How To Get Toned - 3 Top Notch Abs Exercises

Many people just don’t know how to get toned. Women especially are looking to tone up their legs, tums and bums but often go about things the wrong way. Here I walk you through 3 of my favourite abs exercises designed to help you get toned and firm up those muscles.

Muscles are what give your body shape, without decent muscle mass your body sags - a body shape without muscle tone and definition is neither sexy nor attractive. By utilizing these 3 abs exercises you will tone and define your tummy remarkably quickly, all it takes is regular commitment to complete the routine a few times per week.

Do that and you will soon be thinking “why didn’t I do this before?” and it will be your friends asking you how to get toned.

1. The Bicycle

By using this bicycle movement you will find out fast just how effective it is at answering your question on how to get toned. This is by fat the best move to target your six pack muscles. Make sure you use the correct form so you do not put stress on your back or neck, to do this exercise correctly:

1. Begin by lying face up on the floor and gently place your fingers behind your head without pulling the neck.

2. Bring your knees towards your chest and lift your shoulder blades off the ground.

3. Then straighten your left leg until it is at an approximate 45-degree angle whilst simultaneously turning your upper body to the right, bringing your left elbow towards your right knee.

4. Switch sides and bring the right elbow towards the left knee.

5. Continue with this pedaling motion for between 12 and 30 reps depending on your level of fitness.

2. The Bridge (Plank)

This exercise is a great way to build up your core strength, it is far tougher than it first seems but use it regularly and your quest for how to get toned will be a thing of the past, you’ll have arrived:

1. First lie with your face down on a comfortable mat or rug and rest on your forearms with your palms flat on the floor.

2. Push off the floor, raising up onto your toes and rest on your elbows.

3. Be sure to keep your back flat, in a straight line from your head to your heels.

4. Tilt your pelvis and be certain to contract your abdominals so your bum doesn’t stick up in the air (this is vitally important to optimize the effect).

5. Hold yourself in position for between 20 and 60 seconds depending on your fitness level but be extremely careful not to stay tensed for longer than you are comfortable with. Repeat for 3 sets.

3. The Vertical Leg Crunch

The vertical leg crunch proves extremely effective for working the rectus abdominis muscles as well as the obliques, by following these steps closely you will ensure correct form and an optimal workout helping you get toned:

1. Lie face up on the floor whilst extending your legs straight upwards with your knees crossed.

2. Contract your abs so you can lift your shoulder blades off the floor, as though reaching your chest towards your feet.

3. Keep the legs in a fixed position and imagine bringing your tummy button towards your spine at the top of the movement.

4. Lower and repeat for 12-20 reps, again dependant on fitness levels.

So there you have it 3 great abs exercises that you can use in the comfort of your own home, without equipment. Now you have the answer for how to get toned, or at least the abs part of it anyway!

Weight Loss Workouts - A Full-body Routine

Regular weight loss workouts are imperative if you want to lose fat. The trouble is, our modern lifestyle leaves little time to visit the gym. We are busier than ever with work, kids and social activities and this has affected the weight of the nation. Perhaps it is time to give up working out all together?

No chance - the truth is that exercise is far more efficient than most people realise, you don’t need to visit the gym for a couple of hours a day to see results! If you choose the correct exercises to incorporate your weight loss workouts you will lose fat in half the time, with half the effort.

Here I present you with a simple and quick fitness routine that will transform your body shape whilst you stay within the comfort of your own home.

Weight loss workouts need no longer be the time consuming hassle you are used to, lets change our life!

These exercises can be easily integrated into your weight loss workouts. They should be performed in sequence for a full circuit, they incorporate a system of supersets which means you perform two exercises in succession before rest. Complete the first exercise and then move immediately onto the next, once both exercises are completed you should rest for a short period before performing the next set.

Not only does this system save you time and increase your intensity, it also maximizes your fat loss - look to incorporate supersets into every one of your weight loss workouts.

1A. T-Squat - Standing with your feet slightly wider than shoulder-width apart extend your arms out to the side so you appear in a T shape. To work your upper back pull your elbows back and shoulders together. The movement begins at the hip joint - push your hips back as far as possible, as if you are going to sit down.

The squat should be as deep as possible but don’t let either your upper or lower back become rounded - keep your lower back in a neutral position and push with your butt, hamstrings and quads back to the start position.

