Unless you’re an experienced fitness coach with a six pack abs guide as a bible, you can never know for sure what type of workout your body needs. Effective exercises for six pack absinvolve two types — compound and isolation. These types of exercises have their own advantages and disadvantages, so it’s important to understand how they work.

Working on how to get six pack abs with the wrong routine can actually be frustrating. You need to ask yourself this: what specific isolation or compound exercise should I perform to shed unwanted fat in my midsection?

What is a Compound Exercise?

The goal of compound exercises is to stimulate your muscle groups using a wide range of motion. A lot of basketball (e.g. Kobe Bryant, Shaq, Kevin Garnett) and tennis (e.g. Rafael Nadal, Fernando Verdasco, Novak Djokovic) athletes regularly use this technique to maximize their post-game workouts and on-court activities.

Experts from various fields of fitness and health regard compound exercises as the ideal fat-burning habit. As you perform numerous compound exercises for six pack abs, not only do you get the most out of your workout, but you also enhance your coordination, balance, and flexibility. Compound exercises for your midsection are what you need when you’re aiming to lift heavier loads without sustaining muscle fatigue.

Here are a few common compound exercises for six pack abs you can start on:

• Barbell squats
• Pushups
• Deadlifts
• Kettlebell swings
• Dumbbell overhead presses

What is an Isolation Exercise?

Unlike compound exercises, the isolation technique involves only one muscle group that concentrates on developing your muscle strength. Isolation exercises are ideal for those people who easily get injured when stimulating numerous muscle groups at one time.

How to get six pack abs that are rock hard? Isolating those core muscles HARD, that’s how. The isolation techniques listed below are considered highly effective exercises for six pack abs:

• Dumbbell bicep curls
• Hamstring curls
• Leg extensions
• Rope pull downs
• Yoga ball rollout
• Jack knives
• Barbell curls
• Cable crossovers

Compound vs Isolation: Which is Better?

Picking one set of exercise over the other is unnecessary. In fact, combining both techniques and integrating them with your six pack abs guide can actually give you faster, better results. Always remember that exercises for six pack abs depend on your need, age, health, physical performance, and lifestyle. To get the most out of your workout (and to avoid accidents), follow a Certified fitness professional, I recommend Mike Geary of www.HotSixPackAbs.com.

Work those muscles and stay safe!

Which of these exercises work best for you? Let me know by entering your comments below.

We’ve all wondered about how to get killer absat some point in our lives. After reading many articles in health magazines and websites, I’m sure you already know that there are many ways to achieve it. The secret (if there is one) is that you integrate the RIGHT strategies instead of just relying on one.

It’s not as hard as you think. It only seems like it because you haven’t even started yet. But once you get the ball rolling, things will just start to fall into place.

There are 3 key strategies to creating an effective fitness plan. No, it does not involve paying for a personal trainer or signing up for expensive pre-packed food to be delivered to your home. If you want to know how to get killer abs, simply keep in mind these 3 simple points:

1. Healthy Eating
2. Abs Targeting
3. Complete Muscle Strengthening

Healthy Eating

Knowing what your body fat percentage can help you determine which foods you need to cut down on. You can easily find out what your body fat percentage is by asking your doctor or a fitness trainer at the gym.

If yours is especially high, that means you will need to work extra hard at building ab muscles. It also means you will need to change your diet.

No amount of sit ups or crunches will get you six pack abs if you have a considerable amount of fat surrounding your abdominal area. How to get killer abs when you’re battling the bulge? Start eating healthy, that’s how.

With a low fat diet, you can easily burn stored body fat. Try getting more leafy greens and lean meats into your meals. In the meantime, you need to avoid foods that are high in saturated fat, such as chips, French fries, fried chicken, and processed canned meat.

Abs Targeting

Abs targeting is definitely the icing on the cake since it directly involves your abdominal muscles. With excess fat out of the way, you can get your midsection into shape just by performing 3 abs targeting exercises every other day. You now have a better idea how a healthy, low fat diet can be advantageous while doing targeted abs exercises.

Doing 5-10 reps of each exercise, while gradually increasing your reps as your fitness level improves, is how to get killer abs. Sit ups, crunches, and bicycles are examples of very basic yet highly effective abs targeting exercises.

Complete Muscle Strengthening

While you work on your abdominals, it is also important that you strengthen and condition other muscle groups as well. Here’s why:

• You get faster, long-lasting results
• You reduce the risk of injury
• You give your abdominal muscles a break
• You allow your whole body to get in shape

Choose from a wide array of full body workouts, including swimming, yoga, martial arts, and boxing.

