How can I get some nice abs over the summer?!
Question: How can I get some nice abs over the summer!?
I thought about setting a for myself, to work on my body to get some nice abs, obliques, etc!.!.!.I need some help though!.!.!.I have no idea how to get started, keep in mind though that I have no exercise equipment or weights at home and I dont have acess to a gym!.
I'm 17 years old, 5'10", 130-135lbs!., and pretty skinny!. Help! =] Thanks!Www@Answer-Health@Com
I'm 17 years old, 5'10", 130-135lbs!., and pretty skinny!. Help! =] Thanks!Www@Answer-Health@Com
Answers:
Strengthen your abdominal muscles and lose body fat!. The concept is simple, but putting it into action is not!. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it!. Remember, abs are made mostly in the kitchen! You can have the most toned and defined abs but they won't show through if there's a layer of fat over
The simple step-by-step process to gaining and maintaining six pack abs is as follows:
Build Muscle
Do Crunches!. Lie on the floor (with or without a mat) and cross your arms in front of your chest!. (Do not place both hands behind your head!. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck!.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor!. Draw in your abdomen towards your spine while inhaling through your nose!. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles!. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster!. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor!. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor!. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs!. The proper breathing and flexing make all the difference!. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground!. Do not let your head touch the ground and repeat!.
Do Sit Ups!. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest!. Sit all the way up, lifting your lower back off the floor along with your shoulder blades!.Lower yourself down!. Repeat!. Once this becomes relatively easy for you (i!.e!. you can do a quite a bit with ease) start adding more challenges!. Find an incline bench or do these on an exercise ball!. Once you "graduate" from that, do weighted sit ups!. Hold a weight on your chest while you do these!. As these become easier, hold heavier and heavier weights!. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up!. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow!.
Do Leg Lifts!. Lie on the floor, legs straight out, hands at your sides!. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close)!. Lower your legs and repeat without letting your legs touch the floor!. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs!. You can perform leg lifts there too!. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest!. It's more difficult to raise your legs to a horizontal position with your legs straight!. This helps firm up the lower abdomen!. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet!. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar!. Still too easy!?!.!.!.
Do Jackknife Sit Ups!. Lie down flat on the floor!. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement!. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling!. You should be able to kiss your knees at the top of the motion!. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife!. Lie back down (i!.e!. "spread out") and repeat!. Place a weight between your feet when you think you can handle it!. What's that!? More!?
Do V-ups!. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head!. Simultaneously raise legs and torso!. Don't bend your knees! What kind of V would it be if you bend your knees!? Reach with your hands toward the raised feet!. Touch your feet if possible (will require some flexibility)!. Relax, return to starting position and repeat!. Add weight between feet to match your taste!.
Static Hold and Side Statics!. Put your body into the push-up position but with your elbows on the floor, and you whole body flat!. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs!. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds!. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non-weight bearing leg resting on your bottom leg!. Once again, hold this for as long as possible
Train Your Oblique Muscles!. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too!. These are the muscles to either side of your stomach!. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts!. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc!. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first!.
Know that since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs!. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly!. Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life!. Some possibilities include:
Use a stability ball!. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too!. There are also lots of core exercises that can be done with a stability ball!.You can also use a small bubble use for physical therapy!.
Duck and twist during your daily routine!. Reach with your left hand to things on your right and vice versa!. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects)!.
While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way!. Do this as often as you are comfortable or at times when it won't look weird!. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way!. Caution: If you have lower back problems, you could injure yourself!.
Do the Scientific Best Abs Exercise Researchers at the San
Diego State University, found that there are certain abs exercises that triggers most muscular activity!. The winner was the "bicycle maneuver":
Lie on the floor; make sure your lower back is pressed on the ground!.
Take your hands behind your ears!. Then bring up your knees at a 45 degree angle!.
Start doing a bicycle pedaling motion!. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
Breathe relaxed and evenly throughout the whole exercise!.
Lose Fat
Lift Weights!. The more muscle your body has, the more calories your body burns, even at rest!. Many people are afraid of getting huge due to weight lifting but the fact is you won't!, Many huge body-builders out there have been body-building for years to get huge!. If you just do cardiovascular exercises without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat!. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises!. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat!. However, a cardiovascular workout should be performed for at least 20 minutes to burn fat prior to this your body will simply run on its stored energy, which results in minimal fat loss!.
Cardiovascular training should always be done after your weight lifting workout!. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use!. The overall best way to shed fat fast is to do cardiovascular (30 minutes minimum) right when you wake up!. Your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy!.
Keep Metabolism Steady!. Eating one small meal (such as a potato, a salad, etc!.) every three hours that you are awake will not speed up your metabolism, rather, it will keep it going!. Your metabolism goes and slows with your food intake and eating something small every three hours will kWww@Answer-Health@Com
The simple step-by-step process to gaining and maintaining six pack abs is as follows:
Build Muscle
Do Crunches!. Lie on the floor (with or without a mat) and cross your arms in front of your chest!. (Do not place both hands behind your head!. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck!.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor!. Draw in your abdomen towards your spine while inhaling through your nose!. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles!. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster!. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor!. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor!. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs!. The proper breathing and flexing make all the difference!. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground!. Do not let your head touch the ground and repeat!.
