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There is a lot of discussion on the internet lately about an ‘easy route’ to those ripped abs you have always dreamed of. Theres no lying that girls love a carved set of abs, the question is will it give you the results.

Written by Mike Geary, a certified personal trainer and nutrition specialist…so he is a credible source, The Truth About Six Pack Abs e-book proclaims to reveal the secrets to obtaining rock hard abs.

The million dollar question is does it work? Yes, but like all exercise programs, it will require hard work and discipline to achieve six pack abs.
The thing that differentiates The Truth About Six Pack Abs e-book from other abs exercise e-books is that it doesn’t just focus on the exercises.

Truth About Six Pack Abs is a complete system; The Truth About Six Pack Abs e-book contains information about the anatomy of the abdominal areas (so you work the right muscles), list of the best abs exercises (including pictures), meal suggestions and how all these aspects work together to achieve six pack abs.

One of the best things about the e-book is that many of the abs exercises listed do not require you go to the gym or use special and expensive exercise equipment. The e-book also contains many helpful tips and information that you might never have heard before; such as the effectiveness of dumbbell momentum exercises, doing ab exercises after cardio workouts instead of before to prevent back injuries, and many more.

Don’t let the over-hyped, scammy advertisements turn you off. The Truth About Six Pack Abs e-book truly does contain sound advice on how to achieve six pack abs and is definitely a buy!

A Little More About Me

My name is Andrew, I’m generally quite lean and athletic, I drink, eat more or less what I want, my aim is to give advice on getting that body and ’6-pack’ you have always wanted and share with you the things I have used to obtain a six pack all year round.

Since I have been training the most talked about feature seems to be my abs over any other part of me, for some reason many people have this fascination of the so called ’6-pack’. People seem way more impressed than big arms, legs, chest..

So you want to have washboard abs. And you want to know how to get a six pack quickly.

You’re very concerned with discovering the absolute best workouts which will result in a flat stomach and hard abs.

Since you want to know how to get a six pack quickly, you need to understand that most ab workouts are not effective at getting rid of belly fat. Most of us have at least some excess fat in the region of our abdominals. However, most of us do not have a good understanding of the best way to get rid of that extra stomach fat.

Many people look for some fast and easy way to exercise their abs to quickly get rid of belly fat … like some type of miracle cure. As a result, most people are looking for exercises and workouts which are actually inappropriate for losing their belly fat.

You must realize that workouts which specifically target your abs do not get rid of unwanted belly fat. The ab exercises simply tone and strengthen your abdominal muscles which lie beneath your belly fat. In order to get rid of belly fat you must focus your daily workouts on increasing your metabolic rate. A rigorous full body workout will result in greater burning of fat. That’s the start of how to get a six pack quickly.

You also need to understand that strenuous full body cardiovascular workouts alone are not the correct answer to getting rid of belly fat. You must adopt a whole body training program that includes high intensity resistance training.

Anyone who wants to know how to get a six pack quickly must understand that high intensity resistance training along with a balanced diet full of healthy nutrients consumed on a regular basis is the real key to getting rid of the belly fat that covers the abs. Even though ab exercises like crunches and leg raises are a great start to how to get a six pack quickly, you must also focus on getting rid of the belly fat that covers your abs. You’ll want to get rid of your belly fat so you can see that great six pack.

Of course, ab-specific exercises are certainly helpful when mixed into your daily workout routine. Ab-specific exercises help to tone and strengthen your abs. They also help to create a more healthy back and improve posture when practiced correctly. Just remember that ab exercises are not highly effective in getting rid of belly fat.

A balanced diet full of healthy nutrients consumed on a daily basis and appropriate high intensity resistance training are your keys to success.

Most people struggle with stubborn body fat, an expanding waistline, or low back pain, and they’re frustrated with all the conflicting and confusing information about abdominal training and fat loss. These people are looking for the quickest way to flatten their stomachs, sculpt their six packs and get rid of body fat. Golfers and other athletes are looking for step by step plans that can produce results without sit ups, endless crunches, or worthless infomercial junk.