3 Sets of 10 Reps

1B. Close Grip Pushup - Assume the pushup position but keep your hands shoulder-width apart whilst keeping your elbows tucked in close to your sides and keep them this way as you do the pushup, lowering yourself to within 2 inches or so of the floor and keep your abs braced throughout the exercise.

These kind of pushups are tough but can be made easier for beginners by simply placing your knees on the floor and extending from there, this can in fact be done with any form of pushup to help you tailor your weight loss workouts to your own individual fitness level.

3 Sets of 12 Reps

2A. Dumbbell Forward Lunge - Standing with your feet shoulder-width apart and with a dumbbell in each hand step forward with one leg, taking a larger than normal step. Keep the toe of your stationary leg on the ground and use it to stay balanced, this leg should also bend with the movement.

Lower your body until your stepping thigh is parallel to the floor whilst keeping your body upright and your lower back flat. Then return to the start position by pushing with your stepping leg. Complete all reps on one leg before moving onto the opposite. Keep your shoulders together and elbows back throughout the exercise to ensure you gain maximum benefit from your weight loss workouts.

3 Sets of 12 Reps (6 with each leg)

2B. Chair Tricep Dips - Sitting on a chair or bench place your hands next to your hips and lift yourself off of the seat bring your hips forward. Bend your elbows to about 90 degrees whilst lowering your hips towards the floor but keeping them close to the seat. Then at the bottom of your movement, push yourself back up without locking your elbows.

This exercise can be adapted to suit all fitness levels by lengthening the distance of your feet from your seat. Really focussing on your triceps during this exercise will optimize the movement, stay slow and controlled. Sometimes there is the temptation to use your shoulders to help you back up, resist this and your weight loss workouts will be more productive.

3 Sets of 15 Reps

3A. Bicycle Crunch - Begin by Lying on your back and bending your knees to a 90 degree angle with your hands resting behind your head. Lift your feet up off the floor and bring both knees towards your chest. Lift your right shoulder blade off the ground as you bring your right elbow to your left knee. Return to the start position and repeat the movement with the opposite side. Continue alternating sides in a cycling motion ala Rocky Balboa!

3 Sets of 20 Reps (10 each side)

3B. Dumbbell Row - Find a sturdy bench and kneel over it placing your left knee and left hand on it to support you. Place your right leg slightly back to the side. Holding the dumbbell in your right hand pull it up and towards your ribs. Keep your back flat at all times throughout the exercise and be sure that the only body part moving is your arm. Complete all sets on one side of your body before switching up.

3 Sets of 8 with each arm.

What next?

Well you can start by printing this page out and refer back to it during your weight loss workouts. If you can perform this kind of routine 3-4 times per week you will find that your muscle become far more toned and defined and you’ll see vast improvements in your physical appearance.

Bodyweight Workouts - An Advanced Session

Decent bodyweight workouts are hard to come by, especially for free. Here I give you a superb bodyweight routine which will help you gain muscle and lose fat. There are a whole host of exercises that can be included in your regular bodyweight workouts ranging from easy to extremely difficult.

The routine I have developed here is suitable for people who are at a high intermediate-advanced stage of fitness - some of the exercises included are very tough but they can of course all be modified dependent on your individual fitness level.

The routine uses ’super-sets’ which comprise of two exercises performed back to back. The varieties included here are ‘non-competing’ which essentially means you are using a lower body exercise followed immediately by an upper body one, this way you don not become so tied and can give 100% during both exercises.

If you want to see maximum results from your bodyweight workouts, 100% effort all the time is vital. Super-sets are a fantastic way to increase muscle size whilst losing fat, what’s more they are an ideal technique to use for your workouts at home - you don’t need very heavy weights, you’re able to push your muscles to their limits without them. With these types of bodyweight workouts you don’t need the hassle of the gym.

So here we go, an advanced session that can be a fantastic addition to your bodyweight workouts, all exercises should be performed at a high intensity with no rest between each exercise in the super-set. Rest for 45 seconds between super-sets and for 90 seconds once all three super-sets are completed before moving onto the next set of exercises.

1A. Bodyweight Squat

The body weight squat works the leg’s major muscle groups - the thighs, glutes and hamstrings. This exercise has developed a cult follow simply because it is perhaps the best lower body exercise one can perform helping to build strength and firm up your legs and consequently it is a great exercise to include in your bodyweight workouts.

Stand with your feet approximately shoulder-width apart with your toes slightly turned out. In order to maintain balance through-out the exercise hold your hands out in front of you at shoulder height. Lower yourself down as far as you can by bending your knees without lifting your heels off the floor. Do this is a slow controlled motion and pause briefly at the bottom of the movement before pushing yourself back up to the starting position. Should you have any knee, hip or ankle ailments this exercise is not recommended and you should consult your doctor before performing it. Complete 15 reps per set.

1B. Spiderman Pushups

Spiderman pushups are a far more advanced and difficult variation of the standard pushup, they work your chest and core harder as you are only using one leg and can help create killer bodyweight workouts.

Get into the normal pushup position with your hands slightly wider than shoulder-width apart keeping your abs braced and your body in a straight line. Place the hands on the floor slightly wider than shoulder-width apart. Lower yourself down slowly until you are about 2 inches or so from the floor, whilst doing this slowly bring your right knee towards your right elbow keeping your foot off the ground as you do so.

Push up through your chest, shoulders and triceps as you slowly return your leg and body to the start position. Keep alternating sides in a controlled manner until all reps are completed. Be sure to keep your body in a straight line and do not rotate your hips throughout the exercise - this ensures your back is not put under too much strain. Complete 10 reps per side per set.

2A. Forward Lunge

The forward lunge can be used to develop strength and control in the leg and hip muscles. It specifically targets the quads, hamstrings and glutes and is a superb addition to your bodyweight workouts.

Standing with your feet approximately 6 inches apart and with your toes pointed forward step forward with one leg, lowering yourself until both knees are at 90 degrees. Ensure you do not step to far and keep your weight on your heels. Push yourself back up to the start position and repeat with the same leg for all reps before switching to the other one. Keep your back upright and abs tensed throughout the exercise and place your body weight on your front leg. Shoot for 8-10 reps per leg.

2B. Bicep Pull ups (Chin Ups)

This old favourite has been used seemingly forever to help increase strength in the arms and back, this particular method focuses on the biceps and is often referred to as a chin up.

An underhand grip is probably the easiest of all pull up grips as it allows you to utilize the biceps fully and doesn’t rely on your back muscles quite so much. Grip the bar at approximately shoulder width or narrower (you can even touch your hands together) and make sure your palms are facing you. Then simply pull yourself up so your chin is over the bar, slowly lower yourself back to the start position and repeat. Go for 8 reps.

3A. Burpees

Burpees help increase strength and explosiveness it works the cardiovascular system hard and although mainly focussed on the legs utilizes muscles throughout the body. You can do this exercise with two variations, the easiest is the original version but that is tough in itself - there is also an advanced version which combines a pushup. Due to the difficulty of this exercise, it has been occasionally used to settle disputes between inmates in high security prisons. Here, in this bodyweight workouts session we’ll focus on the original burpee movement.

Movement during a burpee exercise should be constant, you should ‘flow’ from one rep to the next. To begin, squat down and place your hands on the floor approximately shoulder-width apart. Kick your feet back into a pushup starting position. Then bring your feet back under you as if you just performed a squat thrust, follow this by immediately jumping up into a star position with your arms and legs extended. Sink back down into the squat and start again. Repeat for a total of 15 times.

3B. Tricep Dips

From the name you will realize that this exercise is specifically used to develop the triceps or back of the arms but in our variation it also utilizes other muscle groups such as the shoulders, abs, back and legs. This exercise is superb for those of you who have those infamous ‘chicken wings’ - they will soon be no more as you tone up that particular problem are with tricep dips.

Sit on a stable chair or bench and place your hands at your side, then reposition yourself with your backside in front of the bench with your knees bent and feet hip width apart. Ensure that your elbows do not become locked at any point during the exercise as this will stress the joints and tension will be relieved from the tricep muscles that you are working on. Lower your body down by slowly bending the elbows until your arms are at 90 degrees keeping your back close to the bench.

At the bottom of the movement push with your hands through your arms and rise up back to the starting position. Position your hands shoulder width apart on a secured bench or stable chair. Be sure that you don’t allow your neck to sink and your ears to fall close to the shoulders. As you become stronger you can begin to straighten out the legs. Go for 8 reps each side.

Well there you have it - another addition to your bodyweight workouts which can help you to lose fat and get fitter - for more of these kind of workouts you should definitely check out Turbulence Training which is choc full of superb routines specifically designed for fat loss. These kind of bodyweight workouts can be substituted into your fitness routine when you simply don’t have time to visit the gym or if you are on the road traveling.

