Six Pack Abs Workout Routine at Home

Exercise for Butt – 5 Excellent Butt workouts

2012-06-16T09:15:00.000-05:00

Home > Without Equipment > Butt Exercise > Exercise for Butt - 5 Excellent Buttock Exercises

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5 Buttock-Shaping Exercises

Buttock is important thing, for women it is one of the most attractive part of body. So, it need some exercise to keeping it tight, boost, and hot, doesn’t it? So as, in this page I will share some exercises right for your butt. Not only that, because you will train your arms, shoulders, and abs too with these exercises. Now you can’t wait anymore, read the instructions below and start your moves. There are five steps to do, follow each of steps carefully.

3 Move Arm Exercise - Advanced Exercise

2012-06-09T10:52:00.002-05:00

Exercise for arms with weights

Still hold your dumbbell now because we will use it for this arms exercise. Previous section we have talked about intermediate exercise for arms. It's that time for advanced exercise section, are you ready to go? This advanced 3 move arm exercise is most practical way to train your two main arm muscles, they are triceps and biceps. And the bonus is shoulders exercise that you will get too. These three moves are most effective way for getting toned arms. Follow the instructions below for training your triceps, biceps, and shoulders. I hope you are enjoying this exercise everywhere your favorite places. For preparing, take about 5 pounds dumbbell. Then, enjoy your moves!

Exercise for arms – Intermediate Exercise

2012-06-04T21:57:00.000-05:00

Exercise for arms with weights

Previous section we have talked about exercise for arms. Now I will share second section of arms exercise which are still I think most practical way that we can do everywhere, so as I very interest to share with you all. Unlike beginner exercise has posted before, this Exercise for arms requires using chair and weight (e.g. dumbbell) to do it.

But the targeted arm muscles are still same, this exercise will train your two primary arms muscles, they are triceps and biceps. And the bonus is shoulders exercise that you will get too. These three moves are most effective way for getting toned arms. Follow the instructions below for training your triceps, biceps, and shoulders. I hope you are enjoying this exercise everywhere your favorite places. For preparing, don’t forget to take any steady chair and about 5 pounds dumbbell. Then, enjoy your moves!

Exercise for arms – biceps, triceps, and shoulders

2012-05-16T20:19:00.001-05:00

Exercise for arms without weights

Hello everyone, now I am going to share about how do we shape our arms thoroughly. There are plenty directions and topics you can see over the internet. But I have found the simple one that I am going to share with others. I think it is pretty easy for all of us, this arms exercise doesn’t use weight yet only using resistance band to do it. This exercise has three level based on beginner, intermediate, and advanced. Only now I want to write for the beginner.

This exercise for arms will train your two primary arms muscles, they are triceps and biceps. And the bonus is shoulders exercise that you will get too. These three moves are most effective way for getting toned arms. Follow the instructions below for training your triceps, biceps, and shoulders. With these three moves of arms exercise, I hope you will get toned arms in no time. Don’t forget to take your resistance band for this exercise!

Flat Tummy Simple – Single Legged Diagonal Hop

2012-01-17T09:22:00.001-06:00

Single Legged Diagonal Hop

We are now arrived in the last exercise of Flat Tummy Simple exercise series. This is advanced exercise that still has same muscles targeted, among others: abs, gluteus, quads, and hamstrings. Finish this exercise, and you will get a set of simple exercises really effective to whittle your belly fat and reach flatter abs.

How to do

Flat Tummy Simple – Single Leg Windmill

2012-01-17T09:08:00.000-06:00

Single Leg Windmill

Like the name, this exercise will have moving your body and arms like windmill. In this advanced exercise of Flat Tummy Simple series, you will also train shoulders and oblique, besides your abs, gluteus, quads, and hamstrings muscles. Follow the directions below for more understanding.

How to do

Flat Tummy Simple – Single Leg Romanian Deadlift

2012-01-17T08:55:00.002-06:00

Single Leg Romanian Deadlift

This Single Leg Romanian Deadlift exercise is belonging to advanced training in Flat Tummy Simple program. This exercise focused on your abs, gluteus, quads, and hamstrings muscles. Engage your muscles and whittle your belly in fun way.

How to do

Flat Tummy Simple – One Leg Hop Hold

2012-01-03T18:19:00.001-06:00

One Leg Hop Hold

One more exercise is good to train your balance and core; it is One Leg Hop Hold. One Leg Hop Hold is sixth exercises from Flat Tummy Simple series. This exercise will target your abs, gluteus, quads, and hamstrings muscles. Don’t wait for this exercise, doing this immediate and flatten your belly in no time.

