Six Pack Abs Diet – The Top Diet For Amazing Abs!

First, the bad news: No matter how much physical effort you put into sculpting a smokin’ six-pack — crunches, planks, squats, cardio, HIIT — no one’s going to see them if they’re covered by a layer of flab.
Now, the good news: You can learn how to get abs by eating healthy.
You’ve probably heard the phrase “abs are made in the kitchen.” Well, that’s about 50 percent true — nutrition and exercise go together like Bey and Jay or Elizabeth and Philip; one without the other is “meh,” but for real fireworks/results, you need both.

So if you’re already crushing the exercise portion of the equation, then all you need to do is get your nutrition in order.

1. Limit Your Calorie Intake

Your ideal diet must be such that it creates a calorie deficit within. This would ensure that the insulin production is kept under check and the blood sugar levels remain regulated. On the whole you must aim at cutting down substantial calories on an everyday basis. To give you a basic idea, 3500calories form 1lb. of flab and so cutting down on 500 calories a day would ensure a lb. of weight loss every week. Depending upon your potential and the ideal weight loss limits, you can work out the amount of calories to be sacrificed everyday and then eat accordingly. The link at the end of the article would help you on figuring out the exact calories that each food item contains by providing you with a detailed calorie chart of various foods.

2. Increase The Number Of Meals, Reduce Portions

A particularly good strategy is to eat several short meals a day. You must eat sensibly to spread the same diet throughout the day by increasing the meals and cutting down on meal sizes. This would ensure a steady metabolism and you would witness quick fat loss.

3. Eat The Right Foods

A low Gl. diet would be really beneficial as the bad carbs which cause a steep rise in blood sugar levels would be successfully avoided in this manner. Also, high protein, high fiber foods intake to increase the metabolism are advisable. On the whole, avoid trans-fats and any junk stuff or soft drinks as that would prevent calories from mounting within and would thereby invest you with the much desired six pack abs.

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Diet For Abs – Ripped Sexy Six Pack Abs

Are you set on flattening your tummy or maybe you have a burning desire to show off a six pack stomach? Well, that goal is well within reach, you may just not know where to start. Many times, we get so wrapped up in how awesome we would look and feel and immediately jump into a less than perfect plan to achieve those six pack abs.

Your results may have been less than spectacular.

Your plan fizzles within a week or so because the emphasis is on ineffective diet and exercise strategies that cause us to work waaaaaay too hard and not smart, so you see NO change!

You need to step back and envision a plan that you know WILL work, results you can SEE. It worked for me and will for you.

The first step is educating yourself on what works and what doesn’t work so you can set realistic goals and expectations for achieving a six pack, or even just flattening your stomach. You can’t just decide one day ” I want flat abs” And start doing 100 sit ups and expect anything resembling a six pack!

So let’s relax and a get a plan that will not only get you six pack abs, but help you keep them as well.

The best most successful plan to get ripped abs used by thousands works because it puts diet first. Diet is 80% of the process in gaining ab definition. Cutting out foods that convert into belly fat need to be eliminated immediately. Like NOW. This needs to be done before you do one sit up or crunch!

It’s simple..reduce body fat percentage and you’ll lose fat around your gut as well. And the best way to do that is by radically changing our diet. I’m barely talking about exercise in this article for a good reason. Direct ab exercise without considering diet will not achieve your goals for a six pack, it’s a proven fact.

So work smart not hard! You can see results in about 4- 6 weeks, and look awesome at the pool or beach, following this mindset. Get pumped up about achieving your new body because it’s totally within your reach!

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Exercises At-home Workouts to Get Six-pack Abs

If your goal is to get abs fast, then it's important to do a combination of exercises that'll target all these different areas in your abdominal wall like the ones on the list below. In addition to instructions on how to do each move, straight from Anna herself, you'll also find info on what specific areas of your abs they target. Just pick a few ab exercises from the list below and turn them into the ultimate ab workout.

Assisted Reverse Side Situp

How to: Start lying on left side, resting most of weight on left hip, with legs in the air at a 45-degree angle, and place left forearm on the floor for support. Bend knees as you bring them toward chest, and lift chest to meet them. Lower back to start. That’s one rep. Do 15 reps on each side.

Unilateral powerhouse

This one is great for targeting the deep core muscles and emphasizes good posture.

Do three rounds of the following workout:

   - 20 Dumbbell Renegade Rows
   - 20 Single-Arm Dumbbell Overhead Press with a twist (each side)
   - 8 Split Squats (each side)
   - 30 Dumbbell Suitcase Walking Lunges (each side)
   - 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side
   - 15 Single-leg Deadlift with Upright Row (each side)
   - Side plank with 15 dumbbell flyes, each side

No-crunch workout

There’s so much stabilizing going on here, your entire core will be burning way more than your abs do after a hundred crunches.

Do three rounds of the following:

    - 20 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don’t let it touch)
    - 10 Pushups
    - 1-minute Side Plank
    - 20 Supermans
    - Side Plank with 15 Dumbbell Flyes (each side)
    - Forearm Plank Series: Hold a plank for 15 seconds in each position:
    – Forearm plank
    – Right leg lifted
    – Left leg lifted
    – Right arm back to hip
    – Left arm back to hip
    – Right arm and left leg lifted
    – Left arm and right leg lifted
    – Forearm plank

Leg Raise and Reach Clap

How to: Start lying on back with legs lifted in air at 45-degree angle and arms by side pressing into mat. Without letting lower back lift off floor, raise legs to hip level while curling upper body off floor and bringing hands to clap behind knees. Return to start. That’s one rep. Do 15 reps.

