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How to Improve Your
Abdominal Muscles

　
Chapter 1: Introduction

For many people out there, people exercise on a regular basis in order to reach their ultimate goal of having washboard abs (or as they are more commonly known a �6 pack�) that all those models on TV and in magazines seem to have. But even now, people are still looking for ways in which to achieve the elusive �6 pack�, and often without much success.

If you were to turn on the TV late in the evening, you are sure to see an advert promoting some new miracle device that will give you the Abs of your dreams without much effort on your part at all. But unfortunately, the only thing that these devices will do is lose you money and not your waistline.

So if you want to achieve the Abs that you see on the models on TV and in magazines, there are number of things that you need to address. Firstly, you need to know what �Abs� are. These are made up of several muscles (rectus abdominus) which are located at the front of the abdomen, between the ribs and pelvis. It is one muscle, which is then divided up into grooves (tendinous inscriptions), which is why it is often referred to as the �6 pack�. In reality, it is actually an �8 pack�. The main function of the rectus abdominus is to flex the trunk of the body and bring a persons rib cage down towards their pelvis. The other muscles which also make up a persons abs are the internal and external oblique's, which are located on either side of the abdomen, and the transverse abdominus, which runs perpendicular to, and below the rectus abdominus.

For many people, a properly designed fitness program is one that includes exercises to work each of these sets of muscles, and does not focus only on getting that all important �6 pack�. What it will do is, in fact, strengthen and stabilize the body�s trunk, and thus lead to any imbalances in the body being removed, which can cause injuries.

Another point that anyone should consider when they are looking to get a �6 pack� is that they need to take time to let their bodies recover between training sessions. You do not need to do exercises on your midsection each day. It is better if you are able to perform 25 well-executed crunches for your abdomen, rather than being able to do 200 which are not well-executed.

Next, and certainly one of the most important, is do not waste money on buying a device you see advertised on TV (or in a magazine) which promises that you will have great abs just by doing a few minutes exercise with the device in question. In fact, the models used to advertise these devices often have perfect bodies before they have even used one of these machines. Most of the products being advertised are poorly designed, and more often than not, do not target the abdominal muscles that you want to strengthen. If you want a really good abdominal workout, all you require is plenty of space on the floor to place a mat, and a good set of instructions. Why not try using an inexpensive stability ball, as this will add a whole new challenge to your workout.

Finally, although most people do not realize it, everyone already has a �6 pack� there�it is only hidden because our body fat levels are high, and therefore it can not be seen. The way to get these seen is by doing exercises which target the Ab muscles and strengthens them. You should also be eating a nutritional diet, along with doing some moderate aerobic exercise and some basic resistance training. Not only will you be targeting your Abs muscles, but the rest of the muscles in your body as well.

So next time you are sitting at home watching a late night Shopping Channel Show advertising a device for getting better Abs, remember that the models being used have gained their perfect bodies through eating well, plenty of exercising and training. Don�t go wasting money on something that is absolutely useless.

　
Chapter 2: Want a Great Body? Then Get Fit and Healthy

There are many reasons as to why people want to be fit and healthy, but one of the main ones is so that they look good to those around them. But there are other reasons for being fit and healthy, and these are shown below.

The reasons for being fit and healthy are:

You will find it much easier to carrier out tasks during the day, and you will not tire as easily.

2. You will also find that you will complete tasks more quickly, which causes your productivity and efficiency levels to increase.

3. You will find that you are no longer spending as much money on medical bills, and the chances of you living longer have also increased. Being fit and healthy also means that you are less likely to suffer from such problems as high blood pressure, heart attacks, strokes or even some forms of cancer.

4. As you become stronger, and your muscles strengthen, you will find that your posture improve�and so does your confidence.

5. You find that the clothes, which looked awful on you before, look great now.

6. And, especially for you men, long gone are the days when your body shape would be the butt of many people�s jokes. Instead, people will be admiring you, and wishing they had a body like yours instead.

As you can see from the above, there are many reasons for you to get fit and healthy, and to stay this way.

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Now we will look at the ways for improving both your fitness and health, as well as getting that body shape you want.

First, you need to look at what you are eating. If you are eating unhealthy food (lots of junk food, sugary food and foods high in salt), then cut down on them, or stop eating them all together. It is advisable that you either cut down or stop drinking alcohol, and if you smoke, then quit. However, you should drink plenty of water, and take vitamins to supplement your improved diet.

Secondly, start doing some cardio exercises. Not only will this strengthen your heart and lungs, but it is also great for improving both the respiratory and cardiovascular system in the body. Best of all, it burns loads of calories, which cause weight gain.

Finally, if you are able to, join a gym close to where you live and start lifting weights. Not only will this build and tone muscles, but it will give a much better definition to your body as a whole. Plus, where your muscles have become conditioned, you will find that you are much stronger. You�ll be able to carry out much more than you would do if you were overweight, unhealthy and your diet was incorrect.

