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Strengthening Abdominal Muscles With Felicitous Exercises

Abdominal muscles are consists of four groups namely transverses abdominus, rectus abdominus, external oblique muscles, and internal oblique. This muscle group stabilizes the trunk, provides organ stability, and assists in rotation and flexion of the trunk. It is vital to strengthen these muscles to hinder back injuries and to fully support the body?s frame.

Once a person has generously and healthily losses some weight, abdominal muscles must be strengthened and developed. This can be done by doing muscle strengthening exercises.

In most cases, despite the strict influence of a diet and rigorous exercises, six pack abs is still nowhere to be seen. This is basically due to the fact that people find it hard to lower their level of body fats. You may not know but there is a certain fat requirement for the six packs to appear. This required level of fat is much lower to what is needed to keep up one?s daily routine, and lower than the range for normal body functions for most individuals.

Genes may have something to do with it too. If six packs are undeveloped, charge it to your inherited genes. Genes play a great role in your body functions and in developing a six pack abs and flat abdomens. Well, if this is the case, then it is possible not to acquire six packs even with sufficient amount of diet and exercise?

In a lot of cases, the development process of six packs oftentimes needs more exercises than other people?s schedules allow. And the same excess amount of attention must be given to the diet. Therefore, it is not the same for everybody. Because of this reason alone, most people chose to perform exercises and follow diet plans to lose weight rather than foster six packs.

The road to attaining perfectly flat abs and six packs need sufficient level of commitment. But before you embark to start such quest, determine first your reason why you want to achieve such so you will have some motivation in doing so. Will the changes for the betterment of your being?

However, expect that no matter how hard you tried, six packs may have eluded you. Do not be dismayed though, for even without those hard forming muscles clearly defined in your abs, your weight loss and better looking bod is enough for you to feel exceptionally good and well. These wonderful effects are healthy and beneficial for you. The presence of six pack abs is not an indication of a healthy body. After complying a proper and healthy diet and exercise programs for a more pronounced abs, you will eventually feel good about yourself. But if your main goal is not attained which is to have six packs, do not discard all together the other essential benefits you acquired.

It is more important to set achievable and realistic goals than to aim too much or too high. For you not to be flustered and disappointed, work first from shedding off those extra pounds and muscle toning before anything else. Then from there, workout what is necessary to get that six pack abs you wanted to develop.

The 3 Best Abs Exercises For Building That 6 Pack

In recent years there has been a revolution in the emphasis we place on our bodies. With all the diet pills, powders and potions on the market, it?s no wonder we are heavier as a nation than we have ever been in history. One of the things that we all seem to desire is a perfectly flat and well toned abdominal area. In this article we will briefly look at creating that perfect six-pack and the three best abs exercises.

There are primarily two reasons why we want to look good. Firstly we want to look good because it makes us feel good. When you feel good about your body it gives you an inner sense of pride and esteem for your ?self?. Secondly, we want to look good to others because this makes us more attractive to them. In our culture there seems to be an emphasis on looking good and it is one of those things we value. A great body is something that is both valued and admired and looking good obviously makes you feel more ?worthy? and admired.

Well toned abdominal muscles (abs) or a six-pack, as it is commonly referred to, is in many ways a symbol of health and fitness. Mainly because it is probably the most problematic area of anyone?s body. We therefore value it highly and someone with six-pack abs must be incredibly committed, healthy, fit and strong ? or at least that is the ?hidden? reasoning behind it and that is why you subconsciously want great abs. So, how do you get those great abs? Here are the three best abs exercises:

Best Abs Exercise #1 - Sit-Ups
This is the one that everybody seems to know about but the majority of people do wrong. Remember that the smallest adjustments can make all the difference and we want our workouts to be as effective as possible to get the most out of every minute we exercise. Here?s how to do proper sit ups:

Lie flat on the floor with your legs stretched out and your arms beside you. Lift your knees up by bringing your feet closer towards your body ? about the distance from your heels to your carve muscle. Cross your hands over your chest and lift your body all the way up so that even your lower back lifts off the floor. Stay there for about 3 seconds and then gently lower yourself. Repeat about 20 of these in 3 to 4 sets, but don?t strain yourself ? especially if you haven?t done it for a while. As you build your ab muscles you can start making it more challenging by sitting on an inclined bench or by holding a weight over your chest.