Plank variations

Because holding still in a simple forearm plank for an eternity is both boring and counterproductive, most people lose form after a minute, causing strain on their back. This routine keeps you moving so you keep seeing results sans the back pain. Bonus: No equipment needed.

Do the following plank series twice, resting between series:

    - 15 Forearm Side Plank with “Thread the Needle” (curl top arm under and back up), each side
    -  10 Pushups to Straight-arm Side Plank
    - 1-minute Side Plank
    - Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides)
    - Forearm Plank with 20 Side-to-Side Hip Dips
    - 20 Knee-to-Shoulder Knee-ins
    - 20 Knee-to-Opposite-Shoulder Knee-ins
    - 15 Forearm Side Plank with “Thread the Needle”

Plank With Hip Dip

How to: Start in a forearm plank position. Engage abs, squeeze butt, and slowly dip right hip to right side but stop just before the touch the floor. Reverse the movement and repeat on the left side. That's one rep. Do 15 reps.

Bicycle Crunch

How to: Start lying on back with left knee pulled toward chest, right leg extended in air at 45-degree angle, shoulder blades and head curled off mat, hands behind head with elbows wide, and torso rotated toward left knee. Reverse the position of legs while rotating torso toward right knee. Return to start. That's one rep. Do 15 reps.

Deep V workout

The aim of this one: to create that deep-V definition in your abs. Do three rounds of the following circuit:

    - 12 Lying Alternating Leg Lifts (each side)
    - 20 Supine Reverse Crunches with Overhead Dumbbell (hold the weight right above the ground, and raise your legs up to a reverse crunch)
    - 20 Bicycle Crunches (make sure to fully extend your legs)
    - 10 Inchworms (hold briefly in plank position)
    - 20 Knee-to-Shoulder Knee-ins
    - 20 Knee-to-Opposite-Shoulder Knee-ins

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17 Most Effective Abs and Core Exercises To Do At The Gym

We’re all for planking your way to a stronger core. And odds are you have a handful of go-to bodyweight abs exercises that you do on the mat when you’re cooling down.

But if you’ve ever wondered how you can work your abs with the equipment available at your gym, we’ve got you covered with 17 creative and effective ways to take your abs routine up a notch.

Killer core moves using some of the most common gym equipment: a pull-up bar, cable machine, Bosu ball, abs roller, TRX straps, and barbell. You can adjust them to fit any fitness level. Next time you’re at the gym (and dread doing another crunch), pick three of the moves below and do 2 to 3 sets for the recommended number of reps.

Stick to it, and we promise you’ll feel the burn—and see results.

Pull-Up Bar

1. Hanging Leg Circles

How to:

• Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.)
• Engaging core and keeping legs straight, draw a big circle in the air with feet.
• Be sure to brace your abs tight so your body doesn’t swing back and forth.
• Reverse the circle.
• One circle in each direction equals 1 rep.
• Do 8 to 10 reps.

Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.

2. Hanging Bicycles

How to:

• This one may look like you’re running in the air, but hey, it works.
• Grip a pull-up bar with palms parallel, arms extended.
• Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground.
• From here, pedal your flexed feet as if riding a bicycle.
•  Repeat as quickly as possible while maintaining control for 30 seconds.

3. Hanging Side-to-Side Knees

How to:

• Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally.
• Pull knees as close to right side of chest as possible, then slowly lower back to starting position.
• Repeat by pulling knees to left side of chest.
• Completing both the right and left sides counts as 1 rep.
• Do 8 to 10 reps.

Make it easier: Draw both legs straight up to the centre of chest.

Cable Machine

4. Cable Isometric Hold

How to:

• Don’t let the cable machine intimidate you—it’s easier to use than you think.
•  Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it’s even with chest.
• Stand next to machine, left side facing away from machine.
•  Hold one cable handle with both hands, then take one big step away from the machine.
• Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady.
• Engage abs to hold the handle straight in front of body—don’t twist body toward the machine.
• Aim for perfect posture.
• Hold for 30 seconds, then switch sides.

Related article: 10-minute-home-bodyweight-abs-crusher

5. Cable Oblique Crunch

How to:

• Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground.
• Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand.
• Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch.
• Return to starting position.
• Do 10 to 15 reps, then repeat on the other side.

6. Side Plank With Cable Hold

How to:

• As long as you’ve mastered a bodyweight side plank, you’re good to go on this one.
• Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine.
• Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet.
•  Extend left arm so body forms a T shape.
• Hold for 30 seconds, then repeat on the other side.

7. Overhead Kneeling Cable Hold

How to:

• Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor.
• Start with right side of your body facing the machine, right foot and left knee on the floor.
• Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head.
• The goal is to stay perfectly straight (don’t lean toward the machine), with core engaged.
• Hold for 30 seconds, then repeat on the other side (with left side closer to machine).

Bosu Ball

8. Mountain Climbers

How to:

• Place the Bosu ball bubble side down.
• Start in a plank position, gripping the edges of the flat side of the ball.
• Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers).
• Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.
• Make it easier: Run legs straight in toward chest, instead of to opposite elbows.

9. C-Sit

How to:

• Place the Bosu ball flat side down.
• Sit on the centre of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground.
• Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced.
• Raise arms straight at your sides so body forms a V shape.
• Hold for 30 seconds.