Be sure to leave your comments and feedback below - I love to hear about what kind of exercises you are doing to help with weight loss and any experiences you’ve had with bodyweight workouts.

Pilates For Abs - Will Your Six Pack Show?

I received an email the other day from one of my newsletter subscribers asking about Pilates and if it is possible to use this form of exercise to “bring out” your abdominal muscles. Using Pilates for abs can do wonders for your core strength but can it get you those six pack abs you are after? There is no short answer to this question.

I will do my best to give you as much information on Pilates for abs and what it is useful for as far as weight loss is concerned in this article. Let’s begin with a brief overview of what exactly Pilates is…

Pilates are basically stretching exercises that concentrate on working individual core muscles, you can use Pilates for abs, back, and pelvic areas. Pilates exercises help increase flexibility and strengthen your muscles; toning your body through controlled, gradual movements. It is one of the most recommended forms of exercise and is especially useful for people who aren’t fit enough to pursue highly intense cardio and weights sessions.

Following a Pilates exercise routine can have dramatic results, helping you to transform the way your feel and look - your posture will improve and you will build strength and flexibility. The simple movements Pilates offers can even help rid you of back pain and work those core abdominal muscles close to the spine that other exercises just can’t reach.

If you are troubled by aches and pains when you do hard exercise you may well find that Pilates is the answer, it is a low impact, joint friendly stretching and toning routine which can be performed with nothing more than a mat. There is no worry about bulking up your body with Pilates - it promotes longer and more flexible muscle tone helping establish postural alignment and symmetry and torso stability.

So there is absolutely no question that Pilates is a great way to get in shape but whether it brings out your abs is another matter entirely and one that I will answer next.

To look like those buff Hollywood celebrities and infomercial models you need to do more than workout on the Pilates machine. You’ll need a long-term commitment to quality diet and nutrition as well as the determination to train hard regularly using both strength and cardio workouts. Trust me, it’s hard work. You can throw a Pilates for abs workout in there as well but Pilates alone isn’t going to give you the stomach you want.

When it comes down to it, if you are looking for a six pack you have to aim for entire body transformation. Period.

Have you ever seen someone with fat hips, thighs or arms who has a six pack? I didn’t think so. That is because it is nigh-on impossible to attain localized fat loss - your body burns fat from all over and you have no control over where you’ll lose it first. Usually the area you tend to put on weight first will be the last to go.

Ultimately, a six pack of defined abdominal muscles comes down to decreasing your body fat levels to the point where the layer of fat over your stomach is decreased to such an extent that your muscles show, Pilates for abs exercises will not get you there alone.

In general you’ll have to get your body fat percentage down to around 10% for men and about 14% for women before you start seeing any definition. These figures are by no means set in stone, everyone is genetically different and these figures could be slightly more or less depending on your own individual body composition.

Everyone has abs, its just that layer of fat covering it that causes the problems. There are several fantastic Pilates for abs movements that work the core muscles extremely well but to build and develop your abs to the necessary levels you’ll need to utilize some resistance or strength training.

The following 3 keys should be followed if you are serious about achieving that illusive six pack:

1.) Create a calorie deficit so that you are eating below your maintenance level on a regular basis. Utilizing a quality diet program such as Fat Loss 4 Idiots can help!

2.) Perform a regular cardio routine focusing on intense interval training.

3.) Start strength training your whole body - use heavier weights and make your sessions intense.

Along with these three keys you can continue with your Pilates for abs workouts to help you increase flexibility, range of motion and decrease the chance of injury.

Cardio Workout For Weight Loss - Beginner

Some of you have been asking for a beginner cardio workout for weight loss and here it is. I like to utilize high intensity interval training (HITT) as my primary cardio workout routine. This form of exercise mixes bursts of high intensity work with low intensity recovery periods which over loads both your aerobic and anaerobic systems simultaneously, giving you the benefits of both aspects of training.

You can now get a complete cardio workout for weight loss in as little as 20 minutes.

When you train with a high intensity during your cardio workout for weight loss you’ll end up burning more calories in a shorter period of time. During periods of increased intensity you’ll challenge your body, increasing your heart rate and boosting calorie burn. Interval training can also help you to push past any plateaus you have encountered and help you raise your level of fitness.

