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About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Conditioning
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
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Burn the Fat Feed the Muscle

Book Reviews
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Website Reviews
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Product Reviews
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6 Popular Ab Machines Put To The Test

Interviews
Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?





"Super Sexy Swimsuit Six Pack
Twelve weeks to Super Sexy Six-pack Abs

By Victoria Johnson

QUESTION: What Does Arnold Schwarzenegger and a Prima Ballerina Have in Common?

ANSWER: Tight Concave Awesome Abs.

I know… can you believe that? How in the world can dancer posses the same tight defined midsection as on of the greatest bodybuilders of all time... read on and I’ll share the secret with you.
First of all, there are many abdominal exercises that help strengthen your core but they don’t necessarily give you tight defined abs. In fact, the wrong exercises, or the right exercises done the wrong way can have the opposite effect; a bulging core that looks horrible from the side view.

Old School Verses New Trends

When I was in New York promoting one of my books and I went to take a class called pilates. I had been reading about it in magazines and I was curious to see what all the hype was. I went in got my mat and sat next to a snooty lady who would not even say a cordial hello. Oh well, I thought, maybe she has had a bad morning. There I sat on my borrowed mat from the studio smiling joyously waiting for the life altering “Core” based training class.

The instructor came in dressed in sexy see through one-piece leotard. I thought wow, she is looks fantastic. She gracefully walked over to me and smugly asked, “Is this your first class in THIS studio?” “Yes, I enthusiastically blurted out.” She said, without moving one muscle on her face, “tie your hair back so I can see your posture when we do the exercises.” I knew from that moment forward, I was in for it.

The class started and I was thinking the whole time, “I just want a flat midsection, I don’t want to climb Mount Kilimanjaro, Africa's highest mountain. The class was interesting but I had been dancing all of my life and came to find out, so had the instructor. Wait! She had that body before she ever did one pilates exercise. Who was she kidding!

I like pilates and I believe a strong core is important, BUT my big question for the fitness world has been, what was there before core??? Just because we learn something new does not mean we should abandon everything that came before it. When I was training for aerobic competitions my abs were ripped and I was strong in my center, my upper and lower back were not only perfectly proportioned and cut, there were strong and flexible as well. I had not even heard of pilates yet and I was kicking butt in the competitions, on the dance floor and at the beach!

I have been a training dancer all of my life and I have competed as a Natural Bodybuilder. I have combined all my different training philosophies into the perfect series of workouts for tight sculpted swimsuit abs.
Blast From the Past Fused with New Trends

My ab workouts fuse elements of traditional body building exercises, ballet and jazz technique as well as some basic Pilates moves to target the deep muscles of the pelvic floor and restructure your lower ab region. The workouts I like to put together for my clients when they are preparing for photo shoots, a honeymoon or a vacation in Miami consist of targeted exercises that zero in on quickly restructuring and redefining the shape of their total midsection while stripping away fat. If you want thick beefy abs, this workout is not recommended. But if your looking to uncover the ripped six-pack you know is down there somewhere, get ready!

Turn Up The Volume… Repetitions for Definition Baby!

When I was training for a fitness competition, I had the absolute honor to attend a bodybuilding workshop with Franco Colombu, a chiropractor and Arnold’s training former partner. His abdominal were amazingly shaped sculpted and hollow. During most of his instructing, all I could do was stare. Thank God I took notes otherwise I would not have remembered a thing. One of the concepts he was touting in the workshop was volume training. He recommended high repetitions and training the muscles to failure. Rest and recover for two to three minutes and then repeat the series of exercises all over again for what feels like forever. It’s tough and it’s old school, but I am telling you if you want the opposite sex drooling over you in something tight or skimpy it’s worth every painful rep.

Franco Trained Rambo

Years have passed and Franco is still following the same principles. When Sylvester Stallone was getting ready for a movie role where he had to be buff and ripped, He got Franco to train him. His abdominal routine consisted of 1000 repetitions. He trained four different a variety of midsection training consisting of crunch series, leg raises, rotational moves and side bends -- 50 repetitions each for 5 sets. When Franco had taught Stallone the program and other principles of bodybuilding, he never abandoned them. He still continues to use Franco’s principles and programs to keep him fit, trim and a fighting machine.
Championship Technique

Another master trainer I had the blessing to train with and interview for an episode of my TV show, Celebrity Health and Fitness, was Former Mr. Universe, and master personal trainer, Charles Glass. He is one of the most comprehensive people I have ever had the opportunity to work with. He is not only intelligent but he is kind, giving and patient.