10. Side Crunch

How to:

• Place the Bosu ball flat side down.
• Rest right hip on ball, legs extended straight.
• Place hands behind head with bent elbows. (Place right hand on ground if you need more support.)
• Crunch up to the left, engaging obliques and using your whole core to help stabilise.
• Think about bringing left elbow to left hip in order to engage obliques.
•  Do 10 to 12 reps, then repeat on other side.

Related article: how-to-get-ultimate-6-pack

Abs Roller

11. Abs Roll With Side Rotation

How to:

• If you’ve never tried this piece of equipment, you’re in for a treat—it’s actually fun to use.
• Kneel on mat with knees hip-width apart.
• Grip handles of abs roller and roll forward, engaging core.
• As you come forward, rotate the abs roller toward the right in an arch, so you engage obliques.
• Roll out as far as you can without letting hips fall to floor or without hiking hips.
• Slowly roll back to start position and roll out again, this time arching to the left.
• One roll to each side counts as 1 rep.
• Do 10 to 12 reps.

TRX Straps

12. Trunk Twist

How to:

• Place TRX straps at waist height.
• Stand facing TRX with feet a little wider than hip-width apart.
• Hold both handles, making a fist around the handles.
•  Take a few steps back, and lean away from the straps so that arms are fully extended, core engaged.
•  Keeping arms straight, pull yourself toward the straps, driving hands to the right.
•  Return to starting position, then repeat, this time driving hands to the left.
• That’s 1 rep.
• Repeat for 10 to 12 reps.

Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).

13. Double-Knee Drive

How to:

• Lower TRX straps so the bottom of the strap falls just below knees.
• Kneel on the ground facing away from the straps.
• Carefully place each foot into a strap and get into a high plank position so that your weight is supported by hands and feet are suspended off the ground in straps.
• Squeeze thighs to keep feet close together.
• Engage core and pull both knees in toward right elbow.
• Return to starting position, then repeat, pulling both knees toward left elbow.
• That’s one 1 rep.
• Do 10 to 12 reps.

Make it easier: Pull in one knee at a time straight to your chest.

14. TRX Pike

How to:

• Start in same high plank position.
• Engage core and with straight legs, pull feet toward chest, raising hips up while keeping shoulders over wrists and back as straight as possible. (It may feel like you’re in a handstand.)
• Slowly release and return to starting position.
• Do 10 to 12 reps.

Barbell or Body Bar

Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.

15. Lying Side Raise

How to:

• Lie face-up and hold barbell overhead with arms fully extended, hands shoulder-width apart.
• Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.)
• Aim to tap toes to right hand, then slowly lower feet back to ground.
• Repeat on the other side.
• That’s 1 rep.
• Do 10 to 12 reps.

Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.

16. Barbell Overhead Sit-Up

How to:

• You’ll need an incline bench for this move.
• Lie face-up on bench and hook feet under foot holds.
• Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart.
• Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight.
• Slowly lower and return to starting position.
• Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.

Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.

Related article: six-minute-abs

17. Barbell Sit-Up With Chest Press

How to:

• Start in the same position as above.
• Sit up halfway, so core is engaged, then slowly lower the barbell so it’s in front of your chest.
• With core engaged, perform a chest press by pushing the bar out in front of chest.
• Slowly lower bar to chest.
• Repeat chest press 8 to 10 reps, then lower back to starting position.

Make it easier: Just practice sitting up halfway and extending arms in a chest-press motion without weight.

source  : www.musclespro.com

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Rock Solid Abs & Core With These 11 Plank Variations - bodybuilding110

Eight hours and one minute: That’s the world record for longest-held plank! But you don’t have to be a planking superstar (thank goodness!) to get the full-body strengthening benefits that planks provide. And more than just chiselled abs, strengthening your core with planks will help prevent back injuries and help maintain a healthy posture.
Planks are also easy to learn, and you can do them at home, in your office or whilst travelling, so there’s no excuse to avoid them! If you’re getting bored with the standard plank, however, here are nine other variations to help break up the monotony.

1.STANDARD PLANK

If you’re new to planks (or just haven’t done them in a while), chances are you’ll start to shake when you get tired. But don’t let that intimidate you! Keep holding until you can’t hold your hips up anymore. When they start to drop, stop. Do three sets, holding as long as you can each time. When you can hold it for more than one minute, it’s time to move on to something more difficult.

HOW TO DO IT:

• Get down on the floor and put your elbows and forearms on a comfortable surface.
• Create a straight line from your shoulders to your ankles.
• Hold this position without moving.

2.REACHING PLANK

Mix up the standard plank to make things more difficult. This version requires more core stabilisation because you’ll be moving your arms. Once you can do at least 10 reps with each arm, move on to a more advanced variation.


HOW TO DO IT:

• Start in a plank, then slowly reach one arm forward until your elbow is straight.
• Pause for one second, and then pull that arm back and plant your elbow so that you’re in the basic plank again.
• Alternate arms with each rep, and do as many reps as possible on each side.

3.BIRD-DOG PLANK

Unlike the reaching plank, with this variation you’re trying to balance on one arm and one leg for as long as possible. This is a very challenging exercise, because you’ll need lots of balance and strong arms and legs to hold yourself up.
HOW TO DO IT:

• Start in a standard plank.
• Reach your right arm forward until your elbow is straight.
• Now lift your left leg off the ground, keeping your knee straight.
• Hold this position as long as you can, and then switch sides (left arm reaches forward and right leg goes up).