The beauty of HIIT is that it can be done with dozens of modes of activity from walking to running, cycling to swimming and even using an elliptical machine. No matter what level of fitness you are at, you can participate in a high intensity interval training workout. This article will deal with a beginners cardio workout for weight loss using HIIT, here it is broken down into easy to follow steps:

In this example lets say we are using running as of chosen exercise form - it is important that you warm up using the same form of exercise as you are using for the interval sessions.

1.) We will begin by warming up for 6 minutes by jogging at a 3/10 level of effort.

2.) At the end of your 6 minute warm up begin running at a 6/10 level of effort for 1 minute.

3.) Follow this 1 minute burst of intensity with a recovery period of 3 minutes where you jog at a 3/10 level of effort.

4.) Repeat steps 2 and 3 for a total of 4 times (3 more!).

5.) Continue you your final recovery period for a total of 6 minutes; jogging at a 3/10 level of effort. This is your cool down.

So to summarize your cardio workout for weight loss routine will be:

6 minute warm up.
1 minute high intensity.
3 minutes recovery.
1 minute high intensity.
3 minutes recovery.
1 minute high intensity.
3 minutes recovery.
1 minute high intensity.
6 minute cool down.

So there is your beginners cardio workout for weight loss. Be sure that you are consistent with your timings - use a stopwatch, however if you are still trying to catch your breath after the recovery period is finished then you need to give yourself more time - we aren’t training to be an Olympic athlete here! Once your breathing is regulated you can push hard again.

I’d just like to add; due to the highly intense nature of HIIT I would advise you contact your doctor before you pursue this type of training if you are seriously overweight or have a medical condition. Have fun with your training - with a HIIT cardio workout for weight loss you’ll prevent the boredom associated with your usual long, slow cardio sessions and lose more fat in the process - just think, you’ll be done in less than 30 minutes so you won’t have to rush to pick up the kids from school! ;o)

How To Get A Flat Stomach Fast - 3 Sure-fire Ways To Get A Flat Belly

So you want to know how to get a flat stomach fast? It isn’t as difficult as it sounds; obtaining the kind of defined and athletic tummy you are looking for takes three specific things - all of them are simple, but they aren’t necessarily easy. Lets discuss my three top tips to get a flat belly!

1.) Clean up your diet.

The first and most important thing you need to do if you want to get a flat stomach is to sort out your diet - of course exercise is important but it’s what you eat that really counts when it comes down to losing body fat.

Having a low body fat percentage is imperative if you want defined, visible abdominals.

There is a mass of confusion these days as to what constitutes a healthy diet and which diet maximizes fat loss. We have been bombarded with “revolutionary” diets which are endorsed by countless celebrities - the zone diet, the south beach diet and our very own flat belly diet to name but a few.

All of them offer different opinions on the best way to lose weight whether it be low carb or no carb, high protein or low fat. There is so much conflicting information that the average would-be dieter is completely lost as to where to begin in their quest to get a flat belly.

The diet I have found to be most successful in terms of my quest to lose belly fat was Fat Loss 4 Idiots - this particular program showed me how to get a flat stomach fast and worked wonders for me. I consistently recommend it to friends and clients alike but whatever diet you choose, make sure it is one you can stick to for a sustained period of time. Six packs don’t come over-night!

2.) Focus on high intensity exercise.

Highly intense exercise beats low intensity workouts hands-down when it comes to fat loss and if you work your whole body at the same time you will get the best possible metabolic response from your body to lose the stubborn stomach fat that you have been so concerned about.

Short, high intensity workouts should definitely be a part of your weekly routine if you want to get a flat belly. Make sure you structure your exercise so that you work in short “high energy” bursts and follow these with a short recovery period. Work the whole body during these sessions instead trying to isolate specific muscle groups.

I am a fan of non-competing super-sets as found in the Turbulence Training program - these are essentially two exercises performed back to back without rest which use muscles that do not interfere with each other, ie. split squats then dumbbell rows (legs and back).

3.) Specific abs training.

The final key of our how to get a flat stomach fast article deals with specific stomach muscle training. There are hundreds of abs exercises out there that you can try but there are a few that give you maximum results. Crunches and sit ups are great if you aren’t of a high fitness level but if you have been exercising for some time you should be looking at building resistance - it is this resistance that develops and tones the muscles.

Try doing some hanging leg raises remembering to curl your pelvis up as you raise your legs. This exercise is extremely tough if you do it right and is one of the highest resistance exercises for your abs. Another good one is lying hip thrusts which Britney Spears used to great effect in her hey-day.

