How to get abs if you do not have access to a gym? Do not get frustrated! There is still another way and hundreds of others are doing it and still get awesome results!
If you think that abs of steel can only be made in the gym? You are wrong! Do not give up hope of losing belly fat and getting a flat stomach if you cannot afford expensive gym memberships because you can get abs without any gym equipment at all!
With the saying, If there is a will, there is a way. You can get abs if you can satisfy these few general criteria, which is getting a good cardio workout, abdominal training, some resistance training and weight loss dieting. If all these factors are being worked at, there is no reason that your body would not respond and get a 6 pack.
Here, you about to get tips on how to get abs without gym and sophisticated fitness equipment. All you need is a pair of running shoes, a place to jog, a mat and a strong burning desire to get 6 pack! Do at least 3 session of cardio workout per week.
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Do wind sprints! Yes, you can now get away with the boring usual forty-five minute cardio workout sessions. For this wind sprint cardio workout or also called high intensity interval training, you need a large field or a long stretch of road about at least 100 yards. It involves 10 intervals where by one interval consist of a 100-yard sprint and 100-yard jog. So, to do this excellent cardio workout, you need to set a target that is 100 yards away. It can be a tree or a lamppost. You then sprint as fast as you can towards it and when you reach it, you turn around and jog back to the starting point. Do 10 intervals. This wind sprint cardio workout can really speed up your metabolism and burn the fat off!
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Do push ups. Do not look down on this exercise just because it is the most practiced exercise in high school. Push-up is a very effective exercise to build up upper body strength like the chest muscles, shoulder muscles, triceps and the core. Really challenge yourself when you do push ups. Go beyond your body capability and take your endurance to the max! If you did fifty reps last week, do sixty this time and when you reach failure, push it harder by doing partial reps.
There are many ways to make a push up more difficult. You can push-ups with your feet on top of a bench, push ups with one foot and push ups with a clap between reps. To do the push up with a clap in between reps, you launch as high as possible during the up phase so that both your hands are off the ground, then in mid air, you clap before coming down to starting position.
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Now it is time for some abdominal work to get that flat stomach. The abdominal muscles are just like any other muscles in the body. They will improve and respond if the principle of over load is applied. You do not need expensive and modern gadgets to really hit the abs. You can really work the abdominal muscles by just doing floor abdominal exercises.
Crunches are one of the best abdominal exercises. Basically, to do a crunch, you just need to lie down on the floor, face facing up and palms lightly touching the back of your head with the elbows spread wide. Lift your shoulder blades of the floor and maintain an orange size gap between your chin and your chest. Do not pull your head. You need not go all the way up, just make sure your lower back is flat on the floor and the shoulder blades are off. Hold the contraction the top for at least one second and come back to the starting point under controlled.
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In gyms, a lot of people do hanging leg raises and captain chair leg raises for lower abdominals. Do not worry if you do not have access to these high tech equipment. You can really target your lower abdominals by doing reverse crunches on the floor as well.
To do execute this exercise, lie down flat on the floor facing up. Raise your legs so that your knees are bent and your thighs are at right angles with the floor. With a strict form, raise your lower back of the floor so that your knees are now above your chest. Do not forget to squeeze your lower abs at the peak of the contraction. Do three to four sets of thirty solid reps on each abs session.
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Do not forget about your core. The function of your core is to hold your tummy in and to protect your spinal cord. To work your core, you need to do planks and this can be done just on the floor. To perform the plank, lie down facing down with your elbows under your shoulder, forearms parallel with each other, one foot apart. With just your elbows and toes, lift your entire body off the floor by squeezing your abdominals and butt muscles. Keep your entire body one straight line from head to toe.
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You do not need any complicated equipment for getting on a weight loss diet. Dieting has a tremendous play in all efforts. You are what you eat they say it seems very through. If you put garbage in your body, no matter how much exercise you do, getting a 6 pack will be an almost impossible task. You have to feed the muscles with quality nutrients like low fat protein and low glycemic carbs. Avoid simple sugars, high fat foods, junk food, simple sugars and high sodium containing foods. As clearly stated by Tom Venuto the author of Burn The Fat Feed The Muscle, you can get a nice set of rock hard abs without any supplements at all. All you need is the right method of exercise and eating fat burning foods!
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Spice up your workout for extra calorie burn! The body is an amazing system that has the capability of evolving. If you have been doing a particular workout for a long period of time, your body will adapt to its effects and your fat loss results will plateau. You have to keep the body guessing, as this will optimize your fat loss. There are many ways of changing your workout and one good example is by applying high intensity workout techniques like supersets, tri sets and giant sets.
You can also mix up the muscle combination that exercises in a day. Even my changing the reps and sets in a workout can keep the body guessing. For example in stead working out the chest and back in day 1, work the chest and biceps instead. Try this month heavy and the next month light but high reps.
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Do not do lateral movements for oblique muscles, do rotation movements instead. You can see people doing weighted side bends to get those nice stripes of oblique muscles but really, they are making a big mistake. To really get results, you have to do rotation movements like rotation crunches. The function of the oblique is to rotate the torso, that is why doing rotation movements are better that lateral movements.
Well, hope you now have a better understanding on how to get abs without fancy and high tech equipments. You have got to really believe in yourself that you can do it. All you need to do to get an awesome body is the right method of getting abs, have the heart, passion and desire. Persevere and you sure can do it!
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