Fergie Great Abs

3 Simple Free Workout Routines To Get Ripped Abs Without Even Doing 100 Abdominal Exercises

We all have the potential to create a ripped midsection but until the layer of fat covering your gut is reduced your abs simply won’t be visible.

So how do you get rid of this layer of fat to expose the amazing abs beneath? Do you need to do 100 abdominal exercises to get it?

Simply put you need to be burning more calories than you consume through a balanced fitness program including weight training and cardiovascular exercising (running, jogging, cycling etc.). Just doing 100 abdominal exercises will not be having much effect as combined with these.

Here we will mention some good exercises that are effective, safe, and can be done almost anywhere. Remember, persistence is the key. Your abs need to be exercised every single day to give you visible results.

Almost any expert can give you a 100 abdominal exercises. Here we mention a couple of easy-to-do, great exercises for flat abs and they are 3 simple free workout routines to get a ripped abs without even doing 100 abdominal exercises every day.

1. Bent Knee Sit-up

Sit down on a sit-up board and hook your feet under the strap. With your knees bent to about 45 degrees put your hands behind your head and your chin on your chest (this will put a slight bow in your back).
From this position, inhale and lie back until your lower back touches the board. Exhale as you raise back up to the starting position.

2. Alternating Twisting Sit-Up

Sit down on a sit-up board and hook your feet under the strap. With your knees slightly bent, put your hands behind your head and your chin on your chest.

Twist your upper body to the right. Retaining this position, inhale and lower your torso down until your lower back touches the board. Return to the starting position and exhale.

Now twist your upper body to the left and repeat the same movement. A movement to the right and left is considered one repetition.

3. Tummy Isometric Crunch

First exhale, and then suck in your tummy as much as you can. Hold this position for fifteen seconds. Then relax and breathe normally.

Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime. However, if you have high blood pressure, do not hold your breath for extended periods of time.

You can do these 100 abdominal exercises till the cows come home but they must be part of a good overall workout routine…including cardio work and proper nutrition to lower your body fat percentage.

Also never take for granted the numerous benefits that proper amounts of sleep can give to you. Aside from always feeling refreshed in the morning, you’ll have more energy and motivation to continuing doing these ads exercises to achieve your ripped midsection.

If you have a large layer of body fat covering your abdominals, even the best ab exercise including doing 100 abdominal exercises is not the solution. It is only once this fat layer has been considerably reduced that it is the time to work your way through the best ab exercise list.

If you want more information about how to reduce your fat and get ripped abs the fast and proper way, discover these Free tips on training & nutrition insider secrets for a lean body and maximum weight loss and fitness results in record time.

Article Source: http://www.eArticlesOnline.com

Fergie Great Abs Fergie Great Abs

Top 10 effective Ab Exercises to try

1. Bicycle Exercise
2. Captain’s Chair
3. Exercise Ball Crunch
4. Vertical Leg Crunch
5. Torso Track
6. Long Arm Crunch
7. Reverse Crunch
8. Full Vertical Crunch
9. Ab Rocker
10. Plank on Elbows and Toes

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Cardio Exercises

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Lebron James Dunk

The Top 3 Exercises For Boosting Your Vertical Leap

For basketball player and volleyball players, having a strong vertical leap is essential for increasing your level of play. Whether you are going up for a rebound in basketball or hitting a spike in volleyball, a high vertical leap makes it much easier.

The following list details the best exercises for helping an athlete increase their vertical jump.

1. Toe Raises – This exercise helps build the strength in the calf muscles. Toe raises can be performed with or without weight. A toe raise machine can be used if you are doing this exercise in a gym and if you are doing them at home you can use a thick piece of wood or a stair. Start with your heels hanging over the edge and then rise up onto your tip toes. Then lower back down and repeat.

2. Step Ups – This vertical jump exercise helps to build up the quad muscles which are essential in jumping. For this exercise a chair or a bench can be used. Start with one foot on the bench and simply step up onto the bench. Then step back down and repeat with the opposite leg. The exercise can be done with or without weight.

3. Squats – Squats are one of the best exercises for increasing overall leg strength. A squat rack can be used at the gym or you can perform your squats without weight. Start in an athletic stance and start to bend at the knees like you were going to sit down onto a chair. Continue to lower yourself until your thighs are parallel to the ground. Then rise back to a standing position. Make sure to keep your back straight and look forward while performing the squat. Squats are often performed with improper form and you should make sure to work with a trainer when doing them for the first time. This will ensure that you learn proper form and do not injury yourself.

If you are looking to increase your vertical jump, performing these three exercises is essential. Make sure to measure your vertical jump height before starting any program so you have a base measure to gage your results from. This will allow you to see what is working to help increase your vertical jump and what is not.

For more info on increasing your vertical jump and a full listing of the best vertical jump exercises browse over to our listing of the best vertical jump programs and start now!

Health-and-Fitness Article Source: http://www.eArticlesOnline.com

You can also try these exercises to improve your vertical jump.

Box Squats with bands
Static Hip Flexor Stretch
50-Rep “Rhythm” Squats
Snatch Grip Deadlifts
Depth Jumps
Reverse Hyperextensions
Dumbbell Swings
Split Squats
“Pogo Jump” Warmup
Trap Bar Deadlifts off 4” box
Standing Backward Medicine Ball throw
Power Clean/Power Snatch
Weighted Ab Work
Push Jerk
Vertical Jumps

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Shaquille O’Neal “Shaq” Basketball workout

Height 7 ft 1 in (2.16 m)
Weight 325 lb (147 kg)
Born March 6, 1972
Nationality American
Draft 1st overall, 1992


Shaq barball curl

Shaquille O’Neal or simply “Shaq”, is an American professional basketball player(NBA) and regarded as one of the most dominant players in Basketball history. To maintain his dominance on the court, these are a few weightlifting exercises he preformed.





Leg Press

2 warm-up sets of 20-15 reps,
then 3 sets of 12-6 reps


3 sets, 8-10 reps

One-Legged Press

3 sets, 8 reps


Seated calf-raise

3 sets, 12 reps

Leg press calf-raise

3 sets, 12 reps

Standing calf-raise

3 sets, 12 reps


Dumbbell bench press

3 sets, 6-12 reps

Dumbbell incline press

3 sets, 6-12 reps

Dumbbell flyes

3 sets, 6-12 reps


Cable pull-downs

3 sets, 6-12 reps

Dumbbell or machine rows

3 sets, 6-12 reps


3 sets, 6-12 reps


Barbell curls

3 sets, 6-12 reps

Dumbbell curls

3 sets, 6-12 reps


Triceps cable push-downs

3 sets, 6-12 reps

Lying triceps extensions

3 sets, 6-12 reps

Machine dips

3 sets, 6-12 reps


Dumbbell military press

3 sets, 6-12 reps


Bender Beginner Workout 2 Days Per Week
Bender Glasses

Here you go Bender!

You can do all of these at home without weights.







Push Ups/Bench/Incline Press



Power Clean






Side Crunches



Back Extensions






Now “Let’s GO!”


Jessica Alba Beach Babe

Jessica Alba Beach and Movie Star Body

Jessica Alba works out and keeps fit by walking her dog in Hollywood Hills.

– Warm-up for 10-15 minutes to bring your heart rate up on the treadmill or elliptical

– 45 minutes – 1 hour of cardio 5 days a week.

– The hot bodied actress does crunches while lying on an exercise ball.

– Lunges to strengthen and tone the quadriceps muscles, gluteal muscles and the muscles comprising the hamstrings.

– 10 minute cool down on the treadmill or elliptical to bring your heart rate back down

Jessica Alba Swimsuit

Jessica Alba Waterbottle

She also drinks plenty of water through out her day.

What Does Jessica Alba Eat?

“Everyone in my family is heavily overweight. I wanted to be healthier, so I started cooking for myself when I was 12 years old. When I eat breakfast, I’ll have an egg-white omelette and fruit, or cottage cheese and a peach. For lunch, I’ll have a salad. Dinner is usually vegetables and chicken or fish. During the day I’ll have some dried fruit, or I’ll have a chocolate or strawberry frozen yogurt. I don’t really eat desserts or bread.”

How Does Jessica Alba Workout?

“I try to work out every day for 45 minutes to an hour. I start out on the treadmills or elliptical machine for 10 to 15 minutes to get my heart rate up to 180 beats per minute. Then I do 50 lunges and crunches. Next I get back on the machine for another 10 minutes. Then I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself.”

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Iron Mike Tyson Boxing Training

Iron Mike Tyson Boxing Training

“Iron Mike Tyson”, “Kid Dynamite” and “The Baddest Man on the Planet” Tyson is a retired American boxer who remains the youngest man to win a world heavyweight title.
Mike Tyson was the undisputed Heavyweight champion (held all three major championship belts; WBA, IBF, and WBC) — 1 August 1987 – 11 February 1990

Iron Mike incorporated the following exercises in his workouts and trained between 5-7 Times a week.

– 3 mile jog (Roadwork 3 miles)

– Ring work (Sparring 10 rounds)
– Slip Bag 10 minutes or Speed Bag 10 minutes (Both when up coming fight)
– Focus Pads 10 minutes or Heavy Bag 10 minutes (Both when up coming fight)

– Sit-Ups
– Push-Ups
– Pull-Ups
– Dips, did this circuit ten times

– Neck Work 10 minutes
– Jump Rope 10 minutes
– Ring work and 60 mins on the exercise bike

– 2000 sit-ups;
– 500-800 dips;
– 500 press-ups;
– 500 shrugs with a 30kg barbell and 10 mins of neck exercises

– 30 minutes on the exercise bike

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