Rock hard abs are the hallmark of a sexy body today. No abs? So sorry… goodbye! But developing that six pack belly doesn’t come easy. There’s no machine that can do the work for you. Abs must be developed the old fashioned way. You have to earn them — and you start with core training.Before you attempt any of these exercises, if you have any kind of lower back problem be sure to check with your doctor. The purpose of these exercises is to strengthen your core, which form the foundation for killer abs. The three exercises are:   1. The PlankGet into a pushup position. It’s important to have your body absolutely straight. Support your upper body by putting your forearms on the floor.Remember to keep your body in an absolutely straight line. Don’t lift up your butt, drop your head, or arch your back because those things will make the exercise easier — and that isn’t the point! Hold this position for 30-60 seconds or as long as you can. To make the exercise harder — so that you will get more benefit from it — lift and hold one foot a few inches off the floor during this exercise. Loading your core unevenly will make the Plank tougher, and thus more effective.2. The Side PlankIf you thought the plank was tough, wait until you try the Side Plank! Lie down on one side. Now brace your forearm on the floor and lift your hips off of the floor. The only parts of your body touching the floor should be your forearm and your feet. Remember to keep your body in a straight line… don’t bend forward. Hold the position for 15 to 30 seconds or as long as you can. To get more benefit from the Side Plank, try lifting the top foot just a few inches while you are in position. It’s surprising how really tough this exercise is — but it is also a very effective exercise for strengthening your core. 3. The SupermanYou’ve seen superman fly, right? SO lie down on the floor on your belly and stretch your arms out in front of you. Spread your arms so that they make a “V” with your head. Now keeping your legs together, raise them off of the floor. Be sure to get your knees up OFF the floor! Hold the position for 30 to 60 seconds or as long as you can. These three exercises are just the FOUNDATION. By themselves they won’t give you killer abs, but they are a good beginning. Unlike wimpy weight machine exercises, they’re hard. But remember what Vince Lombardi said, “The dictionary is the only place where ‘results’ comes before ‘work’.” That sums it up when it comes to conquering that belly flab — without core training, no results! mikejan635
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First off let me say that if you have significant hip pain you should seek consultation from a licensed health professional. Okay now that that’s out of the way let’s talk a little about why you might feel pain in the front of your hip during abs exercises. The muscles that are in the front of the hip are the hip flexors. The hip flexors bend the hip and attach to the pelvis and lower back. In addition to playing a role in lower back pain during ab exercises they also play a role in hip problems. Anytime you perform an abs exercises in which your legs are moving, your hip flexors will work and more pressure will be placed on the hip. In my experience I have met quite a few people who feel a popping or clicking in the front of their hip when doing ab exercises like leg raises, scissors, flutter kicks, sit ups, or even bicycle crunches. In my opinion there are 2 main things that can contribute to pain or clicking in the front of the hip during abs exercises. First, tight (overactive) hip flexor muscles can potentially cause pain or clicking in the hip. Generally speaking people are sedentary and sitting around all day or at a desk tends to decrease the flexibility in the hip flexors. Just think for a moment, you probably sit in the car or on public transportation on your way to work. Then, you sit at work for 8 or more hours. Then, you sit in the car on the way home. And, then many of us sit in front of the television. All this sitting really affects the flexibility in the hips. When the hip flexors are tight and inflexible, they may click when you extend your leg. Runners also tend to have tight hip flexors, and I have met many runners that have clicking and hip pain when they do certain abs exercises. So if you sit at work and run for exercise, chances are your hip flexors are too tight and inflexible. A simple solution to this problem is to stretch the hip flexor muscles. Stretching the hip flexors is great for everyone, especially people with hip pain or lower back pain during ab workouts. The second reason people might experience pain in the hips during ab workouts is weak abdominal muscles. This may be difficult to understand, but I’ll do my best to make it straight forward. When your abs are weak, your pelvis is less stable. When your pelvis is less stable, your hip is less stable. Sometimes, clicking is a sign of instability. When your pelvis is unstable, your hip may pop or click when you move it during exercises like leg raises. A simple solution to this problem is to continually work on improving your overall core stability with exercises like the drawing in maneuver, bridges, the plank, and reverse crunches. If you have felt hip pain or clicking in the front of your hips during your ab workouts, try stretching your hip flexors before your workout. Also focus on overall core stability and overall flexibility. In addition to focusing on overall flexibility, try avoiding the exercises that cause the most discomfort until you build up your body to be able to perform them correctly with no problems. Lastly, if simple stretching and strengthening does not improve your discomfort seek assistance from a licensed health professional. Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.

