Oct 29 2009
Toning Abs: The Three Step Method
Toning abs is not always an easy thing to do. It takes dedication, routine and a well balanced workout. Many people spend weeks on toning their abs and receive little result. What is the trick to achieving and keeping toned abs?
There are many ways to achieve toned strong abdominal muscles. Although many begin by doing abdominal exercise that is not always best. The first steps to a flatter stomach should be getting rid of the fat.
A program to reduce fat around the abdominals generally helps most people achieve tone abs. Once the fat is gone, you are able to see the muscles. At this point you can focus on sculpting them.
The first step to reducing fat is nutrition. In every exercise routine it’s important to remember that nutrition should be the foundation. Eating a balanced diet to reduce overall fat will help make the exercise more beneficial. Exercising to lose fat while eating to gain fat does not make much sense.
Water is probably the least known helper for toning abs. Water assists with digestion, which can help you lose weight. It also transports nutrients, and keeps the tissues and joints lubricated. This helps prevent injury while exercising. Plus, do not forget the obvious reason to drink water while exercising – because you are thirsty!
In addition to nutrition, a well-rounded exercise program should include aerobic exercise. Aerobic exercises are those that increase your heart rate. They are great for burning calories which fuels weight loss. This is the type of exercise that will remove the fat from around the abdominal muscles.
Now that we’ve discussed the fat, here is how you tone the actual muscles. Below are some specific abdominal exercises that can help you tone your abs.
The Bicycle Crunch: This is named after the bicycle because the leg movement mirror riding a bike. It is done on your back, while alternating legs and elbow to touch. It is a great exercise for the rectus abdominus.
The Ab Crunch: This exercise ball routine targets rectus abdominus. The exercise ball is used to support the lower back. While laying on the ball, keep your feet on the floor. Use the abdominal muscles only to raise your center.
The Vertical Leg Crunch: Another abdominal workout done on the floor. This one exercises the external obliques. While laying down, raise your legs and slightly bend the knees. Lift your shoulder blades up slightly using your abdominal muscles only.
The Reverse Crunch: The reverse crunch is a floor exercise that targets the obliques. While lying on the floor, place you hands at your side. Next, bend you knees and raise them. The abs are stretched by using them to lift the hips.
All of these specific exercises should help tone the abdominal region. They, however, cannot be done alone. Nutrition and aerobic exercise must be included to have a well balanced routine. The three must be routine, and maintained for a reasonable amount of time in order to see results. Staying dedicated to a diverse abdominal workout will bring you the results you seek.
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