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With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six pack abs that everyone desires. If you haven’t already seen me around online somewhere, I’m the creator of one of the most popular abdominals and fat loss programs on the internet.

So in this article I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existance for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up.

Pay attention, because once you get this stuff right and start using these techniques regularly, you’ll be showing off your ripped abs in no time flat, whether it’s at the beach, at the pool, in the bedroom, wherever… Just think how great it’s going to feel when people are complimenting you on your washboard stomach!

Alright, here’s what make’s The Truth about Six Pack Abs different:

1. The main focus of this program is NOT abs exercises… And, better yet, this program consistently get’s BETTER results by NOT focusing on abs exercises!

I know that sounds counterintuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

Let’s get this straight right now… Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Six Pack Abs Program.

Now don’t get me wrong. It wouldn’t be an abs program if I didn’t show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning effect.

This is the main reason that this program will be MUCH more effective for you than any other abs programs you’ve ever tried before. You’ve got my word on that.

2. This program uses none of your typical boring monotonous cardio routines.

In fact, you don’t have to do any typical cardio if you don’t want to! I actually recommend against it.

Seriously, almost every program out there tells you that you MUST do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.

The truth is that this is not only unnecessary, but it can actually be counterproductive if you’re really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are ALL WRONG when it comes to maximizing these effects!

Now you’re probably thinking that since I’m against typical boring cardio routines, then that must simply mean I’m a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.

However, I also use a special exercise combination and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training. And that’s saying something, because interval training kicks butt! You’ll find out how this system works inside the program.

Want proof that you don’t need typical long-duration steady-pace cardio?

Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.

To give you a real life example… Personally, I haven’t done what most people would label “cardio” in probably well over 5 years, and I’m actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60’s years ago when I used to do typical cardio and strength training routines like most people do.

This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Six Pack Abs.

3. This program does NOT revolve around having to use supplements or “fat-loss” pills.

Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I’ve been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won’t promote something to my readers that I don’t honestly believe in.

The fact is, I’ve learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some “magical” solution to your struggle with getting that lean ripped body that you’ve been wanting for years. In reality, most supplements do nothing at all to help you improve your body.

Don’t get me wrong… I’m not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won’t create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can’t find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies.

But the fact is that real food is always better for you than processed supplements (as long as you pick the right “real foods”). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.

I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it’s just plain against my morals to rip people off like that.

Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice.

4. This program does not revolve around using any fancy “ab machines” or “ab gadgets”.

In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news… You were ripped off!

The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises.

Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely NOTHING to burn fat off of the abdominal area!

Again, losing the fat that’s covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Midsection Meltdown program.

5. This program does not include some sort of fad diet or gimmicky diet trend.

None of that here. I promise you won’t be given any more crap about needing to eat “low-carb” or “low-fat”, or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.

The fact is that they need to come up with some sort of different “angle”, so that their diet program appears unique and gives the media something to talk about. That’s why there’s always some gimmick, like low-fat, or low-carb, or high protein, or the “colors diet”, the “low glycemic index diet”, the fasting diet, the cabbage diet, and so on.

Instead, I wanted to give you the TRUTH about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don’t already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can’t remember the last craving I had. It had to be more than 5 years ago… no joke!

Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not… We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.

I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six pack abs.

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Getting six-pack abs has become one of the popular choices to keep the body fit and healthy among women. This is because it does not only guarantee a fast way of improving muscle but also the body’s endurance and strength as well.

Experts say that for a woman to develop six-pack abs, she must undergo workout training where the exercises are designed to develop the muscles in the torso area. Here, the woman’s muscles exert force against different forms of resistance like free weights, which greatly aids to the development of wonderful six-pack abs.

Strength training as the key to six-pack abs

Women who are looking forward to having six-pack abs must undergo strength training so she can endure all the physical requirements of her goal. To start with, it is ideal to do strength training exercises at least 3 times a week for at least 20 minutes or so to prepare the muscles for more rigorous physical movements.

