Isometric Abs - 7 Seconds to a Six Pack With Isometric Ab Exercises

Do you want tight toned and sculpted six pack abs? Read this article and discover how isometric abs exercises can give you a ripped and sculpted midsection in just seconds

Doing Isometric abs exercises can very quickly help you get a lean, flat stomach -- as well as six pack abs. When it comes to working out your abdominal area what you don't want is to increase the muscle size. All you will end up getting from doing stomach exercises incorrectly is a bigger waist.

And that's exactly what all of us don't want -- isn't it?

That is why Iso Tension exercises for your abs is probably one of the best ways to work out your stomach area.

Isometric abs exercises focus on three aspects of training your abs and core. In addition, isometrics easily focuses on three major muscle groups that make up your entire midsection.


1. Transverse Abdominus ( these are the actual muscles that keep your stomach tight, pulled in and flat.)
2. Obliques (these are your side ab muscles -- typically known as your love handles when they are covered by fat. You don't want to overtrain this particular muscle group because this will add more girth to your waist.)
3. Rectus Abdominus (these are the actual muscles that form your six pack abs)



The fantastic advantage that isometrics has over any other exercise protocol is that it doesn't take a lot of time in fact if you were doing freehand isometric exercises you shouldn't hold the isometric contraction for more than a few seconds.

If you're using an Iso exerciser or Iso exercise equipment you have the advantage of being able to train both with repetitions and iso tension.

Here is an easy stomach Iso-Tension exercise that you can perform at your desk at work or at home. (Bear in mind you will get faster results if you use some type of progressive resistance exercise equipment such as resistance bands, isometric exercise equipment, or dumbbells.) For this exercise you will need no equipment whatsoever.

1. Sit in your chair comfortably with your back straight.

2. Take a deep breath and at the same time squeeze your stomach and tightly (suck your stomach.)

3. Keeping your stomach sucked in tense the stomach muscles hard as you can.

4. When you begin to feel your ab muscles beginning to quiver... breathe out while maintaining the isometric contraction.

5. Relax

That's how simple an isometric abs exercise can be. So don't wait try it now while you're reading this article. It only takes a few seconds.


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Article Source: http://EzineArticles.com/expert/Frank_Sherrill/195390

Six-Pack Abs Exercises

Sit-ups and crunches are mainstream methods of attaining six-pack abs. On the otherhand, the chest-to-knees exercise is a harmful exercise for your back. On the contrary, working with some complex moves (excluding crunches and sit-ups), coupled with nutritious diet can help in achieving the six-pack abs desired by most.

Listed below are six exercises for achieving those ripped six-pack abs:

1. Pull-up

Clasp the pull-up bar a bit wider than length of shoulders. Now bend your legs behind, take the shoulder blades in a downward and backward position, cross the feet, tighten your abs and squeeze the buttocks. Now follow these steps:

- Pull the entire body upwards till the collarbone is at level with the bar

- Repeat the exercise

- Perform 3 reps for optimum results

- Take one minute of rest between each rep

2. Medicine ball slam

Hold a medicine ball and keep it above your head.

- Maintain an upright posture

- Throw the ball downwards with full force

- Repeat the exercise in 3 reps

- Take one minute of rest in between.

3. Ab-wheel roll-out

The individual should position himself in a kneeling position. Hold an ab-wheel's handle keeping the shoulders and hands in sync. Now move the hips forward while rolling this ab-wheel outwards. Just an arm movement is required; keep the back flat at all times. If the body gets misbalanced, it's time to stop the exercise.

- Repeat the exercise in 3 reps

- Take one minute of rest in between.

4. Pall-off press

Hold a D-handle and connect it to the cable cross machine. Fix the pulley to chest height. Stand at a two feet distance and pull the handle to your chest. Push the handle in a straight line so as to maintain the position of the exercise. Return the handle back to its original position.

- 10 reps for each side

- Take one minute rest in between

5. Barbell landmine

The barbell is stuck between two walls in the corner. Hold the barbell by its one end and bring it close to your chest. Using both hands, press barbell out from the chest with laced fingers. Keep the arms in line, move the shoulders to one side and onto to the other. Now, return to original position.

- Repeat this exercise in 3 reps

- Take one minute break

6. Pendulum

With back on the floor, raise the legs to a 90 degree angle, analogous to a right angled triangle. Keeping the legs straight up, bring them down on the floor to left and then right. This technique hurts quite a bit in the gut.

- Repeat the process multiple times

- Take one minute break


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Article Source: http://EzineArticles.com/expert/Umar_Asad/2170110