Basic Training

Charles believes in keeping it simple when it comes to teaching his clients the basics of weight training. He believes that in most cases, the basics are what people need. It’s fine to introduce variations from time to time, but the basic exercises using your body weight and basic equipment are generally what produce a tight hard body. When it comes to abdominal training Glass told me that the function of the abdominals is simply to help stabilize the torso and to draw the ribcage and pelvis together in a “crunching” movement. Therefore, any true abdominal exercise has to initiate that action which means there must include some kind of crunch motion.

Charles knows what he is talking about. In fact his latest champion Jenny Lynn just won the 2006 Figure Olympia in top form. Her tight toned sexy midsection had a lot to do with that win.

Nutcracker to Swan Lake to the Beach

Another great teacher I had the opportunity to train with was Karen Klippenger, Kinesiologist for the Pacific Northwest Ballet. She taught me techniques she used for developing strong dancers who needed to be flexible, have contoured abdominals, be strong enough to jump, leap, turn, and have a great deal of stamina while dancing with grace, style and sensuality. She was gifted at helping us Continuing Education Credit Professional Instructors teach other teachers. That is what the crux of the last ten years of my career outside of TV and training entertainers, models and former fatty's has been. I have been pegged the teacher’s teacher. I have been training other fitness professionals and I absolutely love it. They are the future of the world. They shape bodies, minds and transform the life of everyone they touch.

Sculpted Firm and Flexible

When it comes to personal trainers I have learned that many times, they are looking for something new to address an old problem. People are the same yesterday, today and forever. There are very no new concerns and issues that plague people today. It has always been and always will be about a sculpted body, a firm butt, tight abs, being attractive to the opposite sex, confidence, increasing strength and stamina. This program that I am putting together for you is combining the best of old school training concepts with highlights of new trends. It’s an incredible fusion of the best of both worlds of the then and the now combined to help you see fantastic results fast. You will not only stay flexible, you will feel power as you execute the moves which makes you great and the best part is that you will love the way you look in a swimsuit. If you want to win a bodybuilding show, this is not the perfect plan, for you. But… if you want to be sexy and look sweet on the beach, this program combined with my Quick Start Energy Program is your passport to guaranteed second looks from passersby.

Before Pilates

Before core – there were dancer’s workouts. These workouts consisted of fantastic high rep muscle shaping abdominal exercises using specific postural alignment to help you get a flat tight midsection. That is exactly why I created Ab Lab, the science of a sleek and tight midsection. In this DVD I teach the principles that I learned of how to sculpt a great body, and stay functionally strong. In it I incorporate a variety of exercises from different fields of movement so that you can sculpt, define and detail you new hot body. Below I have taken four of the moves I feature in the workout and demonstrated them just for you.
Defining Your Center

The area that is to be focused on to give you that sexy swimsuit body is called your center. The center is the area of your body that begins at the top of your ribcage and ends at the bottom top of your hipbones. This is your area of placement or alignment as you move, dance and perform any sport or fitness movement. It is your midsection that houses your abdominals.

Whatever your perception of this vital group of muscles that covers the body's largest cavity, under the ribs, below the thorax and separated by the diaphragm, it is your power group- the abdominals-that supports movement in all forms of activity. It is the area that dancers put strong emphasis on every time they practice or rehearse. They rely on specific technique that is necessary for them to move with grace, strength and beauty.

Dancers Have Beautiful, Strong and Sexy Centers

Whether you are watching hot new TV shows like Dancing With the Stars on ABC USA or So You Think You Can Dance on Fox TV USA, you can see that the dancers all have flat sexy abdominals that are not bulky or thick. They’re absolutely stunning to watch, both the women and the men.

The greatest testimony of how dance moves and dance technique shape the abs is when you watch the competitors when they first begin competing and the final episodes. Their bodies transform into even more beautiful and sexy shapes from show one to the finals. I and sold on how dancing and dance technique defines your body so much that I make my athletes, professionals and novice do dance moves and use dance philosophy to prepare them for their competitions.

Centered and Strong Is the Best Combination

A strong center, also known in the fitness industry as your abdominal muscle group, increases the safety and freedom of your movement as well as balance the look of your physique. Fortunately, your lax abdominal muscles can be strengthened and restructured with proper breathing and postural alignment technique.

If you start today and stay with it faithfully for four weeks, you will be completely shocked at the incredible quick transformation. Now at first, It’s no fun. Most of the time you'll be unable to straighten your body because of mid-section muscle cramps, but you'll love me for it at the end.

Here are some principles that will help you extract the best results from your workout.

THE SWIMSUIT SEXY SIX SIX-PACK PRINCIPLES

Power Breathing

Learning to breathe properly during exercise will yield great effects both internally and physically. Power breathing is a form or regulated deep breathing and is a crucial fundamental bodybuilding principle.

When training abs, you want to develop a rhythm of power breathing that works in concert with the beginning and the end of the move. Power breathing allows you to take in enough air to oxygenate your blood, which assists helps you use more force and power to work the muscles effectively.

Breathe In Breath Out

On the inhalation phase of the breath, the beginning of the move, you can tap into your mental power. On the exhalation phase of the breath, which you perform during the contraction phase, you can consciously squeeze your abs and make them tight and hard. The more air that remains in your lungs, the more your diaphragm pushes against your abs and prevents them from fully contracting. Therefore you want to completely empty your lungs as you exhale and contract the abs.

Mind Body Connection

While performing every repetition, practice power breathing as much as you can. Over time, it will become more smooth and precise. At the end of the first four weeks, you should have mastered your own personal rhythm making a total mind body connection. Never hold your breath. Holding your breath during exercise is not advisable, it can make you dizzy or in certain cases create a hernia. In case I have not convinced you yet that you have to use power breathing during your workout, check out all the benefits deep and frequent breathing- in rhythm with exercise has many great benefits.

*Oxygenates the blood to help flush out lactic acid
*It delays muscle fatigue
*Helps facilitate focused energy
*Assists in targeted muscle contraction
*Gets you mentally into the move
*Improves stabilization of the body
*Allows your center to become hollow and flat

Breathing and Hollowing together is the secret technique I use for my clients that focuses on the "shaping" aspect of your abdominals. If you don't' breathe correctly at the right time and hollow the abdominal wall correctly together, you can develop a muscular pooch in the lower region. That's right, your stomach can continue to stick out even after you lose body fat. I have received hundreds of emails from women who have complained to me about spending weeks training with a personal trainer or some video only to end up disappointed with their results. I often express to them that it is not the trainer’s fault they only know what they have been taught. The methods I use are rarely taught to them by their gyms or organizations, they are unique and borrowed from many sources. It is a specialized combination of training elements taken from many different training modalities.

Breathe Right

Here, an example of how to apply power breathing when you start the sexy six-pack series. Lay on your back on the floor with your knees bent, feet flat on the floor. Place arms at your side. Inhale through your nose to the count 4. As you exhale breath out through your mouth to the count of 4 completely emptying your diaphragm until your abdominal wall collapses into the pelvic floor and it goes flat or hollow.
As you are able to control the hollowness of your abs, you will be developing a flat midsection. Once you master this, is will transform your midsection forever. I learned it years ago and I still have a hollow midsection.

Weakness Link First

Always train your weakest body part first. You will have the most fire and energy, plus you can really attack it with full force. If abs are your weak spot, train them first. Regardless of your workout routines or your day's body part sequence, do your abs first. For example, Monday is cardio day for me, which means I go crank up my iPod and crank through my entire abdominal routine before I do cardio. Likewise, Friday is my arm-sculpting day and that's when I do a double series of my ab routine, and I complete all the series of exercises before I pick up a weight. If I wait until the end of my arm training, I will have less energy and may get distracted and lose my focus. Many times we get ADD in the gym, we talk to people, or worse yet…. people interrupt our concentration and talk to us!

Take It Slow and Easy

Always use slow controlled reps Never use rapid-fire reps for this series of ab training. Not only does a quick rep pace force you to rely on your hip flexors instead of your mid-section muscles, but the momentum causes your pelvis to rotate forward against your lower spine, setting the stage for serious disc pinching or cumulative stress on various joints. With slow repetitions you can make your ab muscles control the movement and take the necessary workload to become transformed.

Keep it Tight

Keep continuous tension on the contraction as you crunch and curl and always do a full stretch at the end of each rep. For every repetition of every set, I maintain very tight continuous tension through out the shortening portion of the move. I'm a big believer in using the fullest effective range of motion possible to keep the body flexible and the muscles long and lean. I call this the strengthen and lengthen effect. You strengthen your abdominal muscles with the contraction phase of the move and you lengthen the muscles with the stretch. Preserving both requires intense concentration and control. I contract hard at the top of the move and extend as far as possible while maintaining good form when I return to the starting position.