Aside from preparing your body’s muscle for more extreme physical exercises, strength training can also give a woman firm muscles for a great looking physique in the future. Studies show that strength training is very important for women who are gearing towards having six-pack abs because it can increase the endurance and strength of the developed muscles that can allow women perform tasks daily with lesser exertion and effort. This can also improve the working capacity of the muscles buts also aid the body’s coordination, balance, and blood circulation as well as the strength of the joint, ligaments, and bones.

Experts say that to be able to develop muscle and achieve six-pack abs through strength training, women should always make it a practice to stretch before she starts and after she has performed some weight exercises to prepare the joints for the pending motion during the weight lifting. Stretching is very important for beginners because it can reduce soreness after the exercises and can help prevent cramped muscles while increasing the range of your motion.

Women who are doing workouts to get six-pack abs can do common stretching exercises such as warm-ups that include flexibility and stretching exercises to keep the muscles supple, increase the joints’ range of motion, heart rate and body temperature, and blood flow to muscles, enhance flexibility, and improve coordination. Cool-downs are also important to return the heart rate as well as the blood pressure to resting mode gradually. Since they are composed of slow walking and stretching, it can relax the sore muscles during and after the exercise.

After stretching, the strength-training exercises can help women who are into the trend of getting six-pack abs:

  • side shoulder raise which focuses more on arms, thighs, elbows, and palms to give more strength to the shoulder;
  • front shoulder raise which highlights the arms using thighs and palms during weight lifting repetitions;
  • upright row which is good for the shoulders, neck, and upper back because it strengthens a woman’s upper back to endure more activities;
  • biceps curl which is good for strengthening the biceps or the front arm by curling it upward using repetitive motions up to the shoulders; and the
  • one-arm dumbbell triceps curl which is the most ideal strength training for women who are looking forward to perfect six-pack abs because the effort exerted here benefits almost all parts of the body.

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At one point in time, every last one of us passionately wanted a chiseled rock-hard mid-section. We all want to know how to get great 6 pack abs. Well here is one of the best kept secrets. It is the most coveted body part, the symbol of sexuality.

In study after study researchers and health specialist alike have found that decreasing fat in your abdomen, and waist to hip ratio is the single most significant step that you can take to stay healthy for life, and age gracefully.

Most of us have given up on the idea because our quest has for naught. We have been flooded with miss-information from fad diets, fat burner supplements, to exercise gadgets, promoting six week transformations with dramatic before and after photo’s, etc. The key to that coveted six pack is not one thing, it is four things.

Bringing your body-fat level down by:

  1. Following a precise nutrition plan that has the right amount of protein combined together with the right amount and the right type of carbohydrates spaced strategically through-out the day, and around weight training and cardio sessions.
  2. An intelligent cardiovascular program
  3. An optimistic athletic mid-set
  4. Building up the muscles of the mid-section, and building up all other muscle groups

In this article let’s focus on #4.

The secret weapon for developing the musculature of the abdominal wall is a little known exercise called the ab vacuum. It targets you inner most abdominal muscle, the transverse abdominis (TVA for short). Most people don’t even know they have one let alone how to activate it.

The TVA is like a corset, it is your own internal weight belt, holding your internal organs in place. It is the foundation for the rest of the abdominal muscles, the internal and external obliques, and the rectus abdominis. If you have done crunches and leg-lifts until you are blue in the face and are still unhappy with your mid-section, this information could take your quest for that fit chiseled mid-section to the next level.

There are other benefits to strengthening your TVA.

  • It is the only exercise that has the ability to actually make your waist-line smaller.
  • By working and strengthening the TVA you are actually giving your spine more support, so the risk of a vertebrae or a disc slipping out of place is less. Did you notice that the old leather weight belts are not used anymore? That’s because we learned to tighten up our own internal weight belt on exercises verses using an external weight belt that shut off the need to activate the TVA which lead to injuries.
  • Better sex. When you strengthen your TVA with the ab vacuum exercise you will be using your diaphragm and you will also strengthen your lower pelvic floor muscles (ala a kegel squeeze). To perform a kegel exercise, squeeze your pelvic floor muscles, as if you’re trying to stop the flow of urine mid-stream. Stronger pelvic floor muscles help women achieve orgasms and help men achieve and maintain erections. It also makes the orgasms more pleasurable. As soon as I tell my clients this, you can always be assured of overtraining of the TVA.
  • You can work the other abdominal muscles more effectively. You can’t shoot a cannon out of a canoe. You can’t have strong walls on your building if your foundation is weak. When you strengthen up the foundation of your mid-section you will be able to perform your other abdominal exercises with more focused intensity. You will be able to feel the difference in weeks.
  • Athleticism– The TVA is the deepest abdominal muscle group there is. It is truly the core the core. An athlete can have excellent cardiovascular condition and have strong leg and back muscles, but if his core muscles aren’t in optimal condition, this creates a weak link in the bodies muscle chain that affects all his movements. All movements and reactions start at the core. If core muscles don’t do their job to stabilize and move the torso, then arm and leg muscles will overcompensate, trying to do a job for which they are ill-equipped.

To get in tune with and activate your TVA simply place your hands around the sides of your body at your pelvis. Flatten your stomach by gently pulling in your gut, or pulling your belly away from your waist band. You can feel the TVA at work as it reduces the diameter of your torso in that area. This simple exercise also demonstrates the involvement of the abs in respiration, particularly exhalation.

I have put on an incredibly unique twist to this exercise. The combination of two little known exercises takes the effectiveness of this core exercise to the next level. Basically, I have combined an ab vacuum with a kegele squeeze. Most women know what a kegel squeeze is. In child birth it gets the lower pelvic floor muscles stronger which aid in the pushing for child birth.

For men, when trying to perform a kegel squeeze, think about stopping the flow of urine mid-stream while pulling your belly-button back toward your spine (as you exhale about ½ of your lung capacity). Also try to think about squeezing your sphincter muscles or like you have a quarter between your butt cheeks and you don’t want it too fall out.

Now lets perform the exercise

To begin, lie on your back with your knees bent at a 90, feet flat on the floor and the small of your back pushed flat into the floor. Take in a very slow long breathe and start to slowly exhale ¾ of your air while you are pulling your belly button down toward your spine (I like to put my index finger on my belly-button and feel it raise as I take the long breathe in and then feel it start downward as I exhale ¾ of my lung capacity). While at the same time pushing your lower back into the floor and drive you chin down toward your chest slightly.

Once you have ¾ of your air out hold your breathe and suck in through your throat with your breathe being held for 5-10 seconds. As you are holding your breath and sucking in, think about pulling your innards up and under your rib-cage. It is called the ab vacuum for a reason, it is a little hard to come out of it and resume your normal breathing. But you will, and once you do relax and take a couple breathes and repeat. Starting out do 1 set of 6-9 repetitions, 2-3 times per week.

You can do the ab vacuum anywhere, and need no equipment. It’s a great way to wake up, or to end your day. It will take lots of practice and each week you will be able to feel the muscles working more and more. Once you get good at the technique you will be able to feel a ½ circle burning sensation in the pubic area.

Don’t be alarmed, just feel good about mastering one of the most unique and effective abdominal exercises out there. Please don’t give up on this exercise, once you master it you will be able to reverse gravity, and start to put back in place what years of inactivity and bad posture has started to let hang over your belt line.

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If there is one thing that most people are really looking for when they start to work out, six pack abs are it. This is the ultimate image associated with people who are in shape, and as such, you should not be surprised that most people spend a lot of time working very hard to achieve the perfect abdominal area. While this is not the easiest thing to achieve, it is not impossible. With some work, you should be able to get awesome abs and the six pack you’ve always wanted.

Strength-Training, Cardio And A Low Fat Food Intake Create Enviable Abs

The first thing that you should keep in mind is that no six pack ab workout plan will work for you unless you are definitely going to keep on working your abs out regularly and consistently. Make sure that you do a variety of both upper and lower abdominal exercises so that you develop the full six pack. With some hard work, you should be able to achieve the look you want.

