A number of people around the world are trying very hard to get a flat stomach. Often they are not suitable exercises, not the desired results. At the same time it is important to note, together with AB exercises for women should also be some cardio workout routine, so you can reach your destination faster. Read more about six pack abs.

Effective ab exercises for women
Here are some exercises from the best for women. In simple words, these exercises can be performed easily in the gym and at home and you do not need any exercise equipment.

Sit-ups change
This is one of the easiest ab exercises for women at home. To this exercise on the floor and stretch arms and legs are in opposite directions. As a full sit ups, lift shaft and left hand touching right foot. Its trunk slowly return to starting position. Repeat again the same thing with your right hand and left foot. If you tap your feet, you have the position for 5 seconds to keep better results. Repeat this exercise 12 times on each side. If you increase your endurance, increase the number of counts.

Abs Plank
This exercise is a great top AB and AB smaller exercises for women. This is one of this year, if you do not have to do a series of questions, but need to hold the static position. To this exercise lie face down on the floor. Place your hands near the chest. Toes should be curled under. Now, slowly raise your legs, abdomen and chest floor and hold all the weight on the toes and hands. They find it difficult to maintain position, but with practice you will be able to. Start with 5 seconds. Then back to the starting position. This exercise can be easily repeated 10 times. Click here to read about smaller ab exercises at home.

Side Plank
This exercise helps get rid of fat on love handles and angled. As AB Board Board is also partly a static exercise but a powerful exercise. To this exercise, you will need on the sides, the feet are together. Slowly lift your upper body and support weight on the hand you are. You may need to use the opposite foot for better support. You can fold the opposite leg and hold it in front of your stomach and makes an angle of 90 degrees to the ground. Once you're in the position, attitude must be kept, you can unlock position. As a Board AB Repeat this exercise 10 times on each side. Maybe you want to lower the exercises from that to read the work.

V Crunches
This is a less effective ab exercises for women at home. To this exercise, you have to use a chair for support. Sit on the seat and arms should be by your side. Hold the seat with your hands. Lean from the back of the seat to form an angle of 45 degrees. Now, contract the abdominal muscles and lift your legs slowly and try them closer to the chest. An important point to remember if you do not lift your foot, not go back.

Leg Lifts
This is also one of the best exercises for women is lower AB. More often than not, lower abs is really a problem for women. Lie flat on the floor and keep your legs straight and keep your hands on both sides of the body or under the buttocks. Lift your feet up to make an angel of 90 degrees to the ground. Now, slowly lower your legs until they are about 6 and 8 cm above the ground. If set feet on the ground, make sure not domed. Repeat this exercise 10 times. If possible, at the end of the legs to 90 degrees for 10 seconds and about 6-8 inches from the floor for 10 seconds. This will give new impetus to burn fat.

These exercises AB women, will not help you if you do not keep a track of what you eat. We must ensure that your diet is free of fried and fatty foods. At the same time, your diet should be rich in protein, so you are able to build up the abs muscles.

All of us have some exercises that are very rich in content and some of us cringe environment. There can be many reasons why we have certain exercises. This is valid for particular exercises. Many people are excited about certain exercises because they are the most effective exercises AB. All exercises often focus on AB, because nobody likes a fat belly. Therefore, you will see, with the most effective fitness training exercises from that part of the program. I would like to mention at the beginning itself, that "effective" is a relative term, since some exercises, "the most effective exercises from" may be for Person X, but they can not show results for person Y. So off, depending on a number of factors, these exercises are effective for this person.

Simple, yet most effective exercises from
Let's see, what are exercises that are part of the most effective exercises AB group and are therefore incorporated into your training program. Click here to read on abdominal exercises.

Long Arm Crunch
When I read these names, I went "Whew! What on earth was the long arm of crisis now?". Well, it is not difficult, but a variation of normal crunches, which all of us. All this is more efficient compared to regular crises. Perform this exercise, lie on the floor, stretch the hands above the head or feet and place your feet on the ground. Raise your upper body and hands from the floor and try the chest, forcing the knee, but keep your arms outstretched. Slowly return to starting position. Repeat this exercise each for 2 sets of 10-12 repetitions.

Exercise Ball Ab Crunch
This exercise proved to be the most effective exercises for women than AB. You need to exercise ball to use to do this exercise. Lie on the ball from the ceiling. Exercise ball should support your lower back. Now cross your arms over the chest, or you can alternatively choose to support your neck with your hands. The next step is difficult as you lift your upper body to the ball, but make sure that the ball is stable and will not have rolled over. Since the lower back is on the ball, abs have a healthy stretch, so that it effectively. Start with a set of 10 counts and a gradual increase in the number of sets and counts. Read more on stability ball training.

Bicycle Maneuver
This is one of the most effective exercises to reduce from. Lie flat on the floor and put your hands to support the neck. Fold your knees make a 45 degree angle and slowly move on the bike pedal. As you move the pedal you have to try to touch your left elbow to right knee and vice versa. This exercise will be repeated count per foot for 10 to 12, but make sure you do not hold your breath as you exercise.

Captain Chair
This is identified as the most effective ab exercises for men and women. You need not visit the gym to do exercise. You can do this exercise to do, based on each chair at home, the hand. Place your buttocks on the seat and stabilize the upper body by moving the rest by hand. Now slowly lean body, the seat backrest. To reach the starting position for this exercise, raise your feet on the ground. Slowly lift your knees and start it closer to your chest. Make sure that in a controlled motion and slowly lower your knees, until they are exposed. It can be very difficult to do this exercise at first, but with practice can do easily.

Reverse Curls
This abdominal exercise is also part of the most effective exercises from class. This is an effective lower abdominal exercise, to be exact. To this exercise on the floor and place the hands on side, legs crossed at the ankles and lift them out of the ground. Your legs should form an angle of 90 degrees to the ground. While doing this, make sure your lower back pressed to the floor and then the abdominal muscles. Now slowly turn your hips slightly and tried to reach the feet toward the ceiling and trying to lift your hips off the floor. Exhale during the contraction of muscles and inhale when returning to its original position.

For more information, click
Abdominal Exercises for Men
Abdominal Exercises for Women
Best Abs Exercises to flatten
With most effective exercises AB, must include some muscle building exercises that include cardiovascular exercises and get the perfect flat abs. The most effective ab exercises to help you trim your stomach and fit.

Exercise balls have been used for a very long time for physical therapy. In fact, sitting on exercise balls help neutral spine alignment. Ab exercises with the ball out of not only your abdominal muscles, but also a number of other muscles. Because they involve a number of other muscles that burn more calories during exercise helps. Ball AB Exercises are generally classified as beginner, intermediate and advanced exercises. After a series of fitness experts, AB exercise ball are said to be from the best of all exercises. Read more about AB exercises with exercise ball.

Ab ball exercises beneficial
Before we read on the best exercises AB Ball, it is important to note that if you are a new exercise ball is recommended to start with beginner abs ball workout. If you are a beginner, it is advisable to start with a set of 10-12 repetitions. Once you are with the exercises, you can gradually increase the number of sets with 10-15 repetitions per 3.

Ab Ball Exercise # 1
This exercise is similar to that made on the floor crunches. To this exercise, lie mid-lower back and keep at rest. Support your neck with your hands. Contract abdominal muscles as you lift your upper body to the ball, but make sure that the ball is stable. Begin with 1 set of 10-12 repetitions. This is an excellent exercise for the abdominal region AB ball high. You might want to read more about the stability ball training.

Ab Ball Exercise # 2
Next is the exercise ball oblique abdominal crisis. Sit in an upright position on an exercise ball, but keep your feet on the ground. Now, slowly walk your feet forward so that the ball is positioned on the floor in the back half. Support your neck with your hands and slowly raise the ball and rotate your torso to the right first. Slowly, the strain to repeat the same on the left. During this exercise, you must ensure that the head and back are in a neutral position. Find out more about abdominal exercises with the ball.

Ab Ball Exercise No. 3
This is a great exercise for lower ball AB. To this exercise, lie on the floor and make you lift your feet on the ground at an angle of 90 degrees. Keep supporting the ball between the legs and lower back with your hands. Keeping the ball between the legs, lift your buttocks off the floor and slowly return to starting position. It is recommended not to swing your legs when doing this exercise. Click here to read about the stability ball exercises.

Ab Ball Exercise No. 4
This exercise targets the lower abdominal muscles. To this exercise, sit and exercise ball between the legs instead. Place your hands behind you for support. Now slowly straighten your legs in the air, then brings them closer to your chest. Make sure the ball touched the ground. Click here for more information about ABS exercise ball, click here.

Ab exercises with ball No. 5
To this exercise, place the ball in front of you. Contract your abdominal muscles and pull navel to spine. Slowly roll the ball forward, to stretch or arch your back. Press your elbows into the ball and tighten the abs, while the body and pull the ball back to the starting position. A word of caution is that the exercise should be avoided if you have back problems. Read more about exercise ball routines here.

If these exercises with the ball AB, it is advisable to check the wall as a proposal by using the ball into the wall. This will provide the stability to do those exercises. If you experience pain while they each exercise is better to avoid these exercises. It is best to talk with employees about the exercises before you start it.

When men and women, ABS is the area that is undivided attention. Men want to have six-pack, and women want on the other hand, have a flat stomach. Best AB workout routine is one that is strengthening and toning the abdominal muscles helps. Abdominal muscles, external and internal oblique muscles. There are several investigations have been carried out to find the best abdominal exercises. To answer the question, what are the best ab workout routine, you have to choose abdominal exercises that fit your needs more. For example, if you have any problems with the upper abdomen, you should have more exercises for the same and vote the other way around.

Guidelines for abdominal exercises

Abdominal exercises should be performed 3-5 times per week.
Not very ambitious start with exercises or too many repetitions. They are good to start slow, but regular exercise. Once you reach a comfortable level of fitness, you can specify the number of exercises and rehearsals.
It is not necessary to do all the exercises. You need only the exercises that choose to fit your condition.
It is also important to change the training plan after every 6-7 weeks, so you're stuck in your comfort zone.
Best Ab Workout Routine - Exercise

Here are some abdominal exercises that will help you flat stomach or six pack abs is.

Side Bending
This is a wonderful exercise, where the problems are love handles, or in other words, oblique abdominal muscles. Let's see how to do this exercise.
Hold a dumbbell in one hand. For example, we will keep in the right hand. Stand with feet shoulder width and distance between the knees slightly bent.
Left hand should be placed behind the head. Now, slowly bend sideways and try to reach the dumbbell in your right hand to his right knee.
Slowly stand up to repeat the exercise at least 15 times on both sides. Read more from the most effective exercises.
Abdomen
This is the traditional abdominal exercises. It is a great exercise for the upper abdominal muscles. Before performing the steps below to read this exercise, you do not want to take a quick look at the smaller AB exercises for women at home?
Sit back on the mat, but place your feet on the ground, so raised knee.
Support your neck with your hands and slowly raise your head to the mat and make sure that the crisis muscles when doing this.
Remember, it should use if you do not exercise on muscles and neck muscles so that you sprained your neck.
Hold position for 5 seconds and then let crisis slow.
This exercise should be repeated at least two sets of 15 repetitions each. Read more on exercises at home.
Leg Raises
If your problem area is so high and lower abdominal muscles, you must make sure that you have not included this exercise in looking for the best ab workout routine. Without this exercise routine will be incomplete. Let's see how to do this exercise, but before you do not want to read on the best exercises AB.
Lie on a mat with your back on the floor. Your feet should be flat on the floor and put his hands are near the buttocks.
Lift the legs slowly to the ground to make an angle of 90 degrees with the ground. Then bring your legs down, but not touching the feet on the ground. Your feet will be at a height of six inches above the ground
This exercise will be repeated at least 15 times. You can gradually increase the number of repetitions. You might want to exercise less AB for more information.
Reverse Curls
This is essentially a small exercise that helps even a little higher from abs. Read more on lower exercises from that work.
Sit back on the mat. Bend your knees and keep your feet on the ground.
Your hands should be placed outside of himself on the floor.
Lift your feet off the floor and bring knees toward chest. Now slowly lift your buttocks and contract abs from the bottom.
Lower your buttocks and repeat the exercise again. Find out about smaller AB exercises at home.
Plank Exercise
This is one of the exercises to strengthen muscles AB and also to build core strength and stability. This exercise should be part of the best from training program for men and women and to be. Be careful and read the instructions properly. Read on AB exercises for women.
Lie on the floor with his chest. To move into a plank position, with all the weight on your forearms and toes. Toes should be curled under.
Keep upper body straight and stiff. Your body should be back in a straight line from ears to toes, without a bow.
Stay relaxed and keep your head, look at the floor.
Hold this position initially for 10 to 15 seconds. You can then gradually increase the holding time.
To learn more, try
Lower Ab Exercises for Men
Best Lower Ab Exercises Women
Lower Ab Exercises with weights
I mentioned only abdominal exercises in this article. Depending on your needs, is the best workout routine from his design for you. You can also choose to speak to your trainer and choose the best for you. Along with these abdominal exercises are also some cardiovascular exercise. Recommended for a healthy diet that is free of sugar, refined flour, etc., and rich in whole grains, fruits and vegetables.

It is said that any change in the body needs time because it does not quickly bring the body to adapt to new conditions possible. But people these days want fast results and many have to know when looking for sites, such as clay stomach in a week. Fat accumulates in the stomach due to lack of exercise to burn calories were consumed. Although it is possible to tone the stomach in a short time, you must meet the exercise program for creating and maintaining a good balanced diet for nutritional needs of your body. Given below are ways to tone stomach fast.

How tone your stomach fast

How gastric tone: good practice
The answer to the question - "How to tone your stomach at home" is through the exercise with the exercise ball. Exercise ball exercise is considered to be a standard and is full of fun and entertainment. The procedure for exercising with exercise ball is very simple. The first step is to stretch so that the exercise ball is positioned on the ground or in the middle of the back. Position your hands should be around your head. The second step in this exercise is to stretch your chest to the waist and lift your upper body the ball for the exercise. While doing so, you must ensure that the ball does not move at every stage and abs contraction is fair in one. When you reach this exercise constant (about ten minutes before twelve repetitions) in the position to the goal of a flat stomach. Read more about "abdominal exercises".

In addition to the exercise ball workout, there are other ways to tone stomach. Cardio fitness is recommended by experienced professionals, lose belly fat. You can use the heart, or in the gym or in the comfort of your home, as your well-being. Brisk walking, kick-boxing, jogging, cycling are some forms of cardio. You should exercise under the above mentioned, they are comfortable about it for a long time. You can also have the idea of ​​change between these exercises. This cardio workout is known that the best way to burn extra calories in our body. You should ideally have these exercises for half an hour five days a week, say Mondays to Fridays, in order to achieve good results.

Vertical crisis exercises are also very useful for losing belly fat and get a well toned stomach. The first step in this exercise is to lie on the floor and hands behind the head position. An important tip for this exercise is to keep your feet stable and not rising with the hand print on your body. Now, slowly and steadily, you should raise your legs toward the ceiling and then press his belly and lift the shoulder blades. You can specify the number of repetitions as you increase your capacity. Read more about "stomach exercises."

Tone stomach like: Do the right diet
With practice, it is important to pay attention to your daily diet. They should all types of food that gives you nutrients and minerals to train for the energy supply of the body and daily activities. The way you eat things - you should have five or six small meals instead of two large meals. More about the abs diet sea. Drink enough water to supply the body with moisture. You can read more read on:
Ab ball exercises
Best Stomach Exercises
How have a flat stomach
Hopefully, you must understand how to tone stomach after reading this article. You should also ensure that they live a very disciplined lifestyle, because it directly related to a healthy life.

If you are looking for ways to help you lose weight in a short time, unhealthy and questions like how to ABS flat in a week will get the end, will probably make you be looking anorexic or bulimic, then you are on the wrong side landed. In this article I will list some effective exercises that will help you to ABS flat to recognize a healthy diet and some measures, flat abs will be faster. If you want fast results and effective exercise and nutrition, abs, then cleared up steps in this article are the perfect solution to the question of how fast flat abs.

Best Abdominal Exercises

To the best training to ensure that you are about 30 minutes of cardio and then use these abdominal exercises. Normal crunches floor are among the most commonly used muscle exercises AB, but here are the most effective workouts from flat abs fast.

Ab crunches Ball: This works better than floor crunches train and AB is a big exercise ball. To do this, on a ball and keep your feet flat on the ground and let the ball roll back slowly. Lie on the ball slowly until your thighs are parallel to the ground, his arms on his chest and then. Spread your legs wide for a better balance. Pull your chin inward Contract abs and lift the torso, make sure you do not lift more than 45 degrees. Return to normal position and to do so 15 repetitions.

Abdominal exercise machine: This is another great workout that requires a little coordination, but if done properly, can develop enviable six-pack in this exercise. To this exercise on the floor, back and lace your fingers behind your head. Bring your knees close to chest and shoulders off the floor, without pulling your neck. Set up the right leg and rotate the torso to the left, so your right elbow to left knee. Switch sides and perform 12 repetitions of the exercise abdominal pain.

Abdominoplasty Ab Workout: This workout can be anytime, anywhere through out. You can do this on the train or bus. To perform this exercise, sit straight with your back against the seat Exhale and contract the same time completely gut the inside. After holding in your stomach, you can breathe normally. Hold your stomach in for 10 seconds and release. Repeat at least 5 times. You can complete your exercises with some from better class exercises to achieve better results.

Diet Tips for Flat Abs

It is important to improve the metabolism, if they reduce the fat and be fit. This site faster your metabolism, you will begin to lose weight from the abdominal and hip area. Some metabolism booster.
Add plenty of fruits and vegetables in your diet.
Do you eat fruit and salad before eating each meal.
Drink plenty of fluids (non-sugar) and drink 2-3 cups of green tea per day. Keep body fluids wash.
For dinner, eat low-fat snacks like a bowl of yogurt.
For a high metabolism, drink a glass of cold water and lemon juice. Cold water will burn calories and keep your body clean lemon.
Eat plenty of foods rich in fiber, such as green leafy vegetables and legumes. Fiber helps move the fat from the body.
So we go, your questions about how to lose belly fat and how to get flat abs fast they respond. Follow these exercises AB, diet tips, to achieve desired results.

With our fast lifestyles, we pay little attention to what we eat. Because if that were not bad enough, we also tend to forget to exercise. This habit of us into a nightmare when you try to put on old jeans and then you realize that just does not seem to fit! You look at yourself in the mirror to see a picture looking back at you repulsive, which is very much dislike. Better late than never! To help you get back into shape, you have to lose weight, the muscles contract around the stomach and get rid of those not-so-desirable fatty deposits. When challenged to be what they were before is not enough. You have to work in it. If you want to take a lot of weight after a diet or lose done, remember, that was not enough. You must also toning your body, chiseled look that looks. Many people like you longing for a toned body, which exudes a lot of sex appeal. Well-shaped body is always a work of art is desired by one and all. Stand up straight, with heaps of confidence by the purchase, the flat stomach you've always wanted. Try these exercises to tighten the stomach for a well-defined shape of the body.

Stomach tightening exercises

There are certain things which you should consider before beginning abdominal exercises. Understand that it takes to display a lot of commitment and determination, all the way around the results. No matter how busy or did you decide to burn the extra fat around the abdomen, should start slowly and increase the pace should, as your body is comfortable. Stomach tightening exercises are recommended to be performed on every second day. This will give enough rest to repair the abdominal muscles to become lean and strong. Embark on a positive note and the battle is half won.