How to do

Stand with feet hip-width apart, knees slightly bent, abs engaged.
Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
Hop forward off left foot, landing on right foot with slight bend in knee, left knee bent 90 degrees.
Hold here, balancing, for 2 counts. Do 10 reps.
Switch sides; repeat.

Thank you very much has been watching for this post. There are still a few remaining for next exercise. So, keep reading and keep practicing.

Watch One Leg Hop Exercise Video

Previous : Single Leg Opposite Arm Reach

Flat Tummy Simple – Single Leg Opposite Arm Reach

2012-01-03T18:04:00.002-06:00

Single-Leg Opposite-Arm Reach

This is fifth exercise of 9 Flat Tummy Simple training sets. Single-Leg Opposite-Arm Reach is exercise that targets among other: abs, gluteus, quads, and hamstrings muscle. Follow the instructions below for more detail.

How to do

Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
Lift left knee up to 90 degrees in front of you. Lean forward slightly as you reach right arm in front of you and push left foot behind you.
Hold for 1 count. Pull both back in. Do 12 reps.
Switch sides; repeat.

Happy practicing…

Next : One Leg Hop Hold

Previous : Single Leg Squat Touchdown

Flat Tummy Simple – Single Leg Squat Touchdown

2011-12-12T12:52:00.003-06:00

Single Leg Squat Touchdown

Single Leg Squat Touchdown is advanced exercise from previously Standing Broad Jump. This is targeted abs, gluteus, quads, and hamstrings muscle. Single Leg Squat Touchdown also belong to stability exercise, because you will do exercise with alternating one leg. Follow instructions below for more detail:

How to do

Stand with feet straight and hip-width apart.
Lift chest, tuck chin and place right hands on hips.
Squeeze butt muscles, balance on one leg and lift left leg directly beside it.
Squat, bending hip and knee; reach left hand toward balance foot (right foot), hold two seconds.
Return to start position. Do 10 reps.
Switch to left foot as balance, repeat 10 reps.

Follow the instructions above carefully, try to doing this exercise correctly before go toward next workout. Stay tuned for this series.

Watch Single Leg Squat Touchdown Exercise

Next : Single Leg Opposite Arm Reach

Previous : Standing Broad Jump

Flat Tummy Simple – Standing Broad Jump

2011-12-12T12:41:00.000-06:00

Standing Broad Jump

Continuing of Flat Tummy Simple series, this is one exercise named Standing Broad Jump. This exercise is effectively worked your abs, gluteus, quads, and hamstrings muscle. Get in great looking butt, thigh, and abs with doing Standing Broad Jump exercise routine. It is very simple exercises you can do when you are imagine their name. But for streamlined practice, carefully follow these instructions below:

How to Do

Stand with feet hip-width apart, abs engaged.
Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
Use power through gluteus and core to jump forward, landing with bent knees.
Stand up. Do 10 reps.

Practice with right move and feel all the targeted muscles engaged. Next, go to other simple exercise still in this Flat Tummy Simple Series, Single-Leg Squat Touchdown.

Watch Standing Broad Jump Exercise

Next : Single Leg Squat Touchdown
Previous : Single Leg Balance

Flat Tummy Simple – Single Leg Balance

2011-12-06T07:29:00.001-06:00

Single Leg Balance

Thanks for your attention have been landing to this page. Still in my series Flat Tummy Simple, this is second exercise after Single Leg Squat before. Still with same simple move like the title I has wrote above, Single Leg balance will target your abs, gluteus, and inner thighs. Below are the instructions.

How to do:

Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.
Lift right foot 12 inches off floor in front of you.
Keeping left leg still, rotate right leg out to side, then twist torso to right as you move leg diagonally behind you.
Sweep leg back to front as you return to start. Do 10 reps, keeping foot lifted.
Switch legs and repeat.

Follow the instructions above carefully, try to doing this exercise correctly before go toward next workout. Keep reading this series.

Watch Single Leg Balance Exercise Video

Next : Standing Broad Jump
Previous : Single Leg Squat

Flat Tummy Simple – Single Leg Squat

2011-12-06T07:18:00.001-06:00

Single Leg Squat

Who does not likes simple, everything that simple is better ways. Sets of workout I show in this section are good, streamlined, and pretty easy to do over all fitness level women. Sets consist of 9 simple moves you can practice at home yourself. The name of first exercise is Single-Leg Squat, with abs, gluteus, quads, and hamstring as targeted areas. Boost your butt, improve balance, and prevent injury with these easy core-strengthening moves.