4.PLANK WALK-DOWN

Incorporate your upper body with this variation. Bonus: This version can help you learn how to do a proper push-up.
HOW TO DO IT:

• Start in push-up position and lower one elbow/forearm to the ground.
• Then move the other hand down so that both forearms are flat on the ground.
• Pause, and then take the arm that went down first and plant that hand on the mat.
• Push yourself up on that side.
• Take the other arm, plant your hand and push yourself back up to the top position of a push-up.
• On the next rep, switch the arm that goes down first.
• Do five reps going down with the right arm first and five reps going down with the left arm first.

5.PLANK KETTLEBELL SLIDE

The real challenge of this variation comes from holding yourself in a plank using only one arm.
HOW TO DO IT:

• Grab a relatively light kettlebell and set it next to you.
• Get into a plank with the kettlebell on the outside of your left elbow.
• Reach your right hand behind your left elbow to grab the kettlebell.
• Drag the kettlebell all the way across your mat and place it outside of your right elbow.
• Place your right elbow down on the mat.
• Repeat with the left hand.

6.BODY SAW PLANK

For this exercise you’re basically going to perform a sliding plank, so you’ll need something to put under your feet. You can use hand towels on a hardwood floor or buy sliding discs to use on carpet. The key to this exercise is to keep your hips in the same position while you pull yourself up; don’t let them drop!

HOW TO DO IT:

• Put the sliders or towels under your feet and get into a plank.
• Slowly slide your body backward while maintaining a straight line from your head to your feet.
• Slide back as far as you can with good form.
• Pull yourself back using your arms.

7.BEGINNER SIDE PLANK

Now it’s time to target your obliques with a side plank. Start off with this beginner variation to build up your strength before progressing to the full version.
HOW TO DO IT:

• Lie on your side, propped up on one elbow and bend your knees so that your feet are behind you.
• Lean on your elbow and push your hips up toward the ceiling.
• It may help to have a mirror in front of you for this exercise because you’ll want to make sure that your body stays in a straight line.
• Keep your hips pushed forward far enough so that you can’t see your knees if you try to look down at them.

8.SIDE PLANK

Once you’ve mastered the beginner side plank, progress to this full version. You’ll feel the burn all down the side of your abdomen.

HOW TO DO IT:

• Start lying on your side and propped up on one elbow.
• Your elbow should always be directly under your shoulder to avoid putting too much pressure on your shoulder.
• Your legs should be straight with your feet stacked one on top of the other.
• Pop your hips up off the ground.
• Make sure that your hips are pushed forward.
• The goal is to be as straight as possible, and then to hold that position for as long as you can.
• Once you can hold a side plank for 20 seconds on both sides, you can move to a harder version.

9.SIDE PLANK LEG RAISE

This version of the side plank strengthens your hips and the rest of your core, which will help prevent back injuries and make your side-to-side movements stronger.


HOW TO DO IT:

• First, get into the standard side plank position.
• Once you’re settled, lift the top leg with your knee straight.
• Hold that position for as long as possible, with your leg as high as possible.
• Come down and switch sides.

10.SIDE PLANK CRUNCH

If you’re having trouble with this advanced side plank variation, try doing it with your back to the wall. If you feel your butt rubbing the wall, it means your hips need to come forward.

HOW TO DO IT:

• Start in a side plank and drop your hips down as close to the floor as possible, then raise them straight up to the ceiling as high as possible.
• Keep moving from low to high for as many reps as you can, then switch sides.
• While you’re moving your hips up and down, keep your arm on the floor and your feet in the same place.
• Avoid moving your hips forward and backward; try to move them only straight up and straight down.

11.ROTATING PLANK

Think you’ve got what it takes to combine standard planks with side planks? Then try out this variation that switches between the two. Both your rectus abdominis (six-pack muscles) and obliques will be feeling this one.

HOW TO DO IT:

• Start in a standard forearm plank.
• Keeping a straight line from head to toe, slowly roll over onto your right forearm so that you’re in a side plank.
• You can place your left hand on your hip for stabilisation if you need to.
• Then lower back to a standard plank.
• Hold for a second before rolling over to the other side.
• Continue alternating sides.

Article Source: Gymguider.com

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10 Minute Home Bodyweight Abs Crusher Workout - bodybuilding110

Ready to give the heavy iron a rest? Put your own bodyweight to work—and start forging that six-pack—with these challenging, core-strength-enhancing exercises. Get ripped abs, shredded obliques and make your core strong. This exercise targets the obliques but you will also work all of the abdominal muscles and core with just with your body weight.

1. Hollow plank

Time: 20sec Rest: 10sec
Why: It works your all abs muscles, including the deep-lying stability muscles, as well as strengthening your lower back.
How To:

• Lie on your back with your arms and legs fully extended.
• Contract your abs and raise your hands and feet off the floor.
• Maintain this tension on your core for 20 seconds without letting your hands or feet touch the floor.

2. Plank side-to-side feet jump and tuck

 

Time: 20sec Rest: 10sec

Why: It works your upper and lower abs, as well as your obliques (side abs).
How To:

• Start in the top of the press-up position, then jump your feet forwards so your knees come towards your hands.
• From there kick your legs back and to one side, then bring your knees back into the middle and then out to the other side.
• Focus on keeping each jump smooth while maintaining tension on your working muscles.

3. Bicycle crunch

Time: 20sec Rest: 10sec
Why: It primarily works your obliques, but your upper and lower abs are also heavily recruited to keep your upper back and feet up off the floor.

How To:

• Lie on your back, then crunch your torso up while lifting your feet from the floor.
• Crunch and twist your torso so your elbow comes forwards while bringing in the opposite knee, so they meet over your body.
• Reverse the move to the start position, then repeat with the opposite elbow and knee, making sure you keep your feet off the floor for the full 20 seconds.

