The Flat Belly Exercise Plan Tips and Tricks

Here are some exercises to help you achieve that flat belly that we all crave. Getting those six pack abs (or just reducing a bulge) is a tough job, and requires serious dedication to getting it done. There are so many abdominal exercises, is best to pick a regimen you can work with and stick to it. The key to achieving a flat belly is consistent and regular work outs. It is not an easy task but it can be done.

One exercise that most people would not associate with working your stomach is a push-up. Doing a proper push up is key. Your stomach must be tucked in and held tight. Your stomach muscles will be helping your arm muscles support your upper body while you are pressing down. All kinds of push up exercises will work your stomach muscles. An all around upper body exercise, you will be working your arms, chest and stomach.

Another excellent ab exercise is doing leg lifts. Laying flat on your back, arms placed straight out, lift your legs together straight up. Your legs should be at a 90 degree angle. Some beginners may need to start with slightly bent knees. Over time you should be able to get them straight. You should be able to feel the pull on your lower stomach muscles. Lower your legs without letting them touch the floor. For beginners start with a few and work your way up. At the end of your set, hold your legs straight out so they are hovering above the floor, for at least 10 seconds.

The "bicycle" exercise has been proven to be one of the best flat belly exercises there is. Lie on the floor put your hands behind your head, and lift your legs to about a 45 degree angle. While moving your legs as if you were pedaling a bike, bring your opposite elbow to touch your knee. Example would be bring your right knee up towards your chest, and bring your left elbow across your chest to touch right knee. Remember to continue steady breathing, and don't over do it.


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Over Forty Flat Stomach Exercise Basics

I hate to break it to anyone approaching or passing the big 4-0, but the bad news is: you cannot train like a 20 year old to get a flat stomach. The good news is: you don't have to train like a 20 year old to get a flat stomach.

In your late teens and twenties, your body was high in fat-burning growth hormone, your stress was fairly low and you could often rely on the Mom and Dad Hotel for good meals and financial help. Fast forward 20 years and you find a few changes:

• Slower recovery;
• Higher stress;
• Slower metabolism;
• Less time for training; and
• Accumulated injuries and indulgences.

It is kind of like trying to get better mileage out of an older car. You can do it. But, you have to be smart about it. In the case of your body and health, you have to be smart about your exercise, diet and behaviour.

EXERCISE

Exercise for the plus-40 crowd should focus on posture and structure for optimum function and strength. You cannot be super strong and healthy with a sunken chest, slouched shoulders and protruding gut. You might possess some "old man strength" for a short period of time, but your energy and endurance will be lacking.

Try pulling your neck back into your collar, roll your shoulders back and squeeze your shoulder blades together. You will note that your stomach naturally draws inward when your body is aligned. This is why the old soldier can appear fitter than the younger, but slouching recruit.

Obviously, when the body is aligned, you feel and breathe better. Your digestion improves and you probably do not tire as easily. So, even without burning a whole lot of calories, your weight will distribute over your body, improving your ease of movement and appearance. Posture is very important in martial arts and yoga. And you see lots more older people in those areas than say, aerobic dance.

Here is a secret to a flatter gut after forty: Always include some posture and back exercises when you train your abdominals. For starters, practice the one-legged seated stretch and standing lunge. The one-legged stretch is done by sitting on a mat with one leg straight and the opposite leg tucked in with your foot near your groin. Slowly reach your chin and chest towards your foot. Relax, take a deep breath and exhale as you stretch. Stretching one leg at a time, reduces the chance of back strain. Spend about 30 seconds per leg. Some professionals stretch for 10 minutes in each position. This stretches the hamstrings which get shortened from excessive sitting.

Avoid bouncing, jerking motions and/or reaching with your forehead as these popular movements can strain your upper and lower back.

The standing lunge is like a karate stance or fencers lunge. Stand with one leg forward with the knee bent and the other leg straight behind you. Keep the front knee above your ankle. Hold for 30 seconds and change. This movement stretches the hip flexors, which also tighten from excessive standing and sitting.

The other problem posture area is the upper back. Too much time behind the steering wheel or computer let these muscles slacken from lack of use. Train yourself to get out of the car or desk chair and move around at least every hour. Torso raises, the Pilates Breast Stroke, the yoga cobra, swimming, classical dance and martial arts all strengthen this area.

Next to posture, you must use peak effort exercises. Cardiovascular or endurance exercises are great for the heart and lungs. But peak effort exercises like isometrics, weight lifting and certain body weight exercises will boost your body's growth hormone and bone density. Strength training is more anti-ageing than endurance exercise, though both are important. This is to say that performing squats (with or without weights), over-head presses, chin ups, body weight exercises and curls 2 to 4 times per week will slow down ageing better than jogging every day.