How to get killer abs isn’t cryptic at all. You just have to cover all the bases – get your diet right, work on those abs, and involve the rest of your body.

Read and Research

Research is the first and most sensible step toward preparing for any battle plan – in this case, fighting off unwanted flab. You don’t just pick up a book or go online and read; you actually delve deeper into the subject and get as much information as you can to aid you in your objective.

As a researcher, you’re also an investigator. You explore the “what,”  “why,” “when,” “where,” “who,” and “how” of the subject, especially with the question at hand: how to get six pack abs.  You gather as much information as you can, verify your sources, and relate everything you’ve learned.

Sometimes, getting a fitness instructor is not enough. They can teach you a lot of things, but you can’t just take their word without doing some research of your own. You would still have to do the work, both on the floor and on your computer.

For example, if your trainer’s six pack abs plan includes expensive and unnecessary bodybuilding supplements, you should know better than to take them without doing any research first.

Create Specific Goals

Creating your own set of goals is the next technique on how to get six pack abs. Instead of just thinking, “I want six pack abs,” make your goal more specific; think “I want six pack abs in six months” instead. The more concrete you are about your objective and the time frame you give yourself to reach that goal, the easier it would be for you to attain it.

Your goal should include a vision, a specific time frame, and a list of steps you need to perform to realize the vision. Here’s an example of those steps:

• Create a workout journal
• Buy a six pack abs video
• Incorporate other exercises into my six pack abs plan (e.g. cardio)

Consistency

Consistency is the key to any successful game plan. An unfailing attitude and the desire for continued progress are fundamental. These will help you understand how to get six pack abs and KEEP THEM.

Go ahead and take a crack at it. Research limitless information on how to get easy six pack abs, set specific yet realistic goals, and follow through. Learn the 5 most common six pack abs mistake…

Still struggling to get a six pack abs? Share what you have been doing to get one by adding a comment below.

If you’ve been dying to make your spare tire into a six-pack, you are not alone. Sculpting abdominal muscles seems to be a national obsession. Just look at the amount of infomercials on television in the last few years that have products claiming to create the washboard stomach of your dreams!

Fortunately, there are effective six pack abs muscle exercises that you can do in your very own home, with very little equipment that will sculpt your body the way that you want!

Before we start describing the six pack abs muscle exercises, there are a few tips we need to cover. First, know that in order to create the washboard stomach of your dreams…you need to commit to doing the exercises! This is not something that’s going to happen overnight, folks. Practice makes perfect, and regular exercise makes a perfect set of abs.

Secondly, spot training like these ab exercises work…but only if you don’t have a huge layer of fat covering up your stomach. If you are overweight, you need to commit to doing aerobic workouts too to whittle down your overall weight. Only then will you be able to see the benefits of your six pack abs muscle exercises.

Finally, get a journal, spreadsheet, wall calendar..whatever you like…to track your progress. Invest in a tape measure (they are really not that expensive) and record your waist size weekly. On the weeks that you feel you aren’t getting anywhere, look back to your measurements. Those will show you the real picture!

Now on to the six pack abs muscle exercises!

1. Abdominal Crunch

You can perform this lying on the ground or leaning on a large fitness ball. This old standby will sculpt your abs like no other exercise out there. Place your hands lightly on the sides of your head and lean your head back. Place your tongue on the roof of your mouth and then lift your chin towards the ceiling. Even though it sounds odd, the tongue part is really important!

2. Alternating Leg Extensions

Lie on your back with your hands behind your head. Bring both of your knees up into the air, and then extend one leg out in front of you. Keep the other knee pulled in. At the same time, bring your opposite shoulder towards the bent knee. Try to touch your elbow to your opposite knee. Switch sides and repeat.

3. Reverse Crunch

This really helps target the lower abdominal muscles. Lie with your arms out toward your sides and palms against the floor. Lift your hips and bent knees off of the floor by pulling in your lower abs. Then return them to the floor.

These six pack abs muscle exercise should be repeated on alternating days, or every day, depending on your fitness level. Remember to track your progress and give yourself time to sculpt your middle.

Did you know that most people today carry excess abdominal fat? Many studies have already proven that around 70% of people in first world countries like the United States are now either overweight or obese. Most of these people carry not only unsightly but also dangerous belly fat. In fact, there are numerous belly fat health risks that are already proven.

