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Exercises for Beginners who want a 6 Pack Abs

In this chapter, we will look at some ways a person who is only just beginning to exercise can gain that illusive 6 pack.

Certainly having a chiseled abdominal area is not just the dream of many men, but many women as well. Hopefully the information provided below will help lead them towards their goal.
As with any form of exercise, a person should only do as much as their individual fitness levels allow, and no more.

In regard to abdominal exercise routines when you are beginning, they should be performed at least 3 times a week. As long as you are doing your abdominal exercises correctly, you should find that you will be strengthening your lower, upper and oblique abdominal muscles at the same time. Carrying out such exercises will not only help to get that 6 pack look, but will improve your posture and hopefully avoid any injuries.

Before starting any exercise routine you should warm up. A good way of doing this is by stretching (raise your arms above your head and elongate your body and stand on tip toes).

Initially, when beginning with any abdominal exercises, you should aim to perform the desired number of repetitions for each set of exercises, and always have at least a 20 second rest between each set.

When beginning abdominal exercises, it is best that you start at a level you feel comfortable at�say about 10 repetitions in the beginning. Then slowly increase them each week by going up to 15 and then 20 (or as and when you feel ready to increase the repetitions). But remember to always take at least a 20 second rest between each set.

When strengthening the abdominal muscles using exercise. and for a much faster result. it is advisable that you increase the number of repetitions you do in each set and also varying your work out routines. Do not stick to the same set of exercises each time.

Now we will look at some exercises that a beginner can start with in order to improve their abdominal muscles:

Crunches.

Although this is actually quite a tough exercise on the abdominal muscles, it is ideal for people who have back problems, as it puts very little stress on the back.

First, lie on your back with your knees bent. Now with your hands behind your neck lift your head and shoulders under your shoulder blades are about 1 inch off the ground and hold this position for about 5 seconds. It is important that you do not tuck your chin in towards your chest whilst carrying out this exercise.

2. Chair Sit Ups.

With this exercise you need to lie down on your back again and place your legs on the seat of chair (it may be wise to ask someone to hold your legs in place for you, or if no one is around, then use a strap instead). Now place your hands either behind your head, or folded across your chest, and then slowly lift both your neck and shoulders off of the floor and touch your elbows to your knees. If you are able to, and want to work your abdominal muscles just a little harder, then try swinging each elbow towards the opposite knee, but do not let the elbow actually touch the knee.

3. Side Ups.

With this exercise, you should lie on one side of your body with your feet placed firmly on the floor and hands behind your head. However, beginners should keep the bottom of the arm at the side of their bodies and place the top of the arm over their chests. Now you need to slowly lift your head and shoulder (the one you are lying on) off the floor and then return to the starting position. Now roll on to the other side of your body and repeat the same exercise.

It is important for any person who is beginning to do a new exercise routine to only do as much as their bodies will allow and no more. Doing too much exercise before you are ready will only cause you problems afterwards.

　
　
　
　
Chapter 10: Abdominal Exercises for Women Who Want a 6 Pack

There are many great exercises for flattening a woman�s tummy, and so give them the best female abs possible. The exercises provided in this list are both safe and effective for all women, and can be carried out nearly anywhere. Also, these exercises can be carried out on a daily basis.

Tummy Isometric Crunch.

First, exhale and then suck in your stomach as far as you can (hold your tummy muscles as you are doing this exercise, which is tensing the abs) and hold it for about 15 seconds, relax and breathe. Now you need to visualize your belly button straight toward your back. This exercise needs to be repeated several times.

However, if you suffer from high blood pressure, then it is important that you do not hold your breath for extended periods of time.

2. Tummy Exercises (Rectus Abdominus)

Begin by lying on the floor on your back with your knees bent and feet placed flat to the floor. Now spread your knees and feet apart (the width of your hips).

Next place your hands gently, one on either side of your head (as support), and spread your elbows out so that they cannot be seen.

Now with your chin tucked towards your chest, gently curl upwards and forwards so that your head, neck and shoulder blades have been lifted off of the floor and the lower part of your back is pressed against the floor (if you want you can use a pillow to rest your head on and this will get your neck and head in to the correct position prior to commencing the exercise).

