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5 Killer Stomach Workouts for Impressive Abs

5 Killer Stomach Workouts for Impressive Abs

Having a well-chiseled six pack is the ultimate fitness goal for many people. And it’s okay if you want some as well.

Having a strong core is of vital importance – not just for aesthetics, but also for improved strength and overall health.

But there’s a problem – many people never succeed in carving out the core of their dreams! For some people, the problem lies in their approach to working out, while others have got their feeding wrong. Either way, there’s a remedy and you can commence your journey to an impressive six pack – starting today!

In this article, we’ll go over the role nutrition plays in carving out the body of your dreams, as well as non-sexy reasons for having a strong core.

I’ll also be sharing some proven stomach workouts and core exercises that’ll help you carve out an impressive ab and then I’ll cap it up by revealing the fool-proof formula for carving out that magazine-worthy core that you desire. So, be sure to stick around to the end, okay?

Why you need rock-solid abs

Believe it or not, there’s actually more to having a strong core than just good looks. Core muscles are required for just about everything we do on daily basis, from sitting, to walking, running and throwing things around.

Before we go any further, though, you should probably know that there’s more to core muscles than just the abdominals (abs), it also includes hip and pelvic muscles, as well as mid and lower back muscles. All these muscles work synergistically to support movement and maintain stability. Here are some benefits of having strong core:

1. It helps your posture.

When you engage in core-strengthening exercises, the thorough working of the torso helps to maintain a balanced posture. The posture balance in turn helps to reduce the risk of vertebrae degeneration and disc herniation…in other words, bad conditions for your spinal cord.

2. It reduces back pain.

Having a strong core also helps to alleviate back pain by providing adequate support for the spine. Research has also revealed that having strong core muscles reduces the risk of back injury during workouts.[1]

3. It improves athletic performance.

You’re going to have a hard time finding a sport that doesn’t rely heavily on core muscles for effective performance. From running, to rowing, baseball, football and tennis, every sport you could possible think of engages the core in one way or the other.

So, if you’re planning to become an athlete, then strengthening your core is absolutely indispensable.

4. It makes life easier on-the-job.

Life will become a whole lot easier for you on the job if you can manage to strengthen your core. And the reason is simple – just about every activity you engage in at work engages your core…from standing to lifting, twisting and even sitting.

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So, if you’d like to be a bit more comfortable and energetic at work, then strengthening your abs and back muscles would be a great place to start.

Nutritions you need for impressive abs

Alright, before we dive into which exercises you should start focusing on, let’s talk about the most important factor in building an impressive figure – what you eat.

If you’re a frequent gym goer, then chances are that you’ve overheard this common saying among gym rats – “abs are made in the kitchen.” Well…they’re not wrong!

Doing 1,000 crunches per day won’t give you magazine-worthy six packs if you’ve got your nutrition wrong. Okay, here’s how it works:

Ab exercises are aimed at strengthening your core muscles, not revealing them.

In other words, you may have a strong core, but until the fat layer above it is torched, it will stay hidden.

This is why your first course of action should be weight loss…which begins with a proper diet.[2] Your daily diet should contain the right amount of macronutrients (carbohydrates, protein and fat) and micronutrients (vitamins and minerals).

So, in order to save yourself a whole lot of frustration and headache down the line, you need to ditch junk foods and start eating clean foods.

5 Amazing stomach workouts for rock-solid abs

Before diving into the specific workouts that will finally send your abs out of hiding, there are a couple of anatomical jargon you need to be familiar with. These are just fancy names for the muscles that make up the abs and they are:

  • Rectus abdominis (front abs commonly known as six-packs)
  • Internal and external obliques (side abs found around the waist).

Got it? Great! Keep those in mind because I’ll be mentioning them a lot in the coming paragraphs.

Now, let’s move on to the actual workouts:

1. Crunches

Regardless of the negative media crunches may have received over the years, one thing is for certain – it works…when done correctly!

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Crunches are great for eliciting muscle activity in the rectus abdominis and this helps greatly in strengthening those muscles.

