Sample Content Preview
There’s a saying about how everyone has abs. It is TRUE. We are all born with abs regardless of our body shape. Fat people who have bulging tummies indeed have their abs secretly lying right beneath those fats.
Are you fat, with tummy or love handles (fats on waist)? Or are you skinny, with visible bony figure or maybe flabby tummy?
Whichever body figure you are donning now, are you sick and tired of it? You might have tried plenty of ways from food diet to exercises but nothing seems to work very well for you? All you want is just to look great, feel good and be confident. Am I right?
Here’s the good news for you! You already have a wonderful set of killer washboard abs! It might just be hidden underneath your fats or is still underdeveloped. The one and simple way is to get rid of the flab above by shedding off your fats, and tadah! It’s really as simple as that!
This article will teach you the extremely easy abs workout that will help you build the to-die-for sexy washboard abs!
Washboard abs, getting lean and losing weight are all tied into a consistent cardiovascular workout program.
Cardiovascular workout is an endurance exercise that strengthens the circulatory system by increasing your metabolic rate. By doing it over long stretches of time, it makes your heart beat faster and pump more blood through your system, bringing nutrients and oxygen to every cell.
Cardio workout can be simply explained as physical exercise of low to high intensity that depends on the aerobic energy-generating process of the exercise you do. It’s any activity that gets your heart rate raised to 50 - 75% of your maximum heart rate. Calculate your maximum with the formula 220 minus your age. For example, if you’re 25 years old, 220 - 25 = 195.
Cardio workout burns calories in your body. Most people do cardio training to lose weight, gain body mass, train stamina, etc.
You should do 30-45 minutes of activities like walking, running, biking or swimming daily 4-5 times per week. It takes about four weeks before you start to see the physical benefits of your diet and exercise program. You should notice immediate results in your energy level, overall mental alertness when exercising daily. Start off slowly if you are a beginner in cardiovascular exercises. A good way to get started is to walk or run with the following six weeks program:
Week #1 - Walk/run - 1 mile a day for 5 days a week
Week #2 - Walk/run - 2 miles a day for 5 days a week
Week #3 - Non-impact week - bike or swim for 20-30 minutes a day
Week #4 - Walk/run - 2 miles a day for 5 days a week
Week #5 - Walk/run - 3 miles a day for 4-5 days a week
Week #6 - Walk/run - 4 miles a day for 4-5 days a week
Note: week #3 is non-impact due to the possible number of strains/injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program.
When you have shed off the layer of fats on the surface, it is time for the real game: Sculpturing The Dream Abs
Targeting The Regions
Our abdominal muscles consist of 3 major muscle groups and 4 distinct areas: the upper abs, lower abs, obliques and transverse abs.
Your body adapts to your current abdominal workout. It is important to change your ab workouts every few weeks to continue developing your core strength and stability.
Any complete ab workout works all of these abdominal muscle groups. The following basic ab workouts consist of multiple exercises that target distinct areas of your abdomen, while at the same time works multiple muscle groups as well.
Primary Target: Upper Abs
Secondary Target: Lower Abs and Obliques
Lie flat on your back on the floor with your knees bent and your legs secured under something heavy that could hold your body weight. Place your hands behind your head.
Flexing your abdominals, raise your torso until you are in nearly a sitting position.
Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).
PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques
Lie flat on your back on the floor with your legs straight in front of you. Place your hands at your sides by the floor for support. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement).