Killer Ab Workout
Guys are you getting sick of the big ol' fat beer belly and think it is time to do something about it? Want to have some rock hard six pack abs? Then you have come to the right place. It is time for a killer ab workout and you will find it right here. What about you Ladies? Are you sick of having the extra flab on your belly and want a tight stomach that you can show off with your low rise jeans?
Really if you are honest with yourself right now then think for a minute about one of the sexiest places on the body? Sure there are the stock answers of the breasts, behind and face. However, when someone has rock hard abs either a guy or a gal then there is almost no denying they look much sexier then the average person. Just think about it a narrow waist and firm six pack stomach makes every other part of your body look hotter. It makes men's shoulders look huge and full of muscle and for women well it makes you look bigger in all the right places let's just leave it at that.
So if you have any extra belly fat and most of us do then this lens is for you. It has a variety of ways to get a killer ab workout. Full of ab workout routines, ideas, and resources.
Check out the hot guy in the picture above for this lens! Source: Burn The Fat Feed The Muscle
The Complete Killer Ab Workout
Free ab workout plan
Abs are made up of a variety of muscles and can be broken down into three areas. There is the Upper Abs, Lower Abs and Obliques.
For each area you will want to perform a different exercises. You can not workout the entire ab area effectively with only one exercise. Instead for a real killer ab workout routine target each of the three ab areas and do at least two exercises for each one. The best system for getting a real burn and truly killer ab workout is to alternate between all three of the different zones and do one exercise for each area. So for example do one set of an exercise for upper abs and then take a one minute break. Then quickly do another exercise that targets the lower abs and do another set. Take another one minute break and do another set of an exercise targeting the obliques. For the entire routine keep this up until you have done 3 sets of each exercise. Below you will find a list of workouts that targets each of the three ab zones. Just pick one exercise for each area and then alternate sets between the three exercises as written above.
The most effective way to build muscle and break through plateaus is to continually change your workout. So each time you do your killer ab workout change one or two of the exercises for one of the alternates listed for that target area. This way you don't keep doing the same workout every time and suffer from your body memory. You will keep your body guessing and your muscles building by alternating and changing the workout routine.
For each area you will want to perform a different exercises. You can not workout the entire ab area effectively with only one exercise. Instead for a real killer ab workout routine target each of the three ab areas and do at least two exercises for each one. The best system for getting a real burn and truly killer ab workout is to alternate between all three of the different zones and do one exercise for each area. So for example do one set of an exercise for upper abs and then take a one minute break. Then quickly do another exercise that targets the lower abs and do another set. Take another one minute break and do another set of an exercise targeting the obliques. For the entire routine keep this up until you have done 3 sets of each exercise. Below you will find a list of workouts that targets each of the three ab zones. Just pick one exercise for each area and then alternate sets between the three exercises as written above.
The most effective way to build muscle and break through plateaus is to continually change your workout. So each time you do your killer ab workout change one or two of the exercises for one of the alternates listed for that target area. This way you don't keep doing the same workout every time and suffer from your body memory. You will keep your body guessing and your muscles building by alternating and changing the workout routine.
Helpful Killer Ab Workouts and Guides
complete ab workout routines and guides
- The Truth About Six Pack Abs
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Upper Ab Workouts
Free Complete Ab Workouts and Exercises
As mentioned above it is best to target each of the three areas of your abs by doing a different set of exercise for each target. Below you will find some of the standard exercises for the Upper Abs.
Do one or two of the follow exercises and complete at least three sets of each exercise. Try to do enough reps of each exercise until you reach failure or you can not complete another repetition in good form.
Upper Ab Exercises
1. Basic Crunches
2. Swiss Ball Crunch
3. Decline Crunch
4. Bench Crunch
5. Cable Crunch
Do one or two of the follow exercises and complete at least three sets of each exercise. Try to do enough reps of each exercise until you reach failure or you can not complete another repetition in good form.
Upper Ab Exercises
1. Basic Crunches
2. Swiss Ball Crunch
3. Decline Crunch
4. Bench Crunch
5. Cable Crunch
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Lower Abs Exercises and Workouts
free lower ab workouts
The next section that you want to target in your killer ab workout is the lower abs. This of course as the name implies is the lower section of your abs or stomach. Here are some exercises that you can do to really target that area.
