how can i make good ABS without using any excersice machine?

Question

how can i make good abs.... and reduce my waist?? from 34 to 30 or 31/?? i don't want to own any excersice machine..or medicine

actually im interested in buying ABS King pro.. bench.... what do you think?? its really worth buying??it is costing me 78 dollars

plz help

Answer 1

You don't need to get a machine to get a six pack

My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.

1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)

Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.

1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.

2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)

3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.

NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.

GOOD LUCK, and enjoy your SIX PACK.

Answer 2

There are two things you need to do to get better abs:

1.) Reduce abdominal fat (usually into the single digits) through diet and cardio
2.) Build ab muscle and definition through resistance training

Diet is usually the most challenging for people, because it requires good eating habits and a basic understanding of nutrition. So let's start there:

Your diet should consist of plenty of protein (egg whites, skim milk, lean chicken, beef and pork, and fish and seafood), complex carbs like oats, whole grains, brown rice, and beans/legumes and a smattering of good fats in the form of olive/sunflower/walnut oils, avocados, almonds, pecans, and an occasional egg yolk or two. You also can eat an almost unlimited amount of vegetables, provided they aren't bathed in fatty cheese and butter sauces.

You should aim to consume these foods in 6-7 smaller meals spread evenly across the day. This will keep your metabolism fired up and your hunger low.

Finally, take advantage of some of the very tasty, easy-to-mix whey protein powders out there to help keep your protein consumption high and fill the in-between-meals gaps during the day. I like Optimum Nutritions 100% Whey, but there are other very good ones as well.

Men's Health Magazine provides a nice way to remember these power AB foods: The letters in ABSDIETPOWER are the first letters in the foods you should be eating. The complete list is available here:

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=b72a99edbbbd201099edbbbd2010cfe793cd____&page=1

In terms of cardio, do what you enjoy, whether that's running, biking, swimming or rollerblading. Depending on the intensity, aim to do 30-60 minutes. If you are pressed for time or don't like long cardio sessions, find a park or school track in the neighboorhood and do wind sprints:

http://www.healthcentral.com/diet-exercise/fitness-survival-guides-81076-137.html

This kind of interval cardio training can dramatically boost your fat burning while improving your overall cardiovascular performance (including endurance.) The nice thing about wind sprints and interval cardio training is you can get the job done in about 20-25 minutes.

Finally, in terms of "building" better abdominal muscle, save the $78 you were thinking of spending on the Ab King Pro and invest it in a tub of the protein powder and a swiss ball, instead. Your stomach and wallet will thank you. I've never found a machine that works your abs any better than the tried-and-true exercises like crunches, planks and leg raises. No equipment necessary and they are free.

For more pointers (as well as specific exercises) on improving your abs, see one of my earlier Best Answers on this subject in the sources below.

Best of luck!

Answer 3

Watch this video at http://www.customizedfatloss.link to learn how you can lose belly fat and get six pack abs in a short period of time. It will blow your mind. I was able to lose the belly fat and get ripped in only 6 weeks.

You will also have access to a fully customizable online weight loss software system which uses body type, age, sex, weight and current fitness level to determine the most appropriate amount of food to eat and when. It also includes a training program specific to your body type. Good luck!

Answer 4

Do your food shopping with a list and an occasion limit; that way, you're less likely to stray into the ready-made foods section.

Answer 5

Use a vegetable bean dip including hummus instead of ranch dressing or perhaps a fatty cream-based dip.

Answer 6

Enroll in an active art class, such as sculpture or maybe ceramics.

Answer 7

Obtain a plant for your office—watering it will make you more active.

Answer 8

Decaf coffee is a wonderful low-calorie fluid when you're having cravings (and a fantastic source of antioxidants).

Answer 9

Decaf coffee is a superb low-calorie fluid when you're having cravings (and an excellent source of antioxidants).

Answer 10

its your choice in buying the ABS King pro
but doing stomache crunches helps as well