Forget mindlessly pumping out hundreds of crunches and focus on quality - the general rule is, if you can easily do more than 20 reps of an abs exercise you need to be looking for more resistance.

Commit for a flatter tummy!

Commit to the three keys above and you will find that you can get a flat belly far easier than you once thought. Of course changing your body significantly takes time - don’t be discouraged if you don’t see the kind of results right away. Keep going, set yourself realistic goals and you will soon find people admiring you on the beach! Feel free to leave a comment - I love to hear your opinions on how to get a flat stomach fast or anything fitness and nutrition related. Good luck.

Best Ab Workout - Swiss Ball Exercises For Six Pack Abs

Want six pack abs? Get the best ab workout! Ab workouts are a dime a dozen these days but most people are focusing on the wrong type of exercises in their quest for six pack abs. Regular crunches and situps are out and swiss ball exercises are in if you are seeking the very best ab workout.

The following belly fat exercises are some of the most effective to help you develop a strong core and firm your abdominals, together they form one of the best ab workouts around but remember that getting a six pack takes more than just exercise - you need to also focus on the right nutrition!

The following abdominal and core workout can be performed 3-4 times per week and approximately every other day. Using this best ab workout for a period of 6-8 weeks will give you outstanding results, you’ll feel far more toned in your midsection and have developed a stronger core which will help with posture and balance.

All of these exercises are performed with a swiss ball, if you don’t have one yet you really should grab one at your local fitness store or alternatively you can order the best ones from this link: Thera-band Swiss Balls. Which size swiss ball? Grab a 65cm one if you are over 5′6″ and a 55cm one if you are shorter than that, there is also a 75cm one for people who are very tall (over 6′2″).

The FF Best Ab Workout.

1.) Swiss Ball Crunch.

This best ab workout exercise works the upper abs hard and can be made more difficult if you hold a weight above your head throughout the movement. You will want to complete 8-16 reps for each set and movements should be slow and controlled.

Begin with the swiss ball beneath your lower back and lie back as far as you can then curl your shoulders upwards whilst ensuring your lower back stays in contact with the ball. Pause briefly at the top of the motion and lower slowly and smoothly to the start point.

2.) Swiss Ball Jack Knife Pike.

The swiss ball jack knife pike is a more advanced version of the regular jack knife, it works the lower ab muscles and engages your core muscles to stabilize you whilst performing the movement - in other words; this exercise just HAS to be included in our best ab workout. Complete 6-12 reps dependant on your fitness level - you can also make this exercise even more challenging by only placing your toes on the ball.

Start face down in a push up position with your shins on the ball.  Draw your belly button in toward your spine and lift your butt towards the ceiling until your knees almost touch your chest.

3.) Swiss Ball Russian Twist.

The third exercise in our best ab workout targets the oblique’s, look to complete 6-12 reps counting a rep only when you have performed the twist on both sides of your body. More advanced users can hold a medicine ball or weight to make this exercise more challenging.

Begin lying on the ball so that your shoulder blades are supported and push your hips off the ground. With your hands placed together turn your shoulders to one side so they are perpendicular to the ground. Twist back to the start position slowly then complete the same move on the other side. Ensure your hips remain up throughout the exercise.

4.) Swiss Ball Plank.

Our final best ab workout exercise is a simple plank move made more advanced and encouraging more core utilization by using a swiss ball. This exercise will work all of your core and should be performed for between 20 seconds and 1 minute depending on your fitness level.

Rest your weight on your elbows which should be stabilizing you on the swiss ball. Hold your body in a straight line from head to toes with abs contracted throughout the exercise and maintain this position for your chosen time period.

There are our four effective exercises to help you tone up your stomach and get a 6 pack. You should repeat this best ab workout 3 times as a circuit. So you will perform each of the four exercises in a row and take a 90 second break at the end before repeating.

Incorporate the FF best ab workout into your weekly training sessions and you will notice your stomach becomes slimmer and firmer - combine it with a high quality diet and you will be astounded by the results.

Remember, the very best abdominal workouts are those which incorporate a wide variety of exercises which target the whole of your midsection, for several of the highest quality workout routines designed to maximize your stomach toning check out the latest Turbulence Training package, TT For Abs.

Lose Lower Belly Fat - Top Fat Burning Exercises

I keep getting emails asking me how to lose lower belly fat in the fastest possible way and I keep giving the same answer - you cannot spot reduce fat from just one part of your body - you need to lose fat all over in order to lose lower belly fat - there are no 6 second abs routines!

