Ab Workout

When you start thinking about an abdominal machine, your first thoughts might be about all of the different types of ab machines you see at your local gym or health club. Now let’s take a look at a simple type of abdominal machine that has been around long before the advent of high-tech, modern exercise equipment. And just to satisfy your curiosity, the answer to the above question is a resounding “Yes”!

Have you ever heard of an exercise ball? Most of you probably have. Other names of this unique, but incredibly simple piece of equipment might be Swiss ball, the abdominal ball or the stability ball. But what you may not know is that the Swiss Ball was first used in 1909 by a Swiss physical therapist, Dr. Susanne Klein-Vogelback, in helping children recover from various injuries.

Simple ab workout machines

Let’s take a brief look at why you should consider adding an exercise ball as your next abdominal machine. One of the biggest reasons is that unlike standard ab machines, an exercise ball starts to work your stomach muscles from the minute you either sit on it or lay on it. Why? Without going into great detail, your body instantly tenses the abdominal muscles to keep you balanced even before you start to perform any exercises.

Another benefit of an exercise ball is clearly the financial one. When you start looking at the price of a quality home abdominal machine, it’s not uncommon to be looking at exercise equipment that can cost several hundreds of dollars. In comparison, a good exercise ball can be purchased for about the cost of a nice dinner for two at your local establishment. Want even more benefits of an exercise ball?.

Once again, unlike a standard ab machine, you have nothing to adjust in order to fit, no matter what size you might be. Ever try an abdominal machine where the exercises just don’t seem to be giving you the maximum effect because you may not fit correctly? Sure you have! With an exercise ball, that problem is alleviated. Exercise balls are made in different sizes, with the capacity to hold up to one thousand pounds, so needless to say, everyone is going to fit!

Now let’s move on to what you should look for when considering adding an exercise ball to your home gym. Just like with any other type of fitness equipment, they are not all created equal! The first thing you should pay attention to is the size. Most manufacturers will usually offer at least three different sizes based on your body height.

Here is a simple guide to assist you:

• If you are under 5ft 4inches tall, your best bet is to use the smallest size available, which will usually be a 55cm exercise ball.

• If your body height is between 5ft 4inches and 5ft 11inches, your best choice would be a 65cm exercise ball.

• And if you are tall, 5ft 11inches and over, buy the largest ball possible, which will usually be a 75cm exercise ball.

As you’ve noticed, there was no mention of weight requirements. The beauty of using an exercise ball as an abdominal workout machine is that you can easily adjust the air pressure until you reach the proper inflation for your body weight. Just think: no more tedious adjustments needed before you actually begin your ab workout!

The last thing that you should take into consideration when deciding which brand of exercise ball to invest in is just common sense. Make sure it is labeled as puncture proof and at the very least, puncture resistant. What you have to remember, especially since it will be used at home, is that you may not be the only one to use it, especially if you have kids. Kind of makes sense, don’t you think?

Hopefully, by now, you can see that you have alternatives when you start looking to add an abdominal machine to complement your exercise routine. Don’t be afraid to try something new in order to achieve the results you desire. Besides, you may just have a ball and get those six pack abs you want while you’re at it!

You are no longer a beginner and want to start adding more abdominal exercises to your routine: first of all, congratulations are in order because you have shown the commitment to get to this point without giving up. You may not be seeing all of the visible results yet but you are most likely feeling better, sleeping better and approaching each day with a more vigorous outlook. Now, pat yourself on the back a few times before taking a look at these new exercises that you can add to your abdominal routine. Are you done? Good. Then let’s jump right in.

In a previous article, you became acquainted with crunches, reverse crunches and the pulling in maneuver. Now you are going to add one or two more exercises to make the workout a bit more challenging and varied. After reviewing these new choices, try to stick with four or five abdominal exercises each time you work out. Remember to do three sets of each exercise with 12-15 repetitions per set before moving on to the next exercise. You can vary which ones you choose for each workout so that boredom doesn’t become an issue.

Do you look like this?

Let’s take a look at ab exercises that still have no need for additional equipment and can be done from the comfort and privacy of your own home:

• Bicycle Crunches – The bicycle crunch is one of the best abdominal exercises that you can do because it works all areas of your stomach and since you no longer are a beginner, you have sufficient strength for this maneuver. Remember: control your movements and your breathing to get the maximum effect. Begin by laying on your floor with your hands interlaced behind your head. As you start to curl forward, bring your right knee towards your left elbow and extend your left leg. Now repeat with the other leg to your other elbow. The key here is to keep your shoulder blades off the floor as you execute each repetition.