While long endurance sessions will burn more calories during the exercise, strength exercises will continue to burn fat AFTER the exercise. After a strength training session, your muscles are rebuilding while burning fat. Even while you are at home watching television, sleeping, etc. You can actually exercise less and get more benefits. I found this out decades ago when I ran twice a week and lifted weight twice a week. Within a couple of months, I was running a faster 1.5 mile run than the guys who ran 3 miles every day. Strength training, nutrition and rest days gave me superior performance than the guys who just plodded along every day at the same pace.

As for getting a flat stomach: here is a routine that I have used in my forties and fifties ONLY ONCE A WEEK.

1. First, work the upper back. Keeping the hips on the floor, raise your torso off of the mat. Your head should be kept straight so that you are looking forward approximately one foot. (Not shown.)

2. First, work the obliques. As these are the body's stabilizers, they will tend to assist the other abdominal groups during an abdominal workout. You will want to tire them out so that the other abdominal groups get more work. Side-to-side movements, such as leg-overs will work this area.

3. Next, work the lower abdominals. As body builders, athletes and formerly pregnant women can tell you, this is a soft area of the body that is difficult to strengthen. Movements such as leg raises will work this area. Again, you want this area pre-fatigued so that you can really work the next stage.

4. Now work the crunch for the upper abdominals. With the other abdominal groups already fatigued, the upper abdominals have to take on most of the workload. This is like most of a rowing team suddenly stopping and leaving two members to keep rowing. The upper abdominals get far more work than if they were cruising along with the rest of the abdominal "crew".

No more than 3 seconds rest between exercises. Move from one to the next exercise and then rest for one minute after the crunches. Then repeat for 3 sets of the whole sequence. Start with 5 repetitions and go up to 30. It is a butt-kicker but produces awesome results in about 5 sessions.


Doug Setter holds a Bachelor's of Food and Nutrition. He has served as a paratrooper and U.N. Peacekeeper, has completed 5 full marathons and climbed Mt. Rainier. He held a welterweight kick-boxing title at age 40. He consults clients in alcohol reduction, stomach-flattening, kick-boxing and nutrition. He is the author of Stomach Flattening, Reduce Your Alcohol Craving and One Less Victim. http://www.2ndwindbodyscience.com

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The 3 Best Indirect Ab Exercises

When looking to do abdominal exercises, you should try to work the abdominals in as many exercises as possible. This is where you want to add in metabolism boosting high intensity workouts that work the entire body.

Sit-ups have been proven to be bad for your back and have absolutely no benefit in losing abdominal fat. Exercises such as the plank and side plank are the best for your core but unfortunately these do not be sexy enough for most people.

The importance of diet also can not be understated as you most be eating clean foods such as protein, fruit and veg while cutting out all the processed rubbish.

While diet is really the number 1 factor in losing stomach fat you also want to be doing the right exercises.

Here is an example of a tough ab workout that does not involve any of the direct and obvious abdominal exercises. Do the following workout, with one exercise after another, with each exercise done for 3-4 sets of 8 reps.

* Renegade Dumbbell Rows - Start in a press-up position with your hands on dumbbells. Slowly bring your right elbow back, keeping it tight to the body and slowly lower back down. Then do the same with the left elbow. As your balancing on one arm the core will engage and tighten

* Front Squats with Barbell - Hold the barbell across the shoulders with upper arms parallel to the floor. This is a tough exercise so maybe get your trainer to help you with it and be sure to start light and progress up to heavier weights. Squat down with correct form and then come back up straight. Again as your balancing the bar and moving up and down the core will have to work hard to keep your balance.

* Mountain Climbers - Down in a press-up position. Bring your right knee up into the chest and then bring the right foot back. Then the left foot. As you get used to it try to go as fast as you while still keeping good form. This exercise can be done to time instead of reps, say 30 seconds.

Another trick to to progress the benefit of these exercises is to pull your belly button in and contract the transverse abs, particularly the rows and mountain climbers.

So be sure to give this a try and see how you get on.


Darragh Holland is a Cavan Personal Trainer and also runs his own Bootcamps.

He has helped people to lose weight and get toned so be sure to check out his Cavan personal training studio.

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5 Best Ab Exercises for Explosive Results

I know you've tried day in and day out to work out for those rock-hard abs you see on reality shows every day. Been there, done that. But did you know that your approach may not be getting you where you need to go?

