Many of you guys find it hard to do ab exercises because they require you to have some equipments like balls or you have to go to a gym and like that. What if you have nothing to start with , just a floor and your room. This gets really frustrating if you can't do the exercises. But here i have collected some of the good exercises to get ripped abs within a month or two. And what it makes them more better or say best are that they donot need any sorts of equipment neither you have to go to a gym to do them. So guys be happy to get these . Do read carefully and do them. I have added picture illustrations so you do it the right way. Enjoy your workouts!!!!!!!!!
look at the bottom (chance to get "an ebook free!!!!!!!!!!!!)

1. Lying leg thrusts. (this one is intense must see!!)
2. Abdominal bicycles.( most useful )
3. Abdominal Scissors
4. Mountain Climber

Hey guys sorry to say but that's it. In today's world it's hard to find freestuffs with good quality.
Hope you have enjoyed these workouts. If you really liked these articles , which are extracted from an ebook , you may want to buy this ebook giving full length exercises and diet systems. If you really want to get a six pack abs this book is the one that's going to make it.

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Assume a pushup position on your hands and feet. Quickly bring one leg in so it’s under
your chest, then immediately pop it back out and bring the other leg in. Keep quickly
switching legs so that it looks as if you were climbing a mountain. To make this more
challenging, try shifting your arms up and back approximately 12 inches each way while
simultaneously switching your legs. If that doesn’t make you break a sweat, I don’t know
what will!

LEFT LEG IN NEAR LEFT HAND
















RIGHT LEG IN NEAR RIGHT HAND

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Start by lying on your back on a mat with both with your arms straight back over your head and your legs straight out at about a 45° angle from vertical. Bring your shoulders off the ground and arms forward while simultaneously bringing your legs and hips up off the ground such that your legs and arms slightly cross over.

START/FINISH

















MIDPOINT

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Start by lying on your back on a mat with both your hips and your knees at 90° angles and your head and shoulders slightly lifted off the ground with your fingers touching the sides of your head (not pulling on the back of your head). Perform the movement by crunching the left side of your upper body off the floor and bringing your left elbow and right knee together simultaneously. Then extend your right knee out and bring your right elbow and left knee together simultaneously. This ends up almost mimicking a bicycling movement in a lying position, except keeping your legs moving in and out linearly instead of cyclically

1. LEFT ELBOW TO RIGHT KNEE


2. RIGHT ELBOW TO LEFT KNEE

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This is a two part exercise – a “halfway down” leg raise followed by a hip thrust.

Start by lying on your back with your head and shoulders raised off of the floor, your hands (palms down) on the mat by your hips, and your legs at a 90° angle from the floor. Slowly lower your legs only half way to the floor to an angle of approximately 45° from the floor. Do not go all the way to the floor with the legs as this promotes an arched back and can put a lot of stress on the lumbar spine.From the 45° position, raise your legs back up to the 90° position. Once the legs are back at the 90° position (no further), thrust your hips off the floor.

1. START DOWN ....................................... 2. HALF WAY

3. BACK TO START POSITION ................. 4. THRUST HIPS OFF GROUND

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Do you struggle to lose belly fat? I bet you think you have bad genetics, don’t you? You probably believe that you’ve tried every possible program or technique out there to try to burn your stubborn belly fat, but it just never seems to work... does it?

I'm sure you’ve seen countless advertisements making “too good to be true” miracle claims, promising that you will lose belly fat EASILY with their “magic” cream, pill or hyped-up infomercial ab-gadget.

Come on now! Let’s get real. I want to make sure that those deceitful marketers have insulted your intelligence for the very last time. Let's get past the gimmicks and get right down to what really works. I want to help you win the battle of the bulge forever. Trust me, it’s easier than you think.

It is important to understand that both proper nutrition and targeted training must work synergistically if you want to lose belly fat at an accelerated pace. So let’s discuss both of these important aspects to ensure that you get on the right path towards achieving your very own set of six pack abs.