As you can see from above it is not at all difficult to get the body shape that you want, all you need to look at is changing your diet and lifestyle. So why not start writing out a plan regarding your health and the fitness goals you want to achieve?

Chapter 3: Lose Weight and Get the Body You Always Wanted

There are many studies which are showing more and more people are overweight than ever before. Because of this, health professionals are coming up with more and more unique ways in which to help such people lose this weight.

There are some programs which suggest people should eat products which are high in carbohydrates (carbs), while others would suggest your cut down the amount of protein you have (others suggest you should have more protein). Such diets that suggest this are the South Beach Diet, Protein Power and the Atkins Diet.

However, there is one program which has been designed by David Zinczenko, known as the Abs Diet, which will not only provide you with great abs, but help you to lose weight also. We will provide you with further information relating to this diet in more detail in the next chapter.

However, if anyone should decide they want to try this diet, they must commit themselves to doing so for a 6 week period. For many individuals, they will see a dramatic change in both weight loss and their abs becoming flatter during the course of the diet.

Although this plan was initially designed for men to use, more and more women have tried it and found the results to be positive.

In studies carried out, it has shown that each pound of muscle a person gains will burn more than 50 calories per day. So for example, if some one does an extensive work out in the gym, and is able to develop 10lbs of muscle, this then translates into them burning 500 calories daily.

Many of the people who have followed this plan consistently have been able to lose 12lbs of weight in the first 2 weeks, and then an additional 5 to 8lbs in the following weeks.

Normally a person would eat three square meals a day, but with this diet you are expected to eat small servings 6 times a day. The diet consists of such products as eggs, whole grain cereals or bread, poultry, lean meat, low fat dairy products (cream cheese, cottage cheese, low fat milk) and certain fruits.

Apart from eating those foods on the diet list, you will also need to carry out a 20 minute workout routine, 3 times a week. This has also been designed to help burn fat from the body.

Although the Abs Diet is fairly new to the diet scene compared too many of the others, it already seems to be gathering quite a following.

If you would like to learn more about this diet or any others, then visit your local bookstore, or surf the internet. It is best to carry out as much research on it prior to deciding to try it for yourself. Also, talk to your doctor to make sure that the foods you will be eating, and the exercise you will be doing, is safe for you.
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Chapter 4: Abs Diet � So You Want to Achieve a 6 Pack

The Abs Diet was designed by a man named David Zinczenko, who is the editor of a fitness magazine called �Men�s Health�.

Over the years most athletes, fitness models and bodybuilders have been applying the same basic set of rules to their diet. What they will do is: eat often (about 5-6 times a day), build up their muscle mass, eat foods which are lean in protein and eat whole unrefined carbohydrates (carbs).

Unfortunately for many dieters, they have failed to take notice of the techniques being used above, and often believe that by restricting how many calories they have will help them to lose weight.

However, the Abs Diet is a sensible way in which to lose fat. Although the ideas in the diet are not new, the way it is presented is.

If you want to achieve visible abdominal muscles, then you need to have very low levels of fat in your body. To achieve this will take some time.

The Abs Diet is made up of a 7 day meal plan. It consists of �12 Power Foods�, along with a number of recipes into which these Power Foods can be incorporated.

However, during the week you are allowed one meal known as the �Cheat Meal�, and this is when you can eat anything you want. But you must, if you can, avoid eating foods which are processed/refined carbs, those that are high in sugar and meat which is fatty.
The 12 Power Foods which you will need to include in your Abs Diet are as follows:-

Almonds, plus other nuts, which must be eaten with their skins intact.

2. Beans and other Legumes, such as peas and lentils.

3. Spinach and any other green vegetables that you like (cabbage and brussel sprouts are a couple).

4. Where dairy products are concerned, you must only eat those which are fat free, or low in fat.

5. Instant Oatmeal and this must be eaten unsweetened and unflavored.

6. Eggs.

7. Eat as much lean meat as possible, such as turkey, lean steak (no fat), chicken and fish.

8. Peanut Butter � It has to be the all natural and sugar free varieties only.

9. Olive Oil � Use it when cooking and include it in dressings for salads.

10. Eat only whole grain breads and cereals.

11. For extra protein, include Whey Powder in the diet.

12. Finally, include all raspberries and other berries (strawberries, blueberries, blackberries etc) into the diet as well.

Not only will you need to change your diet in order to achieve the 6 pack abs that you desire, you will also need to do some strength and interval training as well. This will help to build up the body�s muscles, and thus increase your metabolism. This will all assist in helping remove the unwanted fat in your body.

