Top 3 Ways to Build Lower Abs

People come up to me all the time and tell me how hard it is for them to build lower abs. After discussing a few things with them, I soon found out that they didn’t follow a complete fitness program…no wonder they were having problems.

Any successful fitness plan would involve working the entire body and not just your abdominal muscles. Also, exercising your butt off is never going to be enough; eating healthy plays a big part as well.

Surprisingly, many people don't realize the truth about six pack abs: you can have all the workout equipment on Earth, hire the best fitness instructors, sign up with all the prestigious gyms, and still not build lower abs if you don’t include ALL 3 steps in your fitness program:
1. Follow a balanced diet;
2. Perform regular cardiovascular exercise; and
3. Execute targeted lower abs exercises.

Doing one without the other two will do you some good. But that wouldn’t get you fast results, would it. Think about how quick you can reach your goal when you do all three.

Cutting down on your fat intake will allow your body to burn stored body fat. You would need to get rid of the layers of fat in your midsection for your muscles to show.

Including plenty of lean meats, whole grains, and just the right amount of fat in your diet will help build lower abs. Here are a few food items that you can stock up on the next time you find yourself in a supermarket:

• Leafy greens
• Colorful veggies (e.g. carrots, peas, cauliflower, bell peppers, asparagus)
• Brown rice
• Tofu
• Fresh fruits (e.g. berries, apples, bananas, oranges)
• Beans
• Nuts

Stay away from excessively fatty, processed, and starchy foods; they can only set you back from your objective. These are just a few things you need to avoid:

• Junk food
• Fast food
• Soda
• Candy
• Beer

To reinforce your diet, you must commit to a high-intensity cardiovascular routine. Performing cardio 2 to 3 times a week will definitely help you build lower abs fast. With cardio in your program, you can boost your metabolism and develop muscle simultaneously.

Walking, running, biking, swimming, yoga, and martial arts are just a few examples of full cardio exercises. Popping in a workout video is also a creative way to get your cardio workout. If you don’t want to shell out a lot of cash, you can easily watch cardio bits online or even rent from your local video store.

Once you’ve got your cardio and your diet covered, it’s time to further build lower abs with targeted abdominal exercises.

Full body crunches and regular crunches are two of the easiest, most effective core-specific exercises you can do. Go for 3 sets of each exercise at 20-25 reps per set. Doing these exercises at least 3 times a week will definitely do you a lot of good.

These three essential steps will certainly help you build lower abs…and FAST. Besides, it only takes about 30 minutes to an hour to complete your cardio and abs exercises, and even less to think about what to eat everyday. Stick to your program and you’ll get ripped abs sooner than you think.

Basic 8 Pack Abs Exercises You Can Do at Home

When someone first uttered the words “8 pack abs” to me, I honestly thought they were crazy. I mean, a six pack is already quite challenging to get AND keep; 8 pack abs are simply IMPOSSIBLE.
Or so I thought…

I soon realized that 8 pack abs aren’t impossible to get. With some determination, a balanced diet, and plenty of exercise, anyone can have a chiseled 8 pack…even YOU.

In this article, I’m going to stress on that last point – EXERCISE. With all the fancy gadgets that are keeping us preoccupied nowadays, exercise has been pushed down the hobbies list by many of you. If you think about it, it does require a lot of time and energy. But think about your objective for a second; wouldn’t a rock hard midsection be so much worth it?

There’s no better time to start than here and now. Try out these 4 basic ways to work out abs and you’ll get the hang of it in to time:

1. Weighted Sit Ups
2. Bicycles
3. Full Body Crunches
4. Curls

Weighted Sit Ups

For this exercise, you will need a small bag of flour or anything that can supply weight resistance. Try a little creativity – you can use your purse, a medium-sized bottle of water, or even your baby!
Now, lie down on the floor, bend your knees slightly, and plant your feet firmly on the ground. Hold down the weight on your chest with both hands to keep it from falling. Gradually lift your torso while keeping the lower half for you body completely still. Remember to keep those abdominal muscles tight. When you’re about 45 degrees off the ground, stay there for as long as you can, then assume your original position. Doing this simple exercise frequently will help you get those 8 pack abs.

Bicycle 


This one’s my favorite out of the bunch. Simply lie down on the floor, bring your knees up alternately, as if you were biking in air. While you’re doing that, place your hands behind your ears and twist your upper body toward the direction of your bent knee.

Full Body Crunches

They say that the most challenging exercise of all will only give you the best results. This, right here, will definitely push you to get those killer abs.

While lying on the floor, I’ll need you to place your hands across your chest, and slightly bend your knees. Now, come up as you would when you perform a regular crunch. Here comes the tricky part: while doing the crunches, try lifting your lower body at the same time. Your target is to form a sort of horse shoe shape with your body every time you go in for that crunch. Hold that position while you keep your abs tight, and then go back to your original position.

Curls

This is very similar to the upper body crunch, but instead of just focusing on the number of reps you do, you will be paying closer attention to contracting your ab muscles and maintaining your form. Place your hands on your abdomen and feel it contract. Slowly curl your head and shoulders upward then resume your original position.

So, here's the truth regarding six pack abs: Those who say that 8 pack abs are impossible to achieve are just too lazy to do it. Keep an open mind, work hard, and you can attain ANYTHING!

Get Six Pack Abs - 6 Reasons Your Diet Doesn't Work

Low calorie diets aren’t exactly the best way to go if you want to lose a few extra pounds or build muscle. Below are 6 main reasons why your low calorie diet isn’t working, and how it can actually stand in the way of you getting six pack abs:

1. Low Calorie Programs Could Lead to the Loss of Lean Muscle and the Decrease of Your Metabolism.

Sure, early in the program it would seem that you’re losing unwanted fat really fast. But, after a few weeks, you will soon discover that you’re losing muscle as well. When you want to get six pack abs, you do what you can to build muscle, not lose any.

Moreover, scientific studies show that low calorie diets contribute greatly in the reduction of your metabolism. If you think about it, losing lean muscle can only make you reduce your metabolic rate, making it even harder to get rid of excess fat.

2. Low Calorie Diets Won’t Get Your Body in Good Shape.

As your metabolic rate slows down during your low calorie diet, your body won’t start sculpting muscles. It would appear that you’re losing extra body fat, but you’re not going to get six pack abs that way, I promise you. You’re actually shrinking into a smaller version of you instead of becoming leaner. When you lose muscles, that doesn’t leave you with much to work with, does it. Is that really your idea of being in great shape?

3. Low Calorie Plans Will Only Increase Your Appetite.

I find this the most difficult part to deal with. Depriving yourself of ample calories will lead you to uncontrollable cravings. When you’re at your weakest point, you’ll start craving for delectably unhealthy food, and you destroy whatever you’ve worked hard for so far. History (and your own personal experiences, no doubt) will show that these tempting fatty, high-sugar delicacies could easily win the battle. The worst part is that no matter how hard you’ve worked to lose all that stubborn fat, they’re going to come back to haunt you some more.

4. Low Calorie Diets Can Even Set Off Fat Storage.

Bottom line is that your body is aware of what it needs. It may not know what specific diet you should be on, but it is completely aware of how it should run. This is where your body’s SURVIVAL INSTINCT comes to play. When your body isn’t getting enough calories it needs to function properly, it instinctively stores fat, rendering fat burning enzymes practically useless and making it hard for you to burn fat.

5. Low Calorie Diets Don’t Provide You With Sufficient Energy.

When you’re not getting enough calories, you’re not getting adequate nutrition, and that means your energy level is bound to decrease. That would explain why you feel more exhausted than usual. Think about how that will affect your workout performance – nothing short of futile, I’m sure.

If you don’t get enough energy, you won’t be able to carry out any of your daily routines successfully. You won’t be able to perform your workouts well nor will you be able to intensify them. Don’t think for a second that you can still get six pack abs without engaging in high-intensity exercises. Understand that dieting without physical exercise will never be enough to build muscle.

6. It Could Leave You Looking Far Worse Than When You Started.

Are you still convinced that a low calorie diet can be maintained for a long period of time? Even if you could, that would just be totally irresponsible. Your body can only take so much negligence. Eventually, your body is going to crash and you could find yourself right back where you started…or worse. You can’t possibly expect to get six pack abs that way, can you?

It’s clear that a low calorie diet is absolutely not the best way to get six pack abs. It’s bad for your overall health, it doesn’t do anything for muscle building, and it keeps your energy at a minimum. To get six pack abs, you need to follow a healthy, well-balanced diet. Add that to a regular fitness program and there’s really no stopping you.

2 Important Factors to a Successful Abdominals Exercise Program

Modifying your lifestyle to accommodate an efficient abdominals exercise program is necessary. If you desire killer abs, you need to take the necessary steps to improve your daily routine. After all, healthy living can only get you GREAT six pack abs fast.

It’s not easy to ignore rock hard six pack abs on a person even if you tried. Men and women are generally considered “hot” if they have chiseled abs.

Take a look at stars like Mark Wahlberg, Usher, and Brooke Burke; they maintain a fit image because THAT’S what people WANT. Who can deny that having rock hard six pack abs is plain sexy? I mean, who wouldn’t want to look that good.

You’re probably asking yourself, “How in the world can I get super chiseled abdominal muscles?” Don’t worry, I’ve asked myself the same question many times before.

The answer is simple: sticking to an abdominals exercise program that works.

There’s no need for any kind of wonder drug. You won’t need to buy top-of-the-line abs fitness equipment either. Anyone with the right attitude can get six pack abs by simply sticking to a healthy lifestyle.

Just below you will find the 2 most important aspects to any successful abdominals exercise program. Keep in mind that six pack abs don’t just happen overnight. It just requires some getting used to, that’s all.

1. Follow a Healthy, Well-balanced Diet. Sticking to healthy food options is the most basic step of the program. Changing your diet for the better is a great way to kick off your program.

Don’t think of dieting as a death sentence; if anything, healthy eating can only prolong your life.

By eliminating “bad fats” in your diet, you are giving your body the chance to burn existing stored fat. Saturated fat that’s almost always present in fast food and junk food is just not good for you. Period.

It’s not just fat you have to think about; there’s also the matter of cutting back on carbs. Loading up on carbohydrates will only slow you down. But you can’t completely take carbs out of your diet either.

2. Commit to a Challenging Exercise Routine. The second and final step to a successful abdominals exercise program is simply that – EXERCISE. Eating nutritious food will do you a lot of good, but without regular exercise, you are not allowing your body to reach its full potential.

The truth about getting six pack abs: With proper diet and regular exercise, there’s really no stopping you. To get you started on your personal abdominals exercise program, search through countless resources online or ask a certified physical expert.