The first critical principle to help you get rid of your belly fat revolves around your nutrition plan. It’s important to realize that typical dieting actually PREVENTS your body from losing belly fat. You see, if you follow any diet that forces you to constantly restrict one of the macronutrients (protein, carbs, and fat), something very unfortunate occurs: you will lose weight, but the majority of that weight will come from your lean muscle, NOT from body fat!

Losing lean muscle is the last thing you want to do. It makes you look terrible, and even worse, it lowers your metabolism, which will immediately stop your fat loss plan dead in its tracks! Once your metabolism starts to drop, you will find it almost impossible to lose any body fat at all. As you can see, the wrong diet can have drastic effects on your body.

You see, our bodies are meant to eat a diet full of a diverse array of foods from healthy, natural sources of carbohydrates, proteins, AND fats. This type of nutritional plan provides your body with all of the essential nutrients it needs to function optimally as a healthy and efficient fat-burning machine!

Now let’s talk about the second and equally important principle: how to properly structure your workouts. In order to burn your stomach fat, you need to stop wasting your time performing traditional abdominal exercises such as crunches, leg lifts, and side bends in the hopes of burning your belly fat and love handles.

The truth is you will not lose belly fat by doing exercises that target the stomach area. Unfortunately, most trainees don’t know this. Thus, they spend WAY too much of their training time trying to target their stomach with countless repetitions of various ab exercises.

Now don't get me wrong, performing the correct number of abdominal exercises is important, and when done properly, they can carve the abdominal musculature, strengthen your midsection and help you maintain a healthy back. But the fact is that direct ab exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on multi-joint exercises that primarily work the major muscle groups of the body like the legs, chest and back, while working the abs secondarily as a stabilizer.

By focusing your attention on the major muscle groups, you will stimulate your metabolic rate both during and after your workouts. In addition, you will also increase the level of fat-burning hormones within your body. You simply can’t get this type of metabolic and hormonal response by cranking out endless sets of various types of crunches.

So if you want to lose belly fat fast, try doing some squats, lunges, step-ups, rows, pulls, and a variety of presses and dead lifting movements.

You must also remember to perform each workout at a high intensity. That means no 5-minute rest periods between sets while you try to make new friends at the water fountain! Keep in mind that losing your belly fat for good requires some intensity in your workouts, so you need to be completely focused and “all business” when you are training!

And in case you were wondering, please know this: Anybody who tells you that you can lose belly fat quickly by popping some pill or by sitting on your recliner while watching TV with some "ab-belt" strapped to your belly is lying straight to your face!

I could go on and on about more strategies for losing your belly fat fast, the natural way, but that would be beyond the scope of this article. Start to put even these basic principles into practice, and you will start to lose belly fat faster than you thought you ever could! For more on losing belly fat click here.
The Ultimate Strategy To Lose Belly Fat Rapidly

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I’d be a very rich man if I had a dollar for ever time that someone told me, “My upper abs are getting lean but I still have this pouch of fat on my lower abs.”

Unfortunately, this “upper then lower” fat loss progression is typical for the majority of people. This “lower ab bulge” happens for three totally different reasons. If you are going to achieve flat lower abs, all three reasons must be addressed.

The first reason the lower abs are not flat is simply due to excess body fat. Most people will lose fat on the upper portion of their abs first. Only when these individuals get very lean will they lose the abdominal fat around their belly button area. This excess belly fat problem is only lost by following a well-designed fat loss plan, such as the How To Get Ripped Abs program. This plan will include: high intensity cardio, metabolism-boosting resistance training, and proper nutrition.

The second reason the lower abs bulge out can be related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to “over arch” and push the lower part of your belly out. If you suffer from this pelvic position, your abs will bulge out, regardless of your body fat levels.
To fix this problem, you must perform corrective abdominal exercises and stretch your hip flexors. By incorporating this combination of exercises and stretches into your routine, you can rapidly re-set your pelvis and flatten your abs.

