Check out Part 1!

6. Long Arm Crouch
This exercise presents a nice challenge to the upper abs. Lie on the floor, extend your arms placing them behind the head and clasp your arms keeping them next to the ears. Lift your shoulder blades and keep the initial position of the arms, this way, the abs contract in order to perform the movement. If you sense pain in the neck, place one hand behind your head while the other one remains extended. Do 12-16 reps, 3 sets.

7. Reverse Crunch
Lie on the floor with hands behind your head. Position the knees 90 degrees towards the chest with crossed feet. Move the hips by contracting the abs as if you are trying to reach the ceiling with your feet. Because it’s a small movement, concentrate on moving the hips rather then the legs. Do 1-3 sets with 12-16 reps each.

8. Full Vertical Crunch
This exercise involves both the upper and lower body. Lie on your back with legs straight up. Put your hands behind your head and lift the shoulders off the floor. By moving your upper and lower body, make the letter ‘U’. Repeat the letter 12 to 16 times.  For fun, keep one hand on your abs and feel them contract like crazy!

9.  Ab Roller
The Ab Roller…another gimmicky product that just happened to work if you actually used it!  This exercise works your core and helps to build a super strong back and core muscles.  It’s very helpful for those that feel strain in the neck while doing regular crunches. Position yourself in the Ab Roller and grab the bars. Contract the abs by moving the roller with your hands. Do 1-3 sets with 12-16 reps.  If you don’t have an Ab Roller lying around, grab a barbell with rounded weights and use it like a roller.

10. Plank on Elbows and Toes
This is one of my favorite exercises!  Lie on the floor facing down. Lift the body using your elbows and toes. Keep a straight body position from head to toes (try not to stick up your rear end). Contract the abs to keep this position firmly for 20 to 60 seconds. Then lower your body and repeat the exercise 3 to 5 times.  See this page for further details: http://www.getsixpackfast.com/plank-on-a-ball/

1. Bicycle Exercise
   Start by lying on the floor with the lower back flat pressed to it. Place your hands behind your ears. Position the legs about in an angle of 45 degrees above the floor and slowly start moving your feet as if you are pedaling a bicycle. Make the left elbow touch your right knee and the right elbow touch your left knee. Keep a relaxed breathing through out the exercise. Do 2 sets of 60 seconds.
2. Captain’s Chair Leg Raise
   The Captain’s chair is a rack with padded arms that most gyms have.  This is a workout in which the upper body is kept firmly still, while the legs are hanging freely. Move your legs up to bring the body in the position of the letter L. Start with the knees bent for an intense burn. Start with 3 sets of 10 reps.  If you can swing it, do 12-16 repeats and reap the rewards.
3. Exercise Ball Crunch
   The Exercise Ball gives no rests for the abs, because the abs muscles are important for maintaining balance on the ball. Sit on the ball by centering your lower back on it. Place the hands behind your head and crouch the upper body forward toward your hips. If you feel off balance, place the hands on your chest. As you do the exercise, the abs will also keep the body stable. Do 1-3 sets with 12-16 reps. This is a great six pack builder!
4. Vertical Leg Crunch
   Lie on the floor, lift your legs up and cross your knees. Lift the shoulders like you are trying to reach your feet. This will tighten the abs and tighten you hip muscles as well!. Do 1-3 sets with 12-16 reps.
5. Torso Track
   Remember that old thing from the infomercials?  Well, it turns out that it actually is a heck of an ab builder.  The reason it’s not on sale is that the people who bought it wanted a shortcut to six pack abs and you know that can’t happen.  So, grab a Torso Track by the handles and pull backwards without holding your breath; then move forward and exhale. If you feel any back pain that means you’ve gone too far. This movement is fully made by contracting the abs.  Do as many as you can – this exercise will help you achieve six pack abs and will build you lower back muscles and core to help make you super strong.

We’ll finish off this article in Part 2 soon!

What is it?

Proactol is a weight loss supplement developed in the U.K.  and has received favorable press in the nation’s leading newspaper, The Telegraph.  Proactol is highly regarded and has been rated number one for it’s effectiveness, consistency and overall quality by many customers and review sites.  Also, Proactol comes with an amazing 180 day guarantee!  You never see weight loss supplements come with a guarantee – that’s because they don’t work!  An incredible 6 months guarantee, which ensures customer satisfaction and shows their confidence in its incredibly high quality product.

What does it do?

Proactol is a fat-binder that can help you lose up to 6 pounds per week by helping your body to not digest up to 28% of the fat that you eat.  Also known as your dietary fat intake, Proactol helps you to stay healthier by reducing the fat contents of most of the foods you eat.  Everything has some fat in it – from fruits and vegetables to meats and beverages.  Proactol works by reducing your dietary fat intake so that you can lose weight naturally, quickly, and safely.

Proactol has been clinically proven to help you lose weight.  As mentioned above, up to 28% of your dietary fat intake is eliminated thanks to the supplement’s all natural blend of ingredients.  Unlike many competing brands, Proactol is clinically tested and certified for the treatment of obesity and weight management.  This also means that Proactol has been authorized to be sold in any state. It also means that as a customer you can be certain that Proactol is safe for consumption, unlike many competing weight loss products that have no regulatory certificates.

Proactol is FDA approved

Proactol‘s ingredients are 100% organic and 100% natural. It passes all of the guidelines set by the FDA for dietary supplements and also clears the European Union’s EU Directive and can be taken for as long as you require to meet your weight loss and weight management goals.

Proactol Works

Many people want to see fast results.  With Proactol, you will see results in as little as 4 weeks, but the following is their recommended weight loss strategy:

Every customer is unique and individual with different needs. Unlike many of our competitors we cater for customers as individuals and give them realistic targets that they can achieve. Therefore results will vary from customer to customer.

We do recommend that all of our customers should take Proactol™ for at least 120 days so that they can see beneficial results. We are so confident that you will see the benefits within this time that if you don’t we will give you a full refund.

Again, mentioning their rock-solid 6 month, 180 day guarantee.

For more details on the specifics of Proactol, see this external link: http://proactolreviewed.com/review.shtml

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Six pack ab workouts do not necessarily require the use of gyms or expensive equipment. One needs to only have access to a flat floor that is free of obstacles and somewhat padded to protect your back.  A towel will do. One can introduce soft music to accompany the workout or rock and roll to keep you pumped up. This creates a suitable atmosphere for carrying out the workout and is bound to be encouraged to continue with the workouts.

Any ab workout session should be set off with light warm-up exercises. Such warm-up is necessary so as not to hurt the body with vigorous exercise that can lead to the damage of muscle tendons and ligaments. By warming up prior to the main workout, blood circulation is increased, leading to smooth main workout.

Workout 1 – Knee Ups
This workout targets abs, strengthening them and making them stand out. You only need a flat floor. Start by lying down flat on the floor with the face upwards after a alight warm-up. Bend your knees and put your hands either over your ears or at the back of your head. Bring over the bent knees towards the head in a slow motion. Let the bent knees hold in position for a few seconds before returning them back in a slow motion. Do this for 4 reps of 20 times once every day and you should notice the tightening and feel the strengthening of the abdominal muscles less than six weeks. Add this to your routine and carve killer abs in a short time!

Workout 2 – Oblique Cruncher
This ab workout is also intended to strengthen and tighten abdominal muscles. After light warm-up exercises, lie sideways on the floor with the knees bent. Depending on which side you lie on, put one of your hands under your head. Hold your upper knee with the free hand and bring it up to the head while leaving the other knee in place. Do this several times then change over and do the same with the other knee and hand. Carrying out this workout once a day on a daily basis should produce results in less than six weeks. This can also be turned into an abs routine workout.

To successfully build your abs, you need to address the issue of fat content in your abdomen and the whole body system. How fast you get the six-pack abs depends on the quantity of fat in your system. Too much fat may take some time to burn and delay the emergence of the abs. If you have less fat then you may realize results in few weeks.

Everybody appreciates having six pack abs. However, not everybody knows how to gain the same. You can gain abs through tested and approved ab workout programs. However, not every ab workout program may be suitable for everybody. With an appropriate workout program, you should be able to develop your abs in under six months.

While it may be good to build your abs in order to have a body that can be appreciated by anyone, maintaining them is paramount. Abs take time and effort to develop and it becomes necessary to maintain them. This can effectively be done by having abs routines. These are regular workouts that you need to stick to in order to maintain your figure. Benefits of abs routine are varied and include strong sexual appeal, eradication of back pain, physical fitness, self-confidence and overall body transformation.

Diet too plays a major part in maintaining your abs. You should stick to foods that encourage the development of the abs and avoid those that have negative effects. Apart from foods, healthy fruits and juices are important in the maintenance of the abs.

This is a simple to do, yet amazing exercise that will leave your abs burning and make your lower back strong.  If you’ve ever felt any pain in your back while doing crunches or other ab workouts, this exercise will work your core and back helping it to shore up!  Get your six pack fast by following this simple exercise:

• Lay on your stomach on the ground resting on your elbows on the ball or BOSU, feet straight out behind you.
• Rest on your toes.
• Lift your hips off the ground so that your legs, back, neck and head are all in a straight line.
• Hold this position for 10-30 seconds, rest and repeat the exercise.
• Be sure to keep tension throughout your core through the entire exercise.

In addition to exercise, chicken is the best source of low-fat protein you can ingest if you want a six pack fast.  Friend chicken with the skin on is not great, but if you buy chicken breasts and roast them,  you’ll only take 114 calories and gain 17.5 grams of protein from a pound of the stuff!

Combine chicken breasts with other healthy roasted foods like carrots and potatoes, add to it a regimen of weight lifting mixed with aerobic exercise 4-5 days per week and your sick pack will start popping off in no time!

One exercise that will surely get you sore is the side plank.  Like all planks, this is an amazing core workout that will help you get a six pack fast.  In summary, the proper way to do this plank is to lay on your side and make sure your body is in a straight line.  With your elbow and forearm on the floor, lift up until you are raised as far as possible from the ground and look like a sideways human bridge.  Hold this position for at least 30 seconds and release.  Work your way up to 60, then 90 seconds.  Do this as many times as you can (c’mon, at least 3 sets) and then turn over on to the other side and repeat.

If having your forearms on the ground is too easy, raise up on to your hand.  Your abs will be sore if you’ve never done this.

If you would still like to add a challenge, raise the arm that is not on the floor and then bring it down through your bridge, then return to the starting position.  Repeat this 10-12 times each set without coming back or touching to the floor!

Get your six pack fast!

Here’s a youtube video showing you a good side plank routine:

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Testimonials

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