Best Abs Exercise #2 - Crunches
Once again, lying flat on your back, pull your legs towards your body slightly. With your arms crossed over your chest tighten your abs by ?pulling? your abdomen towards your spine as you inhale. Now lift your shoulders off the floor and don?t lift your body all the way up ? you just need to lift your shoulders to tighten your abs. As you lift your shoulders you want to exhale. Stay there for about 3 seconds and gently lower your shoulders. In the lowered position you should relax your abs. Now repeat.

The key here is to focus only on your abdominal area as you do this. Flexing your abs and proper breathing is essential ? remember that your breathing originates in your abdomen with your diaphragm. Repeat 10 to 20 times and do 3 to 4 sets of these.

Best Abs Exercise #3 - Leg Lifts
Your abs are a very important muscle group as it is a ?pivot point? in your body. With leg lifts we use this deliberately to tone our abs. Lie flat on your back with your legs extended and your arms beside you. Place your hands flat on the floor beside you and in this position, with your legs straight, lift your legs up as far as you can. Preferably your legs should be up in a 90 degree angle with the floor, but this might be difficult for some at first. Then, slowly lower your legs, but do not let your feet touch the ground. Repeat 10 to 20 times and do 3 to 4 sets of these.

These three exercises are by no means the only way to get great abs. In my opinion they are the best abs exercises, but you still have to combine them with proper cardiovascular exercise like running, swimming or cycling as it will help you loose weight while also targeting the abdominal muscles. And last, but not least, you have to control your diet. Fatty foods tend to ?gather? around the abdominal area which might make your workouts worthless.

Total Body Workout ? The Neverfail System ? Part 2

In part 1 of this article we learned about how to apply the Neverfail system to getting and staying in shape.

Also the Total Body Workout routine was explained. Here in part 2, you can find out how the Smart Diet helps in your goal and also putting you in generally good health, and also, a review of the Neverfail system.

The Neverfail System Review

Although used in context of putting yourself in shape, the Neverfail system can be applied to any area of your life that you wish to improve. Say you wish to be better at your job, following the Neverfail system can only help you along in the best possible way. It follows 4 basic principles. They are:

1. Right Resolve. You must decide and believe in your decision to make a positive change

2. Time Management. You must put aside regular time segments, on the days required, and do no deviate from them.

3. Envision the Result. See yourself in your expected success mode. Do not envision yourself with your current state, but actually visualize yourself the way you wish yourself to be.

4. Treat Setbacks as Stepping Stones and NOT Obstacles. If you are building a house and break a few nails, it doesn?t mean to stop building! There will be setbacks, lots of them. Look at them as stepping stones to your goal only. Something like tests you must pass.

Eat Right with a Smart Diet

If you are doing the Total Body Workout, you need to (a) eat your carbohydrates correctly and at the correct time, (b) have quality proteins, and (c) fill your life with fruits and vegetables.

What NOT to eat on the Smart Diet

? Any processed carbonated drinks (colas, and so on)

? Any processed juices. Fresh juices made just before being consumed only

? White sugar

? Fried foods of any kind

? Butter and margarine, and no hydrogenated fats at all, ever!

? Commercial breads, especially white bread

? Carbohydrates and Proteins at the same meal

? More than 2 coffees daily

Smart Diet Guidelines


Eat simple carbohydrates like oatmeal, maybe muesli, or toasted brown bread. Eat as much fruit as you wish, but try to include a grapefruit. This is part of the day you can have honey. Enjoy it.

After Workout

Eat a banana

Protein time. If you can, avoid red meat. If you can?t, eat lean red meat, with salads and vegetables. Lots of tomatoes, broccoli, cauliflower, and spinach should always be included.
Mid-Day Snack

Fruit time. Any mid-day snack must be fruit. Learn to love it. There are over 2000 varieties of fruit available to us.
Try not to eat too late in the day. The later you eat, the less you must eat. An early diner can have some carbohydrates with vegetables, or proteins with vegetables. Do not mix carbohydrates and proteins if you can. The later you eat, means you eat salad. Use only a dressing of Extra Virgin Olive Oil and vinegar.