Lower Abs Exercises
1. Reverse Crunch
2. Hip Ups
3. Reverse Decline Crunch
4. Hanging Leg Lift
5. Swiss Ball Leg Lift
Lower Abs Exercises
1. Reverse Crunch
2. Hip Ups
3. Reverse Decline Crunch
4. Hanging Leg Lift
5. Swiss Ball Leg Lift
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Obliques Exercises and Workouts
free oblique ab workouts
Here are some exercises that you can use to target the oblique area of your abs. These are on the left and right side of your abs.
Oblique Exercises
1. Side Crunch
2. Cross Crunch
3. Swiss Ball Side Crunch
4. Decline Twist
5. Twisting Cable Crunch
Oblique Exercises
1. Side Crunch
2. Cross Crunch
3. Swiss Ball Side Crunch
4. Decline Twist
5. Twisting Cable Crunch
More Then Just Killer Ab Workouts
Killer Ab Workout Essentials One: Proper Nutrition
If you think that killer abs and killer ab workouts are all just about the workouts and blasting your abs muscles with tons of reps and sets of exercises then you are 100% wrong! It is not just about killing your muscles! In fact you can continually blast your ab muscles do the point of pain and injury and still not have any abs showing. You see you might have the hardest abs ever that are just bulging everywhere. However, if they are stuck under a layer of flat you are not going to enjoy them. Also if you don't focus on some of these other keys to killer ab workouts then you can quickly end up injured and not able to workout your abs. So follow the advice and essential keys listed below.
Killer Ab Workout Essential One: Nutrition
This is probably the biggest and most effective essential key. If you like to skip or ignore the importance of diets then you do so at the peril of ever having your rock hard abs to show of. You see without proper diets and nutrition you will always have a thick layer of flat covering everything.
There are not really any secrets to this area. You want a simple diet plan in which you burn more calories then you consume. You want a well rounded diet that is not too high in carbs or fats. Instead you want lots of lean protein sources to help rebuild your muscle and you want to leave out the fat and carbs so you don't pack on an extra fat. There are a lot of other diet pages that I have written and you can find diet advice everywhere on the internet. There really isn't room to cover this in full here just remember to keep your fat and carbs down and have lots of lean protein while consuming tons of water!
Killer Ab Workout Essential One: Nutrition
This is probably the biggest and most effective essential key. If you like to skip or ignore the importance of diets then you do so at the peril of ever having your rock hard abs to show of. You see without proper diets and nutrition you will always have a thick layer of flat covering everything.
There are not really any secrets to this area. You want a simple diet plan in which you burn more calories then you consume. You want a well rounded diet that is not too high in carbs or fats. Instead you want lots of lean protein sources to help rebuild your muscle and you want to leave out the fat and carbs so you don't pack on an extra fat. There are a lot of other diet pages that I have written and you can find diet advice everywhere on the internet. There really isn't room to cover this in full here just remember to keep your fat and carbs down and have lots of lean protein while consuming tons of water!
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Killer Ab Workout Essentials Two: The Workout And Routine
Free ab workout advice and plans
Killer Ab Workout Essential Two: Workout
The second component of any ab workout routine is the actual workout. You want to make sure you workout your abs at least three times a week. For beginners you might want to start off with only one exercise per target area and then move to two exercises per target area. Also as a beginner start off slow and go easy. Make sure you always have good form and do each rep slowly and deliberately. It is not just about getting a high number of reps that you do fast and sloppily. In fact this will only lead to injury. It is about taxing your muscle and making it burn while keeping good form through each rep.
Also alternate exercises frequently. Your body has memory and will quickly learn and adapt to a new routine. During the adaption phase your body packs on muscle.
The second component of any ab workout routine is the actual workout. You want to make sure you workout your abs at least three times a week. For beginners you might want to start off with only one exercise per target area and then move to two exercises per target area. Also as a beginner start off slow and go easy. Make sure you always have good form and do each rep slowly and deliberately. It is not just about getting a high number of reps that you do fast and sloppily. In fact this will only lead to injury. It is about taxing your muscle and making it burn while keeping good form through each rep.
Also alternate exercises frequently. Your body has memory and will quickly learn and adapt to a new routine. During the adaption phase your body packs on muscle.
Killer Ab Workout Essentials Three: Rest and Relaxation
The important part of your ab workout routine rest!
Killer Ab Workout Essentials Three: Rest
One of the most important parts of your workout routine is your rest and relaxation plan. That is right even though this might sound like a big deal it can make all the difference in the world.
