Ab Workouts That You Can Do In Minutes At Home And Melt Calories Like Butter

Well, summer is here again and you have put on a few extra pounds over the winter

. You want to hit the beach but you do not quite feel confident about going to the gym. I am going to give you some perfect ab workouts to do at home. But, first let us talk about why most stereotypical ab workouts like sit ups and crunches never achieve their desired results.

Because you cannot spot reduce fat! Most people, myself included, have been laboring under the delusion that you can spot reduce fat on your stomach. However, if you think about it, can you spot reduce fat on your left arm? No. Great ab workouts are workouts that reduce overall body fat to reveal your abs. For a man you must be below 10% body fat, for women 16%. The problem with sit ups and crunches is that they just do not burn enough calories to get the job done.

So, what are some exercises that do this? You will be surprised and you will not believe me at first. But, pay attention and you will soon understand.

The best workouts you can do for you abs at home, or anywhere for that matter fall under the heading of compound exercises. Such as the clean and jerk, dead lifts, bench press, single arm dumbbell snatches and others.

You do not believe me do you? You are thinking these exercises do not target your abs. Well, hold on and I will explain. Because compound exercises work multiple muscle groups at the same time they create a metabolic shift in your body which causes you to burn calories at a higher rate long after the work out. Also, beside working the main muscles they target, compound exercises also work your core, meaning your abs. Just try some forward dumbbell swings and you will feel the burn.

Now, to do these exercises you will want to use a kettlebell which is a Russian device that looks like a cannonball with a handle on it. It is ideal for working out at home and, because of the design, is also ideal for swinging between the legs. This one move, the KB swing, with one hand or two will target your abs like nothing you have never tried before. Because there is also a cardiovascular element to this exercise (you will be huffing and puffing in no time) you can burn as many as 20 calories a minute.

Because a KB develops strength and endurance rather than maximum strength you will want to use it in a High Intensity Interval Training format. This is simply moving from one exercise to another with only a few seconds rest. Here is a typical circuit that I do that, depending on your fitness level, will take you anywhere from 10 minutes to a half hour.

KB swings, clean and press, snatch, bodyweight squats, military press.

If you do this on a regular basis you can lose up to 1% of body fat a week!

by: John Kidder

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