4. Rolling plank

Time: 20sec Rest: 10sec
Why: A tough variation on the classic plank that places more emphasis on your obliques.

How To:

• Start in the plank, resting on your forearms with your elbows under your shoulders.
• Roll to one side so that your hip touches the floor, then roll back to the other side so that hip touches the floor.
• Repeat, keeping the movement slow and controlled.

5. Heel touch

Time: 20sec Rest: 10sec
Why: Far harder than it looks, this move works your upper abs and obliques.
How To:

• Lie with your upper back off the ground, knees bent and feet flat on the floor.
• Crunch and reach forwards with one straight arm to touch your ankle, then go back to the start and repeat on the other side.
• Keep your upper back off the floor throughout.

6. Side plank crunch

Time: 20sec Rest: 10sec
Why: Another move that works your obliques, while the crunch movement recruits the small stabilising muscles to keep you balanced.
How To:

• Start in a side plank position resting on one forearm, with your elbow under your shoulder.
• Hold your top arm straight out next to your head with your top leg raised.
• Contract your abs to bring your elbow and knee together, then straighten both back out.
• Swaps sides for the second set.

7. Legs-together hip thrust

Time: 20sec Rest: 10sec
Why: One of the hardest and best ways to work your lower abs, which is crucial if you want to turn a four-pack into a six-pack.
How To:

• Lie on your back with your legs together and raised off the floor, and your arms straight and on the floor.
• Contract your abs to lift and raise your glutes and lower back off the floor.
• Hold this position at the top, then lower back to the start and repeat.

8. Press-up kick-out

Time: 20sec Rest: 10sec
Why: A challenging but rewarding move that works your chest and shoulders as well as your abs.
How To:

• Perform a press-up then, as you return to the start position, go onto one hand to raise your torso and kick your leg through.
• Return to the start position, do another press-up, then repeat but kick through to the other side.
• Keep each rep smooth and controlled and make sure your abs are fully engaged to prevent yourself from falling over.

9. Plank with leg raise

Time: 20sec Rest: 10sec

Why: Raising your legs alternately will force your entire core to remain activated for the full 20 seconds of work.
How To:

• Start in the plank position, resting on your forearms with your elbows under your shoulders.
• Brace your core, then raise one foot as high as you can, keeping your leg straight.
• Lower it again, then raise your other leg.
• Keep each rep smooth and controlled, and hold your foot in the top position briefly to really work the abs hard.

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Top 5 Ways to Avoid Dangerous Abs Rollout Mistakes

The ab wheel exercise is done by placing your hands on the bar coming through the wheel and rolling it back and forth.  Done correctly, it should give you a sufficient abdominal workout.  However, the majority of the time I witness this exercise being done, it is being done wrong!

When done wrong, the ab wheel is not just ineffective, it is unsafe and can actually harm you.  Now I know what you all are thinking, that any exercise done wrong can be dangerous.  My beef with the ab wheel is that it is a complex exercise that is not easy for a beginner to do, while other exercises are easier and can give you more benefit.

1. Take a deep breath in

Before each rep, take a deep breath into your stomach as if you were trying to fill your entire abdomen with air. Then brace your core as if you were about to take a punch.

2. Use your lats

At the beginning of each rep, tighten your lats by pulling your shoulders down and back. This helps to stabilize your spine in a manner similar to when you do a Deadlift. At the bottom position, roll yourself back to the starting position by pulling with your lats, which is a similar movement to a Straight-Arm Pulldown.

3. Start with the wheel directly under your shoulders.

To keep your core engaged,  the ab wheel or barbell should start directly under your shoulders at the start and finish of each rep.

4. Keep your shoulders and hips aligned

To perform the Rollout effectively, ensure that your hips and shoulders are aligned with the same form as a proper Plank. If your hips dip, that means you're placing unnecessary stress on your spine.

5. Avoid shooting forward with your hips

One of the worst mistakes is driving downward with your hips as you lower in the rollout. This all but guarantees you will cause your lower back to arch and take the tension out of your abs, which puts your spine at risk and decreases the training benefit. To counteract this, keep your hips straight or slightly bent throughout the exercise, and avoid driving your hips backward as you roll up to the starting position.

IN CONCLUSION:

The ab wheel exercise is simply not worth performing in the gym in terms of risk vs. reward, especially if the one performing the exercise is a beginner.  The exercise does not bring your abdominal muscles through a full range and the motion is a complex one requiring you to be hyper-aware of your form.

Not only must one be hyper-aware of their form while performing the exercise, they must also have the strength to stabilize their body while performing the movement.  If proper form is not sustained while performing the movement, injury may occur that will have your body crying out in pain and preventing you from exercising in the gym for a long period of time.

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Crush Your Core With This top Barbell Move - bodybuilding110

The belief was that abdominal training was not functional, nor a compound movement. Conventional wisdom in the CrossFit community, therefore, rendered abdominal work useless.
In the earliest editions of the CrossFit Journal, Greg Glassman was famous for saying squats were the best way to get strong abs.
Fast forward a few years to CrossFit as a mainstream fitness routine, and the taboo surrounding working your abs has mostly disappeared.
Don’t get me wrong, squats will make your core strong. But that answer isn’t what everyone is looking for.
If your goal is to train your abs more, or you’d like to do more core training to become a better athlete, this guide is for you.