Unfortunetly for many people they are under the false improession that if a little of something is good then more of something is even better. Therefore they wrongly assume if working out the abs three times a week they assume that workout the abs four or five times a week is even better. However, you reach a dangerous point of no return here. Meaning the more you workout after a while you will get little to no return for your time spent. No only that you can quickly get your body into a dangerous area where you are apt to get injured.
Rest and relaxation are an improtant part of your routine. In fact this is where you build your muscle. You do not build muscle while you are working out your body builds muscle while you sleep and relax. So just as improtant as the owrkout routine so if your rest and relaxation routine and make sure you plan for it. You need to get a lot of rest each night 8 hours is a good guide but of course everyone will need to adjust to their own personal body and situation.
Also relaxation can be crucial! Don't over do it on the workouts. The problem is working out is such an addictive force once you get started into a routine it can be very easy to want to keep working out. Your body craves the endorphines rush and this leads you to the gym more frequently then you need to. If you are really craving a workout and want to do more then take some time to do any of the following.
1. Cross train: ride a bike, play basketball
2. Do Cardio Workouts: this can help burn off some extra fat and keep the heart healthy also.
3. Core Strength training: train other core areas of your body to build more muscle and be able to burn more fat.
Whatever you do DO NOT do another ab workout. Three a week is more then enough so take a break and rest!
One of the most important parts of your workout routine is your rest and relaxation plan. That is right even though this might sound like a big deal it can make all the difference in the world.
Unfortunetly for many people they are under the false improession that if a little of something is good then more of something is even better. Therefore they wrongly assume if working out the abs three times a week they assume that workout the abs four or five times a week is even better. However, you reach a dangerous point of no return here. Meaning the more you workout after a while you will get little to no return for your time spent. No only that you can quickly get your body into a dangerous area where you are apt to get injured.
Rest and relaxation are an improtant part of your routine. In fact this is where you build your muscle. You do not build muscle while you are working out your body builds muscle while you sleep and relax. So just as improtant as the owrkout routine so if your rest and relaxation routine and make sure you plan for it. You need to get a lot of rest each night 8 hours is a good guide but of course everyone will need to adjust to their own personal body and situation.
Also relaxation can be crucial! Don't over do it on the workouts. The problem is working out is such an addictive force once you get started into a routine it can be very easy to want to keep working out. Your body craves the endorphines rush and this leads you to the gym more frequently then you need to. If you are really craving a workout and want to do more then take some time to do any of the following.
1. Cross train: ride a bike, play basketball
2. Do Cardio Workouts: this can help burn off some extra fat and keep the heart healthy also.
3. Core Strength training: train other core areas of your body to build more muscle and be able to burn more fat.
Whatever you do DO NOT do another ab workout. Three a week is more then enough so take a break and rest!
Killer Ab Workout Quick Tips
Quick Tips To Rock Hard Six Pack Abs
Here are some quick tips that are easy to impliment and can really speed up your journey to rock hard six pack abs. Do these combined with the suggestions and workout routines listed above and given enough time you will have your six pack killer abs.
1. Drink Water - 16 ounces with each meal and between meals if you can! Water helps get rid of fat!
2. Eat Every 2 to 3 Hours - This way you will eat smaller meals and feel less hungry between meals helping you curb your appetite.
3. Eat Six Small Meals A Day
4. Eats Lots Of Vegetables
5. Avoid Trans-Fats- These will go straight to fat on your stomach that will cover your beautiful abs.
6. Do High Intensity Cardio - To avoid burning any extra muscle while doing your cardio workouts choose high intensity shorter cardio workouts over longer slower ones.
1. Drink Water - 16 ounces with each meal and between meals if you can! Water helps get rid of fat!
2. Eat Every 2 to 3 Hours - This way you will eat smaller meals and feel less hungry between meals helping you curb your appetite.
3. Eat Six Small Meals A Day
4. Eats Lots Of Vegetables
5. Avoid Trans-Fats- These will go straight to fat on your stomach that will cover your beautiful abs.
6. Do High Intensity Cardio - To avoid burning any extra muscle while doing your cardio workouts choose high intensity shorter cardio workouts over longer slower ones.
by Fit4Life
Are you into fitness? Love working out, building muscle and losing fat? Well me to and I love to write about it including articles, tips a... (more)
