What I Have Found To Be The Ten Best Exercises For Me For Abs
The best exercises for me (and you) for abs are ones that will both burn fat and build muscle
. This is because most of us have a few extra pounds around the midsection that will prevent the ab muscles from being seen even after they have been built up.
You see, you cannot spot reduce fat around the belly so exercises like sit ups only serve to build the abdominal muscles. However, they just do not burn enough calories to make a difference when it comes to losing weight.
For losing weight most people resort to exercises like running or doing the Stairmaster. This is alright, however to burn a single pound of fat you must expend 3,500 calories and even if you spend an hour on the Stairmaster you will only lose about 500.
These are the exercises that most people do to work and show their abs. However, you still cannot see them on most people. The trick is to turn your body into a fat burning furnace by raising the metabolism while doing exercises that work your core.
These would be exercises like the clean and jerk, the standing military press, dumb bell swings, renegade rows, dead lifts and others. Even though these exercises may not seem like they are working your abs, they have a number of benefits above other ab exercises,
When you build muscle, you burn fat. Fat weighs more than muscle and is heavier for the body to carry which effectively increases your bodys fat burning ability. Because these exercises work multiple muscle groups they cause you to exert so much force that you actually go into a state of metabolic shock and burn more calories days after the workout. And, finally, they build muscle in your abs because your abs serve to stabilize your body during these exercises. Do notbelieve me? Try some renegade rows and you will.
So, here are the ten exercises that I have found help me burn the most fat (because they involve a greater range of motion) while working my abs because they are used to stabilize my body while I am exercising.
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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