To perform the series, you'll need a decline bench and a barbell. Don't just grab the nearest 45-pound bar handy, however; Samuel says that you'll need less weight than you might expect. "Even a 20 [pound bar] will slay most people if you’re really owning that hold position," he says, noting that he filmed the series using a 25-pound bar himself. If you struggle getting lighter weight up or don't have access to smaller barbells, just use your body weight and keep your hands directly over your shoulders throughout the series.

    Start in hold position with your torso parallel to ground, holding the barbell directly over your shoulders. Don't let the bar drift over your chest.
    Hold for 2 seconds.
    Perform 3 sit-up reps, flexing your back muscles to shoot the bar overhead.
    Return back to the hold position.
    Repeat the cycle twice more for 3 total clusters.

Samuel says that your abs get work from both the sit-ups and the bracing that comes during the hold position, which is another key function of your core. "The regular bracing in this will help you keep your sit-up form clean, reinforcing in your mind that your core must stay tight," he says. "We're also adding load to the equation to really carve depth and shape into our abs."

Add this burner to your workout as a core finisher by doing 3 total sets of the series, with about a minute between each set.

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8 Simple Steps to Get Rid of Love Handles

Despite their cute name, there isn't much to love about love handles.

Love handles are another name for the excess fat that sits at the sides of the waist and hangs over the top of pants. Also known as a muffin top, this fat can be a challenge to lose.

Many people try to target this specific area with endless side crunches and other abdominal moves that target the obliques, muscles that run down the sides of the torso.

However, this is not an effective way to lose love handles.

In order to get rid of love handles for good, you’re going to need to make dietary, exercise and lifestyle changes.

Here are 17 natural ways to get rid of love handles.

Step #1 – Eat A Healthy, Balanced Diet

When it comes to getting rid of your love handles, good nutrition is going to be a key part of your plan.

Many guys that want to lose their love handles will think about going on ‘a diet', which usually consists of cutting carbs or only eating salads.

These approaches are highly popular, but very rarely work for the long-term. They're quick fixes that eventually lead to falling off the diet, and oftentimes gaining more weight back.

We have a saying here at the Fit Father Project, which is, “You can't out-exercise a bad diet”.

This simply means that no matter how much exercise you do, if you're not eating healthily, you're basically wasting your time!

If your eating habits are poor, you're not going to be able to outrun the belly.

Essentially, there are two elements to healthy eating. The first is to eat a balanced diet; the second is to consume fewer calories than your body needs.

To manage these two things easily, start by looking at your meals.

The perfect meal plate is a ½ plate of vegetables, ¼ plate of protein, and ¼ plate carbohydrates.

This is enough basic nutrition advice to improve your eating habits and is very easy to put into practice.

Step #2 – Boost your intake of protein

Start adding high-quality protein to your diet if you don’t consume enough. This helps you lose fat and keeps you feeling full longer.

As proof, there were studies done that showed that diets with more protein helped to reduce belly fat faster.

Step #3 – Set up an aerobic fitness routine

Cardio is essential for reducing body fat. You should start regular aerobic exercises to get rid of love handles. Also, it would be great to consult with a professional trainer who can advise you on the optimal exercise program.

Maybe you could start with 30 min of jogging or running every other day and then slowly increase the time.

Step #4 – Drink Water to Stay Hydrated

Properly hydrating your body is a must for optimal health.

Though water is the best fluid to drink, many people tend to reach for sweetened beverages like sports drinks, teas and juice when they feel thirsty.

The calories and sugar found in sweetened beverages add up and can cause you to gain fat around the waistline.

Studies have shown that a higher intake of sugar-sweetened beverages is linked to weight gain, specifically in the abdominal area.

What’s more, liquid calories don’t have the same effect on hunger as solid food, making it easier to drink an excessive number of calories and sugar.

Instead of sugary beverages, hydrate with plain or sparkling water, or unsweetened tea.

Step #5 – Do Russian twists

Russian twists can be effective since they are more intense than ordinary sit-ups.

Take a seat on the floor with your knees bent. Use dumbbells or a medicine ball for added weight while twisting your torso from one side to the other.

Step #6 – Cut Back on Alcohol

An easy way to cut calories and lose weight is to cut back on alcoholic beverages.

Drinking too much alcohol has been linked to obesity and an increase in body fat, especially in the midsection.

In one study of over 2,000 people, moderate and excessive alcohol consumption was linked to a higher risk of overall and central obesity.

Alcohol also increases feelings of hunger by stimulating brain cells that regulate appetite, which may cause you to consume more calories.

Plus, many alcoholic beverages are loaded with calories and added sugar, which can cause you to gain weight.

While drinking small amounts of alcohol has been linked to health benefits like a reduced risk of heart disease, drinking too much isn’t good for your overall health or waistline.

Step #7 – Do bicycle crunches

Lie on your back with your legs straight and your hands behind your head, not clasped. Start by lifting your shoulders and upper back off the floor. Move your right elbow toward your left knee and then switch the sides.

You should do this exercise as quickly as possible.

Step #8 –Make Sure You Get Enough Sleep

We know as a busy Father it's not always easy to get a lot of sleep in each night, but it is essential to your well-being AND your efforts to get rid of love handles.

In order for your body to balance hormone levels and rebuild muscles, it's recommended that you get a minimum of 7 hours sleep every night.

When you sleep, there are a few different hormones that get affected, that can directly impact your ability to lose belly fat and your love handles.

Cortisol is your stress hormone. Higher levels of cortisol have been shown to create fat storage around your midsection, which is what leads to the development of love handles.