Read more on:
Abdominal muscles Übungen
Best Ab Workout
Ab exercises effective
Here are exercises to tighten the tummy.

Russian Twist: Stand with your back straight. Keep your hands in front of you and lean back at an angle of 45 degrees. Keep lower body still and then slowly rotate your upper body from left to right for three sets of 8-15 repetitions.

Bicycle Maneuver: Lie flat on the ground firmly with your lower back pressed against the ground. Let your hands resting behind his head and lift your knees at an angle of 45 degrees. Slowly move your legs like cycling. The right knee, left elbow and left knee toe in a similar way to the right elbow. Your breathing should be smooth throughout the year.

Pelvic tilt: Lie on the floor and make sure your back is pressed firmly on the ground. Hold firmly grounded while bending the knees. Lift your pelvis up and hold it briefly and then slowly back down to earth.

Leg lifts: Lie flat on your back. Place hands on either side of you. Slowly lift your knees together knees bent and feet in the air. Then, slowly bring your legs do they not touch the ground. Please note, to get closer to the ground, is a major challenge is the stomach. Not three sets of 8-15 repetitions.

No crunch-crunch: Sit on the floor and knees bent. The legs should remain firmly on the ground. Slowly put your hands below the navel and on the sides only. Published two fingers of each hand on the abdomen and press down firmly. Tighten your lower abdomen down to the ground. If you do not get the correct motion, try a string pulling your navel on the floor. While this exercise does not move the pelvis breast lift or hold your breath. If you feel the muscle always tight stop. Muscles will tighten under his fingers. Stay in this position for 10 to 15 seconds and breathe normally through. Perform this exercise 10 times.

Bent-leg curl-ups: Lie on your back and keep your lower back firmly on the ground. Your feet should be on the floor, bend your knees. Keep your hands on your thighs and lift your upper body, if and as comfortable as possible until you feel the burn. Increasing the number of bent leg curl-ups, gradually.

Read more on:
Lose belly fat
How to reduce belly fat
Exercises to lose belly fat
Remain as it is not difficult. All you need is patience and enthusiasm have to go to the limit. Getting old pair of jeans is no longer a problem. Save yourself the agony of a flabby belly and doing the exercises tummy tuck. You can be sure is to go to a super-fab body.

You may have heard that you have not spot reduce body fat. Yes, that's a fact. You can not lose fat from certain parts of the body. We should include all parts of the body weight loss program. To lose weight you need to follow two things, regular exercise and proper nutrition. While losing weight may be a few good workouts help from you definitely tone the abdomen. Here are some of these known highly effective abdominal exercises are. Take them as directed on a flat and firm AB.

Best Ab Workouts at home

Ab Workout 1
Lie on the floor with each ankle. Bend legs at the knees and move them to the chest. Place your hands behind your head. While in this position, lift your shoulders off the floor. Make sure you put no pressure on the neck and lower back on the floor. This is one of the large lower from training at home, giving you a flat stomach in a month.

Ab Workout 2
Sit on floor with hands on their sides. Bend the legs, put them on the chest. Now, move your feet constantly, as if a bicycle. Do it until you feel exhausted. This is one of the best workouts for men and from women. Special offer from this workout for about 10 minutes early enough. Increase the time for half an hour within a month.

Ab Workout 3
Sit upright in a chair with your hands on the sides. Bend your upper body, an angle of 45 degrees with the feet. Move your feet up. Body position should resemble a "V" shaped. Try to keep you, your back straight without bending your lower back when lifting the legs. You will feel your abdominal muscles are contracted when in this position. Stay in this position for 30 seconds. Slowly return to starting position. A representative of five is enough.

Ab Workout 4
Sit back on the floor. Place your hands behind your head. Keep your feet on a chair or stool so that your thighs form a right angle with your upper body. Raise high the same time on the floor and behind the stomach contract. Hold this position for about a minute, if possible. Return to starting position and relax for a second. AB Repeat this exercise. Do it for a range of 10 to start. Rep gradually increase to 50 later. Read more about how to get flat abs.

From Training 5
Lie on the floor. Keep your hands or on the sides or under your buttocks. Lift your feet about 6-9 inches from the floor. You should not burden the neck and bend the lower spine. Lower back should remain on the ground. You will feel your abdominal muscles contracted. Stay in this position for as long as you feel comfortable. If you are unable to maintain position, return to starting position. Wait a few seconds and then repeat from the training. This is one of the best from workouts for women. Read more about AB exercises for women.

Ab Workout 6
Sit on the floor, hands at sides. Lift your feet off the ground, coming together with the wall. Try to lift your hips, not the rest of the body parts. Stay in this position for about 30 seconds. Do it for a range of 15 to start. A total of 50 per day is required.

Read more on:
Abdominal exercises at home
Best Abs Exercises to flatten
How to Lose Belly Fat Fast
The above are considered good from training at home very effectively and helped a large number of men and women in obtaining a flat stomach. However, each individual's body is different and reacts differently. Therefore, if you pay for part of your body that causes pain or any offer from workouts to find out, to stop working. Consult a physician to know whether everything is OK or not. Only if you go on a signal from him to continue the implementation of this training. Exercise certainly get a toned and shapely figure, and enjoy the attention.

Following a controlled diet and moderate exercise program is the secret of how to tone abs in a month. Yes, a healthy lifestyle with light physical activity and a balanced diet is not only an impressive form of the body but may also retain in this state forever. To accelerate and enhance the effect, you can do some abdominal exercises. Keep reading this article points to understand in detail.

How Your Tone Abs in a Month: Exercise

Exercise is a necessity in order to lose fat, build muscle, and therefore your body. Why do not tend to adopt a sedentary lifestyle and activities. You do not necessarily join a gym or follow a rigorous training program. If you do energy work, so that safe for long. But the would-toned body, I realized that it is not possible for anyone to continue to detain a good training program for long. Therefore, a viable option to some lifestyle changes that you can be physically active throughout your life to make.

The first change is the development of the early morning. It is good that after 6-8 hours of sleep, the body is to be used practically free of carbohydrates available for energy production. If you in the morning workout, your body uses fat stores energy, so that the fat in all its components including the abdomen. Therefore make it a point that you exercise for at least half an hour in the morning.

Cardiovascular exercises are the best bet for losing weight. Examples are walking, running, swimming, cycling and aerobics exercises. Try to stay physically active throughout the day also. A walk after every 2 hours with the stairs whenever possible and cover distances on foot helps a lot. Perform the following exercises for cardiovascular exercise in the morning in order to accelerate the toning abs fast. This is a very efficient manner, how to tone abs at home. Read more about ABS training at home.

Exercise 1: Put your body on the floor, hands at their sides. Bend the legs so the knees point to the chest. Legs move in a continuous movement of traffic. Do it for at least 10 minutes. To achieve the best possible results, this special training, until you feel exhausted.

Exercise 2: Lie on the floor, hands behind your head. Place feet on a chair so your feet are at a right angle with your upper body. Lift the top rear of the floor and abdominal muscles to contract. Stay in this position for a minute. Return to starting position, wait a second, and then make from this exercise. A representative of 20 is enough to tone your abdominal muscles quickly.

Exercise 3: Lie on the floor. Place your hands at their sides. Lift your legs so that to come next to the wall. Lift hips off the floor without the rest of the body parts. Hold this position for about half a minute. A total of 15 is sufficient to deliver positive results.

How Your Tone Abs in a Month: Diet

The second condition is to be fulfilled a healthy diet. ABS typical diet is rich in proteins, vitamins, minerals and fiber. There should be an optimal amounts of carbohydrates and fat. A general belief is that if you avoid fat completely, you should lose weight very quickly. It is true only to a certain degree. You will lose weight, but can be a number of other medical complications develop, such as your body needs a certain amount of fat and stay healthy. So I do not to avoid fat completely. Instead of reducing the value of his contribution. Stay away from processed high-fat snacks and drinks.

If losing weight and tone abs, you do not have to eat only healthy, but also fills them eat in a rational manner. Peak, which is mainly sensitive to how the sound is abs in a week have breakfast daily. Second, eat foods in size on their side. Thirdly, no heavy meals. Instead, eat the same amount of food in small amounts at intervals of 2-3 hours. Fourthly, no carbohydrates or fat eating after 6:00 All things work together to increase your metabolic rate. A fast metabolic rate to lose weight faster.

Read more on:
How to Lose Stomach Fat - Lose The best way to get abdominal fat
Female Six Pack Abs - Exercises to Tone Abs
All proposals on the most effective ways to tone abs fast. Follow them on a strict and disciplined, the effectiveness of advice about how to tone abs quickly discover. There is no doubt that you have a body shape that is envied by one and all receive. Good luck to reach your goal.

Best AB A training for women should be of exercises that the rectus abdominis muscles, external and internal obliques are stimulating obliques. There are many exercises and fitness equipment from some for this purpose as well. However, the results of this machine is not compatible, and therefore it is better to make AB exercises for women to stick to good results. There are some women who may not have the time for a full workout, and have a workout that you can squeeze into her busy. If you have no time to go to a gym to train, you can do safely from training for women at home.

There are some principles that you remember when this from workouts should. You must be high pain tolerance, as training for the belly does not hurt. The training intensity should be such that five minutes of exercise, like 20 minutes for you to be shining. If you do your exercises, you need to focus on the working muscles and hip flexors do not exercise with ABS and legs. These are the muscles to cheat and not use these muscles have the desired effect. It is important to find the perfect training tool to run, you understand. Incorrect technique often does not give the results we are looking at us.

