How To Get Hard Rock Abs;)?
I really really wan to flatten out my stomach by June. I am not fat theres not really that much i have to flatten out but im going to the beach with all my friends in the beginning of june so i dont wanna feel self-conscious in a bikini in front of all my friends. so any diet ideas that would help. and exercise tips. thanks in advance
Diet and exercise will always be the best answer sense you can't spot reduce fat (only lose in one area). Cut back on simple sugars and drinks with high sugar content, drink water instead of Soda Pop. To firm up your abs I do series of exercises. When exercising your abs i find it very important to work on your lower abs before your upper abs. I start with laying in a prone position with arms straight and hands under you butt for support then with feet together and legs straight raise your legs 18" and lower 6" and repeat 15 to 25 times by 3 sets if you can't do that many to start build to it. Next I do reverse crunches. Bend your knees so your heels touch your butt with your arms flat on the ground to your side then raise your knees to your chest and with out letting your feet touch the ground curl your legs back down repeat 15 to 25 times by 3 sets. Next lying on your back slide up to a wall with your butt as close as you can to the wall, legs together and straight, cross your arms over the front of your chest crunch up and touch your elbow to your knees if you can or thighs if you cant curl up that far, repeat 15 to 25 times by 3 sets. Next do basic crunches lying on your back with your heels close to your butt and hands to your side elbow straight and hands 6" off the floor crunch up reaching your hands forward as far as you can curl and lower, repeat 15 to 25 times by 3 sets. If you do 25 reps x 3 sets of just those 4 exercises that's 600 reps and will give you a good building block for more advanced exercises.
Doing some good cardio added to this routine will help firm up your abs and really accelerate your results
Abs can be exercised daily. So be disciplined with exercising them and you will find good results.
(The best ab exercise I find are using weights/ankle weights or cables. I have linked a website I just found that has pictures a few of the exercises i recommended.) Good Luck and Have Fun at the Beach i
May 2nd, 2009 at 4:08 pm
Do "IT" alot
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May 2nd, 2009 at 4:42 pm
HAVE SOME SEX AND YOULL BE COOL
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May 2nd, 2009 at 5:15 pm
do some sit ups, a few more each time
or you can get the ab king pro, there are add's for it on T.V.
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May 2nd, 2009 at 6:00 pm
if u really wan to shed the lbs quick u should try HIIT which is high intensity interval training. Its kinda hard for the average person cuz u sprint alot
http://www.intervaltraining.net/
u can gget info here
it really works and really fast like i saw results in 2 weeks
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May 2nd, 2009 at 6:30 pm
I herd if you dance moving your hips and waist you build up your abs. Trust me it flattens you stomach.
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May 2nd, 2009 at 6:59 pm
Don't flatten it to much. A little belly on a girl is sexy to me. I think soft is much better than rock hard.
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May 2nd, 2009 at 7:33 pm
The only way to flatten out your stomach is to do a lot of cardio. Doing tons of sit-ups may build muscle, and the muscle may become more apparent, but the same amount of fat will be there. So do an even amount of cardio, and then include strength training (including sit-ups) and also stretching out those muscles will help. Oh, and good posture helps a lot too, so do back stretching and toning exercises, as well as just working on your front. Build up your "core" as they say. Those exercise balls help a ton, and if you don't have the greatest balance, and would feel more comfortable, they do make a 1/2 exercise ball, that has a flat bottom. However, the balance thing is something else to work for
As far as dieting, that doesn't really help. It is unhealthy, and you will only gain back the weight and probably then some. If you want to loose weight through eating healthier, it has to be a lifestyle change, not just a two week crash diet.
And, to be honest, I am sure that you look fine in a bikini. Looking good is also about exuding self-confidence. If you feel like you are rocking it, so will the people around you.
And here is an interesting website:
http://www.changingshape.com/resources/articles/abdominal-exercises.asp
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May 2nd, 2009 at 8:06 pm
Getting a nice set of abs is such a misunderstood process. It's actually a lot easier than most people think which is why most people are in a never ending quest to get that perfect six pack - it's because they're doing all the wrong things.
When you eat more calories than you burn, your body takes those extra calories and stores them as fat somewhere on your body. For some people, the #1 fat storage area is around the thighs and for others it might be around the stomach - it differs from person to person. Sometimes the fat is perfectly distributed around the body so it's not as big of a concern.
If an excessive amount of fat is stored around your stomach, the reason that you're not seeing your abs is because your body fat percentage is too high. What you need to do is create a calorie deficit (take in less calories than you burn) so that your body is forced to use its fat stores for energy. After a few weeks of doing this, you'll notice that your abs will start to show.
You first step is to figure out how many calories you burn each day. Use this calculator http://calorieneedscalculator.com for an estimate. Now you need to increase the amount of calories you burn by exercising more and decreasing the amount of calories you eat. Cut out junk food such as fast food, candy and sugar. Eat foods that are high in fiber: bread and pasta made from 100% whole wheat, brown rice, oats, fruits and vegetables.
You shouldn't ignore targeting your abs with sit ups, leg raises and twists but doing hundreds of sit ups won't do anything about the layer of fat that is covering them. Cardio and calorie restriction should be your main focus. If you need more details on getting a six pack, visit The Guide to Getting Nice Abs - http://www.straightabs.com
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May 2nd, 2009 at 8:33 pm
Diet and exercise will always be the best answer sense you can't spot reduce fat (only lose in one area). Cut back on simple sugars and drinks with high sugar content, drink water instead of Soda Pop. To firm up your abs I do series of exercises. When exercising your abs i find it very important to work on your lower abs before your upper abs. I start with laying in a prone position with arms straight and hands under you butt for support then with feet together and legs straight raise your legs 18" and lower 6" and repeat 15 to 25 times by 3 sets if you can't do that many to start build to it. Next I do reverse crunches. Bend your knees so your heels touch your butt with your arms flat on the ground to your side then raise your knees to your chest and with out letting your feet touch the ground curl your legs back down repeat 15 to 25 times by 3 sets. Next lying on your back slide up to a wall with your butt as close as you can to the wall, legs together and straight, cross your arms over the front of your chest crunch up and touch your elbow to your knees if you can or thighs if you cant curl up that far, repeat 15 to 25 times by 3 sets. Next do basic crunches lying on your back with your heels close to your butt and hands to your side elbow straight and hands 6" off the floor crunch up reaching your hands forward as far as you can curl and lower, repeat 15 to 25 times by 3 sets. If you do 25 reps x 3 sets of just those 4 exercises that's 600 reps and will give you a good building block for more advanced exercises.
Doing some good cardio added to this routine will help firm up your abs and really accelerate your results
Abs can be exercised daily. So be disciplined with exercising them and you will find good results.
(The best ab exercise I find are using weights/ankle weights or cables. I have linked a website I just found that has pictures a few of the exercises i recommended.) Good Luck and Have Fun at the Beach i
References :
http://www.ab-core-and-stomach-exercises.com/lower-abdominal-exercises.html
http://www.ab-core-and-stomach-exercises.com/leg-raises.html