Hanging Leg Raise Sculpts Abs Better

The hanging leg raise will seriously help sculpt your abs better and faster. It is an advanced ab exercise.

There is a reason you see more people doing ab crunches instead of hanging leg raises! The hanging leg raise and its variations is very tough to execute. In fact, it is the gold standard for ab exercises! Gymnasts have been doing hanging leg raises for decades.

A person needs core strength, arm strength and grip strength to perform the exercise correctly. If you can’t do one hanging leg raise, you need to strengthen your core, back, arms and grip.

Do the hanging leg raise this way:

1. Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down.

2. Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don’t swing your legs up and use momentum to do the exercise. This is a controlled strength exercise.

3. Hold for 1 to 2 seconds and slowly lower your legs. That is one repetition.

Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or “windshield wiper” bent knees to the left and right.

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Burn Fat Covering Your Abs

A layer or layers of fat could be covering your abs. While you’re building up those ab muscles, you need to burn ab fat at the same time. You can only do that by following a healthy meal plan.

You can start with eating your daily servings of fresh fruits and vegetables. I’ve never heard of anyone getting fat by eating too many fruits and veggies. Next, cut out ALL SUGARY DRINKS. Drink only water or unsweetened drinks like tea. If you will do just those two things, you will be well on your way to shedding body fat on your abs and whole body.

So, how much food do you need to eat every day? You have to achieve a caloric deficit (burn more calories than you consume) for the day to lose weight and burn fat.

Set your daily caloric intake based on your basal metabolic rate and your activity level (including exercise). This way, you won’t eat too much or too little. Maintaining the right amount of caloric deficit is the key to burning fat and losing weight.

If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly! This type of calorie restriction will cause your body to shift to survival mode and store fat. Your body will also be a total wreck if you do this too much!

So, if you eat 1800 calories and burn 2200-2300 calories a day (through movement and exercise), you will lose weight and burn ab fat and total body fat.

Eat foods as close to their natural state as possible. For example, a baked potato would be better than french fries.

Here are some do’s and don’ts when it comes to the replacement method of eating:

Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard.

Uncover those hard-earned six pack abs by burning the fat covering them!

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Sculpt Abs With Athletic Workouts

There’s a reason why athletes’ abs and bodies are so ripped. They workout with many speed-type exercises. Use athletic workouts to help build your six pack abs and even more. Athletic bodyweight workouts will blast fat from your body like never before…just try a workout and see for yourself!

Athletic bodyweight workouts are very intense and will improve your body’s composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout:

–Bodyweight squats, moderate pace
–Medicine ball soccer throw (pictured above), full speed
–Pushups, full speed
–Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
–2-Handed medicine ball chest pass, full speed
–Squat jumps, full speed
–Back extensions, moderate pace

Use correct form and get after it!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Abs With Mountain Climber Exercise

If you want to sculpt your abs sooner, do more mountain climbers! You can do them slow or fast. Just do them. You will also get a total body workout.

Do bodyweight mountain climbers if you’re serious about taking your workout to another level. The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, as a warmup, as cardio or as a speed exercise. I like to include mountain climbers as part of a bodyweight cardio session.

You will burn more abdominal fat and overall body fat by doing mountain climbers.

Either way, include mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

Do mountain climbers this way:

From a push-up position, keep your back flat (do not let your back bow) and pump your legs as fast as possible (if doing as a speed exercise) like you are running in place. Don’t scrape the ground with your shoes as they run forward. And, don’t let your glutes “sag to the ground” when you are fatigued.

If you feel low back pain when doing mountain climbers, stop immediately. It is impossible to do this exercise the right way if you have a bad back.

Include mountain climbers more in your workouts and you’ll get your six pack abs sooner!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Abs With Medicine Ball Front Chop

Sculpt your abs with power exercises like the medicine ball front chop. Getting six pack abs is all about burning abdominal fat and building muscle.

This exercise is also a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise. Because of speed and intensity, power exercises help you burn more fat during and after your workout.

Besides burning abdominal fat and helping sculpt your six pack abs, medicine ball front chops are great for improving your flexibility. Medicine ball exercises help you to exercise with natural movements. Your training needs to give you a body that you can use in every day life. Tight, rigid muscles will lead you to many injuries!

Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).

–Stand with your feet slightly greater than shoulder width apart.

–Keep your arms straight but don’t lock your elbows.

–Hold the medicine ball above your head.

–Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don’t throw ball). Keep your back straight and your head in line with your torso (don’t let head drop down or rise up)

–Reverse the movement and stand with the ball above your head. That’s 1 repetition.

Do this exercise more often to sculpt your six pack abs!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!