How to Do:

Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.
Lift right foot a few inches off floor. Squat on left leg, keeping knee behind toes.
Stand back up. Do 12 reps, keeping right foot lifted the entire time.
Switch feet and repeat.

Practice following the instructions above to make mean your effort. Subsequently, move to second exercise from this Flat Tummy Simple series. Stay tuned on this blog for next exercise Single Leg Balance.

Watch Single Leg Squat Exercise Video

Next : Single Leg Balance

Circle Crunch Exercise

2011-08-02T07:14:00.001-05:00

Abs Workout for Women – Circle Crunch Exercise

Abs workout is an exercise that you need when you want to have a flat stomach and six pack abs. May you have done a variety of six pack workout techniques such as: upper abs workout, lower abs workout, and crunches variety to target the muscles of the rectus abdominis, tranverse abdominal and obliques. Your workout will make you have a six pack abs in no time according with the determination of your workout.

Circle Crunch Exercise is work your abs from every direction, and the continuous motion forces you to isometrically hold your core tight, adding extra burn. It's one of best abs workout for women you can do at home. If you have done this exercise at an advanced stage, you can do variations with the way raise your legs with knees bent at 90 degrees, calves parallel to floor, as you perform each set. Follow the exercise guidance below to perform Circle Crunch Exercise properly.

How to do:

Lie face up with your knees bent at 45 degrees and feet flat on the floor, hands behind your head with light fingers.
Lift your shoulders off the floor until you feel a tight contraction, and curl your torso around in a small, clockwise circular motion (starting from 6 to 9 to 12 to 3 and back down to 6).
For the next rep, repeat in the opposite, counter clockwise direction.
Perform 2 up to 3 sets with 8 – 20 reps each set.

More detail movement for this exercise, see Circle Crunch Exercise video.

Sprinting Exercise

2011-08-02T07:07:00.001-05:00

Abs Workout for Women – Sprinting Exercise

Abs workout is an exercise that you need when you want to have a flat stomach and six pack abs. May you have done a variety of six pack workout techniques such as: upper abs workout, lower abs workout, and crunches variety to target the muscles of the rectus abdominis, tranverse abdominal and obliques. Your workout will make you have a six pack abs in no time according with the determination of your workout.

There was a training of the fastest and easiest to help you burn belly fat as a complement of your abs workout. This exercise unlike abs workout for women may you ever seen, but interval training is one way that will burn your belly fat quickly and bring out your abs in no time. One of interval training you can do is sprinting, it is one of the best abs workout for women. Find a good track then you can start sprinting 20 minutes a day, 4 to 7 times a week.

How to do:

Detail movement for this exercise, see Sprinting Exercise video.

Abs Isometric Exercise

2011-08-02T06:59:00.001-05:00

Abs Workout for Women – Abs Isometric Exercise

Abs workout is an exercise that you need when you want to have a flat stomach and six pack abs. May you have done a variety of six pack workout techniques such as: upper abs workout, lower abs workout, and crunches variety to target the muscles of the rectus abdominis, tranverse abdominal and obliques. Your workout will make you have a six pack abs in no time according with the determination of your workout.

Abs isometric exercise is focuses on the strength and tone of three aspects of the abs and core, which are Rectus Abdominus (the muscles forming the "six-pack"), Transverse Abdominus (the muscles that pull in your stomach and keep your stomach flat), Obliques (V shaped muscles that taper your waist line, also known as the "love handles").

It’s one of best abs workout for women you can do anywhere and anytime. Should be noted that usually blood pressure can rise dramatically when performing these techniques, so check with your doctor first, if you have hypertension or heart condition disorders before practice this exercise. Follow the exercise guidance below to perform abs isometric exercise properly.

How to do:

Sit up tall and straight in your chair.
Breathe in deep and suck in your stomach as hard as you can.
Now tense your stomach hard, as though bracing for a punch – still keeping it sucked in.
You feel that tightness, a slight quiver in the muscles? Good, that’s the start.
Breathe out tightly making an "ssssssss" sound. You’ll feel your abs getting tighter.
As you breathe out, crunch your abs really hard, rotating your pelvis upwards and your rid cage inwards.
Breathe all the way out. Relax.

More detail movement for this exercise, see Abs Isometric Exercise video.