Health Problems related to Belly Fat

A new study conducted by the highly regarded Mayo Clinic proved that people who have excess belly fat are at a greater risk of having health problems. However, belly fat is more common in men compared to women. Here’s a fact for you. Men tend to store fat in the abdominal area while women tend to store fat in other areas like the hips and legs.

Nevertheless, regardless of sex and overall weight, carrying a large amount of belly fat increases risk for heart disease, stroke, hypertension, some types of cancer, type 2 diabetes, metabolic syndrome, sleep apnea, insulin resistance and many other health problems.

Types of Belly Fat

Let’s examine this idea closely. There are actually two types of belly fat namely subcutaneous fat and visceral fat. Subcutaneous fat is the type of belly fat that is located directly beneath the skin above the abdominal muscles. On the other hand, visceral fat is the type of belly fat that is located deeper in the abdomen beneath the abdominal muscles. Visceral fat surrounds the internal organs.

Now, listen closely. Although both types of belly fat are serious health risk factors, several studies indicate that visceral fat is more dangerous compared to subcutaneous fat. This is because this particular type of belly fat releases more toxic substances to the body.

How to Minimize or Eliminate Belly Fat Health Risks

Here’s the bottom line. The best way to minimize or eliminate these serious health risks of belly fat is to reduce belly fat or to lose excess weight. To stress, the best way to do so is through a proper diet and exercise program. Focus here. You cannot spot-reduce or specifically lose belly fat through abdominal exercises, okay? You have to create a daily calorie deficit by eating less and exercising more.

Everyone knows that although dieting alone works, exercising helps make the process faster. Also, exercise has numerous health benefits like better cardiovascular health, new brain cell development, anti-depressant properties and many more.

Fact! A high carbohydrate diet leads to insulin resistance after some time and this is one of the major reasons why some people carry more visceral fat. This means that you have to minimize sugar and starch intake in order to prevent the accumulation of visceral fat. Also, according to studies, high fructose intake is one of the major causes of having excess visceral fat. In terms of exercise, the best way to reduce visceral fat is through high intensity exercise like interval training and circuit training. Undeniably, these are proven to be more effective in weight loss and reducing belly fat compared to traditional low intensity cardiovascular exercise and abdominal exercises.

Do you have your own belly fat health issues? Share with others how you conquered them.

The best exercises for lower absdon’t require going to the gym, buying equipment, or hiring a trainer. The secret is so simple that you can do it right now, in your home.

You just need to do these 3 things to get great abs:

1. Know your abs and what works them
2. Follow a healthy diet
3. Work your cardiovascular system

Before you begin, you should know that technically, there are no separate upper and lower abdominal muscles; they are a group of muscles that are all connected.

So, does targeting your upper and lower abs differently matter?

Experts disagree on the answer, but science has proven that some movements target the lower abs more effectively than others.

The best excerises for lower abs are:

1. Curls
2. Crunches
3. Bicycles
4. Knee to Chest Stretch

1. Curl

• Lie flat on your back with your knees bent and your feet flat.
• Place your hands on your abdomen.
• Tighten your abdominal muscles and press your lower back against the floor.
• Slowly curl yourself up, raising your head and shoulders.
• Uncurl back down, slowly lowering yourself back to the floor.

2. Crunches

• Lie down on the floor.
• Bend your knees and place your hands across your chest.
• Contract your abdominal muscles.
• Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
• Hold this position for a few seconds and then lower yourself.

3. Bicycle

• Lie flat on the floor.
• Rest your hands up next to your head and bring your knees halfway up.
• Begin a bicycling motion with your legs.
• Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.

4. Knee to Chest Stretch

• Lie on the floor with your knees bent and flat feet.
• Bring one knee toward your chest. You can use your hands if you need to.
• Hold your knee near your chest for ten seconds and lower your leg slowly.
• Repeat with your other knee.
• Hold the stretch for as long as you feel comfortable and then repeat.

Perform these 2-3 times per week with at least one day of rest between each workout session. Start with 5-10 repetitions for each exercise and move up to 3 sets of 20 repetitions with you feel stronger.

Also, remember that following a low fat diet and performing regular cardio workouts, such as walking or running is a significant part of any ab training routine.

By performing these excerises for lower abs as part of a healthy fitness routine, you will become stronger, fitter, and see your abs like you’ve never seen them before.