How to do the traditional crunch
  • Lie on your back, bend your knees and place your feet closely together and flat on the floor. You may want to hold on to something with your toes to make it easier.
  • Place your hands behind your head (without interlocking them) or place them across your chest.
  • Keep your elbows open to the sides.
  • Gently tighten and pull in your abs.
  • Curl forward lifting your head and shoulder blades off the floor towards your knee.
  • Hold it for a moment and lower back down slowly.

Several variations of the traditional crunch have been developed to focus on other core muscles ignored by regular crunches. One of these is the bicycle crunch or bicycle kicks. The bicycle crunch impacts the external obliques (on the side of the waist) in addition to the rectus abdominis and this helps to work the torso.

How to do the bicycle crunch
  • Lie on your back, bend your knees and place your feet wide apart on the floor.
  • Place your hands behind your head without interlocking them and avoid pulling your head with your hands to avoid neck pain.
  • Lift your right knee off the floor, toward the left side of your chest and simultaneously lift your left elbow to meet your right knee.
  • Repeat this process for the left knee and right elbow and keep up this cycle until your abs are thoroughly worked.
  • Be sure to completely lift your shoulder blades off the floor to keep the action concentrated on your core.

Check out this video for how to do the bicycle crunch:

2. Planks

There’s a good reason why plank has gained so much attention in the fitness industry – it works. Not only does it crush the rectus abdominis, it also greatly impacts the external obliques and transverse abdominis.

In simple terms, it rocks your abs in a way regular crunches don’t and also doesn’t give you back pain no matter how long you hold out doing it.

Planks aren’t just a great workout for abs, though, it also does a great job strengthening the arms, shoulders and glutes.

Just like the crunch, there are several variations of the plank, each adapted to focus on specific muscle groups which may have been ignored by others. Here I’ll be discussing just two of them – the front plank and the side plank.

How to do the front plank

The front plank is the basic plank position and it targets your rectus abdominis. Here’s how to do it.

  • Start in the pushup position with your arms placed as far apart as your shoulders and place your feet together.
  • Rest your weight on your forearms, with your palms facing the ground and maintain a 90-degree angle between your shoulders and fore arm.
  • Raise your hip slightly and maintain a straight line from your head to your feet.
  • Hold the position for as long as you can before your form collapses.
  • Rest for a few minutes and repeat.
  • Aim for 3-5, 30-120 seconds sets per workout and it should get you shaking!
  • If this isn’t challenging enough, raise an arm and a leg to increase the difficulty level.

How to do the side plank

Apart from strengthening the front abs, the side plank also comes with an added advantage of working the external obliques and transverse abdominis, thus helping you to carve out that dreamy physique you’ve always desired in your midsection. Here’s how to do it:

  • Lie on your right side, supporting your body by placing your right forearm on the floor.
  • Place your left leg on the right leg while maintaining this position
  • Lift your hip off the ground maintaining a straight line from your shoulder to your feet.
  • Lift your left arm into the air to maintain balance.
  • Hold this position for as long as you can (one – two minutes is fine).
  • Rest for a few minutes and repeat for the other side.
  • Aim for 3-5 reps per workout.
  • To increase the difficulty level, you can raise the leg on top.

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3. Russian twists

The Russian twist is an amazing workout that works just about every muscle in your core as you twist from side to side. The obliques are the more obvious beneficiaries, though, as the side-to-side motion really impacts the torso and helps to carve out an impressive side.

And just like the other workouts listed so far, no serious gym equipment is required. All you need is some space on the floor and the will to keep going!

How to do the Russian twist
  • Sit on the ground and bend your knees such that there’s a 90-degree angle between your upper and lower legs.
  • You may place your feet under something immovable or lift them slightly off the floor.
  • Tilt your back towards the ground at an approximate angle of 45-degrees with the ground.
  • Hold your arms straight before you and twist as far as possible to one side before doing the same thing for the other side.
  • To kick things up a notch, hold a mildly heady object in your hands as you twist from side to side.
  • Aim for 10-12 reps on each side, rest and repeat the process 3-5 times.