Decline Crunch Exercise

2011-07-31T07:55:00.001-05:00

Abs Workout for Men – Decline Crunch Exercise

Alter the height, raise the board
Do a crunch or a full sit up
Add variation by twisting your upper body as you do the crunch.
As you get used to the routine add weight to the chest to increase the difficulty level.
You can also increase the height of the board if you think that the crunches are easy for you to do.
Try to do as many as you can.

More detail movement for this exercise, see Decline Crunch Exercise video.

Push up Exercise

2011-07-31T07:48:00.001-05:00

Abs Workout for Men – Push up Exercise

Abs workout is an exercise that you need when you want to have a flat stomach and six pack abs. May you have done a variety of six pack workout techniques such as: upper abs workout, lower abs workout, and crunches variety to target the muscles of the rectus abdominis, tranverse abdominal and obliques. Your workout will make you have a six pack abs in no time according with the determination of your workout.

For all men, in addition to the above exercise there are complement exercises for your abs workout routine at home. It is a Push up exercise. This exercise will complement to abs workout for men. Push up exercise is the oldest form of exercise that has been used for strength training. The best way to get six pack abs while doing pushups is pulling in your stomach in while you do pushups. Follow the exercise guidance below to perform Push up exercise properly.

How to do:

Lay down on your stomach with your feet together
Extend your hands to the side
Try pushing your body up with your arms keeping the rest of the body stagnant
Pull in your stomach as you pushup your body
Repeat for 15 repetitions of 3 sets

More detail movement for this exercise, see Push up Exercise video.

Squat Exercise

2011-07-31T07:34:00.001-05:00

Abs Workout for Men - Squat Exercise

Abs workout is an exercise that you need when you want to have a flat stomach and six pack abs. May you have done a variety of six pack workout techniques such as: upper abs workout, lower abs workout, and crunches variety to target the muscles of the rectus abdominis, tranverse abdominal and obliques. Your workout will make you have a six pack abs in no time according with the determination of your workout.

For all men, in addition to the above exercise there are complement exercises for your abs workout routine at home. It is a Squat exercise. This exercise will complement to abs workout for men. Squat exercise will be targeting the leg and the buttock muscles. Leg and buttock muscles are the largest muscles in the body. Squat exercise is the best way for you to have the leg and the buttock muscles wonderful. Follow the exercise guidance below to perform squat exercise properly.

How to do:

Put your feet at shoulder length
Face forward
Squat down and up
Repeat for 15 repetitions of 3 sets
For advanced exercise, you should add weights and try holding 2 or 5 pound dumbbells in your hands as you are squat.

More detail movement for this exercise, see Squat Exercise video.

Plank Pose Yoga Exercise

2011-07-30T10:23:00.001-05:00

Best Yoga Exercises for Upper Abs Workout

Best upper abs exercises for your ab workout every day. Plank Pose is one of Yoga Exercise that exact for upper abs workout. Plank Pose is very effective to strengthen the arms and spine, and strengthens upper body to get six pack abs. Perform this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan, do the exercises accordance with the guidance below to make sure all your abdominal muscles actually contraction during exercise.

How to do:

Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up.
Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.
Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.
You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

More detail movement for this exercise, see Plank Pose video.

Jack Knife Crunch Exercise

2011-07-30T10:14:00.002-05:00

Jack Knife Crunch Exercise

Variety of crunches as proper ab workout technique for your upper abs. Jack Knife Crunch Exercise is one of the crunches variety for upper abs workout that is very effective with targets on the rectus abdominis muscle to get six pack abs in no time. Performs this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan, use a good form when doing this crunch and do the exercises slowly to make sure all your abdominal muscles actually contraction during exercise.

How to do:

Lie on your back on the floor with your arms overhead and legs stretched out.
Breathe out as you simultaneously raise your straight legs and torso until hips are flexed and legs extended out above the floor.
Arms lift to reach over-head and hold by your sides.
Breathe in to return to starting position, repeat for the desired number of repetitions.

More detail movement for this exercise, see Jack Knife Crunch Exercise video.

Vertical Leg Crunch Exercise

2011-07-30T10:07:00.002-05:00

Vertical Leg Crunch Exercise for Upper Abs Workout

Variety of crunches as proper ab workout technique for your upper abs. Vertical Leg Crunch Exercise is one of the crunches variety for upper abs workout that is very effective with targets on the rectus abdominis and oblique muscles to get six pack abs. The rectus abdominis flexes your spine, meaning it pulls your rib cage toward your hip bone. The vertical leg crunch also activates your obliques, or side abs. In fact, the vertical leg crunch engages your obliques significantly more than a standard crunch. Perform this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan, use a good form when doing this crunch and do the exercises slowly to make sure all your abdominal muscles actually contraction during exercise.

