Ab Exercises For Women – Flat Abs: A Balancing Act
The phrase “mirror body” describes those who only work out the body parts they see in the mirror. Working just the front of your body will not only give you an asymmetrical appearance but also put you at risk for injury. So make sure to balance out your opposing muscle groups – triceps and biceps, hams and quads, chest and upper back.
This is especially true when it comes to your abs. You can do hundreds of crunches or buy expensive machines, but if you really want that flat stomach you need a strong lower back. Women spend hours with exercise videos and gym classes that focus on your abs workout, but hardly ever give a second thought to their lower back.
But strengthening your lower back along with your stomach will create a balance between your front and back muscles, helping you move gracefully. Having a strong midsection will also help you lift heavier weights, which in turn will boost your metabolism and build sexy muscles. Daily activities, such as bending and lifting, will be easier as well.
To get started, try the Superman:
- Lie facedown on the floor, with your arms straight and extended above your head and your legs together and straight.
- Simultaneously lift your arms and legs up toward the ceiling. Keep your limbs straight, but not locked. Your body will form a gentle curve. Hold for a count of 30, then lower. Repeat 3 times.
So “back off” on the crunches for a while and watch your whole body become stronger!
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- You can do hundreds of crunches or buy expensive machines but if you really want that flat stomach you need a strong lower back This Superman will strengthen your lower back to create a balance between your front and back muscles helping you move graceful
300 Movie Fat Loss Workout for Men & Women
The 300 Movie is famous for the chiseled bodies on all the celebrities and the extras in the movie. These physiques did not come by chance but were produced by an extremely tough workout program which became known as the “300 Workout” fat loss workout which includes some incredible things to add to your abs workout. “The 300 Workout” is too difficult for the average man or woman wanting to lose fat and wanting an improved body. To address this, Craig Ballantyne has develop a toned down program which he details below. Read on and start this version of the “300 Workout” fat loss workout….
300 Movie Fat Loss Workout for Men & Women
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Abs Workout
The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while
300 Fat Loss Workout
causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the fat loss workout for the average guy and gal, see those below.
But first, here’s how the original 300 Workout goes…but don’t try this at home…
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.
I tried this fat loss workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making
Gerald Butler in the 300 Movie
for a total body challenge.
For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 fat loss workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training abs workout for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
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What Is The Best Fat Loss Exercise?
There many exercises that the guru’s are pushing which they feel is the best fat loss workout. Do most of these work? Probably so and you should have a complete set of fat loss exercises so that you do not get bored or hit a plateau in your fat loss program results. John Alvino, the author of the program How To Get Ripped Abs, in the following article shares one of his favorites. This fat loss exercise is extremely effective and can be done anywhere with no equipment. Read on to discover what this exercise is…..
What Is The Best Fat Loss Exercise?
By John Alvino
I get asked time and time again, “What is the best fat loss exercise?” The truth is, there is no single “best fat loss exercise”. Instead, you must have a database full of many very effective fat loss exercises. When you have many exceptional exercises to choose from, you will eliminate mental boredom and physical staleness, and you will always keep your body challenged. This helps ensure consistent progress, prevents overuse injuries and keeps you motivated to workout.
That being said, I do have some favorites. I will now share with you one fat loss exercise that always sits on the top of my list. This exercise is incredibly effective and can be performed anywhere without any equipment at all. Even better, it is one of the most time efficient exercises you can do. When done properly, just a few quick minutes of this exercise can burn as much fat as jogging for an entire hour!
The exercise that I’m referring to is the Advanced Burpee. Since technique is extremely important when executing this exercise, I will describe to you in detail how to properly performing the Advanced Burpee. Below, I will break down the movement into four simple steps:
- Stand with a shoulder width stance. Squat down and put your hands on the ground in front of your feet.
- Next, kick your feet back while lowering your chest to the ground. This step will essentially put you in the bottom position of a push up.
- Then, push your chest away from the floor while simultaneously thrusting your legs back up into the squat position with the hands still on the floor.
- Finish the movement by explosively jumping up in the air. Upon landing, quickly drop back down into the squat position and continue for the prescribed number of reps.
You’re probably wondering, “How many reps should I perform? When should I do Advanced Burpees?” The truth is there are many ways to integrate this exercise into your routine. Explaining all of the options is beyond the scope of this article. Instead, I will provide you with one option that is simple yet effective.
