Sunday, August 16, 2009

Get Abs Fast

A trio of strategies to make your midsection a work of six-pack art.

Sometimes the hardest part about working your abs isn't all the exercise involved; it's figuring out which exercises best meet your momentary needs.
Sculpting the kind of washboard waistline every guy desires doesn't require you to always follow the same road every other guy took to get there. It's hard to stay committed enough to see results if you're not in tune with a program from the start. That's why having a few ab routines to choose from can help you determine the best approach for you.
We asked our experts for routines that address the most common ways men work out. What they gave us were three that cover the gamut.
If you're a gym rat who needs his ab routine to be as tough as the rest of his workout, we've got you covered.



For the guy who likes exercising at home without having to rely on any equipment, we've got that, too.

And if you've tried every possible routine out there and need something new to challenge your abs, then get ready for a three-move plan that may seem more appropriate for a day-care center but will leave you crying like a baby.

Can't decide exactly what category you fall into? Then you've got the best of all options. You can try any of the following routines separately for a total abdominal experience, or create your own by replacing an exercise from one workout with one from another (according to their numbers). Whichever workout you choose, it'll be one custom-made for your abs, and your attention span.

STRATEGY #1: THE GYM So you prefer holding your workouts amongst iron and steel, do you? Then you probably already know there's no need to worry about becoming too bulky by bringing weights into your ab routine. "The abdominal muscles aren't designed for size; they are designed for function," says Fred McDaniel, master trainer and co-founder of the Human Performance Center in Santa Fe, N.M. That means no matter how hard you try, your stomach muscles may get stronger, tighter and firmer, but using weights will never inflate them.
Weights, especially cables, let you work your muscles through a variety of angles by lessening your reliance on whichever single angle gravity allows you. Sticking with the same body-resistance exercises, such as crunches and knee raises, can be counterproductive, especially as you get in better shape. "The leaner you become, the less resistance your muscles get from your decreasing body weight, leaving you with less results in the long run," says McDaniel. Adding weights can prevent this from happening, so your midsection won't suffer from your sleeker appearance.

As for injuries, "the risks involved using weighted abdominal movements are no different than those that come into play using weights for any other muscle group," says McDaniel. "Going slow, maintaining proper form, and always choosing a weight your muscles can handle are the smartest way to lower your odds and improve your results."
You'll need a few pieces of equipment (a high-cable pulley, a chin-up bar and a light dumbbell), but nothing you wouldn't find in any standard health club.


STRATEGY #2: IN-HOME PILATES-BASED Working out at home may feel limiting to some, but for others, it offers the greatest amount of freedom. Being away from prying eyes can allow you to try abdominal exercises you might otherwise feel too self-conscious to do in public-movements that may look silly, but are guaranteed to put your abdominal muscles through paces most basic ab moves can never touch.



This at-home routine is derived from Pilates, a series of floor exercises that force you to hold specific positions which develop strength, flexibility, posture and coordination. But as esoteric as these movements may seem, "they're actually more rooted to the real-life use of your abdominal muscles than your average exercise," says Ed Morand, A.C.E., N.A.S.M., Pilates instructor at the New York Sports Clubs/Town Sports International in New York City.
Every Pilates move requires a set of tight, strong abs simply to hold yourself in the starting position. The continual tension on your abs keeps your midsection muscles working overtime to maintain your posture, which lets you reap even more six-pack success from every exercise on offer here.



Morand offers three positions for developing abs of steel without needing anything but a mat, a few minutes to spare, and the dedication of a pit bull.

STRATEGY #3: HOME OR GYM PHYSIOBALL Maybe it's because you only see women using one, or because it looks like something Toys-R-Us puts on sale around Christmastime. Or maybe it's simply because it sounds like something made by men who enjoy yodeling and find Eucalyptus bearable. Whatever your explanation is for being afraid to use a Swiss ball, you're not alone. Seasoned exercisers share your fears, but for an entirely different reason: Nothing puts your midsection through greater, shape-shifting torture.
Exercising your abdominal muscles with a Swiss ball is one of the best ways a guy can jump-start his routine, for what may seem unique to you is actually quite familiar to your muscles. A Swiss ball mimics movements your abdominal muscles typically do throughout the day. "The abdominal wall's greatest job isn't to curl you off the floor; it's to constantly support and stabilize your body in an upright, balanced position all day long," says Jeff Bell, C.S.C.S., N.A.S.M., A.C.S.M., co-owner of Spectrum Wellness, New York City.
Merely positioning yourself on the ball forces all your muscles (especially your abs) to naturally contract before you even start a movement. "Doing crunches on top of a ball also lets you bend back through a greater range of motion to work more muscle fibers along a safe, supported surface," says Bell. "Trying to arch your lower back on a flat surface to achieve the same effect will only compromise the spine instead of strengthen your abdominals."
SO WHERE ARE MY ABS ALREADY?When you'll start seeing results depends on your eating habits, your cardiovascular routine and a little nuisance we like to call genetics. But, most experts agree, if you follow a low-fat diet (with no more than 25 percent of your daily calories coming from fat), you should shave off enough body fat to start enjoying all the hard work you've put into the muscles underneath.
If you're under 15% body fat and do cardio 3 times a week, you should see results in 1-2 weeks.
If you're 15%-20% body fat and do cardio 3-4 times a week, you should see results in 2-3 weeks.
If you're 20%-25% body fat and you do cardio 4-5 times a week, you should see results in 4-5 weeks.
If you're over 25% body fat and you do cardio 5 times a week, you should see results in 6-8 weeks.
AB BEGINNINGSIf you're entirely new to ab training, or if this is the first time you've made a commitment to an ab program, use any of the three routines for a complete ab experience. After two or three months, when you're ready to step things up a notch, simply replace an exercise, by number, from one routine to another.



http://www.mensfitness.com/fitness/ab_exercises/9
http://www.mensfitness.com/fitness/ab_exercises/9?page=2

Hardcore Men's Fitness

You hear a lot of foul language in the gym. (Admit it - that's one of the reasons you like going.) But there's one four-letter word that should make you cringe whenever it comes up. That word is core. And the reason it's so obscene is because most of the time, people throw the term around carelessly, without knowing what it really means. Think you're in the clear? If you just said, "I know what the core is - it's your abs and lower back," go wash your mouth out with soap. Then come back and finish this article, in which you'll learn about the body's many cores and how to train each of them.

