Free Ab Workout

The exercises in the body weight exercises section of this site, require you have your TVA muscle activated (transverse abdominus muscle)the deepest of the ab muscles. This is what we need to target in order to help flatten the abs. If you are already doing the chest workouts you are halfway there. You have been working your abs the whole time!Still it is good to add few stomach exercises to define those muscles.You can do the following routine on the floor without any equipment, however a stability ball (swiss ball) will give you the best results.

To get 6 pack abs, you need to follow some simple rules in the following order -

Free Ab Workout rules1.Seeing abs is a result of low body fat levels, around 10% for men and 15% for women. Your first plan of attack is to reduce body fat levels and there are several ways to do this. The best way is to not eat it in the first place. Forget the chocolate and cakes and other fatty food.

Here my 5 golden rules to a six pack

1.Keep satured fat intake low

2.Have small amounts of healthly fats (mono's, polys)Do not fall into the trap of "eat fat to lose fat", this is deceptive, it is true with small amounts of healthy fat you will lose more fat than without it, but total fat intake must be low, no matter what it is. It has more than double the calories of protein and carbs and has a very low thermogenic effective. Only 3% of calories from fat are burned up in digestion. Consume no more than 20-25%% of total calories from fat.

3.Keep processed sugar intake low, avoid processed sugar and processed carbohydrates. Do not avoid natural carbohydrates altogether, they need to make up 40-60% of your total calories. It may help to reduce carbohydrate intake to 40%. A small carbohydrate reduction can speed up fat loss for some people, but research has shown lowering any lower than this makes no difference at all.

4.Eat 5-6 small meals throughout the day, every 3 hours, make sure each meal has a natural carbohydrate and a lean protein. Total calories over the whole day must be a little less than what you eat for maintenance

5.Cardio and more cardio, 5-6 times per weekDo not miss out this, this is much more effective for revealing your abs than stomach exercises. Do not even attempt any stomach exercise unless you are following the cardio workouts.You need a minimum of 30 mins per day, you can work your way up to 45 mins on lower intensity days. Use interval training routines. Think of each cardio workout as the best ab workout possible. Attack it with determination and intensity.

If you have points 1-5 mastered you are finally ready for yourfree ab workout. You will need to do less, not more than you are used to. You still need ab exercises, just nowhere near as much as you thought. If you get to the end of your ab routine and feel like you haven't done enough and you want to do more, do some more cardio, even if you have already done it for that day, go for a ten minute sprint. Each sprint releases more Growth Hormone, a poweful fat burner.

You will be doing 4 workouts per week, 2 for upper abs and 2 for lower abs. Upper we will call workout A and lower we will call workout B.

Example
Mon A
Tues B

Weds Rest

Thurs A
Fri B

Free ab workout A
Free ab workout B

Let me know how you go