Get The Truth About Abs

By admin 　http://www.winvistacentral.net/killer-ab-workout-routines/

killer ab workout routines

Many people think that the best road to having some amazing abs is to sit at home, lie on the carpet and do a crunch repetitions marathon. This is a very common approach but it will never lead to the killer abs you dreamed of.

You should know that the basic crunch exercise is only a beginners training exercise that has the sole purpose of building some body resistance. If you do about 50 to 100 crunches you will get stronger and be able to stand more exercises but your abs will not become perfect only by doing that.

Also, the crunch movement only works the abs when you do trunk flexion. But the trunk flexion is only one movement from the whole and complete abdominal exercise from a perfect ab routine. In conclusion, you will never get the perfect abs by simply doing one single routine. You have to do several exercises as part of a routine. This can be confusing but in time you will get the hang of it.

There is no need for an anatomy class but this article will be about figuring out the best set of ab workouts. Here are some exercises that do not need any equipment and they are ideal for training the abs.

Here they are:

1. 3×20-25 Reverse Crunch On Floor and then 30 sec to rest

2. 3×12 (5sec hold) Straight Body Side Crunch on Floor and then 30 sec to rest

3. 3×60 Plank and then 30 sec to rest

4. 3×20-25 Seated Russian Twists With Leg Cycle and then 30 sec to rest

And here is also a detailed description of how to do each exercise:

Reverse Crunch on Floor- Simply sit on your back on the carpet or mat. Flex the knees and hips to a fix 90 degree angle. Then bring your knees toward the chest by flexing the abdominal muscles. Make sure to keep a constant knee angle. After that return until the hips and knees are extended to 90 degree angles. Repeat the movement according to the plan.

Straight Body Side Crunch on Floor- On the mat, lie on your side and keep the hands straight out above your head, in perfect line with the body while the legs are straight. Lock the hands together and, simultaneously, raise the arms and legs up so that neither of them are above the floor. Hold the position for the prescribed seconds.

Plank- On your forearms and toes support the body and keep the abs really tight. Do not let hips sag and hold the position for the prescribed seconds.

Seated Russian Twists with Leg Cycle- On the mat, cross your arms across your chest and grab the opposite shoulders. Lean back to a 45 degree angle to the floor and easily rotate the trunk to the right while bringing the right knee towards your chest. With the left elbow, touch the right knee. Do the same on the other side for the prescribed number of reps. A full rotation equals one rep.

This is the simple way to have a great ab workout routine that you can do 2-3 times per week for up to a month, without any equipment.

About the Author:

Do you want to achieve sexy ripped abs? Visit GreatRippedAbs.Com for more articles and tips on getting ripped abs.
Check out the latest posts on abs workout and six pack abs.

Article Source: ArticlesBase.com – Effective Ab Workouts You Can Do At Home

Killer Workout: 14 Minutes To Fat Burning Workout Routine

Question about Ab workouts. (I’m asking you people who have mean 6 and 8 packs?

Is it better to do a small ab routine lets say 5-10 mins everyday, or is it better to do a hardcore killer ab workout like 20-30 mins high intensity. I know low body fat is a huge thing, I’m just looking for what some of you people do to get your ripped abs.

I do hard core ab crunches and jumping jacks 30 minutes a a session, 5 times a day.

Confidence Ab Twist Pro Exerciser $69.99 Confidence Ab Twist Pro ExerciserThe perfect solution for killer abs!Having the abs you dream of is a two stage process. First, you need to build strong ab muscles, and secondly, you need to strip away fat to expose them. The Confidence Ab Twist helps you achieve both by delivering both a targeted ab workout and an overall aerobic workout to help you burn the calories.The 360° motion helps define all your ab muscle groups – lower, upper and obliques, and the resistance adjustment dial helps you to achieve an effective workout, no matter what level your personal fitness is at. The swivelling seat targets legs, hips and buttocks, increasing your overall fat burn and helping bring out those abs!What’s more, the ergonomic arm bars and contoured back support help reduce stress on the spine, wrists, elbows, neck and shoulders, whilst the massage roller gives you a soothing, invigorating massage with every repetition.In just minutes a day, you’ll start to see real results in your abs and overall body appearance.Features: Straight forward assembly Folds down for easy storage Multiple resistance levels to tailor workout to any fitness level Ergonomic arm bars support key joints, and can be adjusted to deliver extra muscle toning to arms, shoulders, chest and back Swivelling seat helps tone and burn fat from lower body – resistance can be adjusted to suit Massage roller gives you a soothing massage

