There are of course many ways to train your abs – with weights or without; or using any one of those many ingenious (but largely ineffective) machines, gadgets and devices that are out there.

But here are some bodyweight only exercises which can be performed daily, and which together may be just about thebest abs workout you can do.  In fact they will not only train your abdominal muscles but also your lower back, core and oblique muscles; as well as improving the circulation and performance of your vital organs.

Click Here to see the exact steps that “ordinary guy” Alex Miller used to lose 36 pounds of body fat and FINALLY get six-pack abs.
Check out Alex’s inspirational pictures and also the Q&A we put together on how he achieved these results (very informative and inspirational!)

Start with the stomach flattener

Stand with your feet shoulder-width apart, arms hanging loose by your sides.

Breathe in deeply through your nose keeping your stomach flat.  Squeeze and contract your abs as hard as you can while forcing all the air from your body, holding as hard a contraction as you can while your lungs are empty.

Repeat for as long as you can, aiming to maintain at least 5 minutes of the exercise.

Now The Vacuum

Stand with feet shoulder-width apart, bending over, your hands on your knees.

Breathe out completely and then lift up a little, holding the breath, and pull your stomach in as far as possible, contracting the muscles hard.

Hold for 5-6 seconds, then release and breathe in.

Repeat for 10 reps if you can.

Now, deceptively simple twists;

Stand feet shoulder – width apart, arms hanging loose at your sides.  Simply turn back and forth allowing your arms to swing naturally, your hands slapping gently into your lower back.   This is a relatively gentle exercise, it’s true, but it will have a surprisingly stimulating effect, helps improve circulation and flexibility as well as working directly on the oblique muscles, helping to get rid of those dreaded “love handles”.  You can do anywhere between 50 and 100 reps as time allows.

Move on to torso bends

These work the entire core area, lower back especially, which is vital if you’re to get really lean abs.

Stand feet shoulder-width apart, knees slightly bent, hands on hips.  Bend as far back as you can, without straining; then bend forward bringing your head towards your knees while squeezing your abs.  Repeat – aiming for 20 reps.

Side-bends

Similar to the above, but bending to the side.  Start with right arm by side, left arm stretched above your head; and bend to the right pushing your right arm as far down your right leg as you can.  Flex in this position; your right arm moving up and down an inch or two, and do as many reps as you can.  Repeat on left side.

Side-bends with both hands above head

Interlock your fingers and stretch your arms above your head, palms pointing up.  Bend to the right and hold your furthest stretch for a count of 8, feeling your back and ab muscles working.  Do 6-8 reps then repeat on your left side.

Torso circles

Stand feet shoulder-width apart, hands on hips.  Bend back and to the side, then down forward and round, your head making as big a circle as you can.  Feel your abs and, especially, your obliques, working to the max to balance your body.  Aim for 10 reps and then reverse direction.

Carving out perhaps just 20 minutes each morning to do these few simple exercises will start your day with the very best abs workout, a superb complement to your gym and weights work.

If you want to get a lean, toned and shapely stomach in the shortest time then click here for access to these great free downloads
Mike Geary’s – Insider Secrets For A Lean Body (e-book)
Tom Venuto’s – Six Pack Abs Revealed (e-book)
David Grisaffi’s – Posture & Core Conditioning (e-book)
Mike Geary and Jeff “Muscle Nerd” Anderson (90 minute MP3 audio)

Enjoy!

Steve

© 2011 Effective Ab Workouts