13 Best Abdominal Exercises to get 6 Pack Abs

In this session we will discuss what exercises are best to burn fat and get a quick six pack abs. It’s always a difficult task to burn fat rather than gain muscle. Abs workout is one of the toughest workouts for anyone because you have to keep a lot of patience in this period; it’s not an overnight result. All you need to follow a good diet plan and regular work out with a lot of patience.

All the extra fats in your body are stored in the abdominal area, so for this you need to continue a regular workout for the abdomens. It’s not necessary to workout for abs daily, I suggest you for 3 to 4 days in a week. It’s not necessary to complete the entire workout in that day just to satisfy yourself, try to do which one is suitable for you and keep the repetition cycle. Increase your workout limit (as per your body will accept) day by day. Don’t do any fasting for a quick result because your body can’t digest this certain food limitation, decrease your food and eat no of times so that you don’t feel hungry.

I will suggest you the following best abs workout from the top to bottom regarding their effectiveness.

1. Bicycle Crunch Exercise

2. Captain's Chair Exercise

3. Reverse Crunch

4. Plank (Hover) Exercise

5. Vertical Leg Crunch

6. Ab Crunch on Exercise Ball

7. Torso Track

8. Crunch with heel push

9. Long Arm Crunch

10. Ab Roller

11. Traditional (Basic) Abdominal Crunch

12. Exercise tubing Pull

13. Ab Rocker

Bicycle Crunch Exercise: This is the best ab exercise if you can do it properly.

Captain's Chair Exercise: This is another best exercise but you need equipment for this.

Reverse Crunch: Kick up the feet with the torso holding steady.

Plank (Hover) Exercise: This is a basic exercise from Yoga

Vertical Leg Crunch: This is likely to regular crunch but all you need to keep your leg straight and all the pressure will be on your stomach.

Ab Crunch on Exercise Ball: This is also an effective to burn your fat faster but you desperately need a ball to do this workout.

Torso Track: This comes at no 7 but I personally don’t like this exercise because it may cause back pain if you roll too far then it may affect your back, so if you feel uncomfortable then no need to do this switch to another one.

Crunch with heel push: This is likely to a traditional crunch but in this version you have to push your heels on the floor so that your abdomen will engage more which can’t be in a regular crunch.

Long Arm Crunch: This is an effective workout for your upper abdominal area.

Ab Roller: This is a nice exercise which provides your neck and arm support. This is a best exercise who will face strains in their neck while doing regular crunches.

Traditional (Basic) Abdominal Crunch: This is a simple ab exercise but many people can’t perform it properly.

Exercise tubing Pull: This exercise is ranked in the University of San Diego in abdominal exercise study, this is one of the effective workout for upper abdominal portion.

Ab Rocker: This is a device which helps in the toning of the abdominal muscle.

The above 13 exercises are the best workout for abs; if you follow these steps you will get a better and quick result. We will definitely discuss about the above points later in this blog so keep following my blog.

Watch a Video Instruction on Full Ab Workout

How to Reduce your Fat

Everyone like a slimming figure but for this we have to prepare our mind not to hurry and our aim should not be to loose more than 2lb per week. I have read some articles about this and collect some tips from those and also from my own experience as well.

Whenever you will start your slimming course be prepare with a diet chat, changing diets is a good thinking rather than go for a dieting, eat slowly and a little amount of food so that your body will recognize that you are not hungry. Don’t clean your plate whenever you are in a restaurant. In your diet plan must include plenty of water. Go for gym regularly instead of workout at your home because you can’t be regular at your home.

There is a chart of some foods and how much Kcal those foods provide, have a look
Calories in Krispy Kreme Doughnuts

