ABDOMINAL WORKOUT TIPS

It can take a lot of searching to find the best abdominal workout. Strengthening the muscles in this area can take a lot of trial and error. You'll know you found proper technique and a good routine when you feel sore afterward. Your abdominal workout includes more than just your abdominal exercises. You need to avoid junk food and allow your body a healthy balanced diet. Cardio is also a key element and when combined with the other two can help you find that six pack you're been searching for.

An exercise ball is a great way to begin with your Abs. You can do a sit up right on top of the ball. You'll want to lie on your back with the middle pressing o the ball. Next, fold your arms over your chest and begin to raise your upper body using your abs. Be sure to keep your head in line with your back. Do this exercise slowly keeping your technique.

The captain chair is an exercise done using a machine in the gym that looks like a bottom less chair up on stilts. Using your arms you'll hoist yourself up and rest your feet on the side rails. Next, you'll push your feet up until they come around level with your waist, keeping your legs straight and together. I love this machine because there's so many variations. You can bed your legs at the knees and crunch them up and also do the crunches side to side to work your obliques. The lower Ab muscles are the hardest to work and they are worked here with these exercises.

The bike crunch is a great exercise also. Lie on the floor with your back pressed against it. Use your elbows to touch your knees as you move your knees toward you in the air. Be sure to use your Ab muscles, not your arms and legs. This works best in three sets of 15-20 reps.

Whatever exercise you choose, you want to do them in group sets allowing your muscles a short rest period in between. Fitness experts recommend Ab workouts 2-3 times a week. Working them everyday doesn't give the muscles time to recover. Every time you work a muscle hard, the muscle tears so you must rest them for them to recover and build. Whatever exercise you choose, don't forget the cardio and don't underestimate the power of Yoga. Yoga helps build your core which is the center of your body so grab your mat and add Yoga into your abdominal workout routine.

THE SEXY SHOULDERS, HIPS, THIGHS, BUTT AND BELLY PLAN

This workout routine combines strength moves with intervals of fat-blasting cardio to give your he sexy definition you want. Do it twice a week and for the best results do an additional 30 minutes of any cardio you like such as jogging, jumping rope, biking or fast walking. I prefer running myself...I am a runner after all and you feel amazing after a good run. All you need is a pair of dumbbells, a sturdy bench or chair and one or two fluffy pillows and a little space..your living room, bedroom, wherever you choose.

1. Elevated Single-Leg Lunge with Biceps Curl-works your legs, butt, abs, back and arms. First warm up with five minutes of cardio. Then, stand three to four feet in front of a bench or chair with your back to it. Hold a dumbbell in each hand, arms by sides, palms facing forward and lift left leg behind you and rest toes on bench. Next slowly bend right knee and lower into a lunge as you curl weights up toward shoulders. Lower arms and return to start leaving foot on bench. Do 10 reps, then switch legs. Repeat on both legs.

2. Wood-Chop-works your legs, butt, abs, back, arms and shoulders. Stand with fee hip-width apart, holding one weight with both hands. Bend knees and squat, bringing weight to floor outside left foot. Stand up, bringing weight close to and across body, then over right shoulder. Squat again, swinging weight down toward left foot in a chopping motion. Do 10 times then switch sides. Repeat.

3. Kneeling Row-works your back, shoulders and the backs of your arms. Stand with left side facing a bench or ottoman, holding a weight in right hand. Lean forward with back flat and rest left hand and left knee on bench or table or whatever, letting right arm hang down toward floor, palm facing in. slowly pull weight up by side, lower arm and repeat. Do 15 reps, switch sides and repeat. If you can't find a bench or anything to use I have done this simply on the floor. Do a second cardio interval of 5 minutes now.

4. Incline Chest Press-works your arms, chest and shoulders. Sit on floor with knees bend, feet flat. Lean back on a couple of pillows so your upper back is about a foot off floor. Hold a weight in each hand at your shoulders, palms facing forward. With abs engaged to support your back, press arms straight up and bring weights together, squeezing chest muscles, as shown. Bring weights back down; repeat. Do two sets of 15 reps.

5. Single-Leg Triceps Dip-works your thighs, abs, back and the backs of your arms. Sit on the floor with knees bent, feet flat. Place hands behind you, fingertips pointing toward feet; straighten arms to lift hips off floor and extend left leg up about 45 degrees. Then slowly bend elbows and lower butt toward floor, without letting it touch, pause then straighten arms to press back up. Do 15 reps then switch legs and repeat both sides.

6. Side Lunge with Shoulder Press-works your legs, butt, arms and shoulders. Stand with feet hip-width apart, holding a weight in each hand, elbows bent, dumbbells by shoulders, palms facing forward. Take a giant step to the left, bending left knee and lowering into a lunge, keeping right leg straight and toes pointing forward. Pressing with the heel of left foot, step back to start as you press left weight overhead. Do 10 times, then switch sides. Do another set on each side. Do a third 5 minute cardio blast here.

7. Mountain Climber-works your legs, butt, abs, back, arms, chest and shoulders-squat down and put your hands on floor, directly under shoulders. Pull belly in and hop feet behind you into a plank position up on your toes, with body in a straight line from head to heel. Keeping abs tight, hop right foot forward, bringing right knee in toward chest, then immediately switch sides, hopping left foot forward and right foot back. Do 20 times quickly and repeat.

8. Leg Lift-works your abs-lie on your back with hands in a V under your butt, legs straight up in the air and squeezed together. Pull belly in, exhale and lower legs until they are about six inches off floor, or as far as you can while still keeping abs tights and lower back flat. Hold for one count, then lift legs back up to start. Do two sets of 10 reps.

NEED A LITTLE EXTRA BELLY HELP?

Here's an additional three exercises to help blast your belly fat...please don't forget the cardio

1. Double Crunch-lie on your back with knees bent 90 degrees and lifted, shins parallel to floor; rest hands behind head, elbows wide. Pull belly in and lift shoulder blades off floor as you bring knees in toward chest, curling pelvis toward shoulders as you lift, lower back to start and repeat. Do two sets of 15 reps.

2. Twisting Plank-get down in a raised push-up position but with your forearms on floor, shoulder width apart, palms flat, body in a straight line from head to heel. Pull belly in tight and rotate your body left, lowering left hip, pause, then return to the starting position and twist to the right. That's one full rep. Do two sets of 10 reps.

3. Roll-Down-sit on floor with knees bent and feet flat; reach arms forward, palms facing each other pull belly in, inhale and slowly roll yourself down to floor, one vertebra at a time, back curved like a C, until your shoulder blades touch the ground. Exhale and slowly roll back up to the starting position. Do two sets of 12 reps.

You don't have to spend hours in the gym to stay in shape. Take your dog for an extra walk every day for some extra cardio, squeeze your butt when you take the stairs at work, a little bit can go a long way and is better then nothing. Have fun!