Confidence AB CRUNCH Roller Machine with counter $17.99 BRAND NEWConfidence AB Crunch RollerAb Crunch from Confidence targets abdominals with just one easy action! Isolate those hard to train abdominals with a patented rocking action. Crunch movement isolates and tones your abs! Cushioned headrest helps reduce stress on neck.You can perform oblique lifts and complete crunches to effectively targets your abs, and the cushioned headrest helps reduce stress on your neck.Ab Crunch Features: Allows for proper alignment – achieves maximum benefit from your workout Targets both upper and lower abdominal Additional elbow supports

Confidence AB MASTER Pro Series AB Trainer $29.99 NEW IN BOX Confidence AB Master Latest Model – The Ultimate AB TrainerConfidence's Ab Master 200 degree range of motion targets your upper, lower, middle abs and obliques all at once with one smooth up and down motion. All you need is just couple of minutes a day, along with proper diet and regular exercise, to tone and flatten your stomach in days, not months. Confidence's Ab Master rolling wheel action creates a smooth consistent motion to help you get a full range of motion that targets your abs and obliques, firming them quickly and easily. Adjustable resistance level, perfectly suited to any fitness level. Provides proper neck and back support to keep you in perfect form. Folds away for easy storage. Thick padding allows you to exercise in comfort and provides excellent support. Ab Master offers you different ranges of motions for different levels of resistance. It is also perfect for every fitness level, it has levels for the beginner to the serious exercisers.Measurements assembled : 146 Cm Long x 65 Cm Wide x 114 Cm HighWeighs 11.5Kgs Brand new

Confidence Power Twist Vibration Trainer $49.99 Confidence Power Twist Vibration TrainerThe modern and easy way to get in shape, vibration trainers deliver effective, targeted workouts in a shorter time than ever before. The power of vibration training is in its ability to recruit up to 100% of a muscle’s fibres several times each second. This compares to 40-60% recruitment once every few seconds in normal resistance based training. You can cram a total body workout into just 10 minutes (the equivalent to 60 minutes of conventional training).Scientifically proven to deliver results, you too can see improved tone and muscle definition, fat loss and overall body health in just a few weeks.The Confidence Power Twist goes beyond what a standard vibration trainer offers by integrating a twisting platform. This crucial innovation works your ab and core muscles on moves that would usually only recruit leg muscles, delivering even better results-for-time value.Benefits: Increases muscle strength Increased fat loss Improves circulation Improves fitness and general health whilst increasing metabolism Improves flexibility, balance and coordination Increases bone density Combats cellulite Improves muscle suppleness Low impact workoutSpecifications:Input Voltage: 100-240vFrequency Range 50-60HzSpeed Range 1-12Maximum user weight: 100kg

Confidence Abs Core Trainer $34.99 Confidence Total Abs Core TrainerRocket your way to your dream abs with the Confidence Ab Core Trainer. This revolutionary ab machine promises to shrink your waist with a simple exercise that concentrates on your lower, upper and middle abs as well as the hard to target sides. The Confidence Total Ab trainer will work you to tone your abdominals, strengthen your core strength and trim down your waistline with undeniable results!As well as offering support and assistance to you in abdominal crunches the Confidence Ab Core Trainer provides a resistance to the motion helping you to tone abs faster. This resistance targets all three sections of the abdomen, simultaneously working to tighten and tone without strain. The resistance and strength training helps to boost your metabolism, burning calories faster!Using the Confidence Ab Core trainer for only a few minutes a day in a routine of a balanced diet and regular exercise will deliver results within weeks.Offers a complete and comfortable support for your head and neck with a rolling action which simulates a gentle massage as you work out!Lightweight machine (5.5kg) Stowable and portable.Easy to construct so you can start exercising as soon as you receive it!Maximum user weight: 100kg

Confidence Fitness Foam Roller $12.99 Confidence Fitness Yoga Foam RollerFoam rollers were originally designed to relieve muscular tension along the spine, neck and shoulders. Today the benefits they offer to balance, muscular flexibility and dynamic strengthening have seen them incorporated into many Pilates and Physiotherapy routines. The use of them as part of a wide range of seated and reclining exercises helps to develop increased core stability.Features: Made from PE Foam Full Cylinder Roller Dimensions: length 36″ Diameter 6″ Weight 650gBenefits: Muscle re-education Enhanced balance Muscular Flexibility Helps develop core stability

Confidence LTT Twist Stepper with Power Cords $29.99 Confidence Lateral Thigh Trainer Twist Stepper Ideal for shaping and toning legs including inner and outer thighs, buttocks, calves, as well as your abs. Twisting, side-to-side motion engages abs to give a much more complete workout Included power bands also mean you can work your upper body at the same time Also features variable speed control to adjust the workout intensity Sturdy, stable base Compact design means easy storage when not in use On board multi function computer measures strides/min, time, total strides and calories burnt (batteries required and included) Weighs 11kgs Approx dimensions 45cm x 25cm x 55cm A premium quality stepper by Confidence USA

Confidence Stow A Bike Foldable Exercise Bike $74.99 Confidence Stow A Bike Foldable Bike SystemIncludes On Board ComputerThis great bike from Confidence Sports folds away compactly for easy storageGet in shape now in the comfort of your own home!Provides a lower body, low-impact, cardiovascular workout! (legs, hips, buttocks)Burns 4 times more calories than walkingFeatures: Adjustable padded seat. 4 function ( Riding Time, Speed, Distance & Calories) computer. Non-skid foot pedals with safety strap. Adjustable Magnetic Resistance for the ultimate workout. Quality construction that will last for years. Instruction manual and all necessary tools for easy home assembly are included.Recommended Retail Price: £299.99Dimensions: Fully Open : 27.5″ long x 15″ wide x 40″ tall Closed : 13.5″ long x 15″ wide x 49″ tall

Palm Springs 12kg Dumbbell Weights Set with Stand $19.99 Palm Springs Dumbbell Set 2 x 3kg, 2 x 2kg and 2 x 1kg weights Anti-slip neoprene finish Multi-function stand – legs swivel out to provide easy access during workout, and swivel in to store weights in space efficient mannerIncredible value, this weights set is great for toning arms, shoulders, back and more!

Confidence 20kg/44lbs Dumbbell Weights Set + Case $24.99 Confidence Fitness PRO Dumbbell Set with CaseSet consists of 4 x 0.8kg (1.8lbs) weights 8 x 1.6kg (3.5lbs) weights 2 x bars (weighing 2kg each) 4 x spin-on collars Durable plastic case Length 35.5cmAdjust the weight easily to suit the current workout or your strength level, with a recommended maximum weight of 10kg (approx 22lbs) for each bar.

Confidence Home Family Fitness Set – 6 piece $9.99 Home Family Fitness Set – 6 pieceThis set contains a variety of core exercise equipment for essential fitness and training. The set includes a thigh master The unique utility bag has been designed to organise all the piece of the fitness set while making them easily accessible and portable. Set Includes:Thigh master – This light weight and portable piece of equipment is designed to provide support and resistance whilst training and toning your thighs. This simple exercise can be repeated elsewhere on the body so the hips, arms, chest and back exercising of the body to achieve the same results.2 x Soft hand grips – Strengthen your grip and forearms with these sturdy spring coil resistance hand grips. The foam covered handles make exercise more comfortable to help you keep going.2x 0.9kg Soft Dumbbell -This staple workout item is ideal for adding strength training to any aerobic workout. Finished with foam covered handles for a comfortable grip.9 ft Skipping rope -Improve cardio-respiratory fitness as well as co-ordination and flexibility. Skipping is great for building bones as well as trimming down those hips thighs and backsides.Hanging utility bag with securing loops an pockets

Confidence Multi Combination training set $19.99 Confidence Multi Combination training setThis ultimate in portable training set contains all you will need to improve fitness and strength at home or on the move. Its unique design makes this a compact, storable kit, while maximising the equipment and exercise benefits.Set Contains: Twister Push Up bar – Enhance the benefits of the conventional push-ups and improve further on the push up bar. The Confidence twister push up bar allows a deeper stretch at the smae time as enabling your shoulder and wrist to rotate slightly. This targets the muscles more effectively building strengthening the stabilising muscles. The perfect challenge for those who need stretching beyond the push up. 2 x Dumbbell – This staple workout item is ideal for adding strength training to any aerobic workout. Chest Expander- As a modern alternative to springs, the resistance in the Confidence Chest expander is provided by heavy duty rubber tubing making it lighter and more portable. A versatile piece in the set, it can be used to work more than the chest, by adjusting where it’s used it can benefit the shoulders, forearms, triceps quads and the hamstrings. Carry bag

Confidence Fitness Kettle Bell Training Set $29.99 Confidence Fitness Kettle Bell Training SetThe kettle bell has grown in popularity in recent years, its use in exercises amongst athletes, martial arts and fitness enthusiasts has highlighted the role they play in an unparalleled training routine. Introducing kettle bells to a workout has proven to increase strength, endurance, agility and balance in addition challenging the individual further through all body movements. The kettle bells are the must have fitness equipment whether you’re looking to burn fat, develop your cardio fitness or increase your strength alike.Features: Weight Range: 8Kg 6kg 4kg 2kg Colour: Grey with colour coded weight label Easy grip handle

Confidence 'Pro Trainer' Magnetic Exercise Bike $139.99 NEW IN BOXConfidence Fitness Exercise Bike 'Pro Trainer' Modelwith on board ComputerExquisite new designLatest modelFeatures include:Get in shape now in the comfort of your own home!Provides a lower body, low-impact, cardiovascular workout! (legs, hips, buttocks)Burns 4 times more calories than walkingAdjustable padded seat.5 function ( Riding Time, Speed, Distance, Calories & Pulse – via grip) computer. Non-skid foot pedals Adjustable magnetic resistance for the ultimate workout.Quality construction that will last for years.Instruction manual and all necessary tools for easy home assembly are included.RRP £499Maximum user weight 100kgs (15.7st)About Confidence Fitness Confidence Fitness, based in Palm Springs, California have been making quality sporting goods for 40 years. The Sports HQ are now the official distributor in Europe selling direct to the public which gives huge savings over other comparable products.

