The Starting Position

Lie on the floor, preferably on a soft surface like a yoga mat or rug, with your legs straight. Place both hands palm-down beneath the lower part of your butt to raise them. This enables a rather greater range of motion than if your glutes were merely on the ground.

Use your ab muscles to bring your chest in the direction of your legs, raising your head and shoulder blades off of the floor. Lastly, lift your legs just a bit so that your feet are an inch or two from the floor. You may keep a very minimal bend in your knees, but otherwise your legs should be straight.

The Movement

Continuing to keep your stomach muscles tightly contracted, use them to elevate your legs until they are at a 45 angle. Pause, then lower your legs to their beginning location.

Repeat for the next repetition.

It’s vital that you concentrate on making use of your abdominals to raise and lower your legs, not your hip flexors. If you employ the latter it should feel a bit like you are using your hips to elevate your legs. As best you can, let your straightened legs “go dead” and pull them up and down with your lower abs.

The less you activate your hip flexors, the more your mid-section will benefit.

It’s also essential to avoid the use of momentum by swinging the legs up and down. Control the ascent and descent of your legs to enhance the effectiveness of this exercise.

Scaling the Lying Leg Raise

To make the lying leg raise less demanding, try setting your legs on the floor between reps. You may also flex the knees throughout the movement to scale back the tension on the abdominals. The more you bend your knees, the easier the movement becomes.

To enhance the degree of difficulty, try lifting your head and shoulders farther off the floor by strongly crunching your upper ab muscles more. The firmer you flex your upper abs all through the movement, the more work your lower ab muscles will have to do.

To stress the lower abs further, grip a weighted object (dumbbell, plate, kettlebell, etc) in between your feet or ankles.

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But hold on, you interject, how are squats going to help my midsection? Great question.

An excellent waist exercise regimen doesn’t just pinpoint the muscles of your core, it focuses on your entire body. Not only are you looking to exercise your entire body in order to burn fat to observe those marvelous abs beneath, but your entire body must get stronger in order for your ab muscles to become stronger.

The Movement

Start in a neutral standing position with your feet about shoulder width apart. To begin the exercise, move your butt back as if you are going to sit on a small box behind you. As you descend, lift up your hands in front of you to help keep your balance and keep your weight in your heels. If you’re struggling to freely wiggle your toes, you don’t have enough of your weight on your heels.

Keep your chest up and your back straight as you squat. Bending your back so that your chest faces the ground is not only harmful to your back, it cuts down on the effectiveness of the squat. As you get lower in the squat, the most likely area of your spine to bend will be the lower lumbar region. Fight it and keep your back straight, inspecting in a mirror or with your hand as appropriate.

During the entire squat keep your head in a fairly neutral position by focusing on a place on the floor 4-6′ in front of you.

Continue to lower yourself until the crease of your hips is a bit lower than the top of your knees. This is the bottom of your squat. Your knees must be behind your toes and your shins need to be near-perpendicular to the ground. Your whole back should also be straight, together with your lumbar spine.

Reverse the movement and come out of the squat by standing back up, all the while keeping your weight in your heels and your back straight. As you come up you may drop your arms if you want.

The squat is done when there is no longer any bend in your hips or your knees.

Start the next repetition by lowering yourself yet again.

Scaling the Squat

The squat may be made more challenging with the addition of weight (e.g. kettlebells, a barbell across the back, weights in each hand, milk containers, etc) or by squatting using one leg with the other leg straight out in front of you, generally known as the pistol.

The squat should not be made any easier than the bodyweight, or air squat. Some folks may have mobility issues in their ankles that keep them from lowering themselves completely into the squat while keeping their weight in their heels, however. This may be treated by sliding ” – 1″ blocks or plates underneath the heels while squatting as well as employing different stretches to help increase ankle flexibility.

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Make it a Game

Waist exercise routines and workouts typically fail by and large because they eventually become boring. Let’s admit it: we have plenty of obnoxiously boring things that we have to do each day. Who would really like to add one more?

Don’t. Instead, make a game out of your waist exercise routine. That’s right, a game.

Structure each workout so that is either timed or scored. See “Mix it Up” in Part I for several good examples. Routines with a set number of rounds and/or reps should be timed. Routines where the number of rounds are counted (typically referred to as “AMRAPs”, or “as many rounds as possible”) can be scored too: the number of rounds successfully completed is your score.

Get yourself a small note pad or create a file on your computer or cellphone and keep track of your waist exercise routines, the date, and your score. Every few months whenever you revisit a routine, look back through your notes to find out how you performed on that routine and make smashing your earlier score your goal. Kick your own ass.

If you’d like to up the competitive stakes, involve a few friends to do the same routines that you’re doing and share your scores with each other.

