You don’t need an ab roller, or other as seen on tv ab infomercial gimmick.  You don’t need to spend endless hours doing six pack ab workouts containing hundreds of crunches and dozens of exercises.

The Best Way to Burn Belly Fat to Get Your 6-pack Abs

Don’t focus on ab excises.

This is all you need to do for a nice flat stomach and get 6-pack abs…

Lose belly fat with nutrition, intervals, and resistance training.

More detail…

• 1. Start by improving the quality of your meals and the food you eat. Put an end to processed carbohydrates, sugar, deep-fried foods, fast food, or juices. Simply making these changes will help you lose stomach fat fast, and you’ll drop your body fat percentage in just days.
• 2. You need to spend more time on basic workouts, such as total body strength training and interval training, and less time on boring, ineffective ab training exercises. Doing hundreds of crunches won’t get you results. And doing long, slow boring cardio is also an inefficient way to burn belly fat and see your 6-pack abs.

According to researchers from Australia, the only way to spot reduce belly fat is to use interval training. This exercise method burns more belly fat than slow cardio workouts.

First take care of :

• your nutrition
• resistance training
• interval training

Once you have those elements taken care of, then you focus more on your ab workouts.

1. Stay away from sit-ups and crunch-type ab exercises.  Master different plank variations before you move to more advanced core moves.

2. For the intermediate here arre some killer core exercises…

a) Stability Ball Rollout, can also use an Ab Wheel or as a Barbell Rollout

b) Stability Ball Jackknife

c) Plank with Your Arms on the Ball.  According to research quoted in Men’s Health, this exercise works your abs 30% harder than the regular Plank.

Okay, so I’ve given my controversial advice about what beginners and intermediate fitness levels should do for abs…now for my more advanced 6-pack ab recommendations.

But first, I want to mention some “unknown” ab builders…

a) The Elevated Pushup

b) Straight Arm Cable Pullover

c) Front Squat

d) DB Pullover & even DB Triceps Extensions with extra stretch

All great total body moves to have in your program to burn calories and build abs at the same time.

Now what do you really need to do to bring out your abs once you have your body fat low?

My favorite advanced ab exercise is Cable Crunches, which are without a doubt, the best resistance exercise for building abs.

The big message I like to get across to clients is that they can build 6-pack abs without ever doing a single crunch while lying on their backs.

It shocks people, but it is true. If you want to lose stomach fat fast and see your six pack abs, focus on your nutrition, total body strength training, and interval training before you even consider adding more reps to your current ab workout.

[wplapdance name="tt workout"]

5 Fat Loss Tips

Don’t read this if you are not interested in how to get a flat stomach. That is because you are about to discover 5 different tips to help you burn unwanted belly fat.

What you can expect to with the listed secrets on how to get a flat stomach:

- what the best piece of cardio equipment is and why you need to use it

- why you are wasting your time training in the fat burning zone

- how to do synergistic training workouts to build muscle and burn fat

- what rep ranges work best

- how often you need to eat for the best fat loss

This has been a guest post by Craig Ballantyne, CSCS, MS.  Originally he had written this article with 3 of his best fat loss tips for burning stubborn belly fat for Mens Fitness magazine.  When he shared it with me Craig, threw in 2 bonus tips for you guys.  Enjoy.

Secrets How to Get a Flat Stomach

Flat Stomach Secret #1

• Synergistic Training Workouts

The first secret on how to get a flat stomach is to  involves synergetic training workouts. Interval training and strength training workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective – getting you in and out of the gym in under an hour.

Here are some tips that you can use for an advanced training phase on how to get a flat stomach, but only use these tips for 2 weeks then return to your normal training

schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits, 10-20 minutes per day. Do them either in the morning or evening depending on your workout schedule. If you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the body weight circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening.

• If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
• If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do in each workout.

Flat Stomach Secret #2

• Do intervals on an Exercise Bike.

Use the stationary cycle for interval training.

The stationary bike is the best option for intervals because cycling against a resistance can help maintain your muscle mass.

Cycling against a resistance is the key.

But please note: Don’t use low-intensity, fast pedaling ’spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.

The bike is an excellent choice, but there are many other options. Do what works best for you, but if you are at a plateau, jump on the bike.

Flat Stomach Secret #3

• Mix up your rep ranges.

Use a range of repetitions in your strength training workouts, don’t stick to high reps like many in the past have suggested.

In order to train more muscle fibers and burn more carbohydrates, I have clients use different ranges of repetitions throughout the workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low because that is how to get a flat stomach.

Flat Stomach Secret #4

• Focus on burning carbohydrates.

This secret on how to get a flat stomach is to structure your training so that it burns carbohydrates.  Don’t worry about burning fat and staying you your target fat burning zone during your fat-loss workouts.

It may sound kind of backwards, but it is the best way to go.  But not when you look at how I structure my workouts. Remember that the ideal fat burning body transformation program focuses on resistance training and interval training. Both of these methods use carbohydrates as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your “target heart rate zone” for fat burning, the fat burning zone. The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise, this is not how to get a flat stomach.

Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms, who not surprisingly also want to sell you a heart rate monitor so you can stay in your “fat burning heart rate zone”.

If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that’s why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this ‘afterburn’, and I call it ‘Turbulence’. By any name it gives you the same results – maximum improvements in your body composition (helping you lose fat while gaining muscle).

Flat Stomach Secret #5

• Increase meal frequency.

For our last secret on how to get a flat stomach isn’t really a secret to anyone that has read about fat loss. But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly.

If you are looking for some healthy weight loss meals you’ll love this new recipe book written by my friend Dave. Even grab some sample recipes from the link below…

Quick & Easy Cooking Tricks To Banish Your Boring Diet And Burn Fat Faster

 How to get a flat stomach.

A quick recap for those looking to burn fat fast and get a flat stomach.

To maintain muscle mass to your interval training on an exercise bike. Remember to keep your resistance high, as this is the key to maintaining muscle which in turn increase your metabolism.

Your body is too complicated to simply suggest staying in the fat burning zone a way to bury the most calories. How to get a flat stomach involves burning carbohydrates throughout your workout. So be sure to stay out of the fat burning zone and push the intensity.

For the best results make suitable training and strength training together. This gives you the best of both worlds and maximum fat loss. Not to mention it will help you look good naked.  When doing your strength training be sure to vary your reps. Variety in rep ranges is great for ensuring your success.

Studies are showing that more frequent meals results in fewer calories consumed this is a great way to create a caloric deficit and having you well on your way to lose weight.

But these tips into place and that’s

How to Get a Flat Stomach

I bet you consider yourself to be in pretty good shape and think a body weight work out is way too easy. This is particularly the case for us guys, and I am no different. For a while I though was in decent shape myself. I can lift a good amount of weight, I can push the prowler for days, and I can run.

The same goes for you… you go to the gym on a regular basis, you lift a decent amount of weight, and you feel as though you dominate the treadmill. So it only stands to reason that you would be considered in good shape.  Well that was before…

bodyweight cardio circuits.

Once you give these two body weight work outs a go you will know exactly what I am talking about.

This workout is great for four reasons

1. it only takes 20-30 minutes
2. you can work out without equipment
3. it can be done in the tinniest of rooms
4. it will whip you into shape and help you get that fitness model look

Body Weight Work Out Exercises

1. