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Free Ab Workout
By admin | May 3, 2008
A free, easy workout to get sexy, ripped abs!
This is an absolutely free ab workout that beats hands down all of the gimmicky ab machines and DVDs out there looking to take your money.
Why does it beat them all? Because it actually works!
There are some machines out there that can be effective in helping you shape your abdominal muscles. But these free exercises have been proven in as study to be more effective than any machine or device on the market at sculpting your abs.
Furthermore, you can tone your abdominal muscles all you want, but if you don’t burn off that layer of fat covering them, you’ll never be able to see them - you’ll never have six pack abs.
The exercises
What are the very best exercises? According to a study by the American Council on Exercise, the best ab exercise of them all, both for the upper AND lower abs, is the bicycle maneuver.
You can do this exercise on any carpet or mat, and it is simply the best for toning your abs. It’s also great for working the “love handle area - the oblique muscles.
The second most effective ab exercise, known as the “Captain’s Chair”, requires a heavy frame found at most gyms, but for this free routine, we will use the third and fourth most effective ab exercises, the crunch and the vertical leg crunch.
To perform the crunch, simply lay on the floor, hands across your chest, and lift your shoulders off the ground, exhaling and contracting your stomach muscles, holding for a moment, then relaxing your stomach, lowering back to the ground.
You can also perform the crunch using an inexpensive ($15) exercise ball, but the basic crunch will work just fine too.
To learn how to perform the bicycle maneuver and the vertical leg crunch (if you don’t already know how), see this page.
The free ab workout routine
Perform this ab routine every other day (always consult your doctor before beginning any exercise or diet program):
Crunches - 2 sets of 14-18 reps
Bicycle maneuver - 2 sets of 14-18 reps
Vertical leg crunches - 2 sets of 14-18 reps
And that is it for the abs part of the routine! Simply, but extremely effective. If you are too tired or sore, start out with one set of each exercise. Eventually work your way up to three sets of each.
In order to burn off that layer of abdominal fat covering your stomach muscles, start walking (briskly) 30 minutes a day, six days a week. If you get too tired, start out with 15 minutes a day.
If needed, work your way up to an hour of walking, six days a week, until you see results, then keep up 30 minutes a day to maintain those results.
And that’s it for the exercises! It really works - these are the best exercises, proven to give the most dramatic results.
Add a sensible eating plan
To help burn off that fat faster, cut out all refined sugars and grains (white breads, white rice, and white pasta) from your diet. Eat only lean beef, white meat chicken and turkey, and fish for protein.
Try eating a serving of protein the size of your fist at every meal, along with two to three servings of fruit or vegetables and either whole grain bread, brown rice, or whole grain pasta.
For breakfast, try egg whites or a protein shake and a piece of fruit or two.
If you want a more structured plan, consider the Zone or the Abs Diet. And again, it’s best to consult your doctor before starting any new diet or eating plan.
But if you just stick to the above guidelines, after several weeks, you should start to see results. The combination of sensible eating plan, walking, and the above ab routine should lead to great results in a matter of only weeks.
If you are a person with resistant abdominal fat, keep at it for a while longer and add three sets of twenty pushups two days a week. Start with less if you can’t do twenty. And work your way up to 100 pushups two days a week.
Adding muscle will rev up your metabolism and help you burn fat faster and keep it off.
So that’s a great free ab workout. Give it a try - you’ll love the results, and they’ll be SO worth the commitment.
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May 3rd, 2008 at 11:36 am
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