Track Your Progress

If we don’t get feedback about what we’re doing, we’re less likely to keep doing it. Use this to your advantage to build an effective waist exercise program.

Checking your waist exercise routine scores is one method of getting feedback, but let’s supply a much more. Each week take the following body measurements:

body weight

bodyfat percentage

waist

hips

upper arm, right

upper arm, left

upper thigh, right

upper thigh, left

The easiest way to measure bodyfat percentage is to use a bodyfat or body composition scale, available online or at many department or specialty stores. I use a Taylor 5593 and it does the job well.

Bodyfat scales gauge your body’s resistance to a modest electrical current and convert this into an estimated bodyfat percentage. They’re not as accurate as more expensive choices like DEXA or ultrasound and therefore won’t give you a “true value” of your bodyfat percentage. Never the less, they’re precise enough to give you feedback on your progress. Your exact bodyfat may be a little higher or lower than the scale’s reading of 15.1%, but knowing that you’ve burned a percentage point since last week can be exceedingly motivating.

To get precise readings from week to week, make sure you use the scale at the same time of day for every measurement. Impedance scales are also impacted by hydration levels, so likewise try to maintain the same degree of hydration for each and every measurement. Keep it simple: upon getting out of bed each morning, drink 2-3 glasses of water, do your morning shower, ritual, etc, then step on the scale. Your readings should be reasonably precise from week-to-week.

To get the other measurements, employ a soft fabric tape measure to record the circumference of your waistline, hips, arms, and thighs. Write your numbers down in your weekly log.

If you take your weekly measurements habitually you’ll discover you’re significantly more likely to keep to your diet as well as your waist exercise routine.

These four techniques – Mixing it Up, Short and Intense, Make it a Game, and Track Your Progress – used jointly and routinely will guarantee that your waist exercises turn you into a creature to behold.

Now get cracking. It’s time for you to get sexy.

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A Brief Look at Diet Many of those who aspire to have a six-pack forget that diet is nearly as important as exercise. You may very well have a beautiful six-pack already, but if you have ignored your diet you simply won’t see results. Many people have the muscle, but it is covered by a layer of fat. It is impossible to actually target specific areas of fat, so the idea is to lower your overall bodyfat. There are countless types of diets out there to follow, but a simple thing you can do that will significantly reduce your fat content is to just avoid junk food. Many people drink one or more sodas a day, in addition to cookies or candy. Replace the soda and sugary “juices” with glasses of water, and replace the cookies and candy with a piece of fruit. I hate counting calories, and I’m spared the task just by remembering to do this.

Exercise Exercise is the heart of obtaining a six-pack. Part of it is focused on actually building the muscle, and the other is focused on cardio-vascular health (which is turn burns fat).

Here is a set of exercises with emphasis on building abdominal muscles, including their variations:

Crunches

Basic Crunch: Lay down flat on the floor. Pull your kness up so that there is roughly a 90 degree angle between your thighs and your body. Tough the back of your head with your hands (as opposed to holding your head), and then bring “crunch”. Only your upper back will leave the ground, and you will not be moving high off of the ground. You should however feel something in your abs.

Cross Legged Crunches: A variation on the basic crunch is to cross one leg over the other. That’s to say that after achieving the basic crunch position, simply bring one leg up and cross it against your stationary leg. The ankle of the crossed leg should be right above the bent knee of the other. Be sure to alternate legs.

Side Crunches: These crunches isolate the obliques (the muscles on the side of your body). Lay down flat. Leaving your upper body in place, bring your legs in and then rotate your hips to the side. In other words, your lower body will be on its side, and your upper body will be in the normal crunch position. Keeping in mind the target muscle group, adjust if necessary. With this exercise in particular, it is best to loosen up and stretch a bit before doing it.

Cardio+Muscle Exercises

These are some exercises that will build up a sweat, but will also build muscle.

Bicycle Crunch It will take some practice to be able to do this for a sustained amount of time, but it is a great exercise once you can do it well. Lay down flat and bring your knees up. Extend your left leg, and have the foot of the right leg at the extended leg’s knee. Now, begin your crunch, but go to the right. Your left elbow should be pointing towards your bent right knee. This is the starting position. From here, you’ll just be alternative your legs while crunching. The key thing here is to remember to go at a side angle, so as to target your obliques, and to go slowly at first. When doing this exercise you don’t want to move too quickly, as your form will likely suffer. Go slowly until you get a rythym, and then speed it up to a comfortable pace.

Vertical Crunch Stand up straight with your hands touching your head. Now simply bring up your left knee, while angling down to the left so that your right elbow points to the left knee. Alternate, and do the exercise at a relatively fast pace. This exercise is not particularly hard on the abdominal muscles, so the focus here is to build up a sweat.

