How To Get Great Abs

When you take off your shirt the first thing someone will see is your Abs whether you like it or not.. Having great abs is not only one of the sexiest things to have, but is arguably the most sought after things that will most definitely get you noticed on any beach or swimming pool.Sadly, a fat gut isn’t very appealing when summer is near: you look down at your belly with disgust, thinking: ”there’s gone have to be a lot of work out if I want to look good”. The truth is, abs are really tricky muscles to develop, especially if you want to do it fast. But don’t lose heart. Here are some ideas on how to get great abs relatively fast, but be warned - it’s not going to happen overnight and it probably won’t involve some magic pill or potion that is advertised on late night TV. And, if think that there is no need to make such an effort only for the sake of your looks, notice that there are better reasons to work your middle than looking great in clingy clothes. Strong abdominal muscles are the key to better posture, a graceful stride and a healthy back.

Shaping up the abdominal muscles is quite difficult and along with our modern diets high in saturated fat and sugar developing 6-pack abs presents quite a challenge. No wonder we value it so much – it really is hard work. Depending on your current situation, you can develop a perfect set of 6-pack abs in aproximately as 9 weeks. Most people already have a 6-pack, the only problem is that it is covered in a layer of fat.
How to get great abs will help fulfill your plan.

You want an exercise routine that involves a variety of moves, which will help prevent boredom and challenge your body. The most important part of ab training is variation and form. Without proper form you can do 1000’s of reps and still get nowhere. As for variation, you should switch up your exercises every two weeks.

It is very important to remember that all ab exercises are not the same. In fact, there are some exercises that work your belly better than others. Don’t worry, if you read on you’ll find the description of the best exercises for your abs. I promise that if you try these gut-busting moves three days a week–together with a challenging cardio program to burn fat–you’ll see results in about a month. And, if you want to get that tummy in shape even faster, try five sessions per week and see the results for yourself.

Decline Weighted Sit-Ups

Did you know that Decline Weighted Sit-Ups are one of the best ways to develop the line that runs down the center of your abs?If you follow this regiment you will tear your abs to pieces (when done correctly). To do them, adjust a situp bench to where it is on about a 30 degree incline. Hold a bar (start out with an unweighted bar, or a wooden pole - something that only weighs about 1-2 lbs) behind your neck and, keeping your back straight, very slowly lower yourself to where your back is just off the bench.Next slowly come back up to where your body is parallel with the floor. The idea is to go really slow. The slower you lower yourself, the more it is going to work your abs. You should feel a deep tightness when doing this, not like the average crunch burn. Do about 10-20 reps, or to failure.

Bicycle Maneuver

Lie flat on your back on the floor with your lower back pressed to the ground. Place your hands beside your head, bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Lift your upper body and twist so that you touch your left elbow to your right knee, then your right elbow to your left knee as you alternate straightening your legs.

Leg Lift

Here is my next favorite exercise: leg lifts. Again, these aren’t your conventional leg lifts, where you are doing everything fast and not getting any results.Lie on a declined sit up bench with your legs toward the floor (yeah, its hard to describe, but I’m sure you know what I’m talking about). At a moderate speed, bring your legs and butt up and off the bench.Slowly lower your legs keeping your toes pointed. Try not to let your butt touch the bench at all (this will be the most difficult part, but when done right will give you the greatest ab pump).

Reverse Crunch

For this exercise you want to lie flat on the floor again with your lower back pressed to the ground. Place your hands beside your head, or extend them out flat to your sides–whatever feels most comfortable. Lift your legs in the air, and cross your feet at the ankles–keeping your knees slightly bent. Lift your torso toward your knees, pressing your lower back to the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction.

Captain’s Chair or Roman Chair

Get a tight grip the handholds, and press your lower back against the back pad. Start by holding your body up and allowing your legs to dangle. Slowly lift your knees toward your chest, then straighten back down.

Crunch on Exercise Ball

Take a position and sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Lie back on the ball until your thighs and torso are parallel to the floor. Place your hands behind your head, or cross your arms over your chest, and slightly tuck your chin in toward your chest. Contract your abs, and lift your torso 45 degrees. For better balance, spread your feet wide apart.
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You need to perform one set of 15 repetitions for each of these exercises three times a week, you’ll be well on your way to the tight, toned abs you’ve secretly–or not so secretly–desired. Just don’t spend more than 15 minutes at a time working your stomach; you’ll get tired and wind up resting too long between sets. Long rests give your muscles time to relax, defeating the purpose of exercising them in the first place.

Tips for a sure success and how to get great abs:

Make sure to do a hard contraction.When doing these exercises, make sure you squeeze your abs at the contraction points. This will help to ensure a long- lasting tightness.
Follow a routine everyday you exercise. Make sure you do abdominal work at least three’ times a week. Work it in every time you exercise, not just when you have time left over at the end of your workout.
Make sure you do a variety of exercises. While the five moves described here rank at the top of the American Council of Exercises list, doing any abdominal work is effective.

Don’t forget to burn the fat. Aim for 40 minutes of cardiovascular exercise at least three rimes per week. This is a crucial part to the ab equation, because if you don’t burn the fat, you won’t see the new muscles you’re working so hard to build.

You always want to increase the effort. To keep seeing results, boost the intensity of your workout as soon as the exercises start feeling easier. To do this, try resting less between moves or adding a few more repetitions.

Always eat healthy. A healthy diet plays a big role in toning your abs, so stick to a low-fat regimen that includes lean protein, fresh fruits and veggies and whole grains. Go easy on the bulge-building fatty and sugary foods, as well as the breadbasket at your favorite restaurant.
You want to remember it all day long. Try to contract your belly regularly as you perform your everyday duties. It’ll provide faster results.

Source for article:http://www.menintouch.com/blog/how-to-really-get-rock-hard-6-pack-abs/

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