Best Ab Workout for Women

If you start with the best abs workout for women who have to choose over four fifty-seven exercises. These exercises should be performed 3-5 times per week. Exercises should begin with exercises that you feel comfortable. In the meantime, try not, do not start with a series of repetitions. As the fitness level increases, the number of repetitions. The most important tip is to remember that you have to do all the exercises you need to name a few that best fits your needs. Now let us see what exercises you can include the best from your workout.
Sit-ups: you can choose, make ups or sit on the floor or with a medicine ball as well. Sit down with a number of options to choose from. It is half stand up, sit ups or fully weighted sit ups.
Push Ups: This exercise is great for core muscles. You can choose to do push-ups or push-ups with bricks regular exercise. Bricks exercise are helpful if you find it difficult to regularly do press-ups.
Plank Exercise: Plank isometric exercise is a wonderful exercise, which is often seen as part of Pilates. This exercise helps build muscle strength and stability in the core. You might want to read from the best workout routine
Bicycle crunches: This exercise is useful in increasing power base. Doing this exercise regularly show a significant improvement in the muscles, including the back, abdominal and pelvic floor.
Hanging knee raises: You need to attach a bar to do this exercise. This exercise helps the stomach muscles and shoulders, biceps and triceps work. If you find it difficult to find this exercise is recommended with straps around the elbow.
Best Lower Ab Workout for Women

Lower Abs has always been a problem area for many women have. There is a perceived notion that lower abs training is difficult but the exercises below, you will see that it is not as difficult as it is perceived. Let's see what can best show off the training a little.
Air Cycling: This is a unique exercise, the upper abs and lower abs workout help. They should take all necessary steps to make this exercise as the chances of a lower back injury.
Leg lifts: If ABS is the problem for you, then this is one of the best exercises you can choose from. If you play sports, make sure you do it slowly, as more and more increasing, less is the effect of the exercise.
Reverse crunches: These are also known as reverse loops. If you do this exercise, you can support the lower back with your hands. As the leg lifts, this practice seeing as slow as you can and then the results for you. You might want to read from the lower training at home.
Leg alternative supine go: be very careful with this exercise is. They wonder how to do this exercise? Well, it's easy. Lie on your back and support the lower back with your hands. Lift both legs off the floor and lift so high, so that it is perpendicular to the floor, then slowly bring your right leg down and lift the left leg. Foot, which is closer to the Earth would be about six inches above the ground.
All exercises can be performed among 12 to 15 To support lower back and neck, if necessary, it is important to avoid accidents. I would like to notify you that the best way to burn off close to workout for women only fat accumulated over the abs, but also build muscles AB and in turn strengthening the body's metabolism.

There are so many abdominal exercises, but most focus on abdominal muscles and neglect the lower body. Just as the work the lower abdominal muscles? To ensure good form AB, a system of both lower and upper abdominal muscles must be followed. Work with regular cardio and strength training exercises following exercises to the lower abdominal muscles at home to perfect abs get in shape.

How do the lower stomach muscles

Lower exercises from that work are those that are a lot of lifting or curling the toes. These activities are usually in regular exercise, what we do, and therefore involved, many people complain about their lower abdominal muscles are not in good shape compared to their upper abs. If you do the exercises, which involves curling or lifting a leg workout on a regular basis the results are to follow soon. It will follow these exercises 2-3 times per week to work on the lower abdomen.

Reverse Crunch
Think about work, how the abdomen of women? This exercise is believed that the best way to work lower abs for men and women both. Given below are instructions for a fundamental reversal of the crisis, but with practice you can pick up large balances and a few enviable abs.
Lie on your back on a mattress with your hand under the lower back.
Set up both legs so your body stays flat.
Now hold down the lower back on the floor, tense abdomen and knees and starts, I read them to get close to his chest and hold for 2 seconds.
Bring your legs back, straight into the air and repeat 10 to 15 repetitions.
As you get better at this exercise, you can even bring your hands closer to tighten the chest and abdomen more.
Bicycle Crunch
This training will help you to work on abs and upper and lower abdomen.
To crunch the bike, bring your knees close to chest and lift the shoulders off the ground without pulling on your neck.
At the same time, moving his left foot while moving your upper body left and right elbow to your left leg at the knee.
Follow the above steps by switching parties. This will take some time for you to perform these exercises with perfect coordination, but after a while you will be able to perform this exercise easily.
Do 12 repetitions of the exercise.
Building Endurance
These are exercises abdominal muscles for those seeking to improve endurance and strength training.
Lie on your stomach to keep flat on a mat and rest your forearms and hands on the mat and a balanced attitude.
Push on the bottom so that you get up on the toes and resting on the elbows.
Keep your back straight throughout the exercise, so that in a straight line from head to heel.
To prevent sticking to bottom-up in the air, the inclination of the pelvis and abdomen contract.
Hold this position for 20-50 seconds and then slowly the body.
Perform 3-4 repetitions of this exercise.
Above the lower abs workout will not only help to develop the lower abdominal muscles, but also completely objective abs muscles. To use the exercises, cardiovascular training and diet and abs ABS carry attractive because you stop worrying about how to work the lower abdominal muscles.

Lack of exercise with food models and wrong reasons does not carry fat around the abdomen. Abdominal fat is to fix one of the toughest grease. With the right diet, you have the best exercises to AB again to get in shape. These exercises will help not only returns to form, in order, but also to stay in shape.

The best abdominal exercises to Home

To reduce the fat around the abdominal region, do not go to the gym. You can get the best abdominal exercises at home and at the same if not better results.

Abdominal Crunch
This is one of the most reliable motion and therefore also one of the best abdominal exercises for men and women. The steps of this exercise are:
Lie flat on the practice mat, bend your knees and keep your feet on the ground. Make sure your feet pressed firmly on the ground.
Assistance neck by putting your hands behind your neck. The fingers should be together.
Contract abdominals and lift your head, shoulders and back on the floor, but the lower back should not be high.
It is important to not use the abdominal muscles and neck muscles, otherwise you are not the intended result of the exercise.
Vertical Abdominal Crunch
This exercise helps work rectus abdominis and obliques. Let's see how this is done:
Sit on the floor with a view of the sky, keep your legs straight, but they cross the knee.
Contract abdominals and lift your shoulder blades off the floor as if you are on your chest to have to touch your feet.
Your feet should not move and as I mentioned in the previous year, you must have to work your abdominal muscles and neck muscles are not there.
Slow shoulders, but not less feet. You might want to read flat on the best exercises for abs.
Abdominal bicycle
This exercise is rated as one of the best abdominal exercise, because exercise works both rectus abdominis and the waist. You might want to read the best AB workout.
Lie down flat on the floor, hands under his head.
Fold your legs and bring knees toward chest.
Now lift your head on the floor and move your legs back and forth as if you were the bicycle pedal.
When you enter, you should try to reach the right elbow to left knee and left elbow to right knee.
The best abdominal exercises with weights

It makes a number of exercises you can do, with the weights too. With exercises below, you can also crunches with weights AB. In this case you need some weight on the belly instead of train, if you can.

Leg Raises
This is one of the most effective and best abdominal exercises for women and men alike. It helps the lower abdominal and upper abdominal work. The steps to do this exercise the lower body are:
Tie wrist weights on both feet and is back on the floor. Support the lower back by putting your hands under your lower back.
Contract abdominal muscles and lift both feet off the ground for about 8-10 cm.
Hold position for 5-7 seconds and then slowly walk away.
If you do this exercise, you must ensure that your back is firmly placed on the floor, otherwise you can hurt your lower back.
Reverse crunches
To this exercise for the abdomen, you need weights. Read more on the lower ab workout best.
Tie wrist weights on both ankles and is on the ground.
Place your hands beside your buttocks on the floor.
Slowly lift your feet off the ground and try to bring your knees to your chest. If you lift your legs, make sure not to jump, otherwise you can hurt your lower back.
Hold the position for several seconds and lower leg. Repeat.
For more information, read:
Abdominal Ball Exercises
Abdominal exercises during pregnancy
If you have a problem, as you face the best abdominal exercises, you should seek professional advice. At any time during your workout if you feel cramping, you should not exercise immediately. It can not exercise properly. Speak with a fitness guide, because he is able to solve the problem.

A wish, wish list of many cultures washboard belly. Unfortunately, because most of us it is that which remains an unmet "need." Sedentary lifestyle and poor eating habits, our favorable pounds (and accumulation of spare wheel) to collect, instead of losing them. However, if you are willing to go the extra mile, are absolute advantages an achievable goal. The exercise can tone muscles and strengthen their abs, but they will only translate into abs advantageous aspect when they are losing flab covering up. The importance of the abdominal muscles are strengthened to go far beyond the aesthetics it holds. Abdominal muscles are important because they help stop breathing functions that help maintain good posture and helps to create and maintain a healthy spine and back. If you know how to get great abs you want, the answer is a double-pillar approach: weight loss and abdominal exercises.