In this article I will show you 3 top fat burning exercises that should be included in your weekly quick exercise workouts - of course don’t forget to utilize a high quality long term diet plan alongside these exercises if you want to ensure you consistently lose fat - then you will most certainly lose lower belly fat!

So here are 3 of my top fat burning exercises to lose lower belly fat:

1.) Front Squats

Front squats are a fantastic way to develop both lower body strength and your core and if incorporated into a highly intense routine, are extremely powerful in helping you lose lower belly fat. This exercise should be performed with only your body weight until you can comfortably manage 3 sets of 25 reps without muscle soreness - you can increase the intensity of the front squat by using dumbbells or a barbell, as shown in the picture.

Begin the front squat exercise by standing with your feet slightly wider than shoulder width apart. Slowly draw your stomach in and initiate movement from the hips, not the knees, descend slowly so that your butt gently touches the back of your calves. Should you be unable to descend this low without going onto the balls of your feet then only go as far as you can before your heels start to rise - this is a sign of a restriction of motion in your calves and can be improved with practice and plenty of stretching.

2.) Dumbbell Rows

The second of our top fat burning exercises is well known to work your lats but also is of special benefit to your core muscles and will help you in your quest to lose lower belly fat.

To perform dumbell rows place your left knee and left hand on a bench as shown in the picture. With the dumbell in your right hand and making sure your back is straight and stays straight throughout the exercise, pull the dumbell towards your hip ensuring that the only body part moving is your arm.

Try not to drop or raise your shoulder and focus on clean, smooth movements up and down - also be sure to keep your supporting leg stationary on the ground - if you cannot do all of these things it is likely you are using too heavy a weight. Repeat for 10 reps on your right side before moving to your left and completing another 10 reps. Aim for 3 sets.

3.) Reverse Crunch

Finally, the reverse crunch. This is one of the top fat burning exercises to isolate the lower six pack muscles - regular crunches that you are probably more familiar with work on the upper abdominals, this is a fantastic exercise to sculpt your abs and really can help you to lose lower belly fat pronto.

Begin by lying on your back on something soft and place your hands beside you - be careful that you do not use them to help you in any way other than for balance during the exercise though! Lift your knees and bend them so that they are approximately 90 degrees from the floor.

Contract your abdominals and lift your knees towards the ceiling or back towards your chest, pausing briefly in this position before slowly lowering them back to the start position, allowing your butt to touch the floor. Repeat for between 10 and 15 times for 3 sets. You can make this exercise more challenging by placing weight or a medicine ball between your feet or thighs.

So there you have it; three top fat burning exercises to help you lose lower belly fat and get extreme weight loss. Incorporate these into your routine and be sure to eat healthily utilizing a nutritious fat loss diet menu that is balanced and focused on the long term and you can be sure to burn fat all over and ultimately lose lower belly fat. Good luck - you can do it!

Summer Weight Loss - 3 Fat Loss Exercises

Are you looking for a summer weight loss plan? You need look no further. When the sun starts to come out everybody wants to head to the beach so it’s important that we are looking and feeling great.

How do those guys and girls with defined, toned bodies do it? It’s simple; they follow a complete summer weight loss program which encompasses both nutrition and exercise.

In this post we will be focussing on several fitness exercises that will help us look our best at the beach this summer. Utilizing a top quality exercise program regularly will ensure you accelerate your fat loss in time for the sunshine.

Just imagine how you’ll feel when you are sporting tight, toned abs and strong defined legs - you’ll feel far more confident to take your shirt off or wear your bikini and you will quickly become the envy of your friends.

So let me offer you 3 tip top exercises that you can incorporate into your summer weight loss routine, two of them have super hero qualities:

1. Use High Intensity Interval Training.

If you have been reading the articles on this site you will notice that I have talked a lot about this type of cardiovascular exercise. That is because it has been scientifically proven to be extremely successful in terms of fat loss - no summer weight loss routine would be complete without HIIT.

These Interval workouts involve alternating high intensity exercise with low intensity recovery periods and by utilizing this type of training you can build endurance and burn more calories. Fat loss is directly related to how high your metabolism is and this type of exercise significantly elevates the metabolic rate so that calories are burnt even after the workout is over.