Air Crunch

(I’ll be honest: I did just make up the name for this exercise since I had no idea what it was called) For this exercise, the only part of your body on the ground will be butt. Your body should be in a V-shape, and then you’ll simultaneously crunch while extending and then pulling back your legs. That’s to say that you’ll pull your knees in whlie crunching, and then you’ll go back to the wide V-shape, and then back to the crunch.

Pure Cardio In truth, nothing is truly “pure” cardio. You’re always using muscles. However, these are focused on the fat-loss aspect of training as opposed to the muscle building aspect.

Running It goes without saying that running is the best way to lose fat. Depending on your experience with running and fitness you’ll want to run differently. As a general rule, simply start low and build up. If you’ve never run before, then “1 mile” is a good place to start. Once you can comfortably run 2 or 3 miles, it’s best to start alternating distances so as to not bore yourself, or wear yourself out. (Swimming, biking, and other such activities are alternatives to running. In fact, they may be preferable since they cause minimal problems associated with impact on the hard ground).

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Tip no 1.

Always remember that you have to keep your diet balanced. Don’t keep yourself in the position of starving all the day. Instead, eat as much as you can, but make sure that you are not over eating. Eat frequently without overdoing it.

Tip no 2.

Try to take in natural and healthy food. Take in unprocessed food ninety percent of the time. Some foods like vegetables, meat, beans and nuts are the best diet for six pack abs. These foods will not only provide you great results, but will also help you to loose fats without having the need to starve.

Tip no 3.

Now you can also eat junk food one to two times a week. I will not say you to totally avoid food from outside, but again make sure that you are not over eating. Eating food from outside can also help you in loosing considerable amount of fat some times.

Tip no 4.

Some of diet professionals say that you should eat less food, but according to some latest study it has been proved that eating more will provide much better results. Now this doesn’t mean that you have to eat as much as you can, instead take five to six meals in a single day without over eating.

Tip no 5.

Try to keep a large amount of your diet full of proteins. Some foods that contain appropriate amount of proteins to gain six pack abs are meat, shake of eggs, oatmeal and cottage cheese. These proteins will not only build up your stomach muscles, but will also result in increment of your overall body size in an appropriate manner.

Tip no 6.

It is very crucial to remember that starchy carbs should be limited. Never take carb meals like pasta and bread before workout. These types of carbs are starchy which also contain big number of calories in them. Besides you should eat fruits with every of your meal if you desire to get carbs without any calories. My mom always says that natural things are most ideal for human being.

Tip no 7.

You will be confused, but you should take in fats to burn fats. Taking in foods like olive oil and salmon will serve your body with good fats that will burn the bad fats on your body. On the other hand, don’t eat processed or fried foods because they contain trans fats that will damage your diet for six pack abs.

Tips no 8.

Drink as much water as you can because it’s a natural thing and also helps in burning fats. Also, don’t drink too many drinks that contain alcohol and flavor colour.

This is the ideal diet for six pack abs and has been approved by numerous professional fat loss doctors. These tips will be a bit hard to apply to your daily diet routine, but once you get familiar with them, you will be experiencing a much better and healthier lifestyle.

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Not only is the rocker not going to eliminate your spare tire, but no other single abs exercise that focuses on the abdominal muscles is going to work, either. How can that be? The reason is, the body just doesn’t work like that. Spot exercises that only target certain parts of the body are fine for toning, but not for significant fat loss.

When the goal is to burn stomach fat and body fat in general, world class trainer and nutritionist Mike Geary says the only way to achieve your goal is to use a whole body workout scheme. This can involve snatches, lunges, squats, dead lifts, presses, and sprints, combined with exercises that target the body’s midsection, although not exclusive to the abs.

Some abs exercises are necessary, but the workout has to be much broader in scope if the goal of losing belly fat is to be realized. Full body workouts are needed to stimulate hormonal and metabolic changes, which in turn help to burn fat

Nutrition is another important factor. Geary says fast food junkies are kidding themselves when it comes to losing belly fat. Eating right goes hand in hand with a comprehensive exercise program. If you’re serious about getting rid of that unsightly belly fat and achieving six pack abs, Geary says you need to focus on high intensity body lifts and multi joint exercises to get maximum fat burning results.

That, plus a healthy diet of natural unprocessed foods, which you usually won’t find in a fast food restaurant, adds up to a weight loss and muscle toning program that will very soon have you looking in a mirror and seeing the results you were after.

Part of the good news is, Geary says don’t waste your time on crunches, leg raises, sit ups or the alleged fat belly devices. At least not right away. There is a time and place for sit ups and crunches (but not Abs Rockers and other worthless tools) but initially, he says, go with the full body workouts and a healthy diet, to get the quickest desired results.

Make up your mind to the fact that, if you really want a healthy looking body, you better be prepared to commit to eating and exercising and doing things differently than most other people. How much is that flat belly and great looking body worth to you? Are you willing to pay the dues required?’