Calories in Krispy Kreme Doughnuts
Sushi	Serving	Kcal
Tuna & Salmon Sushi, Itsu	1 Box/282g	315
Sushi Selection, Ichiban	1 Pack/161g	253
Sushi Rice, Dry Weight, Nishiki	1 Serving/70g	249
Fine Beans, Shredded Fresh Ginger, Wakame Sushi, Itsu	1 Pack/250g	222
Salmon Sushi Roll, I Love Sushi	1 Roll/125g	195
Prawn Nigiri Sushi, Sushi San	1 Pack/138g	190
California Sushi Rolls, Sushi San	1 Pack/123g	169
Prawn Sushi, Itsu	1 Portion/98g	151
Vegetarian Sushi Roll, I Love Sushi	1 Roll/125g	141
Salmon Sushi, Itsu	1 Portion/64g	129
Sushi Seasoning, Mitsukan	2 Tbsp/30ml	50
Sushi Akami Tuna Nigiri, Wasabi	1 Piece/45g	43
Sushi Ginger, Mitoku	1 Serving/18g	4
Calories in Krispy Kreme Doughnuts
Food	Serving	Kcal
Glazed, Original	1 Doughnut/52g	200
Glazed, Raspberry Filled	1 Doughnut/86g	300
Glazed, Chocolate Iced	1 Doughnut/66g	250
Chocolate Iced with Sprinkles	1 Doughnut/71g	260
Glazed, Lemon Filled	1 Doughnut/85g	290
Chocolate Iced, Crème Filled	1 Doughnut/87g	350
Powdered, Strawberry Filled	1 Doughnut/74g	260
Glazed, Chocolate Cake	1 Doughnut/80g	340
Maple Flavoured Iced	1 Doughnut/66g	240
Vanilla Cake	1 Doughnut/80g	340
Glazed, Cruller	1 Doughnut/54g	240
Powdered, Blueberry Filled	1 Doughnut/86g	290
Chocolate Iced, Custard Filled	1 Doughnut/87g	300
Cinnamon Apple Filled	1 Doughnut/81g	300
Glazed, Crème Filled	1 Doughnut/86g	340
Calories in Fruit & Veg
Food	Serving	Kcal
Red Kidney Beans In Water, Tesco*	1 Can/420g	391
Potatoes, Baked, Flesh & Skin	1 Med/180g	245
Banana Fresh, Weighed Without Skin	1 Med/150g	143
Sweet Corn, Green Giant*	1 Can/200g	140
Apricots, Dried, Sundora*	1 Serving/50g	83
Pear, Average, Raw	1 Med/170g	68
Orange	1 Med/160g	59
Garden Peas, Bird's Eye*	1 Serving/85g	53
Potatoes, New, Boiled in Salted Water	100g	53
Cherries, Black, Raw	100g	51
Apples, Eating, Raw	1 Med/112g	53
Mango, Raw	225g	60
Blueberries, Raw	100g	60
Kiwi Fruit	100g	49
Onions, Raw	100g	36
Peach, Raw	1 Med/110g	36
Plums	100g	36
Satsumas	100g	36
Cauliflower, Raw	100g	34
Broccoli, Green, Raw	100g	33
Peppers, Capsicum, Red Raw	100g	32
Carrots, Young, Raw	100g	30
Broccoli, Raw	100g	30
Strawberries, Raw	100g	27
Melon, Average	100g	24
Green Beans, French Beans Boiled in Unsalted Water	100g	22
Courgette, Raw	100g	18
Grapes, Average	100g	17
Tomato, Raw	1 Med/85g	14
Lettuce, Average, Raw	100g	14
Mushrooms, Common, Raw	100g	13

Watch a Video Instruction on diet chart to lose weight

Tips to Loose Weight

One day during my workout in the gym center a guy ask me advice him for a quick weight loss tips, That guy was bearing too much of excessive weight as compare to his height. He was so frustrated for his overweight that he was ready to whatever exercises for loose weight. I was advised him not to worry to loose weight is not a quick process though you can take allopathic medicine or other medical help to loose your weight but that was not good for your regular health. Just keep patience and follow a good diet plan according to your dietician and do some regular exercises.

Believe me to loose weight is not an easy task and not an overnight process to follow. I was gone through this period when I was overweight as compare to my height. I did what I am describing the same here. I simply draw a diet chart and started follow in my daily life. Juggling for 20 to 30 minutes at the beginning and then increase the time to 40 to 60 minutes. Do some light exercises regularly and take my food at a specific time interval but very little quantity. Drink water which is must when you are dieting.

I found at the beginning I started to loose my weight 1 pound in one week of dieting process. Then I was never breaking this process and now I got the result. So first of all prepare a good diet chart after consulting with your dietician. Start walking or juggling for 30 to 40 minutes every day with some light exercises. Drink water sufficient, eat 5 to 6 fruits, vegetables with 1 leafy green vegetable, avoid fried and oily food, add salads in your diet is also a good diet plan but careful of salad decorating. Don’t think a sugarless or fat less food is also a calorie less one. Never give break of this process and believe me by following this steps you can loose your weight 1 to 2 pounds in a week.

In my next post I will provide you the diet plans and diet chart as compare to your age and height. Keep reading my blog.

Watch this video on Weight Loss Tips [Free Download]

Give your Body a Perfect Shape

Loosing Weight or Gaining Muscle:

Hello Friends, Today our life became squeezer and busy. We can’t find out time for any outdoor events. Always we are running for name and fame. That’s why we can’t give sufficient time for our body. We have to look our body as a temple so our temple need for proper caring otherwise it will destroy suddenly.

I have observed that most of the people like to spent time by watching TV, gossiping with friends after their working hours, they never spent time in any outdoor events like playing or workout or jugging. That’s why lots of people suffering from many diseases like obesity, diabetes, blood pressure etc. If they can spend some time by doing some physical labor then they will stay fit and fine. So for this I have designed this blog for simple workout tips and also tips for giving a perfect shape to your body as well.

In this blog I have tried to make the body building exercises easy by giving simple tips. You can find the tips for a perfect workout routine and also a good diet plan for your body. Giving a perfect shape to your body is not a easy task but if you take this process seriously and think this is also one of the part of your job then I am sure you will definitely look handsome and all your t-shirts will fit to you.

First of all join a Jim for better result or you may buy workout instruments and workout in your room, but you have to do at a regular basis. Then decide what you are going to do either to loose your weight or build your muscle. If you want to loose your weight then the workout process is different as compare to muscle building. Then measure your weight comparing to your height, the weight chat you can collect from any Jim centre or you can find the chart in internet as well. Then according to the chart start exercises for weight loss or gaining muscle.

I have posted tips for both the exercises in my next posts. The posts are all about the simple tips for loosing muscle and gaining muscles. You can direct ask me questions regarding any body building issues or weight loss issues at my mail id suvendurock@gmail.com , so follow my blog posts and stay tune for regular updates.

Watch a video instruction on the perfect body