Get Six Pack Abs at home !!

How to Get Six-Pack Abs at home ...?

Ever wondered, how you'd feel with strong abs...

    Strong abs are beneficial to your body, because they not only give you a toned look, but help to straighten your posture and strengthen your lower back. Getting strong abs is not only about exercise, but diet and lifestyle as well. Reducing the amount of fat on the body will make it easier to perform exercise and you will be able to see results more visibly. Abdominal workouts do not require much equipment, so they are great to do at home. Here are a few steps on how to get abs at home.

These are the most effective Ab exercises...

Building Ab Muscles

1. Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat
2. Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.

• It is very important to not lift your entire back off the floor, as this can cause back strain. Additionally, the extended movement does not help you develop six pack abs any faster.
• The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.
• Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.

     3.  Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not

          bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat 

          without letting your legs touch the floor.

Lose Fat

Losing fat will help you fet the proper toned look for your abs.

1. Understand what it means to lose weight. In order to burn fat, you need to use up calories. Since there are about 3,500 calories in a pound, you need to burn about 3,500 more calories than you bring in with food or drink in order to lose one pound.[2] It sounds simple, but it's actually quite hard. Don't have unrealistic expectations. A vigorous, hour-long workout will only burn 800 - 1,000 calories.[3] Luckily, being active helps, and if you burn between 600 and 800 more calories than you take in per day, you can expect to lose about one pound per week. You'll start seeing results in your abs quite quickly. Understand this before you start trying to lose belly fat: There is no way to target fat loss in any one area of your body.[4] (This is also called "spot training.") Just like your body deposits fat in many different places, it burns fat in your entire body, not just from your abs or your thighs.

1. Do cardio workouts. You need to lose some of that extra fat over your abs. Even if you work out and get gigantic ab muscles, if there is still a layer of fat over them no one will ever get to see them. Cardio workouts are workouts that raise your heart rate for a given set of time. Some examples would be running, jogging, bike riding, dancing and rowing. Try cardio workouts often (3 to 5 times per week) for at least an hour at a time.
   
2. Eat breakfast. Many people skip breakfast because they don't have time for it. The harm of skipping breakfast from a weight loss perspective is twofold: it causes you to get hungrier later on, and it fails to jump start your metabolism.[9] Eating a healthy breakfast will keep you from eating more later on and put increase your resting metabolism by as much as 10% — for the rest of the day![10]

Try eating lean protein in the morning. Skip the bagels and cream cheese. Instead, try:

• Egg-white omelet with spinach, turkey, and chipotle peppers.
• Greek yogurt with blueberries, bananas, and flax seed.
• Leftover salmon with whole-grain toast.

Avoid eating:

• Sugary cereals.
• Simple starches such as potatoes (hash browns, etc.) and refined wheat (white bread, etc.).
• Smoothies. Low fat drinks don't always translate to lean physiques.

     3.  Drink more water every day. To find out how much water you need to drink as a minimum per day, halve your weight (in pounds) and that is how many ounces of water you need to drink.[14] So a 150 lb person would need to drink a minimum of 2.2 litres a day. It sounds like an absurd amount of water, but you get water from the food you eat, and you can drink teas to make up some of the quota.

Drinking too much water (several litres, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.

Getting well toned six pack abs will take dedication, time and patience. You have to focus on it as there are no shortcuts for getting those abs...