How Great Abs
Healthy Eating: A healthy diet void of fat-containing foods will help you lose weight and achieve better overall health. Include fruits, fish, vegetables, eggs, whole grains, beans, low fat dairy products, nuts, seeds, lean meats and poultry in your diet in November. Try to ensure that fats are only one aspect of your diet are healthy ones such as canola, peanut and olive oil. Learn more about what a healthy diet.
Whole grains: A study in the American Journal of Clinical Nutrition, a diet rich in whole grain products helped participants abs, lose belly fat appeared. Caloric intake was controlled, and they were with other healthy foods (low-fat dairy products, fruits and vegetables, lean meat / fish / poultry) are provided, along with whole grains.
Reduce stress and sleep: It is well known (which is scientifically proven), that those who are less than four hours of sleep a night rather overweight. Stress also increases the chances of increasing the weight of adrenaline, cortisol and insulin was released in the body is when we are stressed. High levels of cortisol with increased appetite and fat production, fat and this is usually his way connected to the stomach.
How To get Great Abs at home
Weight Loss Exercise: Aerobic exercises are those that help you lose weight. You can go walking or jogging, stair climbing or jumping rope. Alternatively, you can play a sport like basketball and football. If you do not like any of the above options you can choose from other activities are a great way to burn fat, such as rolls and taekwondo. To see the results, try about one hour of exercise per day are.
Abdominal exercises: While the above exercise help you lose belly fat (and other fats as well), you only get that polished look, the tone abdominal muscles. One of the exercises, will help to achieve this, the crisis cycle. To do this, you have to lie flat on your back on the floor and lock your fingers behind your head. Bring your knees towards your chest and lift your shoulders off the ground simultaneously. Then straighten your right leg, rotate your torso to your right elbow to left knee to bring. Repeat this movement, this time stretched his left leg. There are about 12 reps in a set. Learn more about exercises to strengthen the stomach.
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Healthy diet for Great Abs
6 Pack Abs Workout
If you know how to get great abs you want quickly, you have to look for solutions elsewhere. These send your tips to healthy abs advantageous manner, which, if pursued with commitment and consistency, not too long.

Every day you see people sitting washboard abs at the pool and deck decorate their gardens. They stand there were tan lotion slathering on piles of her belly, quite flat, as the nickel could jump off of them. And they have probably forgotten (or not), they evoke envy "cousin of her abs. Do you think she has it easy? Do you think, they were born that way? No way. Nothing looks so good can be so easy! So if you have ever been a spectator and the abs you want, then fine, you do not say? Follow these simple steps, you know great AB workout plan and before you know that you die for abs.

From workout plan for men

ABS is not first perfect magic. You have to work really hard to get them. The following are the things that are as large as part of the workout.

Warm Up
Always hot for at least 5 minutes before your workout. Warm-up exercises are essential to prepare the body for years to come. Do some walking, jogging, rope, etc., for them.

Swiss ball a ball body and take hold of a Swiss bank and put it 3 feet apart.
Place your toes on the bench, elbows on the ball and balance itself. (Be very careful when doing this.)
Make sure the body in an upright position, when to do so.
Now slowly roll the ball forward as far as possible, leaving no sag.
Hold this position for 30 seconds to 2 minutes.
If the position to deal with hard, then take the ball a little closer to the bank.
It takes about 1-2 sets of this.
Read more on stability ball training.

CurlLie knees to the elbows back and put out at an angle of 45 degrees.
Well, his position as earlier, let your fingers touch the front edge.
Bend hips and knees at an angle of 90 degrees.
Now lift your shoulders and hips off the floor and hold it there.
Then on, without stopping.
This is one repetition.
Now the same on the other side.
Perform 2-3 sets of them, with 10-15 repetitions.
Medicine Ball Up CurlLie back and knees bent at an angle of 90 degrees.
Place feet flat on the floor.
Take a medicine ball and hold it over your head and keep your arms straight (not bent) touching the ground.
Then in one quick motion, stand up quickly and abdomen contract, at the same time, push the ball while in front of your body.
Keep your arms straight in this position.
Then go back to its original position and repeat on the floor.
Perform 2-3 sets of them, with 10-15 repetitions.
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Lower Ab Exercises for Men
From training plan for women

If you have ever seen, abs abs men and women differently. A woman does not appear, usually from a workout plan that will lead her abdomen in a package of six years, because it looks good. However, with a polished and curved AB region is the dream of every girl, what the waist curve as one of the most sensuous of a woman's body. So, if that's something you want for yourself, then just follow this plan from training.

Make sure to do some exercises before heating.

Hip rotation was standing with hands on hips and feet about hip width apart.
Keep your torso stable and move your hips to the right.
Now they bring it forward and slide to the left.
then back to center and repeat the same action on the left.
Repeat 8-10 times in both directions.
standing wave upper body with your hands on your hips and your feet about hip-width apart.
The tilting of the pelvis back (for the lower back is rounded), pull your stomach in.
Then press the hips forward and tilt the pelvis forward and good.
Repeat this 5-8 times than in the opposite direction.
Now tilt the pelvis forward while lifting the chest.
Then, drawing on abs tilts back and pelvis back around.
Do this 5-8 times.
Bridges established on an exercise ball goes to the trunk and upper back on them.
Then bend the knee at an angle of 90 degrees and keep your feet hip-width apart about.
Crossing your arms on your chest, extend one leg parallel to the leg to the ground.
Now, the number of publications and up to 15 feet on the ground.
Then extend the other leg count to 15 and let go.
Then bring your legs up straight.
Repeat this whole cycle 5-8 times.
Read more about the best AB workout women.

It is also important to note that happened after a low calorie diet, appropriate and necessary for small to large abs. If these plans are carried out in conjunction with training from aerobic exercise, will help plan from training to be successful. In addition, these exercises also from some training plan at home, and will lead to the same success. It is also important to remember that if a special working group of muscles one day should not be repeated in the same group the next, but instead a different set of muscles should be worked on. You can contribute to muscle repair and tear is. It is also important to take a break 1 day a week to absolute silence in order to allow the body. If you only focus on the abdominal muscles, if these exercises do not replace more than three times per week rather than with other forms in the other days.

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Now it's clear from what is a great workout plan that you follow your desire and Flat Abs fitter will be fulfilled soon. All the best!

Love Handles look awful, regardless of gender. Love handles are actually the result of the accumulation of fat in the lower body. They look very unsightly and prohibit you from wearing your favorite clothes. You look through all your clothes and what they would surely disappear. Exercise and diet are two keys to a healthy life and for always ribbed leaves lower abdomen. Lower abs workout is heavy compared to the upper abs. Lower ab workout are ab exercises to burn the lower target muscles and excess fat is stored. Given below are some exercises that will help you burn more fat can be stored in the lower abdomen. These exercises are lower from workouts at home and you do not need any gym equipment to do them. Read more about abdominal exercises.

Lower Ab Workouts for Men

Reverse Crunch: For this exercise less AB, lie back on an exercise mat. Place your hands behind your head or rest them on the floor. Now pull abs and pull your knees toward your chest. You make the knees bend at a right angle and hold the position for a few seconds. To return to the starting position and do 10-12 reps of this exercise.

By knee: Lie on a mat and place hands behind the head exercises. Now join your feet and legs from the hips up so that your knees make a right angle into the air. Their front legs should be parallel to the floor and your thighs perpendicular to the floor. Now roll your hips, lower back, so that the pelvis rotates backward. Maintaining the right angle in the knee while lifting your legs. Go back to the starting position and repeat 10 repetitions of the exercise.

Twist and crunch: Spread floor exercise mat and lie on your back. Keep making your hands behind your ears and roll your feet at a right angle in the knee. Tighten the muscles raise AB, the upper body at the shoulders and try to reach the right knee with your left elbow. Hold for a few seconds and goes back to the starting position. Repeat the steps for the other side and do 10 repetitions for each side. Read more on smaller AB workouts for men.

Lower Ab Workout for Women

Alternate Toe Touch: To perform this exercise, lie on the mat, gym and lift your legs into the air. Keep your legs straight, so it is perpendicular to the ground. Now lift your upper body with the shoulders and try to lift your chin and chest towards the ceiling. Raise your right hand and try to reach the left leg and then repeat the same for others. You can do 20 repetitions of the exercise, to 10 for each side.

Abdomen V: To perform this exercise, upright on a chair. Sit on the seat and held to be the seat by holding hands. Now keep your back straight and lean back to an angle of 45 degrees with the bottom of the chair to make. Then you pull muscles and lift your legs to reach AB on the chest. Back and thigh together should be "V" shape. See that exercise again bow during the performance. You can be 10 repetitions of the exercise. Read more about the best exercises for women less than AB.

Bicycles Movement: Take a gymnastics mat and lie on your back on him. Keep your legs straight and support your head with your hands. AB muscles contract and lift the upper body on your shoulders. Keep your right leg straight and bend the left leg. Try to touch your left knee with right elbow. Then stretch your left leg and bend your right leg. Touch to touch the right knee with your left elbow and elbow-knee run alternately. You can return to their original position after every touch elbows knees. Do 10 repetitions for each side.

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Lower Abs Exercises
Lower Ab workout at home
Best Lower Ab Workout - Exercise the lower abdomen
These were some lower starting workouts for men and women. To reflect actual results hold regular exercises and follow a healthy low-fat diet abs. All the best!

Each of us wants to have toned abs extracted. Belly fat or love handles look very unsightly as they look out of your dress or shirt. To reduce the excessive accumulation of fat in the areas of AB, it is necessary to follow a regular exercise program with a strict diet abs. You can always be sure the authorized member of a gym and various sports equipment gym. But if you do not have enough time and money for the gym, you can always just too workouts from home. Given below are the steps to perform some simple exercises for men and women.

Ab exercises for men and women easily

Easy Ab Workouts at home women
Bicycle crunches: To make this exercise too easy AB, lie back on the floor. Place your hands behind your head. Now, exhale and lift your upper body by the shoulders. Bend left leg and right leg straight. Try to touch your right elbow to left knee, twisting trunk. Then go back to the starting position and repeat the same with the other. Do 10 repetitions for each side.

Knee-In Alternate: completely on the floor with legs stretched in front of you Sit fully support the upper body with your forearms resting on the floor. Tighten the muscles AB and curve to make a left knee. Try to take over the left knee on the left shoulder. Then stretch your left leg and repeat the same with the other leg. Do 10 repetitions for each side.

Alternate Toe Touch: This is one of the most easily from training at home, which effectively reduces abdominal fat. First, lie back on the floor. Lift your feet in the air, with some distance between them. Keep them at a right angle to the floor. Now try to reach the toes of his left foot, right hand and then back to the starting position. Repeat the same with the other side and do 10 repetitions for each side. Read more about abdominal exercises for women.