The second thing that you should realize is that these ab workouts will only help you if you incorporate a basic fat burning cardio program for 30-45 minutes, three to four days per week at 75% of your maximum heart rate. And remember that beginners will have to start slowly.

After all, it is not physically possible to work off the fat in just one part of your body – you have to workout in order to make yourself leaner overall. Cardio fat burning exercises will help you lose fat instead of just muscle and water weight – which is not something that will happen if you just go on a regular diet.

The third and final point here is that abdominal definition is seriously dependent upon diet. The abs are always the last place on your body to lose fat, thus you will have to be quite strict with your diet and meal plan if you want to have awesome abs – Just remember our little tip: EVERYONE has abs, it’s just that most people have a layer of fat over them. If you want to see them, you need to LOSE the fat!!

The most important tip for a healthy, low fat food intake is to eat smaller, more frequent, nutritionally balanced meals. Divide all your food amongst six small meals per day (eat a complete meal every 3-4 hours) in order to have the food convert to muscle rather than fat.

We recommend that you limit flour products like bread and pasta and replace them with complex carbs like brown rice and oatmeal. Cut back on fatty foods and eat lots of high quality (preferably organic) protein like skinless chicken, lean beef and baked or broiled fish. If you follow these basic guidelines you will be well on your way to unleashing your abs within and proudly displaying them on the beach some time soon!

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The point of this article is to help you grasp the big picture of getting six pack abs.

In short, to get six pack abs, you need to get leaner and develop your abs’ musculature. This is done through training and nutrition. The topic of nutrition is covered extensively elsewhere on the net: I won’t delve in it.

Training-wise, to build six pack abs, you must combine cardio exercise, weightlifting, and abdominal exercises. All three are important, and to really get results you must do all three.

Cardio makes you leaner, which is necessary if you want your abs to show.

Weightlifting makes you leaner, too, by increasing your resting metabolic rate and the amount of calories you burn at rest. Good weightlifting routines for fat loss are also available elsewhere online. I recommend Lyle McDonald’s Ultimate Diet 2.0 (which integrates nutrition and training for superior results: best for serious trainees) and Craig Ballantyne’s Turbulence Training (this one is more beginner-friendly).

Finally, abdominal exercises are needed to define your abs and give them the six pack look.

Simple enough? OK, let’s get serious.

Cardio comprises long, slow cardio and interval training. To get six pack abs quickly, the best approach is to do both. Since interval training is better than long, slow cardio, if you’re short on time, do interval training only.

Abdominal exercises can be divided according to which area they put the emphasis on. All exercises activate the whole abdominal region, but each one targets a specific area more than the others. They can put the emphasis on the upper and middle abs, the lower abs, or the side abs.

So where do we go from there? Well, to sum up, to get six pack abs you need good nutrition (covered elsewhere) and effective training (including cardio, weightlifting, and abdominal exercises). Cardio comprises long, slow cardio and interval training, whereas abdominal exercises can target the upper and middle, lower, or side abs.

The web has a few good sources of information on these topics-I mentioned some. But searching the web is a hassle. If you value your time, want quality instructions, and would like to get six pack abs sooner rather than later take a look at my six pack abs solution below. It gets results-guaranteed.

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Six pack abs are desired by almost everybody. Getting those washboard abs are becoming a necessity because of long and convincing infomercials that we see a lot. There are numerous abdominal exercise equipment in the market nowadays like abdominal belts, abs-rockers, abs-lounges and many more.

When choosing for the correct equipment you would need to consider some things first. You should not be deceived into buying fancy equipment which you do not really need. You can do some research about abdominal exercise machines and workout equipment before you buy them. The selected equipment must be easy to move and easily detachable.

Before attempting any rigorous fitness schedules at home with the newly purchased machine, consult with a doctor first regarding injuries and medical conditions. Make sure to follow the manufacturer’s instructions for maintaining the machine. All said and done, the bottom line is any piece of exercise equipment is a good choice if one uses it.

So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed or made from weak, undependable materials; some can even be dangerous to use. Strained or torn abdominal muscles are incredibly painful, and can put you on the shelf for a long time. Buying poorly designed abdominal exercise equipment is a risk you don’t have to take.

There are steps to ensure that you are choosing the correct abdominal equipment for you:

  1. Choose the equipment based on how much space you have and how intensely you plan on working out. If you live on a small apartment, you may wish to opt for smaller devices.
  2. Make sure to adjust your abdominal equipment so that you are comfortable throughout your exercise. Lay your towel where you can easily get it to absorb your sweat.
  3. When picking up or using weight, make sure that it is not too heavy or it will injure you and will make you fall.
  4. You can interlock your feet, ankles, or knees in the abdominal equipment you are using. This would give you added support and stability while working out.
  5. Begin by inhaling , tightening your abdomen back toward your spine and then raising your neck and head a few inches off the ground. Exhale as you roll up. Support your head with your hands so you don’t strain your neck.

Some great pieces for your workout include:

1) Stability Ball Exercise Ball

The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.

2) Medicine Ball

The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout.

3) Ankle Weights

Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.

4) Cables or Resistance Tubes

Here is another way you can add resistance to your abdominal muscles to break through strength. You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.

There are number of equipment in the market that you can use to get yourself six pack abs. Your just have to choose the correct one and the one that suits your needs the best.

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Have you noticed that most people will never fail to include abdominal muscle exercises in their routines and yet somehow or other, they can never own that coveted 6 pack abs?

Have you been religiously doing your abdominal muscle exercises? Is your abs showing to your satisfaction? No? Why? Do you know that your abdominal muscle is one of the easiest muscles to build but yet why is it that most people have difficulty in developing that 6 pack abs?

Here is the truth. Those of you who are working out your abs regularly do probably own that much sought after six pack. Yes, you do. The only trouble is that your belly fat is covering them. Your abs will not show up well if you have a body fat ratio of more than 12%.

The more fat you burn off, the more defined your abs will be. You will own that rippling washboard abs when your body fat is 10% or less. So if you have fat on your belly, forget about abdominal exercises and burn off the fats first.

There is another reason why people put in so much effort to develop their abdominal muscle and yet their abs are not showing although they have low body fat. Again, there is a simple explanation. They are doing the wrong exercises and working out in bad form.

Let’s take for example the most common abs exercises, the sit up and the leg raisers. Everybody seem to be doing these two exercises not knowing that these exercises really don’t do much for their abs. Don’t believe me? Ok…try this. When you do your sit up or leg raisers, place your palms on your hip on the area connecting to your thigh and perform the exercises.

Tell me what did you feel? Ahhh….you are getting it. Those muscles there are doing most of the work. Those are your hip flexor muscles. Since your hip flexors are doing most of the work, how can you develop your abs effectively?

So you say, from now on I will do crunches instead. Well, I have another surprise for you. Most people perform their crunches wrongly too. Think about it. Why is the exercise called the “crunch”? It is because you must squeeze your abs so are that you are crunching them.

In order to squeeze your abs hard, you have to curl up like a prawn and breath out all the air in your lungs at the top position and then squeeeeeeeze the muscles so hard that you feel a burn. That will take a few seconds to crunch out all the air before you lower to the beginning position again. You can’t do this effectively if you just go up, down, up down, up down rhythmetically.

So, if you have been doing hundreds of crunches everyday with minimal result, now you know why. In fact, it is almost impossible for the average guy to do tens of properly performed crunches and not to say hundreds of them. The same squeezing principle applies to other abs exercises.

Ok, now that you know why your abs are not showing up well, so get on with burning your fats and perform your workout in correct form. You will then see your 6 pack abdominal muscle in no time.

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Washboard, killer, six pack abs. Good looking guys and women with excellent midsection are admired and make other people’s jaw drop. If we can just do a hundred sit-ups a day, then it is possible to get the perfect abs that we want.

Myth alert!

It seems like not all the things that we heard from “experts” or overheard in the public areas are true. Maybe the reason why we are not getting those perfect abs are because we are not doing it right. Then that would be such a terrible waste of our time. So we need to know the myths and what is real to get the chiseled abs we want.