What the Abs Diet does is simply provide the person who is reading it, and using it, a basic guide to improving your nutritional intake and the right sorts of exercises to do. Unlike many diets that are out there, it does not pretend to be something it isn�t.
　
Chapter 5: How to build up Abdominal Muscles

If you were to ask any woman what is the most attractive part of man�s body, they will most of the time say it�s his �6 pack� (or those abdominal muscles which have great definition). For people, the abdominal muscles are considered to be one of the sexiest, and are usually a good sign that a man is fit and healthy. You will find that most women are drawn towards one who is full of health and fitness. It goes back to more primitive times as being an indication that the man would be strong enough to protect them and their family if he needed to.

So it is no wonder in this day and age you will find men of all ages at the gym doing crunches, leg raisers and sit ups in order to obtain a great set of abs. Unfortunately for a lot of men, they will not be able to achieve this, and I will explain why below.

It does not matter how many crunches you do or the amount of leg raisers you do if there is a layer of fat covering your stomach. You are never likely to see your abs if they are covered by this layer. In fact, after sometime, you will notice that your waistline has become bigger. This is because you are adding muscle beneath the fat layer. You will need to lose this fat before those perfect abs can be seen.

The only way in which you can lose fat effectively and permanently from your waistline in order for your abs to show, is by having a mildly deficit calorie restricted diet, as well as doing frequent cardio workouts and strength training with weights (which not only builds muscles but also helps to raise a persons metabolism). This will help you to lose weight and burn that unwanted fat naturally.

So as you can see, the only way to achieve weight loss effectively and permanently is by following the three steps shown above�and all this without having to actually go onto a slimming program.

Chapter 6: 2 Step Guide to How to Achieve a Perfect 6 Pack

As anyone will tell you who has a 6 pack, to actually achieve it is not as simple as it sounds. It takes lots of dedication. Below I�ll provide you with a 2 step guide, which should be followed religiously for 3 months in order to produce the results that you want.

First, we will look at your diet and how to make it more nutritional. This is the most important part for any one wishing to achieve an impressive set of abs, which, unfortunately, no one can see as they are covered by a layer of fat. Instead of eating 3 square meals a day, break it up into 5 or 6 mini-meals instead, as this well help to jump start your metabolic rate (metabolism). Also, no longer eat foods which will prevent you from achieving the results you require, such as: white breads, pasta, fizzy drinks (soda), sweets, fast foods (junk), sugars and hydrogenated oils/fats.

By radically improving your diet, you will be able to achieve the 6 pack that you have thought was always impossible to have.

Next, you need to look at your exercise routine (that�s if you have one). You need to only look at 3 types of exercise in order to help achieve your goal, and these should be done only 3-4 times a week and not every day. The exercise routines you really need concern yourself with are cardio, weight lifting and abdominal exercises.

When we are talking about cardio exercises we mean such things as walking, running, cycling and swimming. It does not matter which one it is that you do, as long as you stick to it. You should aim to spend at least 30-45 minutes twice a week.

As for the Weight lifting, this is an extremely important exercise to be carried out as part of the plan for achieving those perfect abs. Again you should aim to spend at least 30-45 minutes twice a week doing weight lifting (adding 3lbs of muscle to your body will burn as many calories as if you went for a 1 mile jog). If you are unsure what exercises you need to do, then there are many sites on the web which feature professional bodybuilders and gym instructors who can assist you. Also, when attending your gym, arrange to have a session with one of the gym instructors. They will generally provide you with a set of exercises that are suitable for your needs.

The final exercise that you need to incorporate into your workout is one that is specifically designed for the abs. It is best if you can aim to do these exercises 3 times a week. You will soon see that there are a large range of ab exercises around. Just choose 3 that you enjoy doing the most, and stick with those.

A good tip to remember is to vary your workout routine every 2 weeks, which will ensure that your body is kept guessing and changing. If you can, add or take away different weight or ab exercises. If this is not possible, then at least vary the weights, how many times you do them and what form of cardio exercise you will do.

As you can see if you follow this program religiously for the next 3 months you will likely see some major improvements (although the results vary from person to person).

But, at the end of the day, how well it turns out all depends on how much you are willing to put in to improving your image. Dedication is certainly the key to any exercise and health regiment.

Chapter 7: Some General Information Relating to Abdominal Exercises

So what are Abdominal Exercises?

Abdominal exercises are those which have been specifically designed for strengthening the muscles, tendons and ligaments of a person�s abdomen. Abdominal exercises, as well as exercises for the back, are essential in order to maintain a body�s trunk. A well maintained trunk will help to keep our posture in check as we age, and it�s also a great way of protecting against common back injuries that often cause back pain.

These exercises can be further categorized into four sections. Namely:-

Upper Abdominals
Lower Abdominals

Love Handles
Lower Back

Here are a few guidelines which everyone should follow when carrying out abdominal exercises:

To build and maintain a healthy trunk, it is best done as part of a daily routine, or if integrated into an exercise program that is ongoing.