• Leg Lifts – Let’s bring a little variety to your abdominal exercises. This is a simple exercise to do but works both your abdominal muscles and helps strengthen your back. Once again, you’ll use the floor. Lay down with your back pressed against floor, arms at your sides and your knees slightly bent. To start the exercise, bring you legs straight up in the air fully extended. To complete the maneuver, keeping your legs extended, slowly lower them towards the floor but not all the way! Hold for a count of 2 and bring them back up. This exercise can be adapted in a variety of ways as you progress, by varying the hold counts and by adding ankle weights to even further challenge you.

• Half Plank – This is one of the abdominal exercises that uses no motion but strengthens not only your stomach muscles but the muscles of your back as well. It is done on the floor but now you get to roll over. From a kneeling position, lean forward to balance yourself on your elbows and knees keeping your body as straight as possible. What you want to do now is pull your abdominal muscles in and try and touch your belly button to your spine. Hold for 10 seconds to start and then release. Don’t hesitate to use pads for your knees and elbows if your surface is too hard or uncomfortable. As you become even stronger, you may consider using what is known as a Full Plank, the only difference being that you balance on your elbows and toes.

As stated above, keep your routine varied with different abdominal exercises but also learn to challenge yourself with the more difficult ones (again: only once you are 100% ready). That was the main purpose of introducing you to all of these new exercises. As start becoming more and more successful, your motivation will increase and you will probably want to do more. If you have been making these abdominal exercises just a small portion of an overall fitness plan to tone and burn away your body fat, rest assured, your visible results are not that far away. So again, pat yourself on the back: it’s  definitely allowed!

You want to get started exercising you stomach muscles but maybe you don’t quite know where to start. The purpose here is to give you  simple ab workouts that you can use when you are just starting out. Before beginning your journey to six pack abs, you have hopefully taken the time to sit down and develop a common sense plan with regards to all aspects of firming and toning your body. This includes your diet and an overall exercise strategy. You Have? Good. Then let’s get started.

One of the advantages of starting with  simple ab workouts is that you won’t get discouraged by having to learn and master a variety of exercises.

For the initial workout, most fitness experts recommend that you begin with 3 basic exercises. This simple abdominal workout will focus on crunches, reverse crunches and an exercise that is called the pulling in maneuver. The basic strategy will be to perform ea

Simple ab workouts without machines

ch exercise in two to three sets of only ten to twenty repetitions to begin with. Hint: when just starting out, keep it more towards the lower end. You will do each set, rest, then do the second, rest and then the third. Your rest period should not be longer than sixty seconds between each set. Once you have done three sets of one exercise, move on to the next with the appropriate rest period in between.

Now let’s cover the basic techniques you will need to learn in order to do each of the ab workouts effectively. You have to understand that with each exercise of this simple abdominal workout, you will need to perform it correctly in order to get the maximum benefit. With that being stated, let’s find out how it should be done:

• The Abdominal Crunch – Begin on a comfortable place on the floor after you have stretched you back for a brief period. With your hands interlaced behind your head and your knees bent, exhale and just curl your body forward until your shoulder blades are off the floor. Count to one and slowly descend back to the starting position. The two keys to this part of your abdominal workout are to control your movement and learn how to breathe properly. If you do that, you’ll feel the effect in your abdominal muscles after just a few repetitions.

• The Reverse Crunch – While still on the floor, place your hands at your sides. The movement that you want to accomplish here is to draw your knees towards your chest and lift your pelvis off the floor. Just like the standard crunch, count to one and return to the starting position in a controlled motion. Be sure, once again, to pay attention to your breathing. Inhale on the way up, exhale on the way down. If you need help stabilizing your body when first starting out, don’t hesitate to use your hands. As you become more proficient at this part of your abdominal workout you, should resist using your hands at all.

• The Drawing in Maneuver – This also is known as pulling in your abs. What this exercise will do is strengthen the inner muscles of your abdomen along with certain muscle groups of your lower back. Once again, you will be lying on your back on the floor with your knees bent and your feet flat. To begin, start by using your stomach muscles to try and pull your belly button all the way to your back and hold it for a count of ten. When you first start your abdominal workout, you may not be able to achieve this, so choose a lower number and work your way up.

These simple ab workouts should be done no more than three times per week in conjunction with your overall exercise routine. Remember, three sets of each exercise with proper rest intervals between each set. Stick with this basic abdominal workout for at least three weeks before you consider changing the routine to get the optimum results. Whatever you do, develop a mindset, stick with it and don’t give up. Think of your exercise routine as investment in yourself. You won’t see results overnight but you will feel the results fairly soon: that in itself should keep you motivated to continue.

Tthe health and fitness market has an incredible variety of abdominal machines to choose from. The purpose here is not to endorse any type of ab machine or ab workout but to give you a brief overview of the most common types and how they might benefit you and your exercise routine.

One thing you need to understand is that all ab machines have pros and cons associated with them. Let’s first take a look at the major drawback that all machines have in common. First of all, you cannot expect any machine to miraculously melt the fat off your middle. If you believe that, you need to stop with this type of thinking and stop listening to all of the outrageous claims that surround exercise equipment. The only way you will get rid of the tummy fat so you can actually see those abs is to have a solid plan in place where both exercise and a healthy diet play an equally important role.

Ab workout and exercise machines

Now let’s look into the pros that all abdominal machines have in common ranging from the simplest to the most expensive ones on the market. Every ab machine will, to some degree, strengthen and develop your stomach muscles and provide an ab workout. They will also provide you with more challenging exercises than the traditional stomach crunch and sit-up routine. This in turn gives you the benefit of a more varied exercise routine that will keep your ab workout more fun and interesting.

With that covered, let’s move on to some of the most common types of abdominal machines that seem to be so prevalent in the fitness market and at most health clubs and gyms. Ready to begin? Good! Here they are:

• The Ab Wheel - You’ve most likely seen these. A simple wheel that has handles which allow you to roll the device along the floor extending it in front of you. You bring the wheel back to its starting position by tensing your abdominal muscles. Granted, that’s a simplified explanation but hopefully you get the idea. Since these types of exercises also put a great deal of strain on your back, this device is not recommended for beginners but for those who already have a good level of conditioning and are ready for a hard ab workout.

• Seated and Horizontal Abdominal Machines – One of the advantages of this type of equipment is that it allows those who might experience problems getting on the floor to exercise their abdominal muscles. Both types of machines also ease the strain on your neck muscles that are normally associated with floor exercises. Most varieties of these types of machine will also incorporate weights to add a resistance element to your workout. This will allow you to see how well you progress as you keep exercising. Since most of these machines will only work one set of muscles, you’ll need to find other types of equipment to target all of the abdominal muscle groups.

• Ab Benches – These are very similar to the more expensive abdominal machines mentioned above, with the major difference being that weights are not incorporated, although you do have the ability to add them at your own discretion. Another difference is that most ab benches are adjustable in order to allow you to work through a variety of abdominal exercises with varying degrees of difficulty. Although these are popular choices for the home gym, make sure you choose one that is well padded for back support, has a solid stable base and is built for durability so you can continue your ab workout for years to come.

• Ab Rollers – There is no need to spend a lot of time on this piece equipment. You’ve all seen them and most likely you have used them at some point. Although these abdominal machines are still present in the marketplace, their limitations have long been exposed. Do they work? Yes they probably do, but you now have many better alternatives to choose from.

As you can see, you have a variety of options to choose from when it comes to abdominal machines. Are there more? Of course! With the health and fitness industry growing at such a rapid pace, new models of exercise equipment are constantly being introduced. Just remember to look for exercise equipment that is comfortable to use and fits into your overall ab workout exercise plan. Also, never forget that safety comes first.

You see it every day: all of the advertisements that constantly promote the benefits of ab exercises inevitably “convince” you to ask yourself a few questions and think things through. Be stronger! Look sexier! Buy this ab workout! Try this ab machine! Six pack abs while you watch TV! Ok, maybe that last one was a bit of a stretch (in fact, most of these products are not only ineffective but even dangerous: stay away), but by now you’re getting the point, aren’t you? Way too much information to absorb! How do you separate the good information from the garbage that is just designed to sell you the latest fad diet or machine? Glad you asked.

