1 Exercises to Get You Ripped Abs
Everyone that is training in the gym wants to have that ripped six pack abs. This muscle group along with the arms and the upper chest is one of the most trained on and on. In fact almost all training routines have some part of abs training.
The truth is ripped six pack abs really enhance your look. It gives you that edge when you put your shirt off. That is why so many focus on it before summer comes up. In order for most guys out there to achieve that goal, here is this one especially effective abs workout exercise:
The Ab-wheel. If you pick 10 guys in the gym and let them give a try on the ab-wheel I bet 9 of them are going to fall flat on their face. For those who don’t know it – it is a small wheel with 2 handles of the both opposite sides. It rotates independently of the handles.
- * To start – kneel down the floor with your knees together. Place the wheel in front of you and grab the handles tightly.
- * Begin rolling the wheel in front of you without moving your knees legs. You should feel the pressure on your abs muscles right now. Extend as far as you can before you have the feeling of falling down.
- * Return slowly to your starting position. Tough right? Expect muscle soreness after this one. Don’t forget to breathe – take a deep breath and exhaling when stretching out (moving forward).
- * A single set is around 8 to 10 reps. When you get better in this one (it will take time) you can change your position from your knees to your feet. This will certainly bring a lot more pressure than the previous knee version.
Start with the knees version especially if you haven’t done anything out of the ordinary abs trainings so far. The muscle soreness will be very tense, so start light and easy. Don’t push to the limit for the first time.
The interesting part of this exercise is that your abs get pressure when stretching out and then contracting rather than only contracting like almost every workout there. So even you might be a strong abs guy, this will bring a new sensation in your muscles, be aware of that.
You can control the intense level of this one with the distance you roll the wheel and the speed you do this. The more you are stretching the more difficult it gets. The more slowly you return to your starting position the more tougher it gets.
This way you will not only get ripped but your abdominal muscles will become very strong and endurable. Regular crunches will seem like nothing when you get good with that ab-wheel. And the funny thing is almost no one uses this wheel tool. It can really make the difference between average and effective abs workout.
Veso Mitev
http://www.articlesbase.com/fitness-articles/1-exercises-to-get-you-ripped-abs-1216735.html
January 17th, 2010 at 8:12 pm
What exercises and steps to take to get ripped Abs?
What exercises to get ripped abs. What’s the best way to burn calories and what’s a great healthy diet?
January 18th, 2010 at 1:14 am
Well, even I wanna know it. tell me if U get it
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January 18th, 2010 at 1:16 am
I got my abs by training them on my off days (days that I was just doing cardio or no heavy lifting)
Training them with resistance gives the best results, so:
- Weighted crunches
- Weighted leg extensions/raises
- Exercise ball rollouts
- Tilts with a plate for obliques
- The mighty plank
- Kneeling crunch with pulldown cable
Here’s a diet plan I wrote for my brother a while back to help him get ripped, it’s pretty simple and could probably be improved on but I followed it for a while and it works well enough:
Meal 1: Approx 6a.m.
Protein shake or glass of milk
Multivitamin tablet
Meal 2: Approx 9a.m.
Bowl of oats with milk
Eggs (cooked any way, 5 or more scrambled egg whites is best)
Meal 3: Approx 12p.m.
Chicken breast
Brown rice
Vegetables
Meal 4: Approx 3p.m.
Chicken breast
Brown rice
Vegetables
Meal 5: Approx 4p.m. 30MIN PRE WORKOUT
Protein shake or milk with added dextrose
Meal 6: Approx 5:30p.m.
Protein shake
Banana
Meal 7: Between 6-8p.m.
Any form of lean meat.
Vegetables.
Multivitamin tablet.
Form of fats (avocado or food cooked in vegetable oil)
Meal 8: Approx 10p.m.
Cottage cheese (also a slow digesting protein)
Remember, cardio is your friend.
Good luck.
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January 18th, 2010 at 1:18 am
Getting ripped abs, unlike what most others will tell you, is fairly simple and can be summed up lightly. Ripped abs are made in the kitchen, not in the gym. True that abdominal workouts are beneficial to the sculpting of your abs, but you can do five hundred sit up a day but if you have a nice layer of fat lying over your abs you’ll never see them. Eat 5-6 small meals a day, spaced out every 3-4 hours. Eat carbs low on the glycemic index. Replace red meats and fatty meats with chicken and fish. Get 6-8 hours of sleep a night. Work your abdominals AND YOUR CORE…please don’t forget this as it is often neglected. Core work can make your abdominals really stand out as they are the muscles that do much of the work and lay beneath the abs and at the back. Most of all…STAY AWAY FROM FAST FOODS AND SODAS. I think that this is the number one killer of all 6 packs. I can make a nice healthy tuna sandwhich on whole wheat bread faster than I can run and get mcdonalds. And water or lemonade (water preferably, but some people have to have a flavor) is so much more thirst quenching than sodas are.
1. Eat Right.
2. Eat Often.
3. Abs AND Core workouts.
3. No fast foods or sodas.
Simple, yeah?
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