise.

For many athletes and fitness buffs, circuit training is a great way to give yourself a total body workout (both aerobic and strength training) in a short workout.

A lot of people feel that if they don’t spend at least an hour or more working out at the gym that they won’t see results. But that is not true. You can do a concise intense short circuit training work out and get an even better session than you might get from from a slow workout for an hour and a half at the gym.

Circuit training is a workout that puts together lifting weights and aerobics. In a circuit training workout you do your exercises quickly and you don’t rest a lot between sets of exercises.

Circuit training is a really tough but very effective workout. Some people avoid circuit training because it is such a challenge. Others love circuit training because even though it can push you really hard – it is much shorter than a traditional workout and many feel that they can do anything for a short period of time especially when they see the fabulous results of this type of workout. Circuit training has been found to burn fat faster and build shapely muscle more quickly than almost any other type of workout for the amount of time invested.

To engage in a circuit training workout that will really get you results, you want to start with a three to five minute warm up and then do five minutes of cardio that builds in intensity – this gets your heart and body ready for the circuit. A sample circuit training workout could have two to three complete circuits with each circuit containing six strength training exercises and six cardio exercises that are completed one right after the other with little or no rest in between. You could complete a workout like this in as little as twenty to thirty minutes while burning hundreds of calories.

Circuit training is a fantastic option for getting a total body workout if you are short on time. You just can’t beat circuit training for an effective efficient workout!

Today we have a guest author and I know that you will enjoy his information.

In my practice I have never advocated to a patient that his goal in fitness should be to satisfy the people who have devised any given set of capabilities. This is not because I do not strongly advocate participation in any and all forms of physical recreation. All types of therapy, be they pill or scalpel, must be predicated on the needs of and advantages to the individual. This is also true of exercise.

My own practice ranges from athletes on the United States Olympic Team to patients who are bedridden with a variety of serious ailments. But many of my bedridden patients are in as good shape for them and their potentialities as are the Olympic athletes.

Physical fitness is judged on a sliding scale. One patient in particular has a flair for zestful, vigorous living. As an indirect result of his participation in World War I, he eventually required bilateral amputations of his legs above the thighs. But when he came to our summer cottage, this handicap as always was of secondary importance. Having divested himself of his artificial limbs, he would be carried by a couple of the younger men to the end of the dock and unceremoniously dumped. After the initial horrendous splash, he would bob to the surface, sputter a bit, and then make off for deep water.

Your own base line or yardstick is you at this moment. From now on you improve, you deteriorate, or you hold the line. This is where you start. And a medically sound beginning it is.

Consciously or unconsciously each sportsman has devised his own fitness testing. It may be formal (one more push-up, lopping two seconds off his hundred-yard swimming time, or returning to normal pulse less than three minutes after exercise) or informal (“it sure was easier to climb Mount Yahoo this year!”)—but it is there.

The most currently inept fitness enthusiast can outline his own testing program by using the following rules:

1. Measure areas relevant to your own recreational activity.

If you bicycle, time yourself once in a while over the same route. Do not think that a certain number of deep knee bends will greatly improve your ability to pitch a pup tent.

2. Always test yourself under the same conditions. Time of day, mood, weather, recent sleeping habits, and many other factors should be as similar as possible.

3. Measure for greater endurance. If you are now able to dog-paddle for 21 minutes, see if you can up this to 22 minutes. Or if you are weight-lifting 20 pounds ten times, see if you can press eleven times.

4. Measure for greater strength. If you are now completing six laps of the pool in 21 minutes, how about six and a half laps in the same time? If you are now pressing 20 pounds ten times, how about 25 pounds ten times?

5. Measure your own improvement. Fitness tests should not compare one sportsman with another or be used on a one-shot basis. Repeated evaluations are the key to good fitness tests. They should be used as a guide for the individual sportsman in his evaluation of self-improvement. In fact, most sportsmen know their general condition without ever resorting to formal testing.

6. If you are seeking general fitness, then devise over-all tests. Fitness should be total and not restricted to one area of the body. It makes little sense to work the legs hard without paying some attention to the arms. In testing yourself, test arms, trunk, and legs.

7. Make the goals simple enough to accomplish in a few weeks—or you will go stale and lose interest. A fifty-year-old executive who has been sedentary for twenty years may find a single push-up impossible. And it might take him six discouraging months to be able to do two. Obviously he should be doing “modified push-ups” rather than regular push-ups

If the above suggestions are incorporated into your own program of fitness evaluation, more technically scientific methods are unnecessary. However, properly understood, these tests do have value. Perhaps you may wish to adapt portions of them for yourself.