Set a stopwatch for five minutes. Perform as many quality Advanced Burpees as you can during the five minute period. Push yourself. After the five minutes is over, write how many reps you performed. Then every time you repeat this workout, exceed the number of reps you completed during the prior workout.
Continue this pattern until no more progress can be made. Once this point is reached, its time to change your abs workout.
Now you have a time efficient, yet incredibly effective fat burning routine. Work hard and push yourself. You will be glad you did.
Click Here To Return To learn more about How To Get A Six Pack.
John Alvino is an advisor and regular contributor to Men’s Fitness magazine. His trademarked How To Get Ripped Abs workouts have been featured multiple times in Men’s Fitness and has helped thousands of men and women around the world lose fat, and get lean in record time. For more information on the How To Get Ripped Abs workouts, please click this link→How To Get Ripped Abs.
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Ab Exercises For Women
Ab Exercises For Women
Ab exercises for women really aren’t any different than exercises men would perform. The movements should focus on the core from several angles to get full stimulation of the rectus abdominus and obliques.
With ab exercises for women results such as this can be achieved.
The best way how to get abs quickly is by getting away from typical isolation movements like crunches and doing movements that require more motor coordination bringing more muscles into the mix which further enhances fat burning and overall abdominal development.
Typical ab isolation movements do not burn many calories so they don’t do much for fat loss which is very necessary to actually see the abdominal muscles. A great set of abs is not only about the development of the muscles but also their actual visibility under the skin. That is why choosing exercises that require more effort can quadruple your results for visible 6 pack abs.
Ab exercises for women can easily be done at home and with a few added bodyweight exercises a complete workout can be achieved. Some helpful tools for a whole body workout with emphasis on abs would be the use of the Power Wheel.
You can see how these 2 exercises that are pictured not only work the abs but there is significant stabilization being done by the upper body muscles. Specifically the chest, shoulders and triceps are also getting a workout here and will tone up quick. These movements require the lower and upper abs to work together along with the hip flexors along with additional stabilization given by the obliques which will quickly tighten up those sides giving a more complete ab workout.
Exercise ball crunches or Swiss Ball Crunches can provide excellent ab exercises for women. The stability ball can provide enough versatility for a full body workout to go along with training the abs for a complete fat burning workout.
Here is an exercise that requires every muscle in the body to work. Start in push up position with the feet on the ball and then bring the ball towards you until the toes are pointed. Notice the position being taken on this ball and how it requires upper body stabilization and strength. This isn’t just an ab exercise. The entire core and abs will also come into play here by just trying to maintain balance without swaying left or right. The lower abs are
activated when the ball is pulled towards the body. This little gem of an ab exercise will blow any regular crunch out of the water when it comes to complete development and overall calorie burning for fat loss.
A stability ball has many more uses including wall squats and feet elevated pushups so aside from the obvious benefits to the abdominal muscles and core a full body workout can be had.
There are a few good programs out there that I recommend if you are looking for ab exercises for women that add to it more exercises so that you can really put an emphasis on fat burning.
Catherine Before & After
For the beginner to intermediate trainee I recommend Turbulence Training for Women which can give you results similar to this working out only 3 days a week.
See more details and the results of from women by clicking on the Catherine’s image.
Another option for someone at the intermediate to advanced level is How to Get Ripped Abs by John Alvino. It does include a beginners program to help you ramp into the advanced level training and is a program I have run myself with exceptional results.
I’ve included a lot of John’s articles on how to get abs and lose belly fat here John Alvino Articles On How To Get Ripped Abs
Each program includes dozens of ab exercises for women and puts a real emphasis on fat burning so that you can see that 6 pack come into view.
Forget about whatever you have heard about getting lean sexy abs with endless crunches and start learning how to exercise and burn fat correctly using challenging movements that burn more fat.
Both of my recommendations come from years of experience using all of these same techniques to burn fat and get
Mom Before & After How To Get Ripped Abs
ripped. I truly believe in the fundamentals and dietary standards set forth in both Turbulence Training for Women and How to Get Ripped Abs.
Both have a money back guarantee ensuring that the only thing you have to lose is FAT!
Now stop dreaming about sexy abs and get started with your own ab exercises for women by beginning a program now. If you are new to all of this and would like a free workout along with meal tips to get you started go here.