How to do:

Lie on your back on a mat with your hands behind your head.
Lift your legs up so they are perpendicular to the floor with a slight bend in your knees.
Cross your ankles. Push your lower back into the floor. This is the starting position.
Exhale and curl up until your shoulder blades are off the floor, but do not allow your lower back to lift off the floor.
Keep your hands gently crossed behind your head, but do not pull with your arms.
Relax your head back, keeping your neck in line with your spine. Pause for a count. Inhale and lower back to the floor.

More detail movement for this exercise, see Vertical Leg Crunch Exercise video.

Crossover Crunch Exercise

2011-07-30T10:00:00.002-05:00

Crossover Crunch Exercise for Upper Abs Workout

Variety of crunches as proper ab workout technique for your upper abs. Crossover Crunch Exercise is one of the crunches variety for upper abs workout that is very effective with targets on the rectus abdominis and oblique muscles to get six pack abs. Performs this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan, use a good form when doing this crunch and do the exercises slowly to make sure all your abdominal muscles actually contraction during exercise.

How to do:

Lie on your back with your knees bent and feet flat on the floor.
Cross your right leg over your left leg so your right ankle is resting on your left knee.
Place your fingertips to the side of your head just behind your ears.
Contract your abdominal muscles as though you are doing a crunch, Slowly twist your torso and touch your left elbow to your right knee.
Exhale as you lift up. Slowly lower to the starting position. Inhale as you lower.
Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

More detail movement for this exercise, see Crossover Crunch Exercise video.

Criss-Cross Crunch Exercise

2011-07-30T09:52:00.002-05:00

Criss-Cross Crunch Exercise for Upper Abs Workout

Variety of crunches as proper ab workout technique for your upper abs. Criss-Cross Crunch Exercise is one of the crunches variety for upper abs workout that is very effective with targets on the rectus abdominis and for strengthening the obliques to get six pack abs. Performs this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan, use a good form when doing this crunch and do the exercises slowly to make sure all your abdominal muscles actually contraction during exercise.

How to do:

Lie on your back in neutral spine.
Bend your knees and bring your shins up so that they are parallel to the floor.
Place your hands behind your head, supporting the base of the skull. Keep the elbows wide.
Use an exhale to pull your abs into a deep scoop, and leaving the pelvis in a neutral position (not tucked or tipped), curl the chin and shoulders off the mat up to the base of the shoulder blades.
Inhale: Your upper body is in a full curve, your abs are pulling your bellybutton down to your spine, and your legs are in tabletop position.
Exhale: Reach your left leg out long, and as you keep the elbows wide, rotate your torso toward the bent right knee so that your left armpit is reaching toward the knee.
Inhale: Inhale as you switch legs and bring the trunk through center
Exhale: Extend the right leg. Rotate your upper body toward the left knee. Keep your chest open and elbows wide the whole time. Resist the urge to hold yourself up with your arms. Make this exercise about the abs.

More detail movement for this exercise, see Criss-Cross Crunch Exercise video.

Basic Crunch Exercise

2011-07-30T09:43:00.002-05:00

Basic Crunch Exercise for Upper Abs Workout

Variety of crunches as proper ab workout technique for your upper abs. Basic Crunch Exercise is one of the crunches variety for upper abs workout that is very effective with targets on the rectus abdominis to get six pack abs. Perform this exercise with the focus and quality as your six pack workout routine. This will be the best abs workout for your six pack workout plan, use a good form when doing this crunch and do the exercises slowly to make sure all your abdominal muscles actually contraction during exercise.

How to do:

Lie on the floor. Raise your legs, bending your knees at a 90-degree angle so your thighs are perpendicular to the floor, but your calves are parallel to the floor.
Keeping your legs in this position makes your abdominal crunches more effective, and presses your lower back into the floor to help prevent discomfort and injury.
Clasp your hands behind your head to hold it lightly, elbows pointing to the sides. Slowly crunch your torso upward toward your thighs. Keep your knees bent at a 90-degree angle. Remember, lift with your abs, not your neck.
When you lower, only come back down to just above your shoulder blades.

More detail movement for this exercise, see Basic Crunch Exercise video.