AB EXERCISES

Ten Percent Change to Success

Before you review the instructions and the photos fool you. At first glance you may think that these are just basic crunches and jump in and start or disregard them as not any different form what you have done or seen before. Read carefully and grasp every concept from when to breathe, what four seconds of power breathing really feels like. In martial arts, the breath is the force of power. Taking in a true power breath and then completely emptying out the lungs yields great physiological psychological benefits. It is common for un-evolved people to see something that looks familiar and discount the effectiveness.

Keep in mind something only has to have a ten percent difference to make a world of difference in its’ application. Great athletes will do anything for a one percent improvement. That’s one element of training that my professional athletes have appreciate. That is why they are millionaires and have great esteem. They have learned how to take everything they learn and apply it with g


No More Extended Belly

When you are training your abs, you must strive to keep them flat during the training. Many times we train improperly and allow the abs to protrude which produces the extended belly effect. You also can get the extended belly effect when doing heavy leg exercises. This is common in power lifters. Again this program is not designed for them. They have to do whatever they can to win and achieve their goals. This program is for ocean side athletes. Although if a power lifter used it, they would see amazing results as well.

This can also happen from stress of putting a great deal of food in your stomach which makes your belly protrude. So you must also be careful not to overeat for the initial four weeks of this program. Eat to where you feel full but never stuffed.

To prevent the extended belly look, I apply what I call the Suck and Tuck
Principle before engaging in any ab exercise. You suck your abs in by pressing your belly button toward your spine and then you tuck you pelvis under. It is the traditional pelvic tilt. Please read through each exercise several times and visualize what the move will feel like and look like before you execute each one.

Basics of How To Curl Up
Use only the right amount of training your abdominal muscles need focused and targeted training. The rectus abdominis, your six-pack muscle, grows so easily that, before you know it, you can develop a "gut" of protruding ab muscles that destroy your body's proportions. That's a classic symptom of the inexperienced bodybuilder or dancer who is so inspired by seeing his abs responding faster than expected that he works them even harder and ends up building them so big that his other muscle groups appear small by comparison.

  • 4 Counts curling Up – Hold 4- Roll Down 4 counts
  • A set sounds like this in
  • Inhale four counts, as you curl up, exhale four counts
  • Hold at the top and inhale four counts
  • Exhale as you roll down four counts.

This can be done with basic crunches or any series you wish to put together.

Set # 1 – Set Up Your Abs to Be Flat and Sexy

SUCK & TUCK - PELVIC TILT:
Lying on back with knees bent, feet hip-width apart, place arms on floor along hips. Keeping shoulders down, lift buttocks off floor without arching lower back. Hold thirty seconds.

As you lie on your back with your knees bent, place your feet flat on the floor hip width apart. Relax your neck and shoulders. Begin every ab exercise with this technique. Suck your abdominals in and press them back and down into your pelvic floor. Then tuck your pelvis under so that your tailbone is pointing upward toward the sky. This allows your lower abdominals to become flat. This technique builds great abdominal definition and greatly increases overall strength. Thus you have the Suck and Tuck Dancer’s Secret Abdominal Training Technique.

In this position, power breathing is performed by taking a slow deep breath through the nose about 75% of your lung capacity. Breathe in to the stomach using the diaphragm.

Exhale through the mouth plugging your teeth with your tongue and hiss while tensing the abs until a full contraction has been obtained. This should be performed to the beat of four counts or four seconds. Four seconds up, four seconds down. Inhale before you curl or crunch and exhale as you roll down or return to starting position. Hold at the top for four counts and you inhale again then exhale and you roll back down.


Set # 2 – Overload for Shape, Definition and Strength

Pullover Crunch on the Floor:
Tip: Assume the above position with arms extended over your head in a pullover position. Focus your mind entirely on contracting the abdominal muscles even before beginning to move the weights or lift your shoulders.

Instructions:
* Lie on your back with your knees bent (Inhale before you crunch)
* Your elbows are bent in a pullover position. You can do this move with weight or without. I suggest beginners use one three to five pound dumbbell or a five-pound plate placed in your hands. If you use a dumbbell, just use one holding it between your hands lengthwise.
* Keeping your shoulders as close to parallel to the floor as possible, lift your upper body up until your shoulder blades come off the ground and the plate or hands come to your knees. Hold for one second while exhaling and contracting. Exhale as you begin your crunch and continue exhaling as you crunch; at the top exhale one final loud breath on the one second hold at the top.
*Return back to starting position. Begin to inhale as you roll back down and let the ab wall stretch and lengthen as you return back to the floor with the arms returning to their pullover position. Once you get back to the starting point you should be ready for another rep and another deep power breath exhalation.

*Repeat for a series of fifteen total repetitions. That makes a complete set.

Training Sets
Beginning Level – 3 Sets of 15
Intermediate Level - 5 Sets of 15
Advanced Level - 5 sets of 20

Don'ts:
* Don't jerk yourself up to achieve the exercise. Slowly bring yourself up using your abdominals only.
* Don't let your lower back raise off the bench or floor. Go as far up as you can until you feel your abdominals become tight without straining your back and then hold.
* Don't move quickly. You must do this exercise very slowly and always lengthen on the way back.


Set # 3 – Lengthen and Strengthen – Stretch and Tighten

Pullover Roll-Up With Weight – You can use a Plate or a Dumbbell:

Instructions:
*Lay flat on a bench with your lower back arching in a natural curve, your knees bent and your feet together flat on the end of the bench or on the floor straddling the bench, which ever is more comfortable to you.
* Holding a dumbbell 5 pounds to 25 pounds (or heavier if you are an advanced competitive body builder) or a weight plate you can handle in your hands.
* Without moving your lower body, gripping the weight and activating your intercostals (side ab wall connecting with your lats, side back muscles) moving your arms and torso at the same time, curl your upper torso toward your knees closing your ribs and narrowing your waist, bring the weight toward your knees until your shoulder blades are high off the bench, the arms extended to bring the weight to the front of the thighs, your low back comes in contact with the bench.
* As you come to the highest point, tighten and contract your abdominals for a second.
* Slowly lower yourself back to the starting position.

Power Breath Tip:
Exhale as you begin your crunch and continue exhaling as you crunch. At the top of the move, exhale one final loud breath on the one-second hold at the top.

Release the tension and roll down and return back to starting position. Begin to inhale as you roll back down and let the ab wall stretch and lengthen as you return back to the floor with the arms returning to their pullover position. Once you get back to the starting point you should be ready for another rep and another deep power breath exhalation.

Training Sets
Beginning Level – 3 Sets of 15
Intermediate Level - 5 Sets of 15
Advanced Level - 5 sets of 20

Don'ts:
* Don't jerk yourself up to achieve the exercise. Slowly bring yourself up using your abdominals only.
* Don't let your lower back raise off the floor. Go as far up as you feel your abdominals become tight and hold for a brief second.
* Don't move quickly. You must do this exercise very slowly and resist on the way back.


Set # 3 – Rotation Crunch

Pullover Side Crunch With Weight – You can use a Plate or a Dumbbell:

Instructions:
*Lay flat on a bench with your lower back arching in a natural curve, your knees bent and your feet together flat on the end of the bench or on the floor straddling the bench, which ever is more comfortable to you.
* Holding a dumbbell 5 pounds to 25 pounds (or heavier if you are an advanced competitive body builder) or a weight plate you can handle in your hands.
* Without moving your lower body, gripping the weight and activating your intercostals on one side for a total complete set, moving your arms and torso at the same time, curl your upper torso toward your knees closing your ribs and narrowing your waist, bring the weight toward your knees until your shoulder blades are high off the bench, the arms extend to bring the weight to the front of the side of the right thigh for one compete set and then the side of the left thigh for another complete set. Your low back comes in contact with the bench as you rotate.
* As you come to the highest point of rotation, close your ribs, contracts your right lat, then tighten and contract your abdominals for a second.
* Slowly lower yourself back to the starting position.

Power Breath Tip:
Exhale as you begin your crunch and continue exhaling as you crunch. At the top of the move, side crunched and lat contracted, exhale one final loud breath on the one-second hold at the top.

Release the tension and roll down and return back to starting position. Begin to inhale as you roll back down and let the ab wall stretch and lengthen as you return back to the floor with the arms returning to their pullover position. Once you get back to the starting point you should be ready for another rep and another deep power breath exhalation.