Too many gym rats will try to tell you how to do exercises for abs to attain optimum results, but unfortunately, many of them have been doing them wrong for years too. The fact is that so many of us are given bad information through people who mean well, but lack the experience necessary to provide sound advice that will net the results you demand.

Take the humble "crunch" for example (the best abs exercise). You put your knees up, hands behind your head, and you contract your abs so you're in a folded position, then release. You've been doing it this way for years. You've seen other people do it. Heck, even your high school gym teacher did it this way. Wrong answer.

When your mind is not focused on the muscle you're working, too many other muscles are put to work to support the exercise you're doing. When you contract your abdominal muscle for your crunch, too often people get tired at the end of the set as lactic acid builds up in the muscles. You then begin to pull your head toward your knees with your arms instead of using your abdominals to perform the movement. This puts additional strain on your neck and vertebrae, which of course can lead to not only serious injury, but pudgy doughboy abs because they're not worked to their capacity.

Correct form of the correct exercises for abs unlocks the door to that washboard mid-section you've been working so hard to achieve. When you perform any abdominal exercise, you should do your best to relax any other muscles that are not involved in the exercise. Then, focus your attention on your abs directly. Feel them contract. Feel the abs working. Feel the power of your abs taking shape with every contraction. Concentrate your exercise for flat abs. No other muscles in your body should be used contracted to do the work your abs should be doing.

You can always get foolproof results with correct form, correct exercise, and correct quantity. Here are the 5 top ab exercises that will make your midsection pop.

1. Crunches. No surprises here, this classic is still one of the top ab exercises. When you're laying on the ground, place your fingertips lightly behind your ears so you're not using your arms. This exercise can be done with knees up or feet on the ground (feet on the ground focuses on lower abdominal). When contracting, focus at a point on the ceiling and make-believe you're pulling your eyes toward that point. That way, the movement strictly uses the abdominal muscles. 10 reps.

2. Supinated Bicycle. One of the best exercises for a flat stomach. Fingertips behind the ears. Knees up. Touch your right elbow to your left knee with the right knee extended. Alternate the movement. Count 1 every time your elbows touch your knee for 20 reps (a total of 10 alternating).

3. Leg Pull-In. On your back, tuck your arms under your lower back with palms flat on the ground. Heels 6 inches off the ground. Lift your knees as close to your chest as possible, then extend back to the original 6 inches position. Make sure your heels don't touch the floor! Count 10 for this exercise. Hands down one of the finest exercises for abs.

4. Ab Pull-Downs. One of my favorite exercises for abs because it's one of the few ab exercises with weights. On the lat pull-down machines, kneel down with the cable above your head (this requires a special grip on the lat machine - most gyms these days have them). Tilt your torso about 45 degrees and have your grips right above your head. Contract your abs for one rep. It's okay to use your arms a little, but make sure your focus is on the abdominals. 10 reps. Ab exercises with weights allows you to adjust to your own level of fitness.

5. Ab Wheel. Most gyms are now equipped with them. If not, they're very cheap and they provide the finest exercise for flat abs. It's a wheel with handles through the axle. Get on your knees and grip the handles in front of you. Use the wheel to extend your body out in front of you (keep you back straight), then you contract back to the kneeling position. Champions can do 10 or more of these, but if you're new to it, start with 5 reps. You will feel it!

Exercises for abs can net fine results, but if you're not committing to a "6-pack" lifestyle, don't expect "6-pack" results. Even the best exercises for a flat stomach can't outdo bad lifestyle choices. In addition to bad form, the foods you're eating may be keeping you from achieving abs that pop, and the answers may surprise you. Refer to my resource box to find out more.


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The 3 Best Lower Abdominal Exercises

Leg raises

Leg raises are a real staple lower ab exercises, and can be performed on either a captain's chair or a pull up bar. Position yourself in the chair or hang from the pull up bar, and raise your legs upwards, keeping them as straight as possible. Make sure you go beyond the 90 degree 'L' shape- the bottom part of the movement targets your hip flexors more than your lower abs. If you are struggling to perform the exercise, don't worry- it is tough. Instead opt for the knee raise- the same exercise except your legs are bent at the knee. Again focus on going well past 90 degrees- range of motion is key in performing this exercise.

Scotties

I don't actually know the proper name for this exercise- my mate Scotty demonstrated it about 4 years ago and it has remained a staple of my abdominal workouts ever since. Take a 5kg plate, preferably one coated in rubber. Lay a gym mat out on the floor and lie face out, with your legs and arms extended. Hold the plate in your hands, draw both your arms and legs in, transfer the plate onto your shins, and then re-extend your body with the plate balancing on your legs. Now draw your legs back in and transfer the plate back into your arms- that is 1 rep- try 4 sets of 10-15 reps. If you find it tough, try a lighter weight, or indeed no weight at all.