THE CENTER OF STRENGTH Anyone who's hired a trainer, browsed the fitness department at Sears,or stumbled onto an infomercial while searching for Saturday morning cartoons knows one of his cores by now. For the last 10 years or more,"core training" - exercise involving the abs and lower back has been one of the most hyped trends in fitness, and for good reason. "The most important structure in the body's communication system is the spinal cord," says Juan Carlos Santana, C.S.C.S., director of the Institute of Human Performance in Boca Raton, Fla. "But it's housed by the most unstable structure in the body -the spinal column." In order for the body to move at all, it must first stabilize that structure. "Therefore," says Santana, "we are limited in the force we can generate - in any activity - by our ability to stabilize the lower back and pelvic region."

Meaning, in order to condition your whole body, you need to perform exercises that strengthen the area surrounding the spine - namely, the abs and lower back. Yes, banging out a set of Swiss-ball crunches can be a part of that training, but it's only the tip of the iceberg when it comes to true core conditioning.

CORE CONCEPTS Stability training has been going on for eons,but its modern incarnation dates back roughly 25 years. Physical therapists in San Francisco discovered that having their patients train in unstable yet controlled positions (such as on a Swiss ball or balancing on one leg) could alleviate back problems. The concept later became part of the "functional fitness" craze of the '90s, in which more sport- and lifestyle-specific training methods began to replace old-school lifting programs. (In other words, people began to see weight training for health and performance as more than just bench presses and biceps curls.)

In both cases, the training focused on knocking the body off balance so that the central nervous system (the organizer of all your body's muscle activity) would be forced to recruit more muscle fibers to complete the task at hand. Which means when you do Swiss-ball crunches, for example, you're not only training your rectus abdominus (the six-pack muscles), you're training your brain to activate all the other muscles that help keep you on that ball - including your internal and external obliques, transverse abdominus, quadratus lumborum (in your lower back), and many other small but important supportive muscles for your spine.

Once the central nervous system has learned to recruit all those additional muscle fibers (ones that wouldn't necessarily be activated during a traditional crunch), it can put them to use in other exercises and activities- not only helping improve your performance on the Swiss-ball crunch but making your abs pop as well. Essentially, this means that training your body to stabilize itself leads to an overall heightened communication between your brain and muscles, which can lead to a greater capability to build muscle and burn fat, faster recovery times, and greater sports skills with a reduced risk for injury.

http://www.mensfitness.com/fitness/ab_exercises/142

David Beckham Workout Routine

How does David Beckham get his abs?

Probably the most famous soccer player of the current day David Beckham has risen through the ranks from a schoolboy hopeful, to team captain, to win caps for England, play in two World Cups, and now helping to increase soccer awareness in the USA, playing for LA Galaxy. But in addition to this, he has become something of an icon, a style guru, and a model for male health and fitness. So, the big question is, how does he do it? How do you get a body like David Beckham? How does he train, what does he eat?.



David Beckham's Workout

Many years ago professional footballers moved on from relying on a few Sunday morning training sessions to get themselves in shape for a game. Superior fitness is now essential in the modern football game.
David Beckham’s well toned physique is due to three essential components to a perfect body: strength training, cardio/endurance training, and diet/sports nutrition. In some ways David Beckham’s body is similar to that of the greatest fitness icon of all time, Bruce Lee. David Beckham has minimal body fat, well toned, but not overly bulky muscles, and a lean and lithe appearance. The three parts to David Beckham’s body can be summarized as follows:
The key to athletic and functional strength is compound weight training. Bodybuilding exercises which focus on individual muscles are only for show. To build functional strength for sports and athletics, compound training is essential. Compound exercises include the dead-lift, squats, bench press, bent-over/cable rows, shoulder presses and standing barbell curls.
The picture on the right shows him performing a free weight inclined bench press. As there is no safety cage and no sign of spotters, David is likely to be lifting a lighter weight, with higher reps. This provides more muscular endurance. Most athletes train with heavier weights for increased upper body functional strength, but for footballers, the main strengths are skill with the ball and speed. However, by bench pressing the upper body is kept in muscular balance with the lower body, and overall athleticism is increased.
Endurance Training
For David Beckham, the bulk of his cardio fitness training probably comes from football training sessions, but supplemented with some running and cycling. The main training routine for footballers is a specific circuit training routine. Footballers include in their arsenal speed work and plyometric training routines, as well as classic old school circuit training, such as shuttle runs, squat thrusts, jumping jacks, skipping, jogging forwards and backwards, plus abs/core workouts and upper-body conditional with crunches, leg raises and press-ups (push ups). Take a look at our circuit training section for more in this type of training. Soccer players require excellent strength and conditioning not only to perform well on the pitch, but also to help prevent injury during a game. Keeping the joints strong and flexible is essential. Here diet plays an important role, and supplementing a diet with cod liver, glucosamine and chondroitin, and other vitamins and minerals is essential to ensure supple but strong joints. Flexibility training is a vital area of physical training, with stretches both before and after workouts.
Combine these three elements of training and you can get a body like David Beckham, and strive to perform as well on the pitch as he does. We cannot help you with looks and style, but for fitness, endurance and strength, this should get you on track to have a “Beckham Body“.

David Beckham's Diet

To ensure fat is kept to an absolute minimum, but muscle can still grow, it is essential to ensure that you have a fast metabolism that burns fat (body fat and dietary fat). To do so requires a well balanced and healthy diet - plenty of green leafy salads, low GI vegetables, lean meats, fish and poultry. Avoiding sugar, high GI carbohydrates (such as bread, pasta, flours, sugars, cakes, and general junk food) is essential to keeping the fat off and the metabolism fired up.
http://www.sixpacknow.com/david_beckham_workout.html

Best Male Celebrity Abs

Hottest Celebrities with their muscular abs



Abs and Weight Loss

A wall of interlocking muscles that stretch from your sternum to your pelvis, abs are the major muscle group responsible for keeping your top half attached to your bottom half. There are five separate muscle groups in your abs: the external obliques, internal obliques, transversus abdominis, rectus abdominis and the pyramidalis. They work in tandem, flexing and stretching whenever you twist or bend, keeping your body aligned and providing support for your back. They’re crucial in virtually everything you do, from football to ballroom dancing.But getting rock-hard, rippling abs is no easy feat. Most of us store at least a little fat around the middle and it’s tough to get it to melt away without some serious work. Learn how to turn your beer belly into a six pack with expert advice about ab workouts, low-cal diets and even those newfangled miracle ab machines. Whittle away the fat with diet and exercise, then hone your midsection with a series of rigorous routines. In the end you might just end up being the envy of every guy in the gym.

Lucky few are born with washboard abs, a genetic disposition to shed fat and gain muscle. The rest of us have to work for them. A lot. Any tip or trick to help us slough off extra pounds and sculpt the abs is more than welcome.

Abs Fact
The abs are stabilizer muscles, made to support your body during twisting motions. Even if you do a million crunches, you won’t build true abdominal strength without exercises that force you to stabilize your midsection, like rollouts, the plank, and one-arm pushup holds.
One of the most frequently stated goals of men in the gym is to "get ripped abs." The ab muscles are what really identify someone who is serious about their fitness and diet plan, because without determination and a fair amount of effort, getting ripped abs is a goal that will never be reached.While everyone has developed ab muscles to some extent, it’s getting them to show that becomes the biggest issue for most. This is due to the fact that most of us tend to store our body fat, at least partially, in the abdominal region. This is also one of the most stubborn places to lose fat from.That said, if you know the principles for how to get ripped abs, you can make this goal a reality.

Genetic factor
The first thing you must realize is that every guy has his own uniquely shaped abs. Randomly selecting a picture out of some men’s magazine or billboard and saying that’s what you want your abs to be like could be slightly self-defeating, because even if you did get to low enough body fat levels, your abs may not be genetically shaped in a similar way; therefore, the appearance of your abs will still be different.Recognizing that this factor is out of your control and not getting hung up on it is one step forward on your quest to get ripped abs. If you are unable to do this, you’ll only become more frustrated as time progresses, which is a serious motivational killer.Rest assured, though, that if you can get your body fat levels low enough and perform correct, targeted exercises for this muscle group, your midsection will garner second glances.

Food factor
Next comes the diet aspect of the equation. Ever heard the saying, "Abs are made in the kitchen"? Nothing could speak the truth more. As stated, everyone has some ab muscles, but most have a layer of body fat hiding them. Removing this layer is going to be about 90% dietary effort and 10% exercise effort when it comes right down to it. If you aren’t ready to take control over the foods you are putting in your mouth, getting ripped abs should not be a goal for you.While the old notion used to be that you should eat a diet as low in fat as possible in order to remove body fat, this has changed in modern times. Now, diets that are higher in protein, moderate in fat and low or moderate in carbs are making headway, as this helps to control insulin levels better, and insulin happens to be the prime hormone that stores body fat (in a hypercaloric balance).That’s not to say you can’t get lean on a higher-carbohydrate diet; you most certainly can -- and some guys do -- but for the vast majority, hunger levels are much more manageable on a low to moderate carb approach, which correspondingly makes eating fewer calories easier.At the end of the day, it’s really going to come down to your total calorie intake, with less importance placed on how you get there -- assuming sufficient protein is present, of course.

http://www.askmen.com/sports/keywords/abs.html

It has become ridiculous: Every time I crash in front of my TV late at night after a long, hard day's work, I'm bombarded by countless infomercials revealing the newest line of fat-burning, abdominal crunching, body-sculpting, miracle-working machines. Even those Suzanne Somers or Richard Simmons diet plans make me want to shoot myself in the foot for snacking on popcorn.Well, I have news for all of you out there: Don't diet, and don't rush off to buy the next gimmick. Here's the real secret to losing weight: Just eat less.

it's about sensibility
That's right; sensibility is the new word of the decade. After all, doing everything sensibly in your life is the key to living well. You don't need to feel trapped behind the prison of your own body anymore. All you need to do is control your portion sizes by eating less and eating sensibly.Easier said than done? Well, like all things in life, eating less is a learned experience and takes some practice and patience. Our problem nowadays is that we're too lazy to turn this practice into a perfectly balanced meal plan.

breaking bad habits
"The problem for most people is that they maintain certain habits that make eating less quite difficult," says Pat Booth, assistant director of the Nutrition Services Department at the University of California San Francisco Medical Center.Old habits are hard to break, however, tomorrow you'll be looking back at the "old" you and feeling good about the "new" you that's yet to come. Get my point? It also has a lot to do with your self-image perceptions. You must first change mentally in order to then change physically.

getting startedAnyone
who has ever tried dieting knows the immediate feeling of deprivation that accompanies most weight-loss plans. The result for most of us is that we can't stick to it.Instead of drastically cutting your diet, try gradually accustoming yourself to eating less. Take smaller portions. Leave a little on the plate. In time, you'll find you need less food to feel satiated.As you practice putting less on your plate, consider these 7 steps to eating less (the following list is taken from Mr. Paul Wolf, Health Correspondent, and I highly recommend it):

1. Mini-meal is the operative wordIdeally, every time you eat, your plate should have some protein, a little fat and a little fibrous bulk to ensure that you feel full and satisfied. This takes some planning. It ultimately means losing the "mindlessly munching on pretzels" habit."Even if you eat fruit as a snack, healthy as it is, you won't feel completely satisfied because it doesn't have any protein and fat," Booth says.An apple followed by, say, some plain yogurt, will do more for satiety than two apples. A baked potato, which has 100 calories, contributes more to satisfaction than 20 potato chips, which, at 114 calories, adds up quickly. Top that spud with a quarter-cup of low-fat cottage cheese (100 calories), and you have a filling, healthy snack for 200 calories.

2. Don't deprive yourselfYou don't want to feel deprived or hungry because drastically cutting calories will only slow down your metabolism by driving your system into famine mode.Don't count calories; just eyeball your portions. Let's say you hope to reduce your daily caloric intake from about 2,500 to 2,000. Focus on reducing your portion sizes by about 20 percent.Within a matter of a couple of weeks, you will be adjusted to the new serving sizes and they will seem normal.
http://www.askmen.com/sports/foodcourt/31_eating_well.html

Sunday, August 9, 2009

Abs Workout : Side Pillar Bridge



Abs Workout

Lie on side with elbow tucked under and feet stacked on top of each other• Lift body so only foot and elbow touch ground

Elevate hips and keep core tight for specified time• Intensify exercise by adding 25-pound weight to outside hip

Advanced: Raise top legSets/Reps: 4-5 x 30 seconds each side. Gradually increase time.Frequency: 2-3 times per weekThe payoff: Improves strength and stability in the core, hips and groin.

