The Ten Best Exercises For A Flat Abdomen
Hey, are you looking for the best exercises for a tight
, toned, flat abdomen? Have you spent hours and hours doing all the things you think you are supposed to be doing for a flat abdomen? Leg raises and crunches, sit ups and a wide variety of other things and still no luck?
All those exercises you see people doing are good exercises to strengthen your stomach muscles, no doubt about that. They just do not do too much to reduce fat. And, this is the secret, if you have got even a little bit of flab on your stomach you are never going to see your nice flat abdomen.
You may find this surprising even a little counterintuitive, but the best exercises are not even going to focus on your abdomen, at least not directly. The exercises you want to do are ones that work multiple muscle groups at the same time. Exercises like the bench press and the clean and jerk, dumb bell snatches, squats and dead lifts, bent over rows and others. The reason these exercises work is because they cause a metabolic change in your body that causes you body to burn more calories even while it is resting. So, even though spending an hour on the treadmill will burn more calories in that hour than if you spent the time lifting weights you will be burning more calories in the long run.
These exercises are also great for building muscle which allows you to burn more fat and, last but not least, they inadvertently work the core muscles of your torso which include your abdomen.
So here they are in no particular order.
1.The squat. Stand with your toes pointing slightly outward and balance a bar bell on the back of your neck and shoulders. Now lower your body into a sitting position and come up again.
2.The dead lift. To do this exercise stand above a bar bell and lower yourself to it as if you are sitting down. As in all the exercises it is very important to keep your back straight and your butt out and your eyes forward. Grip the bar with one hand facing down and one hand facing up. Now dig your heels into the ground and lift with your legs.
3.The clean and jerk. Stand over the bar bell and squat down to pick it up with your palms facing down. Lift the bar with your legs to your hips then lift it to your chest in a reverse curl motion and then over head.
4.The single armed dumbbell snatch. Standing over a DB simply grab it with on hand and, in a single motion, raise it high over your head. Lower and repeat.
5.The military press. Standing upright with a barbell or two dumbbells in your hands simply raise it over your head, lower and repeat.
6.Burpees. Start in a standing up position and then squat down and fall forward into a push up position, kick your legs back and do a push up. Then jump up from a squat position, stand up and do the whole thing over again.
7.The Kettlebell swing. Simply squat downs and pick up a KB between your legs then, as you stand up, thrust forward with your back and hips. Do this a number of times and you will really feel it.
8.Renegade rows. Assume s push up position with your hands gripping two dumbbells or kettlebells. Raise one DB or KB in a rowing motion and lower. Raise the other one, lower and repeat.
9.Lunges. Also known as the split squat, you begin by standing straight up with a barbell on your shoulders or dumbbells or kettlebells in your hand. Now, simply step forward with one leg in a lunging motion bringing the opposite knee toward the ground. Repeat with the other leg.
10.Box Jumps. Simply jump up onto a box about 18 inches or higher and repeat.
by: John Kidder
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