Six pack Myth 1: Abdominal muscle is different from regular muscle.

Muscle is muscle. Abdominal muscle is the same with our biceps and lats. The only difference is the location. Abdominal muscles are not resting on a bony surface, instead it is against the stomach and intestines. There is no significant difference whatsoever.

Six pack Myth 2: Strong abs means a strong back.

The key to a strong back is a balanced abdominal muscles. You can work your abs, but no more and no less than you work your other muscles throughout the day. There are heavy emphasis on working your abs, this heavy emphasis is often misunderstood to be the contributor of food health. Infomercials give the false belief that by working out just one part of your body will give your health great benefits.

Working out and exercise should not just be concerned with one part of the body. What you need is an overall body fitness to be healthy.

Six Pack Myth 3: You have to train your abs at least every other day.

They say that you need to train your abs hard enough twice a week, that is to give them time for recovery. The key is to choose exercises that fatigue your abs, so that they actually need recovery time. Include exercises that use the abs functionality. Since abs are used to stabilize the body, holding a push up position without letting your body sag will really feel and develop your abdominal muscles.

Six Pack Myth 4: To gain results, high repetitions are required.

The key to abdominal gains is the to overload. If you aim abdominal endurance, the more crunches you do each time, the more you can do later on. It does not strengthen the abs very much but it also eats up most of your time.

Six Pack Myth 5: Hard rock abs can be attained by doing a lot of sit-ups.

Many doctors say that sit-ups and crunches are the work exercises and perhaps should never be done. A common mistake done during crunches, is throwing the neck out. Crunches and sit-ups cause the abdominal muscles to be pulled to tight, this excessive pulling put stress on the neck or what is known as throwing the neck out. The overuse of crunch type exercises may even lead to the reduction of thoracic extension and contributes to bad posture.

Six Pack Myth 6: It takes years to get great abs.

Everyone has abdominal muscles, you just need to train them in the correct order and reduce the fat surrounding them. For some, it would take a few weeks. For other it may be longer. Different body type develop at different rates.

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Why you do not have “killer abs” or that “6 pack” Abdominal Muscles?

Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it’s the six pack abs meaning that your abdominal muscles showing up with beautiful definition. The abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Women are instinctively drawn towards a man brimming with health and fitness because it is a primitive indication that the man is strong enough to protect her and her brood.

A rippling six pack abs is one such indication. So is it any wonder that in every gym, you will see men of all ages doing crunches, leg raisers and sit ups religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see their abdominal muscle in its glorious splendor. Why? The following fitness tip will show you why.

You may not like what I am going to give to you straight in the face here. But I will give it to you anyway. So here it goes. Listen up carefully. You may do a zillion crunches a day, then another another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abs because it is covered by the blubber of fat.

In fact, your waistline will become bigger because you are adding muscles underneath the fats! So instead of having a slim waistline and showing off your abs, you will have a bigger waistline and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abs will show. That I promise you. It is just that simple to display your abs. Lose fats! That’s all.

Late night TV commercials or magazines has been telling you that you can have well defined abs by using this gadget or that electronic gizmo. Do you really believe that it is that simple? If it is so, then everyone will have that six pack abs in no time, won’t they? Then why isn’t that so? Because it doesn’t work that way.

To lose fat effectively and permanently for your abdominal muscles to show, you must include a mildly deficit calorie restriction diet, frequent cardio workouts and strength training with weights to build muscle so as to raise your metabolism in order to lose weight and burn fat naturally. Your weight loss goals will not be achieved effectively or permanently when any one of the three elements is done wrongly or not even incorporated in your slimming program. I repeat the three elements again :-

a) A mildly caloric deficit diet – A mildly caloric deficit diet to help you lose weight.

b) Frequent cardio workouts – Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.

c) Weight Lifting to build muscles – Build muscles to burn fat permanently as muscles use up more calories from your food for energy. Lifting weights will also give you a well toned body and help your abs to show.

Forget about any fad diets or popping slimming pills . These may work initially but in the long run, they are bound to fail.

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