People who are trying to obtain a flat stomach have many different options, many that are wrong and many that are right. Choosing the wrong abdominal workout routine can lead to poor or no results or even pain and injury to the back or other muscles.

Before doing any fitness routine be sure to consult a fitness professional, stretch and warm up and keep the following titbits of important information in mind:

Knees Should Be Kept Up

To prevent injury to the back, the knees should be kept bent with the feet flat on the floor. The knees should be center aligned and pointing up. If the knees are not centered and are slanted to one side, the vertebrae become compressed which leads to back injury and pain. Any exercises that cause pain and can lead to injury should never be included in your abdominal workout routine.

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Traditional Sit-Ups

Many people don’t realize that the traditional sit-up has little or no effect on the stomach muscles and it often included in their abdominal workout routine. Regardless of how it is done, the hip muscles are absorbing most of the strain and the arms are usually doing most of the work, which is useless in obtaining flat abs.

In addition, most people do sit-ups in a very fast motion, which means that the body’s momentum is actually doing the work, not the stomach muscles. Rather than wasting time with sit-ups, do crunches for much better results.

Leg Lift- Straight

The straight leg lift is another ‘old school’ stomach exercise that I would not include in my abdominal workout routine. They offer little if any benefits to the stomach. Instead, the back muscles do all the work and in the end can be strained or injured.

Over Exertion

More than fifty reps of any stomach exercise is futile. If fifty reps don’t garner the results desired, then one hundred reps won’t either. If the exercise is becoming too easy, move to a more complex one that works even more muscles.

Sleeping

Sleep plays a large part in an abdominal workout routines. The sleeping position at night affects the exercise the next day. If you sleep in a position that makes you wake up with pain in the back, chances are you aren’t going to be able to work the abdominal muscles the next day.

Avoid sleeping on the stomach, this position makes the back arch and hurt the next day. Try sleeping with a pillow between the knees while lying on the backside. This will keep the back in alignment and help prevent back pain, which in turn allows for working out the next day without pain.

No Resistance

Abdominal fitness routines require some type of resistance in order to produce results. Resistance can come in the form of an exercise ball, a resistance band or even gravity. Exercises that do not have any resistance produce little or no results. For example, standing broomstick twists have no resistance, while this is a good warm up exercise; it is not directly beneficial to a flat abdomen.

Proper Technique

When it comes to exercising, technique is very important. Improper techniques can lead to pain and injury which prevents further exercise. Investigate and learn about new exercises before diving into them and always consult a fitness professional before starting a new program.

If you take all these points into consideration when choosing a new abdominal workout routine then you will see much better results.

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Often exercise routines for the stomach neglect to work individual abdominal muscles in addition to working them as a group. A targeted lower abdominal workout, for example, is often needed for individual attention to the lower abs in order to develop them to the full potential.

There are many exercises designed specifically for working the lower stomach muscles. Before beginning these, be sure to consult with a professional and make sure to include a warm up to avoid injury.

Lower Abdominal Workout Exercise #1 : Crunchless Crunch

The crunchless crunch sounds simpler than it is. When done properly, this can be a difficult but effective exercise for toning the lower stomach muscles.

The muscles used in this exercise are not used often and it may take some getting used to in order for it to work.

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The goal is to try to pull the belly button inwards toward the spine. Lie on the stomach on a flat surface or kneel on all fours, whichever is most comfortable.

Relax and the let body become as fluid as possible. Using only the stomach muscles attempt to pull the naval in towards the spine.

Hold for a period of ten seconds. If ten seconds is simple, increase the time.

The position should be held until it can’t be felt or it feels like other muscles are doing the work, once this is achieved, released the contraction.

Lower Abdominal Workout Exercise #2 : Alternating Toe Touch

For this exercise, lie on a flat surface, such as the floor, and use an exercise mat or towel to support the spine.

While lying flat, the feet are put into the air. Use the stomach muscles to lift the shoulders off the floor with the right arm extended. Touch the toes with the right hand and then lower back to the starting position.

Repeat using the left arm extended to touch the right toes.

During this exercise, the knees should be kept in alignment and a space should be held open between the chin and chest to insure that the stomach muscles are doing the work.

Lower Abdominal Workout Exercise #3 : Sit-Up Hold

Remain on the floor for this abdominal exercise. Place the hands behind the head and bend the knees while keeping feet flat on the floor. Elbows should not be seen, keep them behind not beside the head.

Lift the shoulders off the floor using the lower abdominal muscles. Hold the position for at least ten seconds or even longer if ten is too easy. Do not use the arms or neck to help lift, make the stomach muscles do the work.

Hold for ten seconds and then repeat.

Lower Abdominal Workout Exercise #4 : Lower Back Flatten

This exercise is an evolution of the sit-up hold. It starts from the same position – flat on the floor with bent knees and flat feet.

In this exercise the goal is to push the lower back into the floor, closing the natural gap that is created by the curve of the spine. This should be done using the stomach muscles, not the legs.

The pelvic area may rotate which is not wrong as long as the stomach muscles are doing the work.

After getting the back pushed down to the floor, hold for ten or more seconds, the time held will gradually build as the stomach muscles strengthen.

This entire lower abdominal workout should take no more than about 10 mins and should be performed about 3-4 times a week for the best results.  

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A 6 Pack Ab Workout is the talk of any local gym or fitness center and a perfect six is the goal that many bodybuilders strive for, it is also the goal of many people who are just striving to have that rippled body that completes their physical appearance.

The concept might seem simple, lose body fat while strengthening the abdominal muscles, however, making those words a reality are another story all together. It can be done, with the right amount of dedication, willpower and some serious patience, a six pack of abs can become your reality.