Easy Ab Workouts at home for Men
Sit-ups: To perform this exercise abdominal stretch back to the ground. Keep your feet on the ground and make a 90-degree bend in the knees. Now lift your hands to the floor, so that parallel to the ground and show you to your feet. Keep a comfortable distance between your feet. Lift upper body off the ground on your thighs, without the collection of jerk. Try to get as much as possible with your hands still standing. Do this for 15 repetitions. Read more about AB exercises at home.

Jack Knife Sit-Ups: This is a simple exercise from which no special equipment. Lie on your back on the ground. Stretch your arms in front of the head and legs straight behind you. This is the start position of the exercise. Now, breathe slowly and to a curve at the waist and lift your arms and legs off the ground simultaneously. Legs and arms must be lifted into the air in order to achieve the jackknife position. Then breathe slowly and arms and legs in position. Do 15 more reps.

Russian twists: You will perform a medicine ball or weight plate has this exercise. Now press and hold the medicine ball or weight plate with both hands. Sit on the floor on the hips and knees bent at an angle of 90 degrees. Hold the weight in your face and make sure that your back is straight. Now rotate the trunk in an explosion on the left. Twist upper body as far as you can. Then, twisting the trunk to the right. This will complete one repetition. Not 10 more of these repetitions. Read more about abdominal exercises for men.

These were some simple exercises for men and women. Including this simply from training at home, in routine daily practice, you will effectively results in a shorter time. Follow a healthy, fat, sugar diet with a regular exercise routine.

We all have our favorite training that we regularly give your body a good shape. Exercises that give us a fast and efficient results to our favorites. After six-pack is a dream for us all. But we do not know how to go for it? There are many abdominal exercises that cause us to that extra belly fat to lose and give us a flat stomach to help. To create effective abdominal exercises to strengthen abdominal muscles and therefore they should be included in training. So let's take a look at some effective abdominal exercises. Learn to love also exercises some control.

The most effective abdominal exercises

Exercise bike
Lie on mat pressed exercise the lower back on the floor. Place your hands behind your head. Bring your knees close to your chest and lift your shoulders off the floor without any pressure on his neck. Turn left foot while your upper body to the right. At the next left elbow to your right knee. Switch sides, so your right elbow on his left knee. Keep changing sides in a proposal for pedals 3 sets of 12 reps. Would you like to read Six pack abs workout routine.

Broom sprains
Sit upright in a position with legs apart. Hold a broom or a stick behind his head on his shoulders. Start the pulse slow and turning the waist, hips and legs, concentrating instead. This is from one of the most effective workouts for women. Use a bar for increased difficulty. You want to read the broken woman abs.

Captain Chair Leg Raises
Stand on a chair and master grip with your hands on your upper body to stabilize. Back into a resting position against the pad and installation works contract abs by lifting your legs and lift your knees toward your chest. You do not swing your back or your legs up. 3 sets of 13 reps not always. Learn how to work the lower abdominal muscles?

Exercise Ball Crunches
Sit on stability ball with feet on the ground. Relax on the ball until your thighs and torso parallel to the ground. Work on your abs by the strain at 45 °. For oblique exercise to the distance between your feet. To read on stability ball training.

Butterfly Crunch
Lie on your mat exercise, but with the knees relaxed body star. Feet should be together during this exercise. Perform this exercise because it would have taken a traditional crisis. To make it more efficient, to move closer to your feet to your buttocks. Butterfly Crunches are one of the most effective workouts for men from. Learn how to get some training sessions to six-pack.

Aerobics
Aerobic benefit of the entire body. It is one of the fastest and most effective ways to attract some well-toned abs. Salt, punches and kicks in aerobic target mainly the abdominal muscles, giving them a complete workout. I consider this as one of the most effective from workouts. Take a look at some aerobic exercises.

Long Arm Crunch
Lie on your exercise mat and extend the arms straight with hands strapped behind the head. Your arms should be near the ears. Press abs and lift your shoulders off the floor. Try to keep your arms straight down again in May and two sets of 10 repetitions.

Toes or elbows Plank
Lie face down on a practice mat. Raise, raise your toes and resting on the elbows. Keep your back straight, in a straight line from head to heel. Tilt your pelvis and contract your stomach to the back edge to prevent sagging in the middle. Hold for 60 seconds and rest. Repeat this exercise five times a day for better results.

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So were some effective from workouts. Before these exercises, you will find a good warm up session. Regular practice of these exercises is definitely some abs in the most attractive opportunity.

Exercise plate is one of the best abdominal exercises, which also help in training the back muscles. Is also using arms and legs, thus strengthening and building muscles, arms and legs also. It takes stamina to perform this exercise, and it is recommended that beginners should first obtain the other basic exercises, abdominal and back training before the board. It is also necessary for proper posture while performing routine practice board to prevent damage to muscles and the best from these exercises.

Plank exercise variations

Given below are several exercises that you can include in your exercise routine to build power to drive big belly, back to stabilize and even muscles.

Plank basic exercise: Place a mat with your forearms and hands on the floor. Then push the soil to rest and picked up the toes and elbows. Make sure you keep your back flat on a straight line from head to heel. You can prevent AB pelvis muscles and stick your ass in the air or sagging in the middle. Hold this position for 20 seconds, then down and do three repetitions. How can you gain more energy, hold the position more and more reps. If you find this exercise very difficult, then you do this exercise in balancing the body on the hands, elbows instead.

Side Plank Exercise: To perform the plank exercise effects, on the one side are, by your right hand on the floor or a mat. People who may be new in this exercise her elbow. Then get up to a plate with his right hand right and left arm at your side, which may form will be placed on the hip. Hold this position for 20 seconds and do 3-5 reps. Repeat the exercise on the other side of the body. Make sure you keep your body together in a straight line and abdominal muscles, while the side plank position. Read more on weight training.

Isometric Plank Exercise: To perform this exercise, half board and make the basic plank position and balance your body on the elbows and knees, keeping your body always in a straight line. Keep your feet in the air, and the balance of your body just on the elbows and knees. Then hold the position for 25 seconds and perform five repetitions.

Plank with leg lift exercise: This exercise is similar to the motherboard power exercise. Lie on the mat, resting his elbows and feet. Then stand up, keep your body straight at the elbows and toes. Then, slowly lift your foot off the ground for 3 seconds, then slowly you walk on the floor and repeat with other leg. Carry 2-3 sets of 10 repetitions.

Plank with Arm Lift: To perform this exercise on the floor keeping your hands and forearms on the floor, then you increase your awareness on your toes and resting the elbow. Keep your body straight and buttocks and abdomen contract, then slowly shift the weight to the right forearm and left arm extended in front of you. Hold this position for 3 seconds and slowly bring your arm back to starting position. Repeat with other arm. Perform 2 sets of 8 reps of this exercise back board.

This was the year of the basic planks and beams exercise some advanced options. Thus forming an exercise routine to build muscle and a high resistance stabilizer. Make sure that your posture straight and contract your abdominal and back muscles, while the plank position.

Love handles, tires, belly, they call it, they are very unsightly and it looks terrible. Everyone wants to have a flat stomach, but many of us have problems with this flab. Abdominal fat is actually formed by the deposition of excess fat around the abdominal muscles. This problem is even more pronounced in women compared to men. Losing love handles is definitely a Herculean task, because it takes time to burn the fat around the abdomen. Regular exercise can help, love handles and bottom are given the steps to perform some useful flat stomach exercises for women. Learn more about how to lose belly fat.

Exercises to get a flat stomach for women

Alternate-In Knee
This is the best exercise to get from a flat belly. First, lie on the floor on your buttocks. Keep your legs straight in your face and support upper body with the forearms resting on the floor. Balance of upper body weight on the elbows. Now press the muscles AB and curve to make a left knee. Lift left foot and try to bring about the knee to the shoulder. Then head left foot and right knee, or touch the same time to the right shoulder. Continue to do this bike 15 times.

Cross Crunch
To this exercise, flat stomach, back on the floor or carpet exercise. Support head by his arms behind his head. Rest your right foot on left knee and hold your left foot on the floor. Now lift your torso off the floor by the shoulders and try to touch your left elbow to right knee. Do 10 repetitions over and repeat the same for others.

Holding sit-up
This exercise works the muscles of the abdominal size. Put exercise on a mattress on the floor and place your hands behind your head. Keep your back straight, pull the chin and not the ceiling. Now tighten the abdominal muscles and lift your shoulders off the floor. Hold this position for five counts, and perform 10 more repetitions.

Swiss Ball Side
You need a sufficiently large stability ball to perform this exercise. Lean back and place the front on the Swiss ball so that your knees make a right angle. Support head by putting your hands behind your head. Now lift the trunk from the ground and try to reach the right knee with your left elbow. Then slowly back to the floor and touch your left knee with his right elbow. Alternatively, do 10 repetitions for each side.

Reverse crunches
Reverse crunches are showing some of the most difficult exercises, the actual results, considered. First lie on your back on a mat and your hands behind your head. You can get your hands on the body instead of parallel to the fuselage. Stretch your legs and keep your entire body straight. Then connect the legs and raise both legs in the air. Try to make a turn at a right angle, knee and bring your knees close to chest muscles by tightening and lifting AB hips on the floor. To recover slightly, and then do 10 more repetitions.

Read more on:
How have a flat stomach
Exercises to reduce belly
Flat stomach exercises
These were to make action to flat stomach exercises for women. It is recommended that you follow a balanced diet with these exercises. This is the only exercise or diet is not only help you lose weight. Thus, these exercises in daily exercise program and get rid of stomach flab belong. Good luck!