The wisdom: “If your hips are weak, they will sag or keep moving when you try to stop or change direction during the L-Drill, forcing you to stutter step or preventing you from staying rigid and breaking down immediately. Hip strength and stability make athletes solid and efficient in their cuts and changes of direction.”

Abs Workout : Side Jackknife



Abs Workout
Exercise Advice: Lie on your right side on the floor on a mat and keep your left leg over your right, placing your right hand in a comfortable spot and your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a one-count and return to the starting position.

Abs Workout : Pulse-Up



Abs Workout

1 Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.
2 Pull your navel inward and flex your flutes as you lift your hips just a few inches off the floor. Then lower your hips.

Abs Workout : Standing Cable Crunch



Abs Workout

Exercise Instructions:
Attach the rope attachment to the high cable and set the appropriate weight to be used. Stand up, facing away from the cable machine and grasp the rope from behind your head with palms facing inwards. Take a half step forward to tighten the cable. Position your hands next to your head, holding the rope in place. Keeping the cable at head height, crunch forward bringing your head down towards your upper thighs. Pause, and slowly extend back to the start position. Repeat for desired reps.

Tips & Advice:
It's important that you crunch the abs, not simply pivot at the waist. Try and pull your head in towards your upper thighs. Do the exercise slowly for maximum results. You can add a twisting motion to work the oblique muscles.

Abs Training Videos 2

Abs Training Videos 1

Success Story : Eric West

Name: Eric West
Hometown: Paducah, KY
Age: 32
Height: 5'11"
Weight Before: 246 lbs
Weight After: 175 lbs
Body Fat Before: 23.8%
Body Fat After: 9.5%
Before and After
He gained 50 pounds after being honorably discharged in 1999. If that wasn't bad enough, on what was supposed to be a routine visit to the doctor, he got some even grimmer news. "[He] told me I was a Ding Dong and a Twinkie away from diabetes," says West, 32. The words hit home—West had a family history of the disease. At nearly 250 pounds, he was resigned to contracting it too—until he arrived at home and saw his wife and two daughters. "That's when I realized I wanted to be healthy for myself and for them," he says.

Though he now had the motivation, West wasn't well-informed about what to do next. Initially, he tried fad diets. "I would lose weight briefl y," he says, "but it would come right back when I began eating regular meals again." West was as clueless about fi tness as he was about his nutrition. Although he joined a gym and began lifting, he went too heavy, too soon, and ended up with a hernia.

"I didn't know what I was doing when I first started," he recalls. "It was like I just kind of grabbed stuff and lifted it."

Surgery repaired the injury, but West was laid up for eight weeks, which he spent on the Internet and buried in fitness magazines, like Men's Fitness. "That helped me probably more than anything," he says. "It kept me pumped up, so when I was cleared to get back into the gym, I was ready to go."

Empowered with knowledge, West fi rst swore off foods like pizza in favor of protein shakes made from yogurt, oatmeal, skim milk, and peanut butter. He stopped snacking, worked more veggies and chicken breasts into his meal plan, and also gave up smoking.
In the gym, he kept his reps to no more than 12 per set and focused on good form. He also used downtime at work to burn off extra energy by shadowboxing. He even started running (something he hadn't done since his military days), covering two to three miles a day, a few days a week.

By last July, West had lost more than 70 pounds and dropped down to 9.5% body fat, and he was stronger than ever. "Even in the Army, I'd never been able to bench 100 pounds over my body weight," he says. "The fi rst time I put 315 pounds up, I was like, 'alright, let me get a calculator because this can't be right.'"

Today, the threat of diabetes has disappeared, but West is more proud to have come through for his family. "The other day, my daughter reminded me of why I do this," he says. "She called me her superhero daddy."

Eric's Tip for Success:"Never give up. In order to get into shape, you have to keep yourself moving. Don't ever stop. If you do, it's too hard toget moving again."
http://www.mensfitness.com/fitness/success_stories/497

Success Story : Nick Mastrella

Name: Nick Mastrella
Hometown: Rochester, NY
Age: 26
Height: 5'10"
Weight Before: 245
Weight After: 185


Despite weighing in at 245 pounds, Nick Mastrella was not your typical fat teen. Instead, he felt size equaled success. "The bigger and heavier you are, the better your chances of doing well," he told himself. "Although I was overweight, I still thought I was active," he says.


Before and After

Growing up in Rochester, N.Y., Mastrella fi t in through sports, succeeding in both football and power lifting. But with high school being, well, high school, life wasn't all fun. "There were always jokes going around," Mastrella recalls. He regularly turned to junk food for comfort, and predictably his physique worsened. "When I was playing football, my dad would make a couple of steaks for us to eat and a lot of white bread," he says. "We didn't really know too much about good nutrition."

Mastrella's plan to use his size to achieve success wasn't exactly working either. After high school, he became a carpet installer, and his weight-training days were soon a distant memory. He felt empty inside—as if he weren't reaching his full potential. Additionally, his father, Paul, began battling heart disease due to weight problems of his own. Mastrella finally saw the direction his life was heading, and he decided to put on the brakes. "This was my opportunity to not only help myself but help my father as well," he says.

Mastrella and his dad began working out together regularly, hitting the gym six days a week. They set small, achievable goals and used each other as motivation. "We started doing heavy weight and then mixing it in with low weight," he says. "And then we'd go to the football fi eld and strap a parachute around my waist and run 100-yard dashes."In the kitchen, Mastrella also made some changes, trading steak, sugar, and snacks for grilled chicken, broccoli, and sweet potatoes. "I knew I had to completely change my lifestyle— my eating habits, my workout routine, everything—if I wanted to see dramatic results." Luckily, it wasn't long before the combination of regular exercise and healthier eating began paying off. "I watched my body morph from an overweight 245 pounds to an in-shape 185 pounds," he says. "It was amazing to see how I physically became someone else. I didn't recognize myself."

Today, at 26, Mastrella is the man he always hoped he'd become, and feels he's fi nally living up to his potential. He's moved to Fort Lauderdale, Fla., where he works as a certifi ed personal trainer. He uses his story to motivate others and is proud to have helped his father live a fi tter and healthier life as well. "I'm living proof that you can accomplish anything you want if you put your mind to it," he says. "The important things are to be positive, stay focused, feel good about yourself no matter what your weight is—and never, ever give up."

Nick's Key to Success:"Try to work out with a partner who has similar goals. Your gym buddy will push you harder and provide the kind of motivation you need to get you what you want."




http://www.mensfitness.com/fitness/success_stories/499

New Grip to Boost Bench Gains

The strongest, smartest lifters don't bench-press with their upper arms 90 degrees from their sides. They tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury. Performing the neutral-grip bench press for eight to 12 weeks will help you get comfortable with the technique.

1) Grab dumbbells and lie back on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other.

2) Press the weights straight overhead, keeping your wrists in the same position.
Why It WorksPressing with the palms facing each other, rather than pointed toward your feet, will naturally cause you to keep your elbows close. Soon, you'll do it with the barbell, too. This takes excess pressure off your shoulder joints and increases your mechanical advantage, allowing you to lift significantly more weight.









http://www.mensfitness.com/fitness/beginner_weight_training/517




Exercise Couples

BRIDE LUNGES

Hold your lady as if you're carrying her across the threshold. Then perform lunges, alternating legs. Three sets of 12 on each leg should be good—depending on the heft of your woman. "Any exercise where you're using her as the weight will be fun for her," says Greg Bradley-Popovich, a doctor of physical therapy in Morgantown, W.Va. "At my home gym, my wife sits atop the shrug machine for added resistance and goes for a ride."



MANUAL-RESISTANCE BICEPS CURLS
Standing face-to-face, hold a towel in your two hands and have her grab the middle of it and bring it up like a dumbbell curl. Provide just enough resistance so that it's challenging but still a smooth movement. Do three sets of 10 with both arms. Although you don't want to perform too many isolation moves with your girlfriend, this one is a good chemistry builder.


SWISS-BALL CRUNCH AND OVERHEAD TOSS
Have her lie on a Swiss ball and hold a medicine ball with her arms extended over her head. As she crunches up, have her throw the medicine ball at you, standing a few feet in front of her. Catch it, toss it back, repeat. Do two sets of 15 reps. "So she's throwing the ball at her boyfriend," says trainer Rachel Cosgrove. "What girl doesn't want to do that?"
http://www.mensfitness.com/fitness/workout_routines/506

Abs : Weight Lose Tips 4

Load up on yogurt. When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group's calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.

Order appetizers. And avoid the bread bowl at all costs. If you're ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies.

Pop peanuts.Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they're high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories' worth of peanuts a day to their diet gained no excess weight at all.

Track your calories.You could do it in a journal, but we know that's never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food you're eating throughout the day, and let the software tell you exactly how good—or bad—you're being.

Do sprint intervals.Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "work-to-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.

Check your mood.The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.

Shop for one.If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and let's be honest, you know you will—you'll at last have done a lot less damage to your waistline.

Find inspiration. Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere you'll see them often, like on the fridge or in your office at work.

Go the distance. Perform intervals for a designated distance rather than a designated time. Otherwise, you'll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.

http://www.mensfitness.com/fitness/ab_exercises/143?page=4

Abs : Weight Lose Tips 3

Chug H20 before a meal. The water will take up room in your stomach, making you feel more full and reducing your appetite, says Christopher Mohr, M.S., R.D.

Request substitutions. Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.)

Join a league. That is, sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team, you'll have peer pressure that'll ensure you keep showing up.

Break between scoops. That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you'll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving.

Brush your teeth more often. In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals.

Eat an unbalanced diet. "By cycling your calorie intake so that you eat less calories one day and more the next, you'll keep your metabolism on its toes," says Volek. And that'll ensure you keep burning fat at a high rate. The key: Shoot for an average of 2,000 calories a day over a week's time.

Dial up an incline. When you run outside, you apply force to the ground and propel your body weight forward all by yourself. When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, the treadmill grade an English study found is nearly equivalent to outside running.

Stick to no-calorie drinks.That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water.

Have breakfast every day.Research from Harvard and Boston's Children's Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don't. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you're less likely to overeat throughout the reminder of the day.

Avoid foods that come in a bag or box. Typically, these are highly processed carbs—foods that quickly raise blood-sugar levels and shut down your body's ability to burn fat.

Snack between meals. This not only keeps you from being ravenous—and overeating—at lunch and dinner, it forces your body to process food all day long, which keeps your metabolism stoked.

Buy a TiVo.And only watch the shows you record. By fast-forwarding through the commercials, and watching only the shows you care enough to set a season pass for, you can cut your TV viewing—and the amount of time you spend on the couch—by more than a third.

http://www.mensfitness.com/fitness/ab_exercises/143?page=3

Abs : Weight Lose Tips 2

Smash your dinner plates.And buy smaller ones. That way, even if you fill your plate to capacity, you're ultimately eating less than what you would likely pile on your existing platters.

Cut carbs. Yes, you've heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.

Lift first, then run. By doing cardio after you've lifted—when you're already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.

Change directions. Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S.

Fill up on high-fiber foods.Consider them "good carbs." Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.

Top your salad with vinaigrette dressing.Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.

Don't skip meals. Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy— and conserves fat.

Try the VersaClimber. The more vertical you are when doing cardio, the more calories you burn.

Don't be a couch potato. If you're a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if there's an episode of Seinfeld on you've never seen. Spend the time you save on your feet: outdoors or in the gym.

Hit the weights.If you're lazy, it's not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.

Pass on the potatoes. In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)

Eat your biggest meal of the day after you lift. It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.

http://www.mensfitness.com/fitness/ab_exercises/143?page=2

Abs : Weight Lose Tips 1

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible.

Eat more protein.About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.


Read labels. Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.

Get off your ass.Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.

Mix up your movements. When you lift, perform supersets in which you alternate between sets of lower-body and upper-body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.
Exercise blind. When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Embrace yardwork.View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)

Snack on dill pickles.They have one calorie per slice.
Take larger steps. When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.

Rent motivation. Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).

Break a record. Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.


http://www.mensfitness.com/fitness/ab_exercises/143

Abs : Gut Check

Talk to an average gym rat about "core" training, and he'll name his favorite ab exercises. Talk to Bill Hartman, P.T., C.S.C.S., and the conversation shifts to the strength and endurance of all the muscles that act on the spine, pelvis, and hip joints. That's important, because no matter what kind of lift you're performing, your core has to support it. And if your "support system" is weak, you're limiting the amount of weight you can lift in every exercise. That means you're robbing yourself of at least 20%-30% more muscle growth and risking injury.

Test 1: Get into the back-extension apparatus (but don't use the 45-degree back extension—it's too easy). Cross your arms over your chest and raise your torso so it's parallel to the floor—hold as long as possible. If your torso drops below horizontal before two minutes, you fail.

Test 2: Grab a broomstick and get into the plank position (shown above), with your weight on your forearms and toes. Have a friend place the stick on the middle of your back so it touches your head, upper back, and tailbone. Hold until the stick loses contact with one of those three points. Again, if you can't last two minutes, you fail.

The Prescription: If you fail both tests, you need more core work. Simply perform the tests as exercises, three to four times a week—doing 1-2 sets for 50% of your max time for each—before you do any other lifts. Hartman also advises that you not use more than 20% of your body weight on any lift until you achieve a passing score. That may seem drastic, but your core will get up to speed quickly, and you'll immediately be able to lift heavier.

http://www.mensfitness.com/fitness/ab_exercises/61

Abs Exercise : The Situp

Forget that version of the situp you performed in grade school (the one in which you jerked your neck up like someone had just blown an air horn next to your ear). Instead, embrace the classic situp, and follow these guidelines on how to do it correctly from Nate Green, a trainer in Whitefish, Mont.



1 LIE ON YOUR BACK ON THE FLOOR, BEND YOUR KNEES 90 DEGREES, and plant your feet flat. Tuck your chin slightly toward your chest. Raise your arms off the floor so that they’re parallel to your body and pointing toward your feet.


2 KEEPING YOUR FEET AND BUTT ON THE FLOOR, RAISE YOUR TORSO OFF THE FLOOR and toward your thighs, coming up as far as you can (it’s OK to let your lower back come off the floor). The movement should be smooth; don’t jerk. Reverse the motion to return to the starting position. That’s one rep.
TROUBLE SHOOTERS

Correct these common problems for better situp form

YOU DON’T GO HIGH ENOUGH. Years of doing crunches may have taught you to raise only your head and shoulders off the floor. Nonsense. “Allow your lower back to round as you come up,” says Green.

YOU PULL YOURSELF UP BY YOUR NECK. It’s OK to place your hands behind your head, but don’t pull your head forward as you rise; it causes neck strain. “Start by pointing your arms straight forward [as shown at left],” says Green, “then you can progress to folding your arms across your chest, and then to cupping your hands around your ears.”
http://www.mensfitness.com/fitness/ab_exercises/212

Abs Exercise : The Plank

Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.
"The plank helps develop strength in the core, shoulders, arms, and glutes," says Scott, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt.
Ways to improve your plank time The longer you can hold the plank, the more resilient your lower back will be to injury, and the better your abs will look once you burn the fat off them. Follow these tips for longer plank times.

Practice: Perform planks several times each day, trying to hold the position a little longer each time.

Use body-weight exercises: Pushups and pullups will improve your core strength.

Squat and deadlift: Guys who are strong in these specific lifts find planks are no problem.
HOLD IT If you don't have the core strength yet to do a regular plank, you can build up to it by doing a bent-knee plank. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.

Lift one leg up. By simply raising one leg in the air, you dramatically increase the demand on your core to fight your body's natural urge to rotate.

Lift one arm up. Again, your body will want to fall to one side. Don't let it!

Use a Swiss ball. Rest your forearms on the ball and you'll have to stabilize your body and stop the ball from rolling out from under you.

http://www.mensfitness.com/fitness/ab_exercises/459

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.


http://exercise.about.com/od/abs/ss/abexercises_4.htm

Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.


http://exercise.about.com/od/abs/ss/abexercises_3.htm

Captain's Chair Leg Raise

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

http://exercise.about.com/od/abs/ss/abexercises_2.htm

Bicycle Exercise


Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine.
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
http://exercise.about.com/od/abs/ss/abexercises.htm

Friday, August 7, 2009

The Human Abdomen


The human abdomen (from the Latin word meaning "belly") is the part of the body between the pelvis and the thorax. Anatomically, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim. The pelvic brim stretches from the lumbosacral angle (the intervertebral disk between L5 and S1) to the pubic symphysis and is the edge of the pelvic inlet. The space above this inlet and under the thoracic diaphragm is termed the abdominal cavity. The boundary of the abdominal cavity is the abdominal wall in the front and the peritoneal surface at the rear.

Functionally, the human abdomen is where most of the alimentary tract is placed and so most of the absorption and digestion of food occurs here. The alimentary tract in the abdomen consists of the lower esophagus, the stomach, the duodenum, the jejunum, ileum, the cecum and the appendix, the ascending, transverse and descending colons, the sigmoid colon and the rectum. Other vital organs inside the abdomen include the liver, the kidneys, the pancreas and the spleen.
The abdominal wall is split into the posterior (back), lateral (sides) and anterior (front) walls.

The obliquus externus (external oblique) muscle is the outermost muscle covering the side of the abdomen. It is broad, flat, and irregularly quadrilateral.
It originates on the lower eight ribs, and then curves down and forward towards its insertion on the outer anterior crest of the ilium and (via the sheath of the rectus abdominis muscle) the midline linea alba.

The obliquus internus (internal oblique) muscle is triangularly shaped and is smaller and thinner than the external oblique muscle that overlies it.
It originates from Poupart's ligament/inguinal ligament and the inner anterior crest of the ilium. The lower two-thirds of it insert, in common with fibers of the external oblique and the underlying transversus abdominis, into the linea alba. The upper third inserts into the lower six ribs.

The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It lies between the internal oblique and the underlying transversalis fascia.
It originates from Poupart's ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.

The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath formed, as described above, by fibers from each of the three muscles of the lateral abdominal wall.

They originate at the pubic bone, run up the abdomen on either side of the linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs.
The pyramidalis muscle is small and triangular. It is located in the lower abdomen in front of the rectus abdominis.

It originates at the pubic bone and is inserted into the linea alba half way up to the umbilicus.


Abdominal organs


The abdomen contains most of the tubelike organs of the digestive tract, as well as several solid organs. Hollow abdominal organs include the stomach, the small intestine, and the colon with its attached appendix. Organs such as the liver, its attached gallbladder, and the pancreas function in close association with the digestive tract and communicate with it via ducts. The spleen, kidneys, and adrenal glands also lie within the abdomen, along with many blood vessels including the aorta and inferior vena cava. Anatomists may consider the urinary bladder, uterus, fallopian tubes, and ovaries as either abdominal organs or as pelvic organs. Finally, the abdomen contains an extensive membrane called the peritoneum. A fold of peritoneum may completely cover certain organs, whereas it may cover only one side of organs that usually lie closer to the abdominal wall. Anatomists call the latter type of organs retroperitoneal.

Surface landmarks of the anterior abdomen

In the mid-line a slight furrow extends from the ensiform cartilage/xiphoid process above to the symphysis pubis below, representing the linea alba in the abdominal wall. At about its midpoint sits the umbilicus or navel. On each side of it the broad recti muscles stand out in muscular people. The outline of these muscles is interrupted by three or more transverse depressions indicating the lineae transversae. There is usually one about the ensiform cartilage, one at the umbilicus, and one between. It is the combination of the linea alba and the linea transversae which form the abdominal "six-pack" sought after by many people.

The upper lateral limit of the abdomen is the subcostal margin formed by the cartilages of the false ribs (8, 9, 10) joining one another. The lower lateral limit is the anterior crest of the ilium and Poupart's ligament, which runs from the anterior superior spine of the ilium to the spine of the pubis. These lower limits are marked by visible grooves. Just above the pubic spines on either side are the external abdominal rings, which are openings in the muscular wall of the abdomen through which the spermatic cord emerges in the male, and through which an inguinal hernia may rupture.

One method by which the location of the abdominal contents can be appreciated is to draw three horizontal and two vertical lines.

Horizontal lines

Front of abdomen, showing surface markings for duodenum, pancreas, and kidneys.
The highest of the former is the transpyloric line of C. Addison, which is situated half-way between the suprasternal notch and the top of the symphysis pubis, and often cuts the pyloric opening of the stomach an inch to the right of the mid-line. The hilum of each kidney is a little below it, while its left end approximately touches the lower limit of the spleen. It corresponds to the first lumbar vertebra behind.


The second line is the subcostal line, drawn from the lowest point of the subcostal arch (tenth rib). It corresponds to the upper part of the third lumbar vertebra, and it is an inch or so above the umbilicus. It indicates roughly the transverse colon, the lower ends of the kidneys, and the upper limit of the transverse (3rd) part of the duodenum.

The third line is called the intertubercular line, and runs across between the two rough tubercles, which can be felt on the outer lip of the crest of the ilium about two and a half inches (60 mm) from the anterior superior spine. This line corresponds to the body of the fifth lumbar vertebra, and passes through or just above the ileo-caecal valve, where the small intestine joins the large.

Vertical lines

The two vertical or mid-Poupart lines are drawn from the point midway between the anterior superior spine and the pubic symphysis on each side, vertically upward to the costal margin.
The right one is the most valuable, as the ileo-caecal valve is situated where it cuts the intertubercular line. The orifice of the vermiform appendix lies an inch lower, at McBurney's point. In its upper part, the vertical line meets the transpyloric line at the lower margin of the ribs, usually the ninth, and here the gallbladder is situated.
The left mid-Poupart line corresponds in its upper three-quarters to the inner edge of the descending colon.

The right subcostal margin corresponds to the lower limit of the liver, while the right nipple is about half an inch above the upper limit of this viscus.


Regions of the abdomen


9-region scheme

Surface lines of the front of the thorax and abdomen.
These three horizontal and two vertical lines divide the abdomen into nine "regions." (Note that "hypo" means "below" and "epi" means "above", while "chond" means "cartilage" (in this case, the cartilage of the rib) and "gast" means stomach. The reversal of "left" and "right" is intentional, because the anatomical designations reflect the position on the patient. )

1. right hypochondriac/hypochondrium
2. epigastric/epigastrium
3. left hypochondriac/hypochondrium
4. right lumbar/flank/latus/lateral
5. umbilical
6. left lumbar/flank/lateral
7. right inguinal/iliac
8. hypogastric/pubic
9. left inguinal/iliac

4-region scheme

Another way of dividing the abdomen is by using 4 quadrants:
1. right upper quadrant (RUQ)
2. left upper quadrant (LUQ)
3. right lower quadrant (RLQ)
4. left lower quadrant
(LLQ)

http://en.wikipedia.org/wiki/Abdominal_muscles

Truth About Training The Abdominal Muscles

The fact that millions of Americans desire a trim waist is what keeps the ab equipment industry booming. Unfortunately, many of the abdominal exercise gadgets on the market are ineffective and sometimes even unsafe. The advertisements for these products perpetuate misconceptions about what really works and what doesn't.


"Trim" is a word used frequently in ab products. In reality, no exercise equipment will trim or reduce your waist. If you haven't heard by now, you cannot spot reduce fat (except by liposuction!). So don't believe ANY abdominal toning equipment advertisement that promises to decrease fat around your waistline. The fact is that ab exercises will train your abdominal muscles, but you will have the same layer of fat sitting on top of these muscles unless you create a calorie deficit by burning more calories than you consume. The most effective combination is aerobic exercise, strength training and healthy eating habits. You might not like this answer, but it is the only one that will work in the long run. Don't look for quick-fixes--as we all know, if it sounds to good to be true, it probably is!



Many people are on a quest to achieve a "flat stomach". The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. Unfortunately for many people it's not physiologically possible to achieve a flat-stomach. Our abdominals aren't designed to be flat. Instead, the abdominal muscles form a rounded, not flat, shape. Gender, age, and individual body types can effect the size and shape of your abdomen. This is especially true of many healthy and fit women who, when they reach about 40 years old, tend to get a lower abdominal "pooch" due to hormonal changes.

So instead of worrying about something you can't change, try focusing on something you can--like your posture. Poor posture can contribute to a "pot belly" look, while good posture can add to a trimmer-looking physique. Good posture consists of a slight bending of the knees, contracting the abdominal muscles to point the tailbone toward the floor, and keeping your shoulders back and your head balanced on your neck (not leaning forward). Think of a string attached to your head which is being pulled upward. Better posture will make you feel taller and slimmer.