Ghrelin is your hunger hormone. The more you have of it the hungrier you will feel, so lowering your levels is good!

Leptin is the hormone that makes you feel full. Having more of this will help to prevent you overeating during the day.

Getting into a good habit of winding down before sleep will help you get good quality sleep too.

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4 Ab Exercises

I think it's safe to say that when it comes to working out, people always want to know about and do more for their abs. Some are trying to get a six-pack, some want to know if ab workouts will get rid of fat around their stomach, and others just want to know what, exactly, they need to do for a stronger core.

In my opinion, everyone should spend more time focusing on core strength instead of their core aesthetic. I'm not saying don't have the goal of getting chiseled abs; I'm just saying core strength is more important. Why? Because your core is involved in everything you do. Every time you sneeze, cough, laugh, walk, and pick something up, your core muscles are working.

Here Are 4 Ab Exercises to Do Instead 

1- Roman Knee Raises

Key Points:

• Make sure shoulders are stable.
• Don’t swing legs, controlled movement is KEY!
• Try to feel lower abs working

Sets: 2
Reps: 12- 15
Rest: 20 – 25 seconds.

2- Lying Leg Raises

Key Points:

• Lay flat on the floor with (bend at knees if too hard)
• Try to point heel outwards
• Hands at side not under hips!
• Controlled movement, try to feel your abs working.

Sets: 2
Reps: 12 – 15
Rest: 20 – 25 seconds.

3- Belly Blasters

Key Points:

• Get into plank position on toes.
• Raise hips high and then lower into plank position.
• Tighten abs at the lower position and hold & squeeze for 3 second2.
• Extremely important to contract abs at the lower position.

Sets: 2
Reps: 12- 15
Rest: 20 – 25 seconds

4- Side Planks

Key Points:

• Elbows directly below shoulders.
• Don’t let hips dip too low.
• Body should straight from toes to shoulders.
• Tighten abdominal region, but don’t hold your breath.

Sets: 2
Reps: Hold for 30 – 60 seconds.
Rest: 20 – 25 seconds.

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Best Ab Exercises & Workouts

It’s not only six-pack seekers who should be paying their abs plenty of attention when they visit the gym. Strong abs are an integral part of a rock-solid core, which should be one of the goals of any fitness regime.

That’s because a strong core is the foundation upon which so many other things rest – whether that’s good posture that helps to prevent lower back pain developing from sitting at a desk all day, or the mobility and strength required to excel in sports and other activities ranging all the way from athletics to zumba.

Abs & Bac%k
This workout includes unique ab and back exercises to really help strengthen your torso.
Abs & Core Workout
This straightforward workout includes a variety of exercises for the abs and lower back, including ball crunches, bicycles and knees tucks on the ball. There's a nice mix of traditional exercises along with some new ones to keep things interesting.
Abs, Hips & Thighs - Medicine Ball Training
This workout offers sample exercises targeting the abs, hips and thighs using a medicine ball and a stability ball.
Advanced Ab Exercises
Get pictures and descriptions of a variety of advanced exercises that will challenge your abs, including the rectos abdominis, obliques, transverse abdominis and lower back.
Beginner Back and Abs Workout
This workout takes you through some basic exercises to work your abs and your back.
Best Ab Workout
The most effective ab exercises include moves like the bicycle, ball crunches, captain's chair exercise and more. Get a strong, healthy core with this workout which includes the most effective ab exercises.
Core Exercises
Get step-by-step pictures and descriptions of core exercises.
Dynamic Ab Workout
Try these unique exercises that target the muscles of the torso in new and dynamic ways. This workout is perfect if you're tired of the same old crunches!
Exercises for Your Abs
These basic exercises help target your ab muscles including the rectos abdominis, transverse abdominis and internal/external obliques.
Sample Ab Workouts
These sample workouts are for beginner, intermediate and advanced exercisers for people who are confused about exactly how to work their abdominal s.
Total Core Workout
This workout targets the core muscles of the abs and back with some unusual (and often difficult) exercises. These moves involve an exercise ball and a resistance band and require lots of strength, balance and stability. For intermediate or advanced exercisers.
Yoga and Pilates for Your Abs
These exercises, based on yoga and Pilates, will help strengthen your abs in a whole new way.

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17 Most Effective Abs and Core Exercises To Do At The Gym

We’re all for planking your way to a stronger core. And odds are you have a handful of go-to bodyweight abs exercises that you do on the mat when you’re cooling down.
But if you’ve ever wondered how you can work your abs with the equipment available at your gym, we’ve got you covered with 17 creative and effective ways to take your abs routine up a notch.

Killer core moves using some of the most common gym equipment: a pull-up bar, cable machine, Bosu ball, abs roller, TRX straps, and barbell. You can adjust them to fit any fitness level. Next time you’re at the gym (and dread doing another crunch), pick three of the moves below and do 2 to 3 sets for the recommended number of reps.

Stick to it, and we promise you’ll feel the burn—and see results.

Pull-Up Bar

1. Hanging Leg Circles

How to:

• Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.)
• Engaging core and keeping legs straight, draw a big circle in the air with feet.
• Be sure to brace your abs tight so your body doesn’t swing back and forth.
• Reverse the circle.
• One circle in each direction equals 1 rep.
• Do 8 to 10 reps.

Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.

2. Hanging Bicycles

How to:

• This one may look like you’re running in the air, but hey, it works.
• Grip a pull-up bar with palms parallel, arms extended.
• Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground.
• From here, pedal your flexed feet as if riding a bicycle.
•  Repeat as quickly as possible while maintaining control for 30 seconds.

3. Hanging Side-to-Side Knees

How to:

• Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally.
• Pull knees as close to right side of chest as possible, then slowly lower back to starting position.
• Repeat by pulling knees to left side of chest.
• Completing both the right and left sides counts as 1 rep.
• Do 8 to 10 reps.

Make it easier: Draw both legs straight up to the centre of chest.

Cable Machine

4. Cable Isometric Hold

How to:

• Don’t let the cable machine intimidate you—it’s easier to use than you think.
•  Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it’s even with chest.
• Stand next to machine, left side facing away from machine.
•  Hold one cable handle with both hands, then take one big step away from the machine.
• Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady.
• Engage abs to hold the handle straight in front of body—don’t twist body toward the machine.
• Aim for perfect posture.
• Hold for 30 seconds, then switch sides.

5. Cable Oblique Crunch

How to:

• Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground.
• Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand.
• Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch.
• Return to starting position.
• Do 10 to 15 reps, then repeat on the other side.

6. Side Plank With Cable Hold

How to:

• As long as you’ve mastered a bodyweight side plank, you’re good to go on this one.
• Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine.
• Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet.
•  Extend left arm so body forms a T shape.
• Hold for 30 seconds, then repeat on the other side.

7. Overhead Kneeling Cable Hold

How to:

• Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor.
• Start with right side of your body facing the machine, right foot and left knee on the floor.
• Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head.
• The goal is to stay perfectly straight (don’t lean toward the machine), with core engaged.
• Hold for 30 seconds, then repeat on the other side (with left side closer to machine).

Bosu Ball

8. Mountain Climbers

How to:

• Place the Bosu ball bubble side down.
• Start in a plank position, gripping the edges of the flat side of the ball.
• Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers).
• Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.
• Make it easier: Run legs straight in toward chest, instead of to opposite elbows.

9. C-Sit

How to:

• Place the Bosu ball flat side down.
• Sit on the centre of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground.
• Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced.
• Raise arms straight at your sides so body forms a V shape.
• Hold for 30 seconds.

10. Side Crunch

How to:

• Place the Bosu ball flat side down.
• Rest right hip on ball, legs extended straight.
• Place hands behind head with bent elbows. (Place right hand on ground if you need more support.)
• Crunch up to the left, engaging obliques and using your whole core to help stabilise.
• Think about bringing left elbow to left hip in order to engage obliques.
•  Do 10 to 12 reps, then repeat on other side.

Abs Roller

11. Abs Roll With Side Rotation

How to:

• If you’ve never tried this piece of equipment, you’re in for a treat—it’s actually fun to use.
• Kneel on mat with knees hip-width apart.
• Grip handles of abs roller and roll forward, engaging core.
• As you come forward, rotate the abs roller toward the right in an arch, so you engage obliques.
• Roll out as far as you can without letting hips fall to floor or without hiking hips.
• Slowly roll back to start position and roll out again, this time arching to the left.
• One roll to each side counts as 1 rep.
• Do 10 to 12 reps.

TRX Straps

12. Trunk Twist

How to:

• Place TRX straps at waist height.
• Stand facing TRX with feet a little wider than hip-width apart.
• Hold both handles, making a fist around the handles.
•  Take a few steps back, and lean away from the straps so that arms are fully extended, core engaged.
•  Keeping arms straight, pull yourself toward the straps, driving hands to the right.
•  Return to starting position, then repeat, this time driving hands to the left.
• That’s 1 rep.
• Repeat for 10 to 12 reps.

Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).

13. Double-Knee Drive

How to:

• Lower TRX straps so the bottom of the strap falls just below knees.
• Kneel on the ground facing away from the straps.
• Carefully place each foot into a strap and get into a high plank position so that your weight is supported by hands and feet are suspended off the ground in straps.
• Squeeze thighs to keep feet close together.
• Engage core and pull both knees in toward right elbow.
• Return to starting position, then repeat, pulling both knees toward left elbow.
• That’s one 1 rep.
• Do 10 to 12 reps.

Make it easier: Pull in one knee at a time straight to your chest.

14. TRX Pike

How to:

• Start in same high plank position.
• Engage core and with straight legs, pull feet toward chest, raising hips up while keeping shoulders over wrists and back as straight as possible. (It may feel like you’re in a handstand.)
• Slowly release and return to starting position.
• Do 10 to 12 reps.

Barbell or Body Bar

Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.

15. Lying Side Raise

How to:

• Lie face-up and hold barbell overhead with arms fully extended, hands shoulder-width apart.
• Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.)
• Aim to tap toes to right hand, then slowly lower feet back to ground.
• Repeat on the other side.
• That’s 1 rep.
• Do 10 to 12 reps.

Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.

16. Barbell Overhead Sit-Up

How to:

• You’ll need an incline bench for this move.
• Lie face-up on bench and hook feet under foot holds.
• Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart.
• Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight.
• Slowly lower and return to starting position.
• Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.

Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.

17. Barbell Sit-Up With Chest Press

How to:

• Start in the same position as above.
• Sit up halfway, so core is engaged, then slowly lower the barbell so it’s in front of your chest.
• With core engaged, perform a chest press by pushing the bar out in front of chest.
• Slowly lower bar to chest.
• Repeat chest press 8 to 10 reps, then lower back to starting position.

Make it easier: Just practice sitting up halfway and extending arms in a chest-press motion without weight. 

source  : www.gymguider.com

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