This Smart Diet will not only help you lose fat (weight), but also help you to build the body you envision in your goal.

Why Should I Hire a Personal Trainer?

While the resolution is good, very few individuals plan how they want to accomplish this feat and the necessary enthusiasm, and this is where the personal trainer comes into play your ultimate goal is not so much of a major issue here, but how you want go about achieving the same.

All certified personal trainers have the knowledge about the most updated fitness information that may provide better results in the gym. However, they can also advise on nutrition and sports training. At one point, only athletes, celebrities and wealthy individuals could hire personal trainers, but now anyone can hire. Obviously, you want to know the coach is completely familiar with gym equipment, weights, more particularly the treadmill, for example.

Once the goal is set, a coach planning a training regimen to educate on all computers to use to achieve their goal, without their help, many people are injured because they are not familiar with the gym equipment. Because they do not know how the equipment works, or asking anyone to learn just to get the most out of it, it is easy for them to pull muscles.

A certified personal trainer to protect your safety to avoid injury, as long as you have your own diet program, but you think that this is no longer effective, a suitable exercise routine will ensure you continue your diet program. If you need a complete overhaul in your diet or just minor building the abs, a personal trainer can help you with your diet program.

They will know the previous injury and adjust the program to ensure they do not suffer more problems or muscle loss. Its purpose is to bring your fitness level back to normal, regain strength, even if you have to deal with old injuries. Even if you are just looking to be more capable in their search, a personal trainer will be able to ensure that a better physique and fitness level.

If you are running, biking or swimming - a personal trainer will ensure that forms the floor to prevent muscle injuries and even pushing up to the next level. This is not to forget that most people require some motivation, even the best professionals. It's easy to lose motivation when performing exercises on their own which makes achieving goals much more difficult, but having a coach can ensure the enthusiasm remains, which is priceless.

The key is that anyone young or old can benefit from hiring a good personal trainer. Looking for a PT requires a small question, but asking the minimum standard questions are - How many years have you trained the public? What are your qualifications? What service can I provide for me to reach my goals?

What customize workouts for people? Do you ongoing training to develop your skills? This should help at least find someone with basic requirements. Whether or not gel as an effective team is to meet his coach. Hope this helps if you're looking for a PT. Good Luck.

Workout Routines Are Available For Anyone

No matter what your age, gender, or physical ability there is no reason for you not to get in the best shape that you can be in because workout routines are available for everyone. Everyone can find a routine that is specifically designed to help you in the current shape and abilities that you have. The great thing about these routines is that you can oftentimes find them online and they are free to download, so you can no longer use the excuse that it is too expensive to get started. There are many available routines for workout programs no matter who you are.

Getting Kids Involved

Many of our youth are currently overweight and out of shape in part to the sedentary activities that they now participate in such as video games. Having an overweight child increases the child's chances of developing serious health problems before they even reach adulthood. These problems include diabetes and high cholesterol to name a few. By printing out a workout routine specially designed for kids you can show your child that you believe being in shape is very important.

Routines Are Available for Women

Many times women want to work out but not to actually build muscles but to tone certain areas that they feel are trouble areas on their body. For example many women fear having large thighs and would like to find a routine that just targets that area. You can find workout routines that offer a complete workout for your entire body or you can find routines that offer very specific targeted areas for your body.

muscle building Routines for Men

Men usually are looking for a workout routine that will allow them to add muscle mass to their bodies. Finding these types of routines can also be found online. Many of these types of routines will incorporate weight lifting but make sure that you choose a routine that is right for your current abilities, not where you hope to eventually get to, otherwise you can injure yourself and end up setting yourself back.