Well-toned ABS is often elusive dream for most men. There are many reasons for it. One of the main reasons is wrong from workouts. Men and women often do not respect the right abdominal exercises and therefore not achieve the desired results. It is also important to not only focus on the abdomen when working outdoors. The training should be a combination of the right exercises for all body parts. Meanwhile, cardiovascular exercises should also be in addition to your regime.

Cardiovascular exercises are majorly responsible for fat and weight loss with strength training. Along with exercise, healthy diet is also an important part of the whole game well toned abs. It is very important that you follow a diet that is rich in fiber and protein and contains not follow a lot of fast food or greasy and fried stuff. After reading the basic information about AB workouts for men, we now see the exercises should be included in after workouts.

Best Ab Exercises for Men

There are different exercises for different parts of the abdominal region. There are smaller exercises AB, AB, and exercises for love handles exercises over. Your workouts for men were from the right combination of all these exercises. Read the best AB workout for men.

Reaching Crunch on Ball
This is an exercise ball workout and exercise for the upper abdominal muscles very well. Sit on a stability ball so your feet are shoulder width apart, firmly placed on the floor. Slowly sit back up again parallel to the ground. Straighten your arms so that the fingers pointing toward the ceiling. Contract abs and slowly lift the crisis as much as possible and try to get his fingers to the ceiling. Hold the position for several seconds and slowly return to starting position. Read on abdominal exercises with the ball.

Twist and Crunch
This is one of the most effective oblique exercise. Lie flat on a mat with your back office. Place your hands beside your ears and lift your feet on the ground until they are parallel to the ground. Slowly lift, turn your back on the mat and to the left and right oblique muscle contraction. Hold this position and now slowly on the right elbow to left knee a. Hold the position for a few seconds and return to starting position and repeat exercise on the other side too. You might want to read on abdominal exercises at home.

Leg Raises
This exercise should become a smaller part from workouts for men at home or in the gym. If you're in the gym, then you can do this exercise on a bench, or alternatively can be made as well on the ground. Lie flat and lift your feet on the ground until they are perpendicular to the ground. Lift your buttocks off the floor by contracting your lower abdomen and hold for a few seconds. Buttocks and slowly bring your legs straight down, to form almost a straight line to the body. Keep your feet a few seconds and lift it again until they are perpendicular to the ground. Repeat this exercise for at least 10 to 12 reps. Click here to read on abdominal exercises for men.

Jackknife
This is an exercise in the workouts are taken from men without equipment. Place a mat on the floor and onto the mattress and extend your arms above your head. Simultaneously lift your arms and legs and try to reach with your fingertips to toes. Slowly return to starting position and repeat the exercise again. Read on for the best exercises for abs flatten.

Best Ab Workouts for Men at home or in the gym

It gives off a lot of good workouts for men at home. The best is from workouts for men depend on which side of the abdomen is a problem area for you. Since in some cases, the upper abdominal area is a problem, while others are lower abdominal region.

Activity Name
Repetition
Stability Ball Crunch
3 sets of 12 reps each
Reverse Curl
2 sets of 10 repetitions per
Twist and Crunch
2 sets of 12 reps each
Jackknife
2 sets of 10 repetitions per

It was just one example from workouts for men. Think of the points I mentioned at the start of the men from workouts. For cardiovascular exercise, you can choose, running and jogging, swimming, aerobic exercises, etc. Before beginning any exercise program, you should discuss with your doctor to rule out any problems.

Everyone is in a hurry to get to work or school, get jobs and ensured assembly in the gym in the short term. But the fact is, you just can not stop working just because you think it's best for you. You must be a good routine, if not necessarily for an hour of exercise equipment but the maximum number of muscle groups in the lower amount of time to work. So, how do you do that? Simple, you need a training plan was probably to your doctor and / or teachers in the gym. This advice is detailed and specific information on what you need to exercise. Let us get rid of your goals to a few pounds or ABS are firm. A diagram Week Sport routine and calorie intake will help to determine which way to go. And if you want to achieve solid abs, then there are exercises safely and without using equipment or huge fantasy AB belt, which are carried out at home. Read more about how to get rock hard ABS.

Abs Workout Company

If you are thin to obtain solid abs is to provide you with a sexy waist. If the ABS does not have a layer of fat on him, it should be pretty easy abs. However, if a little fat, then it is not impossible, just a little tough abdominal exercises. This means that you have a lot of work ahead of you. So, let's not even more time and see how to put abs fast. Read more exercises you can do at home.

Firm Abs Exercise # 1: Torso
Post (almost touching the ground), an exercise mat on the floor, lying down, hands behind head, elbows open, keep your knees bent, and place them outside the hip-width apart.
Inhale exhale, lift the trunk from the floor and look up at the ceiling.
Elbows should be open at any time. They come half way up and all the way up (on the same level as the knee). No. 5 sets of 5 each
This exercise is in the stomach and not your hands. So do not walk your head up because your neck just about to burden could.
Firm Abs Exercise # 2: obliques
Post (almost touching the ground), an exercise mat on the floor, lying down, hands behind head, elbows open, keep your knees bent, and place them outside the hip-width apart.
Inhale, bend your legs parallel to the floor and place your left hand, put them on the ground (on this page).
When you exhale, bring your shoulder blades on the floor, get up and turn left.
Then exhale and bring back to the starting position. Perform the same movement on the right side. No two sets of 5 on each side.
This exercise is in the stomach and not your hands. Keep your spine as straight as possible while doing this exercise.
Firm Abs Exercise No. 3: obliques
Post (almost touching the ground), an exercise mat on the floor, lying down, hands behind head, elbows open, keep your knees bent, and place them outside the hip-width apart.
Inhale and bring your shoulder blades off the floor. At the same time, raise your feet on the floor, hold your right leg straight and bring your left leg toward your chest.
Pressed as they are created, trunk rotation to the right, for a second and then back down to earth.
Inhale and return to its original position. Perform the same movement on the left. No two groups of 5 on both sides.
Firm Abs Exercise No. 4: Waist
Post an exercise mat on the floor, lying down, arms outstretched behind you, keep your knees bent and place them outside the hip-width apart.
Inhale and bring arms forward, diagonally up toward the ceiling. When you exhale, lift your shoulder blades off the floor and forearms, keep them parallel to the ground.
Contract your abdominal muscles, push your lower back on the floor and hold for a few seconds. Inhale and bring you back to the starting position.
No. 10 sets of 5 each If you do this exercise is a bit difficult for you to ensure that you properly support place a thick book between your knees.
Firm Abs Exercise No. 5: Waist
Post an exercise mat on the floor, lying down, arms outstretched behind you, keep your knees bent (closer to the chest), and keep it hip-width apart.
Inhale, stretch the legs to the ceiling and hold it there. Also, bring your arms up and keep your feet parallel.
Bend your knees just a little on the chest as you reach your arms up. Exhale and bring you back to the starting position. No. 10 sets of 5 each
Other variants on the belly firmly, go to:
Swiss Ball Ab Exercises
Workouts to do at home
The firm abs exercises that you use only when it is combined with some cardio. This helps you get rid of belly fat and achieve a hard workout for the abdominal muscles. Keep a journal to keep your company AB exercises and track how many repetitions were completed.

If we say, exercise abdominal exercises that come to mind are the basic sit-ups, crunches, etc. However, there are numerous ongoing exercises AB, which can be easily practiced in the gym or at home, while at the same time front of the TV, you hardly need to exercise equipment or make permanent abdominal exercises, making it a hot favorite with people who can not enter the gym for some reason. Let us see what these abdominal exercises.

Standing ab exercises simply

When should these exercises AB stand for men and women make sure you follow the instructions carefully so you do not hurt.

Standing Ab Exercise # 1
This is one of the easier exercises, there are more than AB for men and women and is a cross knee crisis. Stand up and place your feet shoulder width apart, so that the shoulders in line with the hips. Now lift your right hand in the air and slowly extend your left leg to the side, but to show the toes down. You then slowly raise your left knee and bring your right elbow down so that you touch your right elbow and left knee together. Hold a few seconds and return to starting position and repeat exercise on both sides. You might want to read about the most effective exercises.

Standing Ab Exercise # 2
This is a very effective standing abdominal exercises. Stand up straight with your feet shoulder-width distance between your arms straight and place your pages. Make sure your hands are locked elbows and fingers point to one side. Now slowly start bending side and back and forth. If you bend, you can move the tribe to move only with the hip joint. So you know enough to bend if you bend the fingers should reach to about 6-8 inches below the knee. If you do this exercise, you will experience the pressure on the oblique abdominal muscles. Read on abdominal exercises at home.

Standing Ab Exercise No. 3
We are now turns, the large oblique exercises. Stand with feet slightly wider than shoulder width distance between your feet. Place hands on hips or hold hands or in front of you. Now slowly rotate to the right, back to the starting position, turn left and come back to the starting position. This is a repeat of the exercise. Repeat this exercise at least 15 iterations. You can also use a ball in his hand when doing this exercise. Click here to read on abdominal exercises for men.

Standing Ab Exercise No. 4
Next is the bending and twisting motion, so it's a good exercise for love handles. Stand with feet slightly wider than shoulder width. Overlap and place hands behind his head. Now, slowly turn and turn right on your hip. Slowly back up and turn back toward the center. Then repeat the same on the other side too. You should repeat the exercise 15 times on each side. Read on for the best exercises for abs flatten.

Standing Ab Exercise No. 5
This is not conventional abdominal exercise. This can be seated or if you are standing. It strengthens the core. Sit or stand comfortably and gently suck stomach in. Keep your abs there until you can and then slowly release. Repeat this exercise if you are bored or leisure, but not repeat the exercise with full stomach. You might want to read on abdominal exercises for women.