Once in the correct position hold, it for a moment, and then gently return yourself to the starting position.

Now repeat the exercise several more times.

However, it is important that when doing this exercise that you do not allow your arms to curl. If you are able to see your elbows, then you are not doing the exercise correctly. Also, it is important that you do not place your feet under anything, as this will only lessen the effect that is provided to your tummy by this type of exercise. However, if you find this exercise too difficult, then the next one may be easier for you to carry out.

3. Sit Back Flat Tummy Exercise

This exercise is particularly good for those women whose abdominal muscles are weak and have trouble lifting themselves off the floor, as in the exercise above.

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First, sit on the floor with your knees bent and your feet flat on the floors surface (if you want, you can secure your feet by placing them under a piece of furniture i.e., a chair).

Next, cross your arms over your chest and roll your head and shoulders forward towards your chest.

Now, very slowly and ever so gently, lean back, but make sure that you keep your head and shoulders tucked in towards your chest. Continue this movement until you begin to feel the muscles in your stomach starting to contract.

As soon as you feel this contraction then try to lean back just a little more, and hold this position until your muscles begin to shake. Hold this position for a further 5 seconds while your stomach muscles are shaking. Then after the 5 seconds slowly ease yourself back into the sitting position from where you started the exercise.

Again repeat this exercise after a few seconds.

4. Reduce Chewing Exercises

This is probably the easiest one of the exercises, as it involves you reducing how much you eat and thus reducing how much you use your jaw muscles. By eating less, you will lose the body fat, which stops people from seeing the great abs you are working towards.

Also, it is important that you take up some form of cardiovascular exercise on a regular basis, as this will help to burn off the unwanted fat.

You will also need to change your eating habits and begin to eat more healthy foods. Begin by eliminating fizzy drinks and junk food from your diet. By doing this, you will reduce the number of calories that your body takes in each day and which you will need to burn.

Also, besides doing the exercises suggested above, carry out some form of strength training for the whole body. Any increased muscle tissue in a person�s body will help to burn off those extra calories which result in weight gain through fat intake.

Not only does having good abs make a woman look great, but it means that they are much healthier. Both visually and physically, the midsection of the body is the foundation of anybody�s strength. Women who have weak abdominals are more often prone to suffer from lower back pain.

When women are first carrying out these exercises, the first thing they are looking to do is to build up their strength in the abdominal area. Only as time passes will they soon see the benefits of carrying out these exercises. But remember, when doing these exercises for the first time, you should start slowly, and gradually build up your strength and the number of repetitions of each exercise that you are able to do.

　
Chapter 11: Yoga Exercises � Great for Getting That 6 Pack You Want!

In this chapter, we will look at a number of yoga exercises which will help to remove abdominal fat permanently, and thus get you that sexy 6 pack look.

The first exercise we will be looking at is the Dhanurasana Bow Posture.

First, you begin by lying down on your stomach, then reach back and grasp your ankles. Now inhale. Next, lift up your legs, head and chest, which causes your back to arch into a bow. Hold your breath, and as you exhale, lie flat. This exercise should be repeated a further 3 or 4 times.

As you become more adept at this exercise, you should then start to include a rocking back and forth, and from side to side motion. While you are doing these rocking movements, you should slowly release and exhale the breath in your body.

Other benefits aside from helping you to achieve the perfect 6 pack from the exercises above are set out below:

It is a good massage technique for the abdominal muscles and organs.

2. It helps to treat problems related to the stomach, such as gastrointestinal disorders, constipation, upset stomach and those with sluggish livers.

3. It will reduce fat from the abdominal area.
However, this exercise should not be carried out by people who suffer from peptic ulcers, hernias or disorders that relate to the thyroid or endocrine glands.

The next yoga exercise we will be looking at is the Naukasana Boat Posture.

Again you need to lie on your back in the Shavasana position (the position which is used at the beginning and end of each yoga session). Now, stretch your legs with your feet together, and raise them about 10-12� off the ground.

Now stretch your arms around your head on the ground, and raise the arms along with the chest upwards after you have taken a deep breath, while balancing on your buttocks at the same.