Specially Designed Routines for Seniors

The great thing about working out is there is no age limit. There are many specially designed workout routines that are geared towards seniors. These routines usually incorporate exercises geared towards keeping your muscles flexible and exercises that are low impact so your joints aren't damaged. Make sure you check with your doctor before you begin the routine that you have chosen.

It Does Not Matter if You are Out of Shape

Even if you are currently way out of shape you can find a good routine for yourself. These routines are made to start out slowly so that one, you don't hurt yourself and two you don't get frustrated and give up. Getting yourself in shape now can lead towards a healthier life as you age, it will lower your blood pressure, lower your chances of heart attacks, and lower your chances of getting adult onset diabetes. So look for workout routines that are specifically designed towards your current capabilities.

7 Simple Work Out Tips We Can Follow At Any Time, Anywhere

The following article is one of a series of articles which focus on Self Improvement, Motivation and Empowerment. It is based on research done over twenty years as a personal and business coach. This self improvement article was written in response to questions which have been asked on exercising, keeping fit,losing weight and long term weight loss as well as address common challenges that people have with this subject. I sincerely hope that you find the following information of value.

7 Simple Work Out Tips We Can Follow At Any Time, Anywhere

All too often we are so caught up with different daily pressures that we can find it difficult or too time consuming to look after our bodies in the way that we should.
Crazy thing is, if we did make time, we would feel better, be more energetic, and more capable of handling those daily pressures when they come along!

If we don?t have the time however or we don?t have access to exercise or training equipment, how can we make a start at looking after ourselves?

Apart from eating sensibly and healthily, there are a number of quick and simple work out exercises that we can all follow almost at ant time and any where.

Often, a simple work out can make you feel good in a small amount of time. You can squeeze in these moves during lunch break, or even right before an upcoming date. The best part is, these exercises aren?t too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to help with our levels of energy and to maintain a healthy and good-looking body within approximately an hour.

Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.

Work Out Tip 1. Cardiovascular and Lower Body

Your cardiovascular work out should consist of a good brisk daily walk for about half an hour. Don?t be a fair weather walker, go out regardless of the weather; just make sure to dress appropriately. An effective alternative to going outside is walking up and down a building staircase. This option is excellent for your heart, as well as maintaining leg muscles. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective work out: use the staircase one day, and walk around the block on other days.

Note: please don?t go from being a couch potato to running up and down flights of stairs. After long periods of inactivity it is always advisable to check out your plans with your doctor. It may mean taking things just a bit easier to begin with.

3 Pushup Exercises:

Work Out Tip 2 Basic Pushups

Basic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the exercise becomes easier to do. Once the movement becomes too easy, you can increase the workout by elevating your feet on a chair to increase resistance.

Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

Work Out Tip 3 Close-Grip Pushups

Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier. ? Use the same starting position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

Work Out Tip 4 Wide-Grip Pushups

Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as aforementioned and gradually increase the reps as the movement becomes easier. ? Use the same starting position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit.

3 Dumbell Exercises

For additional exercises, try these simple work out exercises with dumbells. You will need to select a weight that you are most comfortable with. I have had a neat set for years that have removable heads so I can use weights of either 12, 15 or 18 kg.

Try these work out exercises for a few minutes each?

Work Out Tip 5 Legs

These repetitions will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Continue this exercise until you tire your legs to the point where you just cannot do any more.

Work Out Tip 6 Chest

In order to work out the pectorals, lie on a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Aim for eight sets of 8 to 12 repetitions.

Work Out Tip 7 Arms

These exercises will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Aim for three sets of 8 to 12 repetitions.

NOW is the time!

O.K. you have read the article. Now is the time for action. Without action, this article adds no value whatsoever to your self improvement. But remember, without action, you cannot blame this self improvement article or any article for that matter. So, take action NOW.

Even if only one piece of advice, one piece of information, one tip makes a difference, then the whole article has been worth it for all of us. NOW is the time!

Finding sensible, safe and long term methods of weight loss and weight maintenance takes a lot of research which we have done and continue to do so that we can provide these informative and motivational articles to help you move forward and realize your personal goals and aspirations even if you have been overweight or out of shape for years

Be the person you want to be, you deserve it!