Training Sets
Beginning Level – 1 Set of 15 Reps to the Left Side
1 Set of 15 Reps to the Right Side

Intermediate Level - 2 Sets of 20 Reps to the Left side
2 Sets of 20 Reps to the Right side

Advanced Level - 3 Sets of 20 Reps to the Left side
3Sets of 20 Reps to the Left side

Don'ts:
* Don't strain your neck. Explore different positions and find one that is comfortable for you. I have found that some clients like to tuck their chin and others like to find focal points to track throughout the move. Slowly bring yourself up using your abdominals only.
* Go as far up as you feel your abdominals become tight and hold for a brief second.
* Don't move quickly. You must do this exercise very slowly and stretch on the way back. If ever you feel any back pain or strain, stop the move immediately. If the moves are too advanced for you, then go back to the basic crunch with the suck and tuck and follow a low glycemic diet so that you can lose the top layer of fat on top of the muscle and you will still be able to restructure your midsection and look great!


ALWAYS stretch after each complete series.

STRETCH - Standing – Palms against the wall and stretch abs and lats

Standing – Palms against the wall and stretch abs and lats
Hold the stretch for 30 seconds.
Repeat for a total of four times.


Make your next Ab Workout Your Best one ever!

Progression
How do you know when to increase weight and levels? When you can do each set of exercises easily and effortlessly it is time to add more resistance or more repetitions or both. Experiment and mix and match the various exercises.

Establish a habit that can become a part of your life style. Get centered and focused when it comes to training. Have your favorite music, clothing, place, and get yourself psyched up to make every move effective. Write down your training times and make appointment with your self. You are the most important person in your life. Be committed to your health and your self. Be the best you can be. Start today!

This is just the basic beginning program to help get you started on your way to your Sexy Six Pack. I have some amazing abdominal DVD’s that are hot. The moves are awesome, the music rocks and the motivation will take you and your body to a new level.

Lose Fat, Increase Energy

You can crunch and grind your abs for seasons on end, but you won't see so much as a one-pack from them unless you lower your body fat, so watch what you eat. Keep your protein intake high, so you can build muscle mass and sustain energy for pro-level workouts such as these; keep your calories low, so your muscle mass gains remain lean. When it comes to hacking in hard, deep and polished abs, eating is at least as important as training.

With Energy,



About Victoria Johnson

Victoria Johnson BeforeFrom the humble beginnings as one of eleven children of a Louisiana migrant farm family, Victoria Johnson has overcome poverty, race discrimination, and eating disorders including obesity, anorexia, and bulimia, to become the nation's premier health and fitness "activist."

Today, Victoria is the owner and president of Victoria Johnson International. She is the author of Body Revival and the Quick Start Energy Program and she has produced and starred in over 24 award-winning exercise and dance fitness videos and her own television show entitled "Victoria's Body Shoppe. Several of her workout videos have won Video of the Year award.

Victoria Johnson AfterVictoria has served as a spokesmodel for L.A. Gear, Athletic Footwear and Nike. She is an internationally acclaimed professional speaker, lecturer, and fitness trainer. Victoria has become known as ?the teacher?s teacher? because she trains professional fitness instructors, personal trainers, physical education teachers and other sports professionals, including NBA athletes. A lecturing professional trainer of Peak Performance, Sports Science and Sports Nutrition to the NBA, WNBA, NCAA Athletes and Boys and Girls Club affiliates, she also speaks around the world to Fortune 500 companies as well as faith-based organizations and churches.

Victoria shares a message and a vision based on her positive, energetic approach to the business of health, nutrition, exercise and faith... One that inspires, motivates and empowers individuals to take control of BOTH their health and their life! Seeing her today, it is hard to imagine she once carried 170 pounds on her 5' 3" frame.

Recommended Resources:

  • Quick Start Energy Program: Wake Up Your Energy, Speed Up Your Metabolism, Tighten Up Your Muscles, Reclaim Your Body... Fire Up Your Life, RESTORE YOUR DREAMS!

  • Victoria’s DVD Workouts, including "Maximum Abs": Victoria Johnson shares her secrets live on video! Victoria Johnson's high energy and original moves will take your workouts to a whole new level! You can develop your own personal style with her multi-level program.

  • Victoria Johnson's motivational audios: Victoria Johnson is an inspiring, dynamic motivational speaker. You can listen to Victoria - with incredible high energy - share her messages about goals, dreams, attitude, your spiritual side and more.



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