Comments on: How to Build and Define Your Abdominals

on 8/29/2008 I love side bends! Thanks for this interesting article. :)

on 5/13/2007 CAUTION- I do not know what effect this will have on your back. My back seems to be fine, but if you have a bad back you might want to use caution or not perform the exercise at all.

The easiest way to get great abs is to simply lift your legs off of the ground while you are sitting at your desk. I usually lift them off the ground while my legs are at a 90 degree angle. You can also extend them out fully and lift them off the ground, but this might look a little strange to someone sitting near you. Also, I usually either press my hands, forearms, or elbows on the desk for support.

Do this for a few minutes a few times throughout your day and you'll have great abs in a few months. (At least that's how long it took me to get good abs.) Do this along with other ab exercises and you'll get them even sooner.

P.S. I also found doing this tended to distract me from my work.

on 4/16/2007 The best way to squeeze out the fat in your abs, as well as define them, is to stay in a push up position for as long as you can.

on 4/16/2007 Mix and match cardio and ab strength training. People who don't have abs have two problems:

-Their abs aren't defined enough.
-There is too much fat over the abs.

Believe it or not, losing the fat is the hardest part. Almost everyone has abs, it's just a matter of being able to see them and defining them.

Do your strength training before your cardio workout. You need your energy for the strength training. Doing your cardio before strength training will hinder your results, but doing strength training before cardio has little effect on your cardio intensity.

Push yourself to your limit, always try and do more than you did last time, and give yourself at least a days rest in between strength training. The muscle needs time to rebuild itself. Keep the reps down and the intensity up. Work your other muscles as well; especially your pecs and back.

I also suggest a high protein (1.5g of protein per 1 pound), low-fat diet, but keep the calories the same. I have to eat 3200 calories, 200g protein, and less than 300 carbs, as a diabetic. It's hard, but not impossible.

on 8/5/2006 Determination is very important. You need it in whatever you do! I do crunches about five days a week each time about 70 reps in 3 sets. This really works for me, even though I am female. Do different types of crunches and sit ups. You can also try doing push ups, this might help, too.

on 7/23/2006 Do crunches on a large exercise ball. It works your whole stomach at once, including the sides, rather than just the top or bottom. Staying balanced also works your legs. Start out with a couple, then when your body gets used to it, do 25 right when you get out of bed, any time your sitting around during the day, and right before you go to sleep.

Also, putting your feet on the ball and doing push ups is a great abdominal, arm and full body work out.

on 6/30/2006 Loosing fat and producing energy in an efficient way depends on a well-rested body and the possibility to recover during sleep.

on 3/9/2006 To get the good burn you want, and to get fast results, lay flat on your back and raise your legs up to a 45 degree angle not letting you feet touch the ground. 5 sets of 20 reps and you should see results in weeks.

on 3/29/2006 Many people who want to get abs reduce their food intake. That is wrong. All you have to do is avoid eating fried foods. Then do crunches everyday. Play a loud song, techno or rock, while doing your crunches to increase your heartbeat. pick a song around 3 minutes long. Start your crunches when your song starts and stop only when the song is over. Push yourself.

on 3/13/2006 Make a sit up last 10 seconds. 5 up and 5 down. Do about 50 a day and you'll see results in a matter of weeks!

on 2/2/2006 Crunches are the best to build six-packs. Lay down flat on the floor, bend knee, raise knee up (forming a 90 degree) throughout the exercise. Hands to the side of head, not to back of head. Raise shoulder up until you feel the contraction. 2 seconds up and 3 seconds down.

25 reps for first set.
Rest for 1 minute.
15-25 reps for second set.

Only 2 sets and 3-4 times per week.
And remember to eat a proper diet.

on 1/27/2006 Find a tree or a bar at the right hight. Try hanging upside down and do sit ups just like you would on the ground, except go all the way up as far as you can.

on 12/28/2005 Lay on your back. Do crunches as normal, but at the same time lift your leg every time you come up.

on 11/22/2005 The primary function of all the muscles in your midriff is to keep your spine erect. Therefor, maintaining good posture naturally works your abs continuously throughout the day and burns more calories than slouching. To help while seated, never use the backs or arm rests of chairs. Focus on using your back and abs to hold your spine straight, keep your feet flat on the floor, and, if possible, adjust your chair so that your knees are at slightly more than a ninety degree angle. Also, avoid resting your arms on your desk (this will also help prevent carpal-tunnel syndrome). If you've had poor posture for a long time, you'll notice the simple act of sitting up straight will tire out your abs and back fairly quickly. Remember, calorie burning is cumulative. Burning a few extra calories here and there through the whole day can help more than one 30 minute workout in an otherwise sedentary day.

on 11/22/2005 Chin ups are a very good way to acquire good abdominals. So if you want a good six-pack for the ladies, start working now.