Here is a beginner HIIT workout for you to use, it has been broken down minute by minute and can be modified dependant on fitness levels:

Minutes 1-5: Warm Up at an easy pace with a 3/10 level of effort or intensity.

Minutes 6-7: Increase your level of intensity to a 5/10 for these 2 minutes.

Minute 8: This first high intensity minute should be close to flat out at a 6-7/10 level of intensity.

Minutes 9-10: Decrease you speed and recover at a 3/10 level of intensity.

Minute 11: Another highly intense minute working at a 6-7/10 level of intensity.

Minutes 12-13: Once again decrease your pace and recover at 3/10 intensity.

Minute 14: Increase pace one last time so you are working at a 6-7/10 level of intensity.

Minutes 15-20: A 5 minute cool-down period should commence at a 3/10 level of intensity.

Complete this workout either on a bike or running and use it 3-4 times per week and try to give yourself a day off between sessions so that your body has the chance to recover fully and you will notice that your summer weight loss will be maximized.

2. Spiderman Pushup.

This is a great variation of the normal pushup which works your abs far more and can be incorporated into your current summer weight loss exercise routine easily. What’s more it can be done absolutely anywhere!

To perform the exercise begin in a normal pushup position. As you lower yourself to ground slowly bend your right leg and bring your knee forward until it’s outside your right elbow. Be careful not to drag your foot; keep it in the air and don’t rotate your torso.

As you push yourself back up, return your leg to the start position. Repeat with the left knee and continue for the desired number of reps alternating sides. Beginners may want to rest the knee that isn’t moving on the floor to make the exercise easier.

I suggest completing 6 reps on each side for 3 sets and increasing reps dependant on your fitness levels in order to maximize your summer weight loss.

3. Spiderman Lunge.

Here is another super hero move to help you create a super human body in time for summer - it is a great little exercise to work your core muscles and can be easily integrated into your summer weight loss training routine!

Assume the classic pushup position with your hands slightly below your shoulders with your legs straight and abs firmly braced, they should be braced throughout the exercise. Lift your right foot off the floor and bending your knee, step to the outside of your right hand. Return to the start position and repeat with your left leg. Continue alternating for a total of 20 reps (10 each side).

There you have it, three excellent exercises to help you develop the kind of body that belongs at the beach - get started on them now and avoid that beached whale look!

Exercise For Weight Loss

In an ideal world, we would we would lay down on the sofa watching TV all day while enjoying our favorite ice cream, and we would still manage to keep in shape. Unfortunately, such ideal world does not exist.

Elementary Math of Weight Loss

The difference between the amount of energy that we take in and the amount of energy that we use determines whether we gain or lose weight. In other words, if we eat fewer calories than we use, we lose weight. If we eat more calories than we use, we gain weight. As simple as that!

Eating Right and Exercising Should Be Done Together

A common pitfall that many dieters make is that they cut their calorie intake, but they maintain their couch-potatoing habits. Then, they go and complain that they are not seeing the desired results.

The most effective way to lose weight fast and to maintain the weight loss over the long run is to combine a healthy diet with regular exercise. Think about it this way. To burn a pound of fat, you need to get rid of around 3,500 calories. If you were to cut your daily calorie intake by 300, it would take you almost 12 days to achieve that. (Don’t be fooled. Anything beyond that is just water leaving your system). On the other hand, if you cut your daily calorie intake by 300 and exercise to burn another 200 a day, you will lose a pound of fat in just 7 days.  Sounds good, doesn’t it?

Plus … Exercise Reduces Stress

You will see a big difference in your mood once you start to exercise regularly. Furthermore, exercising keeps your metabolic rate up, which means that you will be burning calories even after your workout session is over.

Start Slowly

You don’t want to get over-motivated on the first day and try to run a marathon. This will only cause you injuries or get you tired of working out. Make sure you start slowly and gradually increase your exercise targets. For example, if you are a running beginner, start walking fifteen minutes every day at a speed that you feel comfortable with. Do that for a few days and then little by little increase your walking speed a bit. After a couple of weeks, try to combine it with some fast walking or with some jogging.

Tips for Exercising

Exercising does not have to be boring. Try convincing your best friend or your significant other to exercise with you and don’t forget to be creative with your exercise routines. Think about all the sports that you like and combine them. Also, create a playlist with your favorite workout songs. Exercising is always funner and easier with some music in the background!

So, what are you waiting for? Try adding some exercise to your diet, and you will be surprised to see wonderful results in a very short period of time.