As mentioned earlier, ab exercises won't reduce fat from your waistline. Genetics, age and gender determine the shape of your abdomen. That said, with the proper exercises, you can improve the abdominal muscles. The abdominal muscles react to resistance training just like any other muscle group. Performing 100 biceps curls is not the proper way to overload the biceps--neither is doing 100 crunches to work the abdominals. Effective exercise will fatigue muscles in less than 20 repetitions and will produce better results.
You can achieve results without any equipment. You can even work your abdominals by performing a "pelvic tilt" while sitting in a chair. This method can strengthen your abdominals for better posture and for supporting the back. People with weak abs find this very helpful and easy to do. Other exercises:


Standard Crunch: Lie on back with knees bent. Lift your shoulders off the floor, concentrating on moving your ribs towards your hips. Pretend a grapefruit is under your chin so you don't move your head. Easier: hands on chest. Harder: Hands on sides of head, but don't pull on head. Hardest: Hands straight out above head. Go slow and keep breathing. Try 2 seconds up, hold for 2 seconds, then 2 seconds going down.


Reverse Curl: This targets the lower fibers of the front abdominal muscle and also the side abdominals. Lie on your back and bend your knees toward your chest as far as is comfortable, keeping hips on the floor. Contract your abdominal muscles to lift hips off the floor and bring knees toward chest. Don't swing your legs! Concentrate on using your abs to lift your pelvis toward your lower rib cage. Go slow and keep breathing. Easier: Hands on floor. Harder: Elbows on floor, hands in air.


Combination Crunch: Do the standard crunch and the reverse curl at the same time. If you need a challenging ab exercise, this will work great.


Ab Exercises on the Ball :There are some legitimate ab products like the exercise ball (aka swiss, gym, stability ball, Fitball), which has been used by physical therapists for decades. It's one of the safest and most effective training devices for the abs and low back. Lying on the exercise ball, your hips curve down so you start your exercise at a greater range of motion than you would lying flat on the floor. This means more of the abdominal muscle gets trained.


http://www.simplefitnesssolutions.com/articles/ab_muscles.htm

Lower Abdominal Exercises

The abdomen is one important part of the body that is composed of several muscles. The muscles are divided into groups; each has its own role to play. Of the muscle groups available, the ones located at the lower abdomen are considered by most fitness experts as the most difficult to trim and develop. It is for this reason that lower abdominal exercises are created to help people obtain the strongest and sexiest abs possible.
The lower abdominal exercise is created and introduced by fitness experts themselves to help people develop a six-pack abs. Although that helpful in toning abdominals, the technique itself won’t make a big difference when used alone. Yes, it is not that effective when not coupled with proper diet and a healthy lifestyle. This is the reason that experts highly recommend people to do the exercises while maintaining a proper diet. If possible, one should perform the lower abdominal exercise techniques along with other healthy cardiovascular activities like jogging, cycling, walking, and swimming.

Below are said to be the most effective and powerful lower abdominal exercises that most fitness professionals have been using. Take note of the following:

Side Crunches – You can do this lower abdominal exercise by first lying on your back. Bend your knees together and twist your waist, allowing your legs to lie on top of each other. Your legs must be facing to one side of your body in this case. Proceed by ensuring that the blades of your shoulder are lying flat on the ground at an even manner. When the right position is obtained, breathe out while lifting the upper part of your body off the floor. Doing this will allow you to feel a contraction on the oblique group of your abdominal muscles. To obtain the best results, repeat the steps from top to bottom by focusing on the other side of your body this time.

Reverse Crunches – Another popular lower abdominal exercise to practice, reverse crunches can be performed by doing nothing but the initial step – lying on your back. When done, place your hands at your sides and raise your legs straight upwards. While doing the knee bend, exhale. Then, curl the lower part of your body towards your chest. This time, inhale and let your legs return to the starting position. This lower abdominal exercise requires you to squeeze your abdomen, and to get the best effects, repeat the steps.

Lying Scissors – Start this exercise by again lying on your back. When lying, see to it that your palms are facing down the floor just under your lower back. Outstretch your legs, and begin to exhale while raising your legs alternately. Observe a slight bend on them. As you lower your legs, breathe in. Repeat the steps for a number of times, as required.
The good thing to know about the above mentioned lower abdominal exercises is that you can do them even at the comfort of your own home. They are easy to perform and require no specialized equipment just to make the workout successful.

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Abs Workout Tips


Sculpt hot abs for beach season with 2 killer workout tips and 1 simple eating tip that will help you get the best results quickly. The latest and greatest ab exercises, postural exercises, and eating solution that works.


Incorporate Multi-directional Ab Exercises David Grisaffi author of Firm and Flatten Your Abs explains that your abs are one of the most dynamic areas of the body and if you want hot abs then you need to move in a very dynamic way that covers every plane of movement. Crunches, knee raises, leg raises and planks only address flexion and stabilization while multi-directional ab exercises address all ab movement including Flexion, Extension, Stabilization, Rotation, Side flexion, Prone, Supine, Seated, Standing, Quadruped, Stable, Unstable. Get started with the hot abs exercises workout and learn some of the most effective multi-directional ab exercises for hot abs.


Work On Postural Muscles: This is by far one of the most overlooked solutions to great abs but it's a super simple one that can really help you get results faster. First you need to take pictures of yourself with a digital camera (front, back, and side views) now print the pics and look at your posture and circle your weak spots. If you have a desk job, drive a lot, wear heels regularly, and/or do a ton of fat burning cardio then chances are pretty high that your shoulders are rounded forward, your lumbar curve is non-existent, and your hips are uneven. All this works to weaken your abs and make them look bigger than they are. If you take a few minutes during each workout to correct these imbalances your body will align in a way that allows your ab muscles to become stronger, smoother and flatter. Watch the video below for a great posture exercise that can help you sculpt hot abs.


Eat Foods that Boost Fat Burning Hormones: A lot of people start slashing calories and ban entire food groups when trying to get hot abs but the key according to David is to eat foods and herbs that boost fat burning hormones and in turn help your body burn off the stubborn fat. Your hot abs diet should include cruciferous vegetables, passion flower, citrus fruits, chamomile flower, omega-3 oils, wild catch salmon, organic dairy, raw nuts and seeds, avocados, rice germ oil, wheat germ oil, green veggies, berries, and apples" and these are only a handful of foods from his 3 step eating plan for Firm Flat Abs.


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