6 Pack | Buffing Up

A Few Crunches And Planks For Strengthening The Torso And Toning Abs

Nov 242010

Often people equate sit-ups, or crunches, as the only means of toning abs, or abdominal muscles. However, toning without building strength does little to prevent injury, help posture, and improve balance. In order for strength to be obtained, a series of different exercises need to be incorporated into a person’s routine. Below are a few suggestions on what kind of exercises will tone and increase strength.

Three by threes. The abdominal muscles are made up of three areas the top, bottom, and oblique (side) abs muscles. The top and bottom sets of muscles produce the six-pack look seen on many top athletes. The obliques run on either side of these from top to bottom.

Number one: While lying on the floor, raise the knees so feet are flat on the floor. Grasp the hands together behind the head and slowly raise the torso to the sitting position. Pause for a moment and then slowly roll back to the original position. This exercises the top set of abs.

Number two: Repeat the beginning position, however, extend the arms straight over the head. Have something stable and heavy of which to grab hold. Raise the knees lifting up as high as possible. Return feet to the floor.

To exercise the obliques – three: Assume the same starting position with hands behind the neck. When raising the torso twist it by aiming the right elbow toward the left knee. Hold this for a brief time, return to the beginning position by slowly lowering the torso. Repeat on the opposite side. For each of these three crunches, slowly increase the repetitions (reps) to ten.

The planks. The plank positions create strength by using the body’s own weight. For the basic plank, get into the position for doing push-ups. Have legs extended and balance on the toes. Instead of raising up on the palms, support by the upper body by using only the forearms. Hold this position, working up from 10 seconds up to 30 seconds. Lower the body, rest, and repeat slowly increase your reps as strength improves.

The plank for the sides: Get on the floor, lying on the side with ankles on top of each other. Raise the upper body by putting the forearm on the floor. The forearm will act as a prop to hold the body up. Make sure the body is in a straight line from ears to toes. Hold for ten to thirty seconds. Repeat when possible.

These exercises are but a few of many exercises for toning abs and creating a strong torso. To find the routine that best suits your needs, just search the term abs. The results will be vast.

We all need to constantly tone our abs and need the best abs exercise that works for us all. We have a good way to start toning abs quick and simple. To find out more about these exercises, you should hear what we got to say.

How To Engage In Body Building Training For The Best Result

BodyBuilding No Responses »

Aug 202010

When you hear the words “body building” Do you think about women and men with comical sized muscles walking around and posing for photos? Do you think of the guy who can lift a few hundred pounds all by himself? Believe it or not, body building is a lot more than simply changing yourself into humongous muscle man. Body building is a great way to strengthen and tone your muscles and to help you get in better shape.

Body building is something pretty much everyone can do. Here are a few tips to help you get started.

Set reachable goals for yourself. Trying to get super ripped too fast is a bad idea. Focus on healthy and realistic goals. Being able to meet your goals will help keep your motivation levels high.

Do not focus on single muscle sets like arms, legs, shoulders or your cardiovascular system. Work all of these different muscle groups every time you work out. If you work only one set of muscles, the other muscles will not progress at the same rate. This could leave you looking lopsided and not feeling very happy about yourself. To really be healthy you have to work out your whole body. This is true even of other types of exercise. Body building is not unique.

You have to believe in yourself. If you don’t want to be easily discouraged you need a positive outlook. You will see better results with your body building if you keep a positive mindset. When you are happy about your situation it is easier to body build. If you don’t like what you’re doing, you’ll have a harder time doing it.

Body building has almost taken on a negative connotation in the last few decades. The fact is that body building is a totally legit type of workout and is a great way to get into better shape and increase your health. As you work to get healthy getting regular exercise is important. Your body and muscles need to be worked regularly to stay strong and to keep you as healthy as you can be.

Don’t forget to visit Muscle Building Facts for more tips and bodybuilding information and even Bodybuilding for Beginners

Get a Six Pack in a Month – Truth Is, It Will Take You A Lot Longer

Exercise No Responses »

Dec 102009

Okay, so you want to know how to get a six pack in a month. Is it really possible to get your abdominals that toned so quickly? The thing about six pack abs is that everyone seems to want them but so few people are actually willing to do what it takes to get them. The thing is everyone has abdominal muscles, but for most of us they are covered by a layer of fat. The truth is your abs won’t show unless your body fat is less that 10% (15% for women).

So, the best way to tackle this is to make it your goal to reduce your overall body fat. But before you can do that, you need to determine what your body fat percentage currently is. You can get a personal trainer or doctor to measure this, or another way is to get yourself a body composition monitor.

So, once you know what your body fat percentage is, you can then work out how much weight you have to lose in order to be able to get your body fat percentage down to its ideal level.

For the sake of this example, let’s say you weighed 200 pounds, and your body fat was 20%. Now, let’s say you wanted your body fat to be 9%, you would then need to do this calculation:

* 0.2 (20%) minus 0.09 (9%) = 0.11

* Add 1 = 1.11

* 200 divided by 1.11 = 180 pounds (this is what you need to get your weight down to)

So this means you need to lose 20 pounds of your overall weight. However, you will want to do this without losing any muscle. The only way you can safely do this is to do is slowly, like over the course of about 20 to 22 weeks, using a combination of exercise and good nutrition. If you try do lose weight it any faster than that then you will mess up your metabolism, and that’s really not something you want to do.

Do you want to see someone’s real story about how they were able to lose belly fat? Take a look at TheBestExerciseToLoseBellyFat.info to read one guys true story about how he managed to finally get rid of his flabby belly.

Six Pack Abs – 5 Secrets No One Will Tell You

Exercise No Responses »

Oct 192009

Hundreds of products and thousands of silly ab machines, diet pills and supplements promise to give you six pack abs, but do you know what the real secret to getting a tight stomach is? I’m sorry to say, the secret is that a flat stomach takes work. Not hard work, but you will have to diet and exercise. After all, if it was easy as pie, everybody you knew would be showing off a 6 pack, and it wouldn’t say Budweiser on the can.

If you really want to get tight sexy abs, then follow these 5 steps.

1. Go Through Your Kitchen. Toss out all the disgusting tasty junk food you have, or give it away. Junk in the cupboard equals junk in the trunk. If you want a flat stomach, you have to make some changes. Diet is the foundation of getting a six pack and letting the muscle show through.

2. Get To The Store. Time to go shopping and get a few of the best foods for six pack abs. Pick a few things from the following list.

Protein: Chicken Turkey Fish Soy Product (Tofu etc.)

Vegetables: Broccoli Asparagus Cauliflower Spinach Mixed Veggies

That will get you a good start. There is a detailed list with meal ideas in the http://202020Diet.com ebook, but this is a great jumping off point.

3. Find a place to do your Six Pack Abs workout. You can do your workouts in the gym, at home in your living room, or even in your back yard. Whatever you’re most comfortable with. I prefer to get it all done in the gym.

4. Perform full body abs workouts at least 2-3 times a week. You should focus your workouts on all of your muscle groups during each session and only workout 2-3 times each week.

5. Get Rid Of Cardio. You don’t necessarily need it to get a flat tummy. A lot of people will tell you different things on the subject, but if you stick to a good workout and diet plan, it may be a waste of time. If you are set on cardio to boost your fat loss, try a 4 Minute Slim workout.

Above are the 5 secrets of Six Pack Abs. These secrets, if followed correctly, will get you a flat stomach fast.

For more information on how you can get Six Pack Abs and sculpt the body of your dreams with short 20 minute workouts and a simple diet, stop by Ryan M Hall’s site to get your free diet ebook and start building muscle today.