The real benefit of this exercise is that it targets a huge range of muscles in your core- pulling your legs in works both your hip flexors and lower abdominals, and crunching up to grab the plate with your hands also works your upper core hard. Furthermore this is an exercise that you can make measurable progress- once you find 5kg easy, try and move up to 10.

Swiss Ball Roll Ins

Place a Swiss ball on the floor and balance your shins on top of it, keeping the rest of your body in the press up position- (as though you were about to form an elevated press up). Draw our knees in towards your stomach, allowing the ball to roll forward. Squeeze your abs and then re-extend your legs to the start position. Try 4 sets of 15-20 reps. This is a really effective exercise- not only does it work your lower abs, but your entire core has to work to keep yourself balanced upon the swiss ball.


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Why This Is The Best Abdominal Exercise We Know Of

Their have been so many speculations as to which abdominal exercise truly is, hands down, the best. You'll hear about these "Ultimate exercises" that end up being nothing but fake exercises that someone made up on the spot. However, through hard research and personal experience, I've come to the honest conclusion, that this really is the absolute best abdominal exercise.

This isn't just my assumption, but among the Fitness Community it is highly regarded as the Ultimate abdominal exercise, if not the absolute best. So before I explain what this exercise really is, I want to explain to you how it works and exactly why it is so powerful. Not only does this exercises tone your abdominals but it strengthens them in an insanely fast, powerful way that you've probably never experienced before. There is much more to this exercise, but with that little glimpse into it, let's see how this exercise works.

Why This Abdominal Exercise Is The Best

Many exercises will only target a specific abdominal area or muscle group, which is why you compile a workout together of different exercises that target different sections of your abdominals. However, the reason this exercise is truly the best, is that it targets all of your abdominal muscles, as well as the tiny muscle fibers that are hidden beneath the main "six pack" muscles. Now occasionally you'll hear of exercises that really do target all of your abdominal muscle groups, and that may be true, so what makes this abdominal exercise different from the rest?

With this certain exercise, you aren't just targeting your entire core, but each and every one of your muscle fibers is getting a balanced workout, at an extremely powerful rate. Basically you're not only maintaining a balanced core, but this exercise will continue blasting your abs much harder than any other exercise ever could. So, unlike most exercises, you maintain muscular balance as well as high-intensity muscle development.

How It Works Better Than Other Exercises

First of all, this exercise is isometric, meaning that it requires no movement of the joints and isn't measure by the amount of reps you can do, but by how long you can hold the position. Being that it requires no movement of your joints, this means that you're getting highly effective results and all of the stress is targeting your core six pack abdominals.

The second thing is that your six pack abdominal don't develop by how much you work them, but by how you work them. Many exercises will influence your trunk flexion which is great, but research has proven that your midline stabilization is much more important to develop. Why? Because your abdominal muscles rely heavily on the midline stabilization rather than your trunk flexion, which is why almost every day-to-day movements, especially athletic movements, focus on your midline stabilization.

Along with easier movements, the midline stabilization is what your abdominals depend on to develop stronger at a faster rate. It's been proven that if you can get this single exercise down and get to the point where you can hold this exercise for three minutes, then all other exercises will seem like a joke because they'll be so easy for you. The reason being that you'll have majorly developed your midline stabilization with this exercise, which is how you'll develop six pack abs extremely fast.

The Connection To Mid-Line Stabilization

The most important role of this exercise is to target your midline stabilization, so exactly how does this abdominal exercise accomplish this? The position that your legs will be placed in plays a dynamic role in your midline stabilization accomplishment, but the bigger key role is your ability to hold your legs in that position.

Your abs are going to be absolutely blasted to their limit within 10 seconds because all of the stress is placed completely on them. It's the job of your abdominals to keep your legs in that specific position and hold your spine straight up, so when you combine these two jobs together it turns into complete midline stabilization. This basically means your entire core is going to work to its absolute limits just to keep you in position for this exercise.

Why This Single Abdominal Exercise?

If you notice in many people that have "six pack abs" they might be rid of that belly fat, but they aren't totally rid of that last bit of belly fat that hangs around your lower abdominals. Most people don't notice the lower belly fat as they're too focused on the toned, chiseled look of their main six pack abdominals.

