Home Ab Workouts For Men

Extreme is one way I used to be without even knowing it.

Ignorance was a bliss.

I had a one and half foot wide by six feet tall board with a strap at the end of it to hold my ankles. I did not know anything about biomechanics, muscle physiology, angle of force. Come to think of it, I did not know much about anything. As I said, ignorance was a bliss.

What I did know was that I was told by someone I trusted that to get six pack abs, I needed to do 1,000, you read it right, that is three zeros in front of the one, one thousand sit ups on that board in an inclined position. Well, if that is not extreme, you add “per day” and you get the picture. My ab routine was simple. One thousand inclined sit ups per day. I don’t get too much into the pain. I leave that to your imagination.

I started with four sets of twenty five and build to sets of one hundred, until I could do 1,000 in a row. I did get great abs and as a side benefit, I noticed that I could kick forever in my Tae-Kwon-Do classes. That 1,000 sit ups in a row build extremely strong hip flexors for me. These are the muscles that help you bend at the hips and help you with speed and stamina in continuous kicking actions.

You are looking for great ab workouts at home?

One way to do it is to get a simple exercise like a crunch and sit up and go to extreme with them. Forget 3 sets of 12 or 4 sets of 20. Go for four or five hundred. I guarantee that it will work.

But then, do you have the time for that? What about your other body parts? What about muscle imbalance?

This is where pure enthusiasm, shear power of will and blissful ignorance does not help. I had great abs and a lot of kicking stamina only in one direction and my punches were weak and I couldn’t do even 20 pushups.

This is where the science of exercise enters the picture. To get great abs at home or at the gym, you need to think about working your core. These are all the muscles around your midsection that connect your lower body to your upper body. And you need to do the exercises with correct angle of force. I leave the angle of force for another article. Once you learn about the angle of force you will not waste time with dozens of so called “ab exercises.”

A partially complete core workout includes supine (lying face up) exercises like crunches, prone exercises (lying face down) like superwoman, side exercises like side-planks.

The time you are after is about one and half minutes under tension. Time under tension is different than the time you spend on an exercise. For example in a side plank as long as you hold the plank position without sagging, all that time is considered time under tension.

On the other hand, in a crunch, the time under tension is when your shoulder blade is off the floor as long as you do not go on your hip bone. Lowering your shoulder blade to the floor or getting up high enough that you are on your sit-bone is actually considered rest.

Why about one and half minute? Well, to be a shameless promoter, I tell you that I keep some secrets for our members only.

The complete core workout has fifteen elements. You can visit myabstrainer.com for more details.

A Quick and Simple Home Kettlebell Workout

Kettlebells are the perfect tool for getting a quick and effective workout at home. They’re compact, relatively cheap, and deliver a brutal workout in a short time frame. Here’s a quick and dirty home kettlebell workout for you to try:

– 1/2 Get Up – 3 Reps
– Kettlebell Goblet Squat – 10 Reps
– Kettlebell Swing – 15 Reps

Do four rounds of this circuit, switching sides on the 1/2 Get Ups each round. Two kettlebells would be ideal for this workout – one smaller sized ‘bell to perform the Get Ups and another larger sized ‘bell to perform the Swings and Goblet Squats.

This workout works most of the major muscles in your body and takes around ten or fifteen minutes to complete. It’s simple, but far from easy. That’s one of the great things about kettlebells – you can get your strength work, core work, flexibility work, and even cardio work all at the same time. One or two kettlebells and you have all the equipment you need to get a fast, effective workout at home or anywhere you are.

One of the keys with this workout is that you take as little rest as humanly possible. If you take your time, and take long rest periods between sets, it’s not that hard. Make sure to focus on good form, but take short rest periods between each exercise. If you blow through it as fast as you can, it will be all you need for the day. Try this home kettlebell workout next time you’re pressed for time!

Pitfalls to an Effective Core Workout – The Dos and Don’ts

Let’s face it, part of being fit is having toned, flat abdominals which reflect an effective core workout. It gives you that extra boost of confidence, because you feel fantastic in your clothes and you are even fearless enough to say it out loud. But achieving great abs is not as easy as some fitness experts wish us to believe. It comes at great sacrifice; in fact it is one of the most difficult places to show any results for many of us.

The basics of an effective core workout are really a combination of core strength exercises, aerobic activity, and diet. If one of these three elements is not included the results are not quite as favourable and your goals will be unattainable.

While some individuals make it seem simple and do see great results from following the 3-element-combo, it is only strong commitment and intense self-motivation that allows them to keep up with the “fit look.”

So what can you do if your goals for an effective core workout are simple, that is, not to gain hard core abs, but to reduce an obvious paunch or sagging belly fat.

We have put together 3 instructive “dos and don’ts” guidelines for persons at any fitness level to learn from.

“Dos”

1: Warm-ups and Cool-Downs

Do start each workout with warm-ups and end with cool-downs. A warm-up before a workout increases blood flow and reduces susceptibility to injury. Cool downs stretches and lengthens tightened muscles, reducing muscle spasms and relaxes the entire body.

2: Motivation

Do find your own self affirmations to boost your workout. Many persons start an exercise program with great energy and enthusiasm only to lose it in a matter of days. A fantastic and popular motivational statement is: “if it is to be, it is up to me.” For who else can do your core workout for you?

3: Commitment

Do stay on track with your workout schedule. Inconsistencies with your exercise may reduce resolve to continue with your goals Have an alternative home workout plan ready if you find work commitments or social events interfering with an exercise regimen.

“Don’ts”

1: Muscle Soreness as an Excuse

Don’t use the excuse of muscle soreness to discontinue a workout. Expect some discomfort after a workout as your muscles prepare for regrowth.

2: Discouraged about Results

Don’t expect to see results a week or two after your workout. Several factors combine in getting fast results, which includes more sacrifices and more demands on yourself. Be realistic about your expectations.

3: Don’t Ignore the Role of Aerobics & Diet in your Core Workout

Don’t ignore “jumping jacks,” running and skipping exercises, nor the role of a lean diet to getting incredible abs. Both play a huge role in the final results of your hard work. A high intensity workout is not only a test to total body conditioning but is the ideal way to burn body fat and show up those toned abs.

Not surprisingly, motivation is repeatedly a top pitfall to many people trying to achieve core workout success. If this is also your biggest problem, it is time to start saying a few daily self-affirmations, and when you do, add some upbeat music for good measure. Correct any dos and don’ts and watch your results soar.