The purpose here is to give you solid information on the benefits that you achieve from a consistent routine of ab exercises coupled with some common sense dieting tips that will help you turn your exercise program into a success story. Instead of giving up and trying the next fad that comes along, why not stick with what is proven to be effective? Ready to get started? Good. Then let’s proceed.

When you start strengthening your abdominal muscles, you are basically strengthening a group of muscles which many health and fitness experts refer to as the core of your body. If you stop and think about it, your stomach muscles are used throughout the day in many ways that even you may not realize. This group of muscles assists when it comes to breathing and they help you maintain a healthy posture. Almost every movement that you make throughout the day involves these muscles. So it just makes sense to strengthen them through a series of ab exercises, doesn’t it?

The result of Ab workouts

What you also need to realize is that your abdominal muscles play a huge part in helping you maintain a strong back. Have you ever moved in a certain way only to discover a twinge of pain in your back? Well if you have, your abdominal muscles are most likely weak. Now this isn’t meant to criticize you in any way but to give you information that many programs dealing with ab exercises just won’t share.

Remember, if you start looking at your stomach muscles as the foundation of just about any type of body movement, you will better understand why certain types of exercises are designed to assist you in developing them.

As you start strengthening these muscles, one of the benefits of your ab exercises is that you will start noticing that your everyday tasks get just a bit easier, both at home and at work. If your job is a desk job, you will notice that you can sit for longer periods of time without becoming uncomfortable, thereby becoming more productive. If you have an active job, you’ll find that you don’t tire so easily going about whatever tasks you normally do.

Want even more benefits? Let’s talk about burning calories for just a minute. If your ab exercises are part of an overall exercise routine, you will find yourself burning even more calories during your workout. And that’s the whole idea, isn’t it?

Now here is where it gets a bit hard. If you start an exercise program, you have to stick with it. The benefits of your ab workout won’t be noticed overnight. You should know that by now. You need to have the motivation to adopt your ab exercises as a part of maintaining a healthy lifestyle. Maybe you have tried various ab workouts and haven’t achieved the results you were after. Then you move on to another approach and start over. A word of advice: stop! As previously stated, it’s not easy no and it never will be, matter what you hear from one source or another.

Once you start seeing the benefits of your hard work, that in itself should motivate you to work even harder and keep at it. Always keep the end results and the benefits in mind. Now, granted, this isn’t meant as a pep talk (ok, maybe it is just a little bit) but you just need to understand that your ab workouts will do nothing but make your body stronger! And that’s what you’re really after, isn’t it?

Keep on doing your ab exercises and stay focused on the end results. Soon (but, of course, not right away), your body will be stronger and you will start to feel better. You’ll have more confidence in the way you look and you’ll definitely end up congratulating yourself down the road.

If you suffer from chronic back pain like many people do these days, you may benefit from a regular ab workout regimen. Most people with ongoing back pain have weak abdominal muscles. The abdominal muscles help support the body, and aid in attaining a proper posture which is so important for those suffering from chronic back pain and discomfort. When your abdominal muscles are toned, and strong, they will naturally pull inward and your posture will improve. Most people with back pain, do not walk or stand in an upright position, but rather lean forward and slump. Simply standing and moving with good posture will lessen the pain in your back, and a regular ab workout program will assist in attaining this ideal posture.

Weightlifting for six pack abs

The causes of back pain vary widely, and discomfort you may experience should be checked out by a doctor or orthopedic. Some back pain is muscular and the result of injury and overuse. Some back pain is caused by internal organ problems such as the kidneys being weak or diseased. Back pain is often the result of an accident and damage to the cartilage, disc’s, or bones in the back.  The important point is to consult your trusted physician first, and let him or her know of your intention to strengthen your abdominal muscles. You shouldn’t just jump into a heavy ab workout routine on your own without first diagnosing the exact cause of your pain.

Regardless of the cause, strengthening the abs will usually result in less strain and pain in your back. This is especially true if you are overweight. People with large stomachs often have back pain because the added weight puts a strain on the muscles in the back. A strong abdominal core will also help pull in and keep your internal organs in the proper place which can lessen back pain. The other benefit of having strong abs is that you will not suffer so much from twisting and turning, or sudden bumps or jarring, because the strong abdominal muscles will help keep everything in its place and your  over-all posture  properly maintained.

So first check with your doctor and diagnose the source of your pain and discuss your intention to start an ab workout regimen. You may soon be on your way to finding lasting relief from chronic back pain and suffering.