Get Killer Abs Fast

Whether you’re just starting an exercise program, or you’ve been at it for years, there is one thing on everyone’s wish list: a toned stomach. Well-defined abdominal muscles are glorified as being sexy, healthy and youthful.

You may be surprised to learn that you can train less and see better results–yes it’s true! And get killer abs fast!

But first, it’s important to understand the anatomy of the rectus abdominis (or abs, for short). They run down the front of the torso, from the center of the ribcage to the pubic bone.

“If the abs are one muscle,” you may be wondering, “then why do certain exercises seem to target different areas?” Actually, all abdominal exercises target the entire muscle, but during some exercises, you just happen to feel it in one region of the muscle a little more.

Some experts also consider the hips to be part of the core.

You may be surprised to know that most people actually DO have strong, defined abs they just happen to be covered by a layer of fat. This is because the abs are actually involved in balance and stabilization during all kinds of every day movements and exercises.

Some people will swear that a key to their flat abs is what they eat–or don’t eat.

For visible abdominal definition, your body fat percentage has to be pretty low–that’s about 8 percent body fat for men, and 14 percent body fat for women. To put this in perspective, “healthy” ranges of body fat are 14%-17% for men and 21%-24% for women.

Train the abs like you would any other muscle. You should strength train all of your major muscle groups, which typically involves 1-3 sets of 8-15 repetitions per exercise.

Just like you should allow your biceps, for example, to rest 1-2 days between workouts, the same is true for the abs.

Every exerciser should add variety to their exercises to keep the body surprised and continue seeing results.

Here are some of my favorite abdominal exercises.

This video shows several effective exercises, but 15 minutes of abs is a lot of work!

Click here for video

This yoga pose is a great core strengthener–especially when you need a break from crunches.

Crunches on a Ball.

You don’t have to hold a weight to feel this exercise, which also works the obliques.

Reverse Crunch with Ball.

This gentle, yet effective, form of exercise focuses on strengthening the body from the center to get  killer abs fast.

Don’t forget the lower back! Include at least one lower back exercise every time you work your abs.

Simple and straightforward, you’ll feel the back working after just a few of these!

This Pilates exercise is a great for the entire core.

Slow Swimming with Ball.

There you have it–the real “secrets” to getting toned, flat, and strong abdominals.

With a Bachelor’s degree in Health Promotion and several fitness certifications, Nicole enjoys teaching Spinning and Pilates classes and living a healthy, eco-friendly lifestyle.

“About the 3 ses of 35 crunches, I just read that you only need to do 1-3 set”

“I think a lot of models you see in magazines are “touched up” or they have ”

“On the topic of 14% body fat on a woman to be able to “see” abdominal definition”

Motivation to do strength training?

Is anyone else afraid?

Why do we get bummed with “small” accomplishments?

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