So, since it's almost impossible for most individuals to get rid of that last bit of lower abdominal fat, I decided to give you the solution to your lower fat problems. Now, you can do 1,000 crunches and sit-ups and maybe you'll have that slightly toned six pack, but if you want to be completely rid of all that belly fat, including the notorious lower abdominal fat, then listen up.

This exercise is designed to do just that, blast away that little bit of extra fat right under your lower abs. Because of the long, strenuous position and the stress placed on all of your abdominal muscles, this exercise completely demolishes any remaining bit of belly fat you may have hidden. It may sound too good to be true, but perform this exercise for a week just as a test-run, and discover why this is the absolute best abdominal exercise.

What Is This Amazing Exercise?

So, at last I'm going to answer your question. This is an exercise highly regarded among CrossFit Training, which if you haven't heard of it, you should look into what CrossFit Training is. Therefore if this exercise is highly regarded among this insanely fit individuals, you know this abdominal exercise is worth it. Now instead of dragging it on any longer, I'm just going to tell you what it is. It's called the L-Sit, and I'm going to tell you how to do it.

Directions For Using Firm Ground or Exercise Mat

1. Sit down with your hands at your side

2. Lift yourself with your hands at your side and using them for body support

3. Kick your legs out in front of you as straight as you can

4. Lift them as high as you can while balancing and hold it

5. Hold if until complete muscle failure or give yourself a time limit

6. General rule of thumb is to go two reps for 30-45 seconds

Directions For Stabilizer Hand Grips

1. Sit down with your hands at your side on the hand grips

2. Lift yourself with your hands holding the hand grips, using the grips for body support

3. Kick your legs out in front of you as straight as you can

4. Lift them as high as you can while balancing and hold it

5. Hold if until complete muscle failure or give yourself a time limit

6. General rule of thumb is to go two reps for 30-45 seconds

Final Words - Rules With This Exercise

Now, I want to make something very clear with this article. Just because I said this is the absolute best abdominal exercise on the planet, doesn't mean you'll get six pack abs just by performing this exercise everyday. I want to apologize if I made it seem that way, because my only point in writing about this exercise was to stress to you the importance behind this exercise and the reasons why it's the best abdominal exercise to get you six pack abs.

Honestly, it is a very powerful exercise and is considered to be "advanced" but just because it works very well doesn't mean you should solely rely on this exercise to get a flat, toned stomach. Yes, you'll get awesome results with this exercise as it is ten times stronger than any other exercise I've come across. However, to get real, permanent six pack abs, you have to have three things along with this exercise.

Here Are Those Things:

1. You need a healthy, consistent, strong dietary program that promotes fat burning and muscle development

2. You need strong cardio workouts that push you to your limits and assist you in destroying abdominal fat

3. You need weighted abdominal exercises alongside this exercise to really give your abdominals the absolute push they need to break through abdominal fat and tone out


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Here's a Quick Way to Build Muscle and Gain Weight

The media has been pushing the idea of the bigger the man, the better. Recently more and more males are looking for a way to gain weight so they too, can be a larger man. Fortunately there are many ways to increase weight, while still maintaining health. The best way to gain weight is to build muscle.

A common overlooked point when gaining weight is muscle weighs more than fat. It is much better to gain lean or strong muscle, than just gaining fat. To gain ten pounds on lean chicken and fish is a very different thing than gaining ten pounds on junk food. If you are looking for the best way to increase weight and stay strong, consider increasing muscle mass through proper eating habits and working out with muscle strengthening as the goal.

Most professional body builders suggest high protein and low carbohydrate diets. These foods should increase the potential for stronger muscles and less fat on the body. This means stay away from the breads, cereals, rice and pasta's and reach toward the chicken, turkey and tuna. Also, remembering to eat more and increasing caloric intake will substantially increase weight. Drinking plenty of water throughout the day will also help keep the body hydrated and muscles prepared for strengthening work. Diet is the most important factor when gaining weight and building muscle, but high weight repetitions and weight lifting are right behind.

The best way to increase muscle mass, when trying to gain weight is increasing high weight repetitions in weight lifting. Do not use light weights multiple amounts of time, as this will create lean muscle mass. Instead, when gaining weight, the goal is to swell the muscle. To do this, the muscle has to be shocked with weight. So try a more difficult weight than previously before, considering the one or two next to it. Do not try to over-shock or strain as this can result in injury.

There are pictures and films everywhere making bigger and stronger men look sexy. As such, more men are turning to the weight room to increase muscle mass and strength. The best way to build muscle and gain weight is to eat a higher caloric diet and pack it full of protein. Also, when working out, increasing the weight size and shocking the muscle into swelling. Maintain consistency and do not expect results and strong definition overnight.


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