Confidence Heart Rate Monitor with Chest Strap $19.99 Confidence Heart Rate Monitor with Chest StrapHeart rate training is considered to be the most affective way to reach cardio health targets as well weight loss. The Confidence Heart Rate Monitor is the ideal accompaniment for any workout or fitness regime, providing accurate readings and an alarm to let you know when you have met your target and to warn against going beyond it.Features: Wireless pulse measuring (with transmitter belt) Display heart rate value and heart rate percentage with different pulse field indication (blue, red green) Chronometer Two row display for split time measurements with 1/100 sec. Store and recall of up to 10 split time Memory recall after reset and during operation Calendar and time (12 or 24 hour format) Daily Alarm EL Backlight 30M waterproof Battery CR2032 Size: 51 x 62 x17mm

Confidence 2x Soft Dumbbells $4.99 Confidence 2x Soft DumbbellsAdd a strength training element to your aerobic workout.Features include: Covered in soft foam for a comfortable grip 2 x 0.5Kg aerobic dumbbells Adjustable strap for individual hand-size. Total length 21.5cm with 9.5 grip widthIdeal if you want: Toning Muscle building Easy to hold whilst cardio trainingPersonal Trainer says:”If you want to add to your aerobic workout try using light weights whilst training to take you further. This can help you tone as well as lose weight in one session.”Info: Weight – 2Kg Approx dimensions – N/A Approx boxed dimensions – Length 41cm x Width 11cm x Height 36cm User weight maximum – N/A Aseembly required/ time estimate – No

Confidence Elliptical Cross Trainer $69.99 Confidence Fitness Elliptical Trainer with on board ComputerBurns 5 times more calories than walkingNew Latest ModelFeatures include: Get in shape now in the comfort of your own home with the latest in fitness technology! Provides a total body, low-impact, cardiovascular workout! (legs, hips, buttocks, arms & shoulders) Burns 5 times more calories than walking 4 function on board computer (Time, Speed, Distance and Calories). Adjustable resistance . Forward and reverse motion Highest quality construction that will last for years that is comparable with any of the major manufacturers at a fraction of their cost. Instruction manual is included. Maximum user weight 110 kgs (17.3st) 124CM Long x 66CM Wide x 160CM HighCustomer CommentsThese are real results from a real customer using the Confidence Sports range. He wasn't paid to say any of this – he isn't an actor, a body double – just a truly satisfied customer. We didn't even ask him for the comments – he sent them in without prompting, sharing his joy in getting in great shape with Confidence.”I just wanted to let the staff know that I love my confidence elliptical trainer. This particular bike is really a smooth ride and easy on the ankles, knees, hips and back. I've attached some before and after pictures so you can see what this machine did for me!!! A colleague of mine was so impressed at how fast i lost the weight he came over my house to see this machine that I'd been talking about, it took him all of 30 seconds of riding it before he asked me where he could purchase one!” Andy, NY

Confidence 2 in 1 Elliptical Cross Trainer & Bike $79.99 2 in 1 fitness machine Confidence Fitness Elliptical Trainer and Exercise Bike with on board ComputerBurns 5 times more calories than walkingNew ModelFeatures include: Get in shape now in the comfort of your own home with the latest in fitness technology! Provides a total body, low-impact, cardiovascular workout! (legs, hips, buttocks, arms & shoulders) Burns 5 times more calories than walking 4 function on board computer (Time, Speed, Distance and Calories). Adjustable resistance . Forward and reverse motion Highest quality construction that will last for years that is comparable with any of the major manufacturers at a fraction of their cost. Instruction manual is included. Maximum user weight 110kgs (17.3st)Customer CommentsThese are real results from a real customer using the Confidence Sports range. He wasn't paid to say any of this – he isn't an actor, a body double – just a truly satisfied customer. We didn't even ask him for the comments – he sent them in without prompting, sharing his joy in getting in great shape with Confidence.”I just wanted to let the staff know that I love my confidence elliptical trainer. This particular bike is really a smooth ride and easy on the ankles, knees, hips and back. I've attached some before and after pictures so you can see what this machine did for me!!! A colleague of mine was so impressed at how fast i lost the weight he came over my house to see this machine that I'd been talking about, it took him all of 30 seconds of riding it before he asked me where he could purchase one!” Andy, NY