Below, I’ll describe an effective hip flexor stretch and several corrective ab exercises based on your current level of abdominal strength.

Hip Flexor Stretch- Get into the bottom position of a lunge with the back knee resting on the floor. Push your hips forward while maintaining an upright posture. Adjust the distance between your legs so that the shin on your front leg is in a vertical position. Hold for 30 seconds. Repeat on the other side. Repeat the entire process 3-4 times. Note: If you are not stretching on a soft surface (grass, mat, etc.), I suggest that you put a small mat underneath your knee.

Beginner Ab Exercise- Lie on your back. Bend your knees to 90 degrees and place your feet flat on the floor. With your palms down, place them under your lower back. Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll your pelvis backward, thus creating slight pressure on your fingers. This is the starting position. Now lower both legs to the floor without arching your back and releasing any pressure off your hands. To progress, simply straighten your legs several degrees each workout until you are performing this exercise with straight legs.

Intermediate Ab Exercise- Lie on your back. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles, and raising your butt from the floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.

Advanced Ab Exercise- Lie on a decline bench. Flex both knees and hips to 90 degree angles. Bring knees directly toward your chest by flexing the abdominal muscles. Your butt will raise up from the bench. Be sure to maintain a constant knee angle. Return until hips and knees are again extended to 90 degree angles. To increase difficulty, increase the angle of the decline bench.

The third reason for lower belly distension is abdominal bloating, which can be caused by two different problems. The first is constipation. If you are constipated, be sure to increase your water intake and check you diet to see if you are getting enough dietary fiber (25-40 grams daily). If those things are already in check, consult with your physician to achieve optimal bowel functioning.

The second cause of the distention is eating foods to which you are reactive. When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area. If you suspect this to be your culprit, pay close attention to how you feel after eating each meal. Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.

If you are tired of failing to achieve that flat sexy stomach you desire, try this simple yet multi-faceted approach, and flatten your abs forever!




If you're interested in taking your fat-loss efforts to an entirely new level, go to the following site and grab a free fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat - TruthAboutab.com

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When most trainees attempt to achieve six pack abs, they usually begin performing traditional ab exercises like crunches, leg raises, etc. While this makes perfect sense intuitively, these exercises do not give you the most bang for your buck. The problem is that these exercises attempt to isolate your abs at the exclusion of other muscle groups. This “isolation” does little to burn actual calories and thus does little to contribute to actual body fat reduction.

Instead, I prefer to perform exercises that train the abs while simultaneously working the rest of the body. In addition to carving out six pack abs, these particular exercises greatly increase your metabolic rate. Elevating your metabolic rate leads to greater fat loss, which is of the utmost importance when you want visible six pack abs.

You’re probably asking, “What are these little-known exercises?” Although there are many that I use personally and recommend, I will now share with you three of my favorites.

Here they are:

1. Med Ball Slams
   
   
2. Renegade Rows
   
   
3. Tuck Jumps
   
   

Med Ball Slams- While holding a medicine ball, stand with your feet slightly wider than shoulder width. Quickly bring medicine ball behind your head and forcefully throw ball to the ground as hard as possible. The motion should be somewhat like swinging an ax. Bend to catch the ball on the bounce and repeat. Note: I prefer to use a durable, non-bouncing medicine ball for this particular exercise.

Renegade Rows- Start in a push up position with your hands on two dumbbells or two kettlebells. Brace your body with your abs so that your hips do not sag. Next, slightly shift your weight to your left arm and row the right dumbbell/kettlebell towards your right hip. Repeat on other side.

Tuck Jumps- Stand with your feet slightly closer than shoulder width. Quickly bend your knees and lower your body down about 8 inches. Jump into the air explosively and bring your knees up to your chest in a tucked position. Maintain good posture in your upper body. Keep your chest and head up. Land with a full foot contact and repeat quickly.

There you have it, three great fat burning exercises that give your midsection a better workout than traditional ab exercises. Try them out for yourself. You will soon see that you can get an awesome ab workout without performing a traditional ab exercise.

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