Visit his website to learn flexibility and stretching exercises and hip stretches whitesmoke software

As a fitness professional, I often get asked what the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs. The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some “miracle abdominal workout” that is going to slash the fat off their abs in no time.

The thing is… they are going about the problem entirely the wrong way! The truth is that you don’t lose stomach fat by doing ab workouts. So the answer to the age-old question of “What is the best ab workout for fat loss?” is…

Not an ab workout at all!

The problem is that focusing most of your efforts on abs exercises and ab workouts to try to flatten your belly and bring out 6-pack abs is simply wasting your time from doing the REAL workout techniques that will acutally reduce your body fat for good.

If I were to choose an answer as to what the best exercises are for losing belly fat, my answers would include full body exercises like various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc. These types of exercises would encompass a much higher percentage of the workouts I would design instead of abs exercises directly targeting the midsection. The way you combine those full body exercises into a strategic workout that maximizes your metabolism is also very important.

Don’t get me wrong… I do recommend a certain amount of exercises that directly target the abdominals and core area, but this is only a small fraction of the programs I design for my clients as your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. In addition, a side-effect of training using mostly full body multi-joint combo exercises are that you indirectly work your entire core area even though you are not specifically trying to target the abs.

Keep in mind that the most important aspect of losing body fat to see your abs is actually in the nutrition arena. No matter how hard you workout, if your diet is full of junk, then your abs will be covered with fat. Nutrition is simply the “king of getting six pack abs”.

So lets clear this up for good…

Stop wasting so much of your time focusing on crunches, situps, leg lifts, and all those silly worthless “ab gadgets” in your efforts to try to develop flat six pack abs. Instead focus on high intensity combinations of full body lifts using combination multi-joint exercises all strategically combined into highly effective workouts. Couple that with a clean diet full of unprocessed natural whole foods as close to their natural state as possible, and those elusive 6-pack abs will be in your future in no time!

See below for more of my key strategies for getting flat sexy six pack abs for good. Pick up my free fat loss & metabolism increasing report, and see below to discover the truth about Abs Exercises
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Time is something you don’t want to waste during your workouts. I see too many people at the gym using up workout time doing pointless and ineffective exercises that will NEVER produce results. Now some things you can’t do without – like a warm up. Your chances of injury are multiplied many times over when you don’t take the few minutes required to warm up. Some simple stretching and calisthenics – like squats and lunges – are fine for your warm up. Once you’re ready to begin your abs building workout, there are four golden rules that you need to remember – whether you are designing your program, or having a trainer design it for you:   1. Stability ExercisesAfter you complete your warm up, stability exercises are next. These use only your body weight as resistance. You need to do these exercises intensely – don’t stop with a set number of reps. The rule is do your reps until you can’t do another one. Stability exercises include crunches, flutter kicks, reverse crunches, or other exercises that you don’t need any weights or other apparatus to accomplish. 2. Stability with Resistance ExercisesTHe next rule is to follow immediately with stability + resistance exercises. These are basically the same exercises that you have done before – but with WEIGHT ADDED. Some examples of stability with resistance exercises are an incline bench crunch, a weighted crunch or a weighted straight leg crunch. 3. Core Strengthening ExercisesThe next rule is to follow with core strengthening exercises. these include the most complex movements of all. The require exact body position and execution.Some core strengthening exercises that you can do lying down are the Plank, the Side Plank, and the Superman. Core strengthening exercises that you do standing are cable torso twists, woodchoppers, and “around the world.”4. Unbalanced ExercisesFinal rule: finish your workout with unbalanced exercises. These are the hardest part of your total routine. The idea here is to do an exercise that actually throws your body out of balance. For example, you might get into a push-up position with your body straight, then lift one arm toward the ceiling and open your entire torso to that side. Repeat on the other side. Very hard to do, even if you’re in awesome shape!You can’t do many reps of the exercises and you shouldn’t. Five or ten of each unbalanced exercise is enough. Remember no workout “works” unless you eat the right foods and build up your workouts porperly.Be sure to keep these 4 golden rules in mind when developing your workout routine. And if there’s a 5th golden rule, it’s that your form must be absolutely perfect. That’s the only way to design an effective workout that will definitely build goregous rock hard abs. mikejan635
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