The following 6 pack ab workout and advice will help get that six pack of abs by building muscle. Remember that you must also lose fat so follow a proper diet to burn calories. Also remember to warm up before starting any exercise routine and consult a professional for advice.

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Intermediate 6 Pack Ab Workout Exercise #1 – Crunches

Lie on the floor, if necessary use a mat or towel to soften the floor. Place your arms across your chest, not over your head – this makes is harder to use them for leverage.

Raise the shoulders and upper torso off the floor and towards your knees using your abdominal muscles. Keep in mind that you need to focus on keeping the abdominals tight during the crunch.

Also do not let the head touch the floor when returning to the lying position.

Repeat for 10-15 reps and for 3 sets.

Intermediate 6 Pack Ab Workout Exercise #2 – Leg lifts

Lie down on the floor with your legs straight out and your hands at your side. Keeping the body in a straight alignment, lift both legs straight up in the air until they are as close as possible to ninety degrees.

Next, lower the legs slowly but do not let them go all the way back to the floor. Again, concentrate on pulling the abdominal muscles in tight during the move and move slowly.

If you are in the gym, try the same exercise using the equipment there that allows you to pull yourself up and extend your legs out. A pull-up bar will also work.

Repeat for 10-12 reps and for 3 sets.

Intermediate 6 Pack Ab Workout Exercise #3 – V-Ups

Lie on the floor again in a straight out position with your arms extended up above your head. Raise both the torso and the legs at the same time to form a "V". 

Hold the position for five to ten seconds while concentrating on keeping the abdominal muscles contracted.

Try reaching your feet with your hands. Relax and return to the starting position.  As this exercise gets easier you can add weights to your feet to make it harder and increase the workout on your muscles.

Repeat for 10-12 reps and for 2-3 sets.

Intermediate 6 Pack Ab Workout Exercise #4 – Static Hold and Side Statics

Position yourself in the pushup position; however, put your elbows on the floor and the rest of the body flat.

This is what is known as the static hold and it trains the core muscles to hold the body in the position you put it in. Hold the position as long as you can at least 45 -50 seconds for beginners.

The side static hold is similar. Roll over onto one side of the body and lift into the same position as you did for the static hold. The free arm should be pointed upwards into the air and the leg that is not bearing weight should be resting on top of the other one. Again, hold as long as possible.

There are many other six pack ab exercises that you can do, but this 6 Pack Ab workout should get you good results. Do this routine 3-5 times a week.

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The Swiss ball can be found in practically every gym or fitness center. These giant beach ball looking objects have been part of the professional fitness scene for many years, only they were known as stabilizer balls. A Swiss ball exercise workout is simple, but very effective if done correctly.

In recent years they have become the rage as both fitness buffs and beginners have taken to using them for core strengthening.

To make the most of the Swiss ball, you must know how to use it properly and how often to use it.

The following Swiss ball exercises are designed to get the most out of a routine. As with any fitness routine, consult with a professional before starting and make sure to warm up before beginning the routine.

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Swiss Ball Exercise 1 – Shoulder Rolls

Position the Swiss ball so that it is underneath the shoulders. Roll from left to right approximately six to eight inches. Repeat this ten times, working up to doing two sets of ten.

Swiss Ball Exercise 2 – Back Arches

Position the ball in the middle of the back so that you are lying on the ball. Use the feet to stabilize yourself.  With your arms at your sides, reach backwards and touch the ground. Hold this position for around ten seconds then slowly return to center position. Repeat five times.

Swiss Ball Exercise 3- Leg Extenders

Again position the ball in the middle of the back with feet flat on the floor in front of you. Extend the right leg straight out and hold for five seconds, pull the abdominal muscles tightly in as you hold the position. Repeat with the left leg. Do ten reps on each leg and two sets.

Swiss Ball Exercise 4 - Back Arches

Lie across the ball with your stomach in the center, face down, with your hands touching the ground. Lift the shoulders only, arching the back as high as possible and holding for five to seven seconds. Do this ten times and work up to doing two sets.

Swiss Ball Exercise 5 – Sit-Backs

This may be a little more challenging at first but it will become easier. Sit on the Swiss ball and lift your feet off the ground. Use your arms for balance and lean backwards. At first you may not be able to lean very far, that is okay. Hold the position for five seconds and repeat five times.

Swiss Ball Exercise 6 – Lean Forwards

Lie on the Swiss ball, positioning it underneath the stomach. Lean forward and lift your legs as high as possible off the ground. You can lower your head and use your arms to keep your balance. Repeat five times.

These are just a few of the exercises that can be performed with Swiss ball. Fitness routines that regularly incorporate the use of the Swiss ball will see an increase in core strength, overall endurance, balance, and even weight loss. The abdominal muscles will be fit and taut just like they should be.
 

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Yoga is an excellent addition to any fitness routine. It is capable of reducing stress and working the body out at the same time. A Yoga abs exercise workout can also be used to focus on the abdominal area.

Yoga has many positions, call asanas that target the stomach muscles. It is important to remember that some of the positions require more experience in yoga than others. Before trying asanas that target the stomach, determine what skill level you are at. If unsure of where you should start, begin with the easiest positions and work your way towards the more difficult ones. Read the rest of this entry

Human nature makes people want to look and feel the best they can and the majority of fitness programs make the abdomen a large part of the routine. Knowing that the abdomen is a focal point of most fitness routines makes it important to know what exercises are the best abs exercises.

With so many exercises and experts available to give advice on stomach exercises it can be difficult to decide what is best to incorporate into an abdominal routine.

The most important thing to know about stomach exercises is that the best ones are the ones that the individual is willing to do. The best exercise in the world is useless if not put to use. Additionally, individuals need to understand that fitness equipment is not necessary for the best absexercises; however, some abdominal equipment works well for many individuals. Read the rest of this entry