Along with these exercises was AB, must include some cardiovascular exercises. Walking exercise, walking and jogging, etc., should be effective in any abdominal exercises as well. Do not forget to take care of your diet and to take. Make sure you eat, skip fried and greasy stuff on healthy and green. May look like Journey to the performance of well-toned abs very long, but it is certainly worth the effort.

If your goal is, with the six-packs, you can not miss hanging leg raises. Yes, this is a very effective abdominal workout that hits more than one muscle and gives visible results, if performed regularly. Definitely, it is also one of those abdominal exercises that many stay away because of the difficulty and pain in his early days in implementing this. Well, once started, will be difficult, and lead you on a regular basis with the required number of repetitions to get the final result, which is certainly best for the job. So let us be able to exercise more than the hanging leg raises.

To increase leg hanging?

Before we look the various advantages of the hanging leg raises, let us know how to fulfill them. Fitness equipment you need is a chin-up bar. You can purchase a home chin up bars, how easy this exercise at home with the other six Pack Abs Workout Routine.

Step 1
Start by hanging on the chin bar with overhand outlet. Keep your arms straight and put them shoulder-width apart. Squeeze and hide in the abdomen. Do not stress the back.

Step 2
Now position the legs depends on your ability to carry out this exercise. Beginners must remain in their position, bend your knees. For the intermediate level, raise your legs straight up in the middle of the body. For this advanced training, raise your legs straight as high as possible. The lower back should remain relaxed and slightly rounded.

Step 3
Start the actual ABS workout curling the lower body as much as you can. They are with the abs muscles around the feet upwards. Hold the position for several seconds and slowly return to its original position.

Must complete at least 15 to 20 repetitions of abdominal exercises non-stop. In addition, you can repeat this exercise until you feel very tired. Be slower while movements. You can also gradually increase the growth of the feet. Added number of repetitions and more help you will have an intense workout.

Hanging Leg Benefits Increase

Starting with the handle, you can add a great grip as you follow this exercise regime. Then, the forearms are also well developed, while six-pack to do training. This is the best basic training for muscle growth. This works well as the broad muscles and back muscles, including abs. The training should not get much talk f. abdomen while performing this exercise.

Read more articles about abdominal training:
Abs workout at home
Best Abdominal Exercises
It could make it difficult to consider other alternatives and to strengthen abs. But let me tell you, it will be convenient to do this after 1-2 months of training. It's the fact, may be less than can be gradually increased at the beginning of the repetitions. In addition, add some stretching exercises to the routine. They will help you to ensure that effective this exercise. Note that hanging leg raises are known to still more effective than stomach crunches very popular, perfect. If done regularly, they are sure to give you the desired results.

After a long day on tons of different activities at work, go school, at home, you do not want to just watching TV in bed or crash? Not everyone is so enthusiastic about the studio and walking on the treadmill. Forget the treadmill, a walk of just seems so exhausting. And before you know, day passes, you promise you made you out of the window and you start to gain weight instead of losing them. The main area where all of our goals boredom and laziness are the abdominal muscles. The truth is that we look ahead, but tired, not only physically but also mentally so much, it's hard to do something about it. What would you say if I told you that you want the ABS company in your home? You do not have to go to a gym or hire a personal trainer from one of the best muscle building exercises. Read it right, and this article will give you everything you need to tone and shape abs with abdominal exercises specific.

From toning exercises at home

For these toning exercises AB, you need to buy equipment. All you need is an exercise mat and a stability ball. No sit-ups this 3-5 times per week. Start with 2-3 repetitions for the first week and then increase as your fitness level and comfort. Read more about standing exercises AB.

Bicycle Crunch
Post an exercise mat on the floor and is on the back.
Press your lower back on the floor and place your hands behind your head.
Make sure your elbows at your sides and not prevalent at the ceiling.
Raise your knees on the floor and stop at an angle of 45 degrees.
Now start slowly release bicycle pedal with both feet.
If the right knee goes, it reaches the left elbow and vice versa.
Keep your chin parallel to the ground and not burden or train on the neck.
During training, make sure to breathe evenly.
Stability Ball Ab Crunch
Place the stability ball to sit on the floor and on him.
Plant your feet on the ground and carefully, and gives the ball.
Stop when your thighs and torso are parallel to the ground.
Press your lower back into the ball of the principal, the abdominal muscles.
Place hands behind head, elbows to the side and lift the upper body.
Breathe out when they appear to breathe, when you go back to the starting position.
Keep your chin pointed to the ceiling and not burden the neck.
Vertical Leg Crunch
Post an exercise mat on the floor and is on the back.
Press your lower back on the floor and place your hands behind your head.
Make sure your elbows at your sides and not prevalent at the ceiling.
Lift your feet off the ground and lift them to the ceiling.
Contract abdominals and lift your shoulder blades off the floor.
Keep your chin up, do not strain your neck and keep your feet up to the ceiling.
Bring feet as close to the chest as possible.
Breathe out when they appear to breathe, when you go back to the starting position.
Arm Crunch
Post an exercise mat on the floor and is on the back.
Bend the legs at a 45 degree angle and keep your feet hip-width apart.
Stretch both arms above your head, clasp, and keep your arms close to your ears.
Press the lower back and abdomen contract on the ground.
Exhale, lift your shoulder blades off the floor and show your hands to the ceiling.
Inhale and come back to their original position and lower your hands as well.
Reverse Crunch
Post an exercise mat on the floor and is on the back.
Knee bend so it is parallel with the floor as you lift your feet on the ground.
Place both hands on the sides with your palms on the floor.
Press your lower back on the floor, contract abs and lift your hips off the floor.
Lift your hips too much, just a small movement.
Lower hips to the starting position and repeat.
Oblique Crunch
Post an exercise mat on the floor and is on the back.
Bend your knees and roll to the left, rests her knees on the floor.
Place your hands behind your head. You will lie on the mat on your side now.
Exhale as you push your lower back on the floor and lift it gently on the ground.
Hold this position for 2 seconds and then return to starting position.
How do you turn down, breathe, and follow the same steps on the other side.
Crunch meeting "V"
The reason for a training session called "V" is because your body will take place in "V" position.
Post an exercise mat on the floor and sit on them, while contraction of muscles AB.
Lift legs and stop when they reach an angle of 45 degrees.
Bring your hands forward to getting to the maintenance of law and on the legs.
Make sure you are, your hips planted in the ground to keep a good position.
Keep your "V" position for 5-10 seconds or more, if you can.
Return to starting position as slow as possible.
Before going on the floor and rest on it and held this position for 3 seconds.
There are several from toning exercises for women and men:
Flat stomach exercises for women
Best Ab Workout for Men
From these toning exercises for women and men work quickly only if you connect well balanced and nutritious meals with her. Remember also to practice it, the body and take advantage of the work. Do not strain at the beginning. Just take it slow as possible and then increase the reps for more positive results.

All of us want to see a pair of abdominal muscles in our stomach, but it is very difficult to achieve. People join health clubs and various fitness centers and pay thousands of dollars to have a great body. November login or follow different exercise routines to keep ourselves fit and lose the flab. Abdominal exercises and workouts are excellent for men and women put on pounds in the stomach and get ABS attractive. There are many simple exercises to do as you can to get a weak stomach. Life is always full and full and have no time to take us to our body's only all day at work and we are left with little time to exercise. So, if you do not have enough time to go to a gym, read from a few simple exercises at home and practice them down regularly to lose weight and slim stomach. You can also practice a little love handle exercises.

From simple exercises to do at home

You can do some simple exercises at home without the use of exercise equipment luxury. Simple exercises at home with regular follow from a strict diet to get abs quickly and better results. Learn more at home abs workout.

Board
Plate is my favorite and one of the most recommended exercises easy to do from home. It strengthens the abdominal muscles and core. Put to practice on a mat resting on the forearms, palms flat on the floor. Raise your body off the floor and went up on the toes and the balance on your elbows. Make sure you keep your back straight, in a straight line from head to heel. Make sure your company contact pelvic and abdominal muscles so that the rear end to prevent sagging in the middle. To this position for 40 seconds. No. 3 sets of 5 reps each.

Reverse crunches
Reverse crunches simple ab exercises are one of the women at home. Reverse crunches in the bottom of the spine is not much work. These ups put more emphasis on lower abdominal muscles. Lie on the exercise mat and place hands on the floor or behind the head. Bring your knees close to chest and then turn 90 degrees, keep your legs crossed. They look to concentrate on the lower abdomen and legs to reach toward the ceiling. Come to the starting position and perform 3 sets of 12 repetitions each. Do you have back problems, consult a physician first. More information is available on Sixpack exercises.

Exercise Ball Workout
An exercise ball workout excellent results when performed regularly. It helps to shed that extra flab that has accumulated on the hips and abdomen. Lie on an exercise ball comfortably with the ball under the lower back. Keep your arms over your chest or behind your head. Pressure on the stomach by increasing the strain on the ball, you can also pull the chest muscles to balance. When you return to the starting position, make sure the ball does not roll. Keep the ball consistently at any time if you feel your lower back a little into the stomach. Repeat 3 sets of 15 reps. Get more information on the stability ball abs workout.

Bicycle Crunch Exercise
One of the most effective exercises and simple AB popular at home, the crisis is to build a dream bike to almost six-pack. Lie on your exercise mat and place your hands behind your head. Lift shoulders off the floor and bring your knees close to the chest, be careful pulling or straining neck. Turn left foot while turning the torso to the right, where the left elbow to right knee. Now change sides, always the right elbow to left knee. Perform each proposal pedals in 3 sets with 16 repetitions.

Read more on:
Six Pack Abs Workout Routine
Workouts for Abs at Home
Six Pack Diet Plan
So that there were some examples of simple exercises. There are many other examples, such as swimming, jogging, running, yoga and some aerobic exercises, if practiced regularly, can provide you with a weak stomach, attractive and a good level. A balanced diet is also very necessary to have an attractive body.