4. Hanging leg raise or knee raise

This is another exercise that will rev up your core and leave your abs strengthened for days. The most beautiful thing about this workout is its scalability. You can start off with bent knee raises, then you can move on to straight leg raises and ultimately to toe-to-bar raises.

How to do the hanging leg raise or knee raise
  • Grab the pull-up bar, ensuring that your arms are straight and your feet are totally off the ground.
  • Straighten your legs and keep them firmly together all the while.
  • Tighten your abs and use your core to raise your straightened legs forward until they form an angle of 90-degrees with your midsection.
  • Hold this position for a few seconds and slowly return your legs back to their normal position.
  • For the knee raise, bend your knees before raising them to an angle of 90-degrees with your midsection.
  • For either movement, make sure you get your legs up using only your core. Avoid swinging them up with momentum.
  • To make things a bit more challenging, try placing a medicine ball between your ankles or knees.
  • Aim for 3-5 sets in the 10-15 rep range and you midsection should be burning for days to come.

5. Ab-wheel roll-out

Alright, this one may require a trip to the gym but trust me, it’ll be worth every minute of your time.

If there’s one thing those infomercials got right, it’s the fact that ab wheels produces better muscle activation than crunches and leg raises.[3]

As you roll out on the wheel, your trunk is forced to fire actively in order to maintain the neutrality of the spine and prevent collapsing due to gravity and your body weight.[4] In order words, it does a great job of crushing your abs and carving out those much-desired six packs.

How to do the ab-wheel roll out
  • Get into a tabletop position and place some pads under your knees for protection.
  • Place your hands on the ab wheel and take a deep breath.
  • Push your belly backward to prevent it from sagging as you roll out.
  • Roll out the wheel as far as you comfortably can and keep your core tight all the way.
  • Hold the position for a few seconds and roll back in, fully engaging your abs as you do so.
  • To kick things up a notch, strap on a backpack containing some weight as you roll in and out.
  • Aim for 2-5 sets in the 10-15 rep range and you’ll definitely feel it in your abs for days to come.

Bonus Tip: Your other muscle groups

Before you dash off, don’t ignore other muscle groups!

Here’s a little fact you need to wrap your head around – doing only ab exercises won’t give you six pack! Here’s why:

Your abs are invisible because it’s covered by a heavy layer of abdominal fat.

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Excessive body fat results from calorie surplus, which means you take in more calories than you burn. And the abdomen is just one of the several fat-storage spots in the body.

So, lowering your total body fat should be the first course of action and that requires a full body workout.

Contrary to what some marketers would have you believe, you can’t directly target abdominal fat for elimination, there’s simply no scientific evidence behind this hocus pocus.[5]

Although research has revealed that training a particular muscle group does increase lipolysis (conversion of fat into energy) and blood flow in that area, the effect is usually too negligible to matter.

So, training a particular muscle group doesn’t make them cannibalize the fat covering them, although it does help those muscles to consume more energy as they get bigger.

You may do hundreds of crunches and leg raises until your abs almost explode, but you still won’t see those abs if you don’t reduce the percentage of your total body fat 15% or less.[6] Fat loss is a full-body process and that means you need to stick to a calorie deficit and train all muscle groups to achieve it.

The bottom line

There are no magic tricks to carving out an impressive core! If you want great abs, you need to do three things – eat right, train right and burn fat!

And no, this isn’t going to happen overnight, so you’ll have to commit months to the stomach workouts listed above, as well as full-body exercises to achieve your goal.

Here’s the thing, though – you can do it!

Start today, take it one day at a time and a few months from now you’ll look in the mirror and love what you see. Stop sitting around, get out there and get it done!

Featured photo credit: Unsplash via unsplash.com

Reference

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Richard Adefioye

Richard has a unique passion for healthy living and productivity.

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Last Updated on April 6, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

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