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That was a trick question! There is no abs workout that alone can create enough metabolic response to create fat loss in your body! If you want to learn how to lose love handles then keeping reading

Most people who have excess fat believe that the answer to having ripped abs is to do abdominal workouts which they believe is going to burn the fat off their abs.

While in fact, this is the incorrect way of trying to burn the fat off their abs! You dont lose stomach fat through abs exercises.

Allowing all of your exercise time to go to abs exercises is not going to get you to your goals of flat abs any soon. This workout plan is not the correct way to go about it. The following are some fully body exercises that would benefit you much more greatly than if you were to do just abs exercises. These are a few better alternatives to regular abs exercises:If I were to choose an answer as to what the best exercises are for losing belly fat, my answer would include full body exercises such as the following: various forms of squats, lunges, and deadlifts.

If you were to create a workout schedule, one that produces the best results in the least amount of time, these are the kinds of exercises you would be planning around. These exercises done together in the correct fashion is going to maximize your metabolism which is very important in burning off fat.~

Now, this is not to say that you should no longer do any abs exercises at all. Rather this is a reminder to be sure to focus more on full body workouts as your time spent doing these is going to give you faster and more efficient results. There still is some residual work out in the abs when you do full body multi-joint combo exercises. Youll be working out your abs directly through these indirect abs exercises.

Although we spent a lot of time on the exercises you should be doing, this is not the most important factor when trying to lose belly fat. The most important factor is your diet and nutrition. In addition to a well thought out workout plan, youll need a well thought out diet. You have to have a well balanced diet in tune with a well thought out workout plan to get the results you want. They go hand in hand together.

So let’s clear this up for good… Stop spending so much of your time focusing on situps, crunches and, leg raises and all those silly worthless “ab contraptions” in your efforts to try to develop ripped abs. Lose the belly fat in a faster amount of time by focusing on fully body workouts at high intensity. Combine that with a well balanced diet and youll be seeing results in no time!

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We all have differing ideas as to what makes up the perfect body. Some think its the curves of an hour glass, others the long slender model physique.

If you have large shoulders and bust, with narrower hips, it is likely that your body fat is mainly distributed to your chest, face and abdomen.

If you are a pear shaped woman, it is likely that your body fat is generally distributed to your waist and upper abdomen.

If you are for the most part straight up and down (no shape), chances are your body fat is generally distributed to your abdomen, buttocks, chest and face.

This is where body shapers come to the rescue. The Body Magic reshaping garment redistributes the fat to the areas where you need it in order to give you a more feminine and magnificent figure.

Just by putting the Body Magic on, you immediately change your appearance. How? It’s made to:

Lift your rear. Boost your bust. Firm your tummy. Drop up to 3 sizes. Correct your posture.

All of which drastically improves the way your body looks overall. This is the quickest way to change your natural body shape. Many women select wearing body shapers over surgery, dieting, or rigorous exercise.

We live in a microwave age where everyone wants everything quickly. If you don’t have the time or desire to work your body into head turning shape by exercising, the cheapest safest fastest alternative is to invest in a good quality body shaper.

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There’s an awful lot of info on the internet that will show you how to get stubborn fat off your love handles. Sadly most of it’s just fluff & rubbish. Designed to sell you some crap diet or some pills.

The usual suspect in the exercise for love handle category is the good old side bend. Grab a broom handle and hold it high, then bend from side to side. I wish! You can do side bends all you like but they won’t work.

The fact they won’t work is that targeting one particular place to lose fat from is nigh on impossible. Lots of people & websites will tell you otherwise though. They will work if you incorporate them with an all round system.

Doing side bends as part of an all round workout will definitely get you success. If your workout is also part of an all round system you could double your results. It’s a simple fact. Burn more energy than you consume to lose weight.

Consuming energy means eating it, usually food. Burning energy means using it internally like a fuel, usually done by exercise. Exercise can be any form of activity that burns calories.

This could be walking, swimming, running, weightlifting or even sex. The last one sounds good to me! Any form of exercise is better than no form of exercise. This is the reason people get fat. They eat calorie laden food and do little or no exercise.

You can exercise for your love handles all you want but if you ignore other areas you will simply get nowhere fast. If you are a naturally lazy person (like me) then swimming is probably your best all round exercise. If you have access to a pool, use it. The benefits are immense.

I dislike jogging & the like. I see no reason to pay for a slim figure with wrecked knee joints. I believe the guy who brought us jogging keeled over and died while out jogging. His body being found by two smokers passing by. There’s irony for ya!

If you think it’s time you took your health & weight serious then you can help yourself by getting a good all round system. Not some new fancy fad diet but a great system that’s proven to work & isn’t too harsh as to turn you off completely. I’ve reviewed the (probably) best five methods out there at this website…