Do Sit Ups!. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest!. Sit all the way up, lifting your lower back off the floor along with your shoulder blades!.Lower yourself down!. Repeat!. Once this becomes relatively easy for you (i!.e!. you can do a quite a bit with ease) start adding more challenges!. Find an incline bench or do these on an exercise ball!. Once you "graduate" from that, do weighted sit ups!. Hold a weight on your chest while you do these!. As these become easier, hold heavier and heavier weights!. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up!. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow!.
Do Leg Lifts!. Lie on the floor, legs straight out, hands at your sides!. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close)!. Lower your legs and repeat without letting your legs touch the floor!. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs!. You can perform leg lifts there too!. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest!. It's more difficult to raise your legs to a horizontal position with your legs straight!. This helps firm up the lower abdomen!. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet!. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar!. Still too easy!?!.!.!.
Do Jackknife Sit Ups!. Lie down flat on the floor!. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement!. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling!. You should be able to kiss your knees at the top of the motion!. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife!. Lie back down (i!.e!. "spread out") and repeat!. Place a weight between your feet when you think you can handle it!. What's that!? More!?
Do V-ups!. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head!. Simultaneously raise legs and torso!. Don't bend your knees! What kind of V would it be if you bend your knees!? Reach with your hands toward the raised feet!. Touch your feet if possible (will require some flexibility)!. Relax, return to starting position and repeat!. Add weight between feet to match your taste!.
Static Hold and Side Statics!. Put your body into the push-up position but with your elbows on the floor, and you whole body flat!. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs!. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds!. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non-weight bearing leg resting on your bottom leg!. Once again, hold this for as long as possible
Train Your Oblique Muscles!. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too!. These are the muscles to either side of your stomach!. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts!. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc!. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first!.
Know that since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs!. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly!. Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life!. Some possibilities include:
Use a stability ball!. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too!. There are also lots of core exercises that can be done with a stability ball!.You can also use a small bubble use for physical therapy!.
Duck and twist during your daily routine!. Reach with your left hand to things on your right and vice versa!. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects)!.
While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way!. Do this as often as you are comfortable or at times when it won't look weird!. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way!. Caution: If you have lower back problems, you could injure yourself!.
Do the Scientific Best Abs Exercise Researchers at the San
Diego State University, found that there are certain abs exercises that triggers most muscular activity!. The winner was the "bicycle maneuver":
Lie on the floor; make sure your lower back is pressed on the ground!.
Take your hands behind your ears!. Then bring up your knees at a 45 degree angle!.
Start doing a bicycle pedaling motion!. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
Breathe relaxed and evenly throughout the whole exercise!.
Lose Fat
Lift Weights!. The more muscle your body has, the more calories your body burns, even at rest!. Many people are afraid of getting huge due to weight lifting but the fact is you won't!, Many huge body-builders out there have been body-building for years to get huge!. If you just do cardiovascular exercises without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat!. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises!. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat!. However, a cardiovascular workout should be performed for at least 20 minutes to burn fat prior to this your body will simply run on its stored energy, which results in minimal fat loss!.
Cardiovascular training should always be done after your weight lifting workout!. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use!. The overall best way to shed fat fast is to do cardiovascular (30 minutes minimum) right when you wake up!. Your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy!.
Keep Metabolism Steady!. Eating one small meal (such as a potato, a salad, etc!.) every three hours that you are awake will not speed up your metabolism, rather, it will keep it going!. Your metabolism goes and slows with your food intake and eating something small every three hours will kWww@Answer-Health@Com
go to this website it has the 10 most effective ab workouts with instructions and pictures
http://exercise!.about!.com/od/abs/ss/abex!.!.!.
another 1 that i can suggest that i do for fitness at sport is lie flat then raise your shoulders so part of you back is off the floor but part still is on the floor then rais you legs and kick your feet as if you were doing backstroke you can feel it working SOOOOOOOOOOO much its really good!Www@Answer-Health@Com
http://exercise!.about!.com/od/abs/ss/abex!.!.!.
another 1 that i can suggest that i do for fitness at sport is lie flat then raise your shoulders so part of you back is off the floor but part still is on the floor then rais you legs and kick your feet as if you were doing backstroke you can feel it working SOOOOOOOOOOO much its really good!Www@Answer-Health@Com
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http://less-weight!.us , I had a free trial and paid less than $5!.00 shipping and handling!. Best of luck!Www@Answer-Health@Com
LOL you should've thought about it before summer so you can show them off during the summer!.Www@Answer-Health@Com
do some sit ups and work every single part of your abs by doing various sit ups!.Www@Answer-Health@Com
I've heard hip hop abs works, but i havent tried it yet, im hoping to get it next week!Www@Answer-Health@Com