You now let your arms lie horizontally to the ground with your fingers pointing towards your knees (in this position your body looks like a floating boat). While in this position, breathe normally. After 10-30 seconds, return to the Shavasana position.

This yoga exercise should then be repeated a further 8-10 times during each session, and you should always return to the Shavasana position when completing the exercise.

The benefits of this type of exercise on the body are as follows:-

It helps to strengthen not only the abdominal muscles, but those also in a person�s neck and shoulders.

2. It is a natural way of helping to relieve constipation.

However, for those people who suffer from either severe backache or hip joint disorders, this exercise should not be attempted.

The final yoga exercise we are going to look at is the Kapalbhati. Certainly this is one of the best abdominal exercises in yoga, which will help in removing unwanted abdominal fat.

First, sit comfortably on the floor in the cross legged position and breathe normally for about 1 minute. As soon as you feel composed you can begin the exercise.

What you need to do first is exercise the diaphragm. You do this by exhaling suddenly and quickly through both nostrils (which produces a puffing sound). You do not need to focus on inhaling, as this will be carried out automatically by your body.

You must ensure that the air is exhaled completely from the lungs using a sudden and vigorous stroke on the stomach, while you draw your abdominal muscles inwards. You must make sure that all your breath has been fully expelled. You will soon see that you will inhale more air automatically as soon as the abdominal muscles begin to relax.

A beginner should do this exercise in 3 rounds, and each round should consist of 10 strokes. It should take about 1 minute to complete each round.

If you wish you can take a little rest between each round, but throughout the exercise, the person�s chest must be kept still and not allowed to expand or contract and it should only be the diaphragm (which is moved for breathing) that moves, not the upper chest.

Over a period of a month, the number of strokes that you do per minute can gradually be increased from 10 to about 30 per order.

The main benefits of this form of exercise are not only to lose weight around the abdominal area, but also are as follows:-

It will remove unwanted toxins from the body and lungs.

2. It helps to tone the abdominal muscles.

3. It burns unwanted fat on the body.

As you can see the real benefit of these exercises are that they can be done in the comfort of your own home.

Chapter 12: Abdominal Exercises That Be Done in the Comfort of Your Own Home

For many people, time is limited, and they are unable to take time out to go to the gym to exercise. However, below are a number of exercises which can be done easily in the comfort of the home, without the use of any specialist equipment.

Probably the best known exercise that people use in order to strengthen the abdominal muscles is Crunches. This exercise is where the person brings their body right forward, while curling upwards in order to end up in a tight �V� shape. But there are a number of variations of this exercise available, and details are shown below:

Exercise Ball Crunch. This is where you lie back on an exercise ball and do a crunch slowly without the ball actually moving. Not only does this allow the person carrying out the exercise to keep a good crunch speed, but it also provides support for the back.

2. Full Crunch. During this exercise, you extend your legs out and put your hands behind your head. Then, as you pull yourself up with your hands, you push outwards with your legs. If this exercise is carried out correctly, you will be exercising both the upper and lower parts of your body.

3. Reverse Crunch. This is also sometimes known as the �V-Up� you lay on your front instead of your back. You put your legs in the air, and then, instead of bending your body towards your legs, you in fact bend your legs back towards you. This exercise has the same effect as the normal crunch, but is less strenuous, as you are lifting less weight.

However, as abdominal exercises have become more popular over the last few years, there are a number of companies who are trying to cash in by selling exercise machines or tools (which you put around yourself as you exercise and that rock you back and forwards). Yet research that has been carried out has shown that there is no difference in the benefits to be gained from either using one of these machines, or just carrying out normal abdominal crunches.

In fact, the biggest difference between the machines and normal abdominal crunches is the price (why spend good money for nothing). So in all honesty, it is best to avoid these kinds of products.

　
Chapter 13: Now a Look at More Advance Kinds of Abdominal Exercises

In previous chapters, we have looked at the types of abdominal exercises which can be carried out by beginners. But for those of you who have now gained more experience, you will want to move on beyond the more basic exercises, and start using some which are a little more advanced. Although you may find these exercises complicated at first, they are specially designed to focus on specific muscles, rather than all of them at once. However, it should be noted that no one should try these exercises until they are sure they know what they are doing, as you might not only hurt yourself, but also others around you.

The first two exercises that we are going to look at are ones which use an exercise ball.
The first exercise is where you lay on your side, and then place the ball between your legs. As you begin to tighten your ab muscles, you then use your hip muscles to gently lift the ball while still between your legs.

The next exercise not only involves an exercise ball, but a plank (or anything as long as it is off the ground by a few inches) as well. This exercise is very similar to a basic push up, but you have your legs balanced on the ball and then stretch out your arms until they are at some distance away from the floor.

In the next part of this chapter, we will look at some other exercises that you can carry out if you are more experienced.

The first is best done if there is someone else in the room. What you do is one of you lies on your back and puts their legs in the air, and then the other person holds the legs around the ankles and tries to bend them back toward the head. The whole idea of this exercise is for the person who is lying down to try and force their legs up, while downward pressure is being exerted upon them.

The next exercise will require a metal bar, or something else from which you can hang. You will then be able to do hanging abdominal exercises. What you need to do is hold on to the bar, and then attempt to raise your legs up as close to your chest as you can possibly get them.

It does not matter which exercise you do, as you will need to exercise all your ab muscles equally. Avoid trying to �spot reduce� in order to get rid of fat in one particular area of your body, but rather, do exercises that will get you fit all over.

Chapter 14 � The Easy Way to Get a 6 Pack

Many people who have attempted diets and exercise routines in order to achieve a flatter stomach without any success may turn to abdominal liposuction, or lipoplasty, instead.

In fact, it is very common that fat deposits within the abdominal area are the most difficult to get rid of, especially for women after they have had a child. Generally, the abdominal area is one of the best areas of the body where this type of cosmetic surgery is performed, but is generally not considered to be a medical necessity. As such, the cost and risk factors of such surgery should be taken into consideration before choosing to have it done.

Most abdominal liposuction surgeons perform this type of surgery using the tumescent technique. This method involves the injection of a solution of local anesthetic to the area to be treated. These fluids then help the area to swell and leave an opening where the liposuction tube can be inserted and navigated. k risk of blood loss and problems relating to general anesthesia are eliminated if this technique is used, and so the time a person needs to recover after this surgery will be reduced. Many doctors who carried out this technique claim that those treated can often return to work normally 3 days after the surgery has occurred.
When someone is considering whether to have abdominal liposuction there are a number of factors which should be taken into consideration.

Women, who have recently given birth, often find that pouches of fat have been left in the abdominal area, and are seemingly resistant to both diet and exercise in order to get rid of them. But according to many doctors who have performed this procedure on these women, they have reported back that they are happy with the results, and do not have to go through the procedure of having a tummy tuck as well. It has also been found that abdominal liposuction is effective in helping to eliminate the bulge that is often associated with women who have had a C-Section or a Hysterectomy.

One factor that you should take into consideration when deciding whether to have abdominal liposuction or not, is the actual location of the body fat. When looking at abdominal fat, doctors will refer to two types: one being superficial and the other being deep.

Superficial body fat, is that which exists between muscle tissue and the skins surface.

Deep (or intestinal) body fat is that which is below the muscle tissue, and is located on the body�s intestines.

While liposuction is great for removing superficial fat, it is not possible to use this method for removing the deeper (intestinal) fat.
Unfortunately, the only way to remove deep body fat is by altering your diet and taking up exercise, as there is no surgical procedure which is safe enough, or available, that can remove deep body fat.

However, the good news is that most people who wish to be treated using liposuction have superficial fat, and this greatly increases the success of abdominal liposuction for them.

Other factors which also influence the results of abdominal liposuction as to being successful include: prior obesity (whether you have previously been fat), your gender and your age. For example, if you have recently been obese, and then lost weight, the fat left behind is very fibrous and very difficult to remove. Also, people over the age of 60 tend to have more elastic, less firm skin, and thus liposuction is unlikely to provide them with the desired results of a flatter stomach. Finally, in respect to gender, as women have less fibrous fat pockets then men, abdominal liposuction is actually easier to perform on women than on men.

However, the real key to obtaining the desired results from having abdominal liposuction, and thus feeling satisfied with the surgery, is to be completely aware of all aspects of the procedure and be comfortable with what will be carried out.