The illustrated Ab exercises will help you to get there, remember though, it is not enough to do Ab training but also watch your calories make sure to include aerobic and anaerobic workout with the Ab exercises.
The reason I call it “ achieving the Ultimate Goal: Functional Flat Stomach” is for a major one and that is…when you reduce your body fat around your midsection and gradually have a leaner and flatter stomach, the whole body begins to lose body fat proportionately.
And I’m talking about arms, thighs, butt, and so forth…it is like killing two birds (or even more in that case) with one stone.
A Functional Abs is not very hard to obtain as many people might think, that is if you understand the simple steps behind it. Nevertheless, for many people it’s not easy to follow.
Let me briefly explain this dilemma; it is simple because you need to lose body fat around your mid-section where it’s covering your six abs and oblique (love handles) muscles.
At the same time you need to exercise all the muscles around your midsection so you can obtain a functional flat stomach. And the illustrated Ab exercises will take the guess work out of it.
So, why Ab training should include different Ab exercises? Well the major 2 steps are:
• When performing several Ab exercises that include different directions this way you are involving more than the “Abdominal” muscle around your midsection.
• You burn enough calories so you lose your excess weight and become leaner, and…
So that’s why I call it simple because it requires only a few steps, however, many people don’t follow these steps for various reasons and here are some major ones:
• Do NOT exercise enough to burn calories (but they think they are), so the fat is staying @ the equator line undisturbed
• Do only one abdominal exercise. It’s like there is only one muscle around your midsection and moves only one direction?!
• They’re following a diet that is not realistic and eventually quit just to follow another failure diet and this vicious cycle continues
Again, if you only do crunches or other exercises that will target your superficial abs (rectus abdominis), you are neglecting the other muscles that will give you a fuller, more functional, hard, flat stomach.
6 Best Triceps Exercises for Women ~ Laura London Fitness
MY GYM ROUTINE | 6 PACK ABS WORKOUT
You also need to work your side superficial muscle (external oblique) and as important your deep muscles (ex., transverses abdominis and internal oblique) otherwise your hard flat stomach may look good from the outside but it won’t be as strong nor as functional.
What do I mean by ‘Functional’. Hard, Flat Stomach?In a few words, your body works as a whole unit and your midsection twists, bends, rotates with different angles and planes, and because it’s very efficient I wouldn’t hesitate to say the human body is not short of a miracle.
However, if you start to train one muscle and neglect the others, then you’re violating the rules of your body as whole.
Each muscle has its own task and they all need to be efficiently trained so you don’t have one muscle weaker or stronger than the other.
Your Ab muscle has its own task and it should not do other muscles’ (ex., your deep muscle transverses and oblique muscles) jobs.
If you discriminate by exercising one muscle over the other, you will have imbalanced muscles where one will perform more than its required task.
The result is being more prone to injuries and pain, then recovery will take weeks if not months for the injured overworked muscle to heal.
This unnecessary interruption can be avoided and/or minimized if you exercise your muscles as a group and not only certain or specific ones.
Here are some illustrated Ab exercises that will target the midsection area which will give you the look and the functionality they deserve. Let’s go to work.
The New Rules of Lifting for AbsPenguin. 2010
A strong, athletic physique, highlighted by a flat midsection with well-defined abdominal muscles, is the goal of everyone who works out, from lifelong gym rats to the New Year's resolution crowd. But most people who seek these goals undermine their efforts. In The New Rules of Lifting for Abs, Lou Schuler and Alwyn Cosgrove offer unique programs based on the latest breakthroughs in exercise science. And, as they did in their previous books, The New Rules of Lifting and The New Rules of...
The Women's Health Big Book of ExercisesRodale. 2009
The Women's Health Big Book of Exercises is the essential workout guide for anyone who wants a better body. As the most comprehensive collection of exercises ever created, this makeover manual is a body-shaping power tool for both beginners and longtime fitness buffs alike. From start to finish, this makeover manual bulges with hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers. Inside The Women's Health Big Book of...
At Home Workouts for Women: 37 Moves to Help You Get Leaner, Fitter, FasterLulu Press, Inc. 2015
If you’re a busy lady, have zero interest in long workouts, nor the cash to spend on pricey gym memberships, but still want to incorporate regular exercise into your life, then no problem! “At Home Workouts for Women” contains a selection of short workouts for women who want to get back into shape — minus the hours in the gym and the bulky expensive kit. With 37 clearly illustrated moves, these exercises involve little or no equipment, are designed to fit into short daily routines, and can...
The Women's Health Big Book of PilatesRodale. 2013
Celebrity trainer and Pilates guru Brooke Siler teams up with the editors of Women's Health to offer a comprehensive, authoritative manual on this proven fitness philosophy. Trained by Joseph Pilates' protégé, Romana Kryzanowska, Brooke is an unparalleled expert and one of the most sought after teachers for her signature body re-shaping techniques. Combining the best of flexibility and strength training, Pilates is the path to the lean fit body every woman craves—and The Women’s Health Big...
Exercise SamplesMartin Knowles. 2015
Physically, Mentally and Emotionally, The Benefits Of Natural Bodyweight Exercises Are Immense Get A Taste Of The Power Of Natural Exercise With This Sampler Pack My name is Anthony Anholt and I believe in the benefits of regular exercise. However, not just any exercise system, but natural bodyweight exercises that can be done anywhere at anytime. This book contains complete sample exercise routines from three of my best selling fitness books. This will allow you to try them out so that you...
How to Lose 10 Pounds in Less Than 10 Days The Real Diet (with Audio)Speedy Publishing LLC. 2014
In a society where obesity is such an issue among younger and older generations alike, it has become extremely important to develop the habit of counting your calorie intake. Exercising, although essential, should not be the only method used to maintain or reach your ideal weight goal. It is essentially just as important, if not more so, to include counting the amount of calories consumed on a daily basis as part of your day-to-day routine. Although this may seem daunting, it really is a...
The best abdominal exercises to do at homeJanuary 30, 2017 - Telegraph.co.uk
In the video above, Christina runs through a series of workouts aimed at building your stomach muscles and strengthening your core. Each exercises has a variation for beginners, as well as a more advanced version, with this video showcasing the...
You're doing it wrong: Here's why your ab exercises aren't giving you a six-packFebruary 5, 2017 - Rare.us
If you're frustrated with the results you're getting from your ab workout, you're probably doing it wrong. It's really easy to make simple mistakes while doing common ab excises, but they can make a big difference in the way you are training your...
4 Exercises to Heal Diastasis RectiFebruary 3, 2017 - US News Health
And, for active female athletes, a decline in core function can significantly affect the ability to transfer forces throughout the body when running, control intra-abdominal pressure during lifts and result in umbilical hernias, explains Los Angeles...
Is It Safe to Do Planks While Pregnant?January 30, 2017 - Shape Magazine
Women who have this surprisingly common condition could also experience "coning," when ab muscles bulge during an exercise that's causing too much stress on the abs. In that case, you'll want to put aside your goal of six-pack abs until after you have...
Best exercises to shed fat, get a strong coreFebruary 2, 2017 - The Courier-Journal
Last week, I discussed why spot reduction doesn't work. You cannot target fat loss in a specific area of the body. In other words, performing abdominal exercises won't help you lose belly fat. They strengthen underlying abdominal muscles, but they won...
3 ab-blasting exercises you can do anywhereJanuary 10, 2017 - Today.com
Having a strong core can help ease lower back pain, improve posture and reduce the risk of injuries. This is a simple workout you can do in your living room — all you need is a yoga mat! Watch the video below and follow the step-by-step instructions...
Pick Your Favorite Ab Workout: We Have 25November 5, 2016 - POPSUGAR
If you're here for abs, you've come to the right place; we have over two dozen different ab workouts, perfect for targeting your core and flattening your belly. Build a strong body, starting right at the middle, with routines as short as two minutes...
The woman who looked pregnant for a decade: 42-year-old releases images of her bump after surgeons remove a 6lb ...February 6, 2017 - Daily Mail
A woman has released shocking images of her decade-long 'pregnancy bump' after surgeons removed a tumour from her womb. Maria Christofi, 42, from north London, was diagnosed with a fibroid - a Abdominal pain. Bloating, discomfort in the stomach...
Nick Jonas Gets Ripped Arms and Abs with Six-Day-a-Week WorkoutsJanuary 23, 2017 - PEOPLE.com
Nick Jonas mixes lifting, boxing and active recovery to get his ripped arms and abs....
The 5 Best Bodyweight Exercises You Can DoFebruary 4, 2017 - Thrillist
To stabilize and strengthen your entire core region, look no further than the plank, says Matthew Ernst, a personal trainer and strength-and-conditioning coach. During this endurance exercise you'll need to focus on squeezing not only your abs and...