For abdominal exercises to be effective, it is recommended that they and back exercises are performed at least 4 times a week, and with each session lasting between 10 and 20 minutes.

As proper form (posture is correct) is important when doing abdominal and back exercises, it may be wise to work with someone who is qualified in exercising training, such as a fitness trainer, gym instructor or a physical therapist.

In this next section of the chapter, we will look at the types of abdominal exercises there are.
In fact, there are literally thousands of different exercises that you can do which will help improve the abdominal muscles. One system which is famous for abdominal exercises is Pilates. Also, other such exercise programs which are good for improving the abdominal muscles are Yoga and Tai Chi. Both have movements particularly focusing on strengthening these muscles.

However, the most common exercises that you will find people know about in relation to the abs muscles are as follows:

Sit ups
Crunches
Reverse Crunches

All of these will be discussed more extensively in other chapters of this book.

However, one exercise which will not be discussed later on in this book is the Standing Breathing Abdominal Toning Exercise. This is particularly good for strengthening the abdominal muscles which support the lower back.

So if you want to avoid or minimize any injury to your lower back, it is important that you tighten your stomach muscles as you get in/out of the car, as you go up and down stairs or when you have to lift something or someone.
Just follow the steps below and hopefully this will help in improving the strength of your abdominal muscles.

Stand up. Now lightly tighten your stomach muscles by either sucking in your gut, or by firming up your stomach by pushing (you may even want to try both). Next hold them lightly tightened. Now, take slow deep breaths in and out and then slowly all the way out all whilst holding your stomach muscles tight.

Normally, after about 7 or 8 breaths you will begin to feel the oblique muscles (inside the stomach)begin to be recruited, and then the lower and upper abdominal muscles will slowly be synched tighter, all without you using any more effort than when you first applied the initial light muscle tension. What is great about this toning exercise is that it can be carried out anywhere.

The advantage with this exercise is that compared to both �traditional sit up�s� and �crunches�, it may not aggravate the lower back. As time passes with this exercise, you will find that your lower back becomes stronger, and will therefore be less likely to suffer any pain.

It has been found that, although the exercises mentioned in both this chapter and the following chapters are helpful, in order to obtain the allusive 6 pack, there are other factors which need to be taken into consideration. As well as these exercises, you will need to do some cardiovascular exercises and look at altering your diet as well. All of this will be looked at more closely in the following chapters.

Unfortunately for some people, there is a common misconception that you can use these exercises to �tone� the stomach, and that they are especially good for �spot reducing� fat from the stomach. Unfortunately, this is not true.

Fat will only be burned if blood sugar levels (blood glucose) are low, and the receptors relating to blood glucose are found in the brain. Therefore, the fact is that consuming a lot of energy will not cause the fat from any particular region to be burned at a rate any greater than if the energy consuming region was elsewhere in the body. This is because the energy deficit will only be detected in the brain rather than at the area where the energy is deficit.

　
　
Chapter 8: How to Choose the Right Type of Abdominal Exercises

For anyone who is trying to choose which type of abdominal exercises that they should being doing, they should focus on what these exercises will actually do for them. If you are someone who just wants to use them for getting rid of that little bit around the middle that you have put on over the holidays, then you will need to focus on abdominal exercises that concentrate just on particular areas of the stomach. Whereas if you are someone who is looking for exercises that will strengthen the stomach area, then you will need to look for exercises which will give you a more diverse routine.

However, most people prefer to do abdominal exercises that are well rounded, and this means that usually they will need to do more than one type. For example, they may decide to do crunches which will help both the upper and lower stomach muscles.

For those who are looking for ones that focus on the upper stomach muscles, they will need ones where you lie on your back and raise the upper body towards the lower body.

If you wish to do exercises for the lower stomach muscles then you will need to do ones where you lie on your back and then lift your legs towards your upper body.

When these exercises are done together they are extremely powerful, and will help to transform the look of any body.

Abdominal exercises give both men and women trimmer figures, and if you want to look even more fantastic than you do now, then including abdominal exercises in any workout routine you regular do will help you to get to the shape that you desire.

But it has also been found that abdominal exercises are great way of supporting your body and your back. Certainly for people who suffer with a history of back problems, starting to do abdominal exercises will help to improve any back problems that they have, as well as controlling any problems that they may have in the future. In fact, if you carry out regular abdominal exercises you will almost certainly avoid any back problems in the future.

However, prior to you starting any kind of abdominal exercises, especially if you suffer with a back problem, you should talk to your doctor or chiropractor to find out which exercises are right for you. This is particularly important, as there are some abdominal exercises which will only exacerbate a back problem, rather than help treat it.

It is also important that when first starting any abdominal exercises that you do it slowly, because if you rush into it, you may end up pulling a muscle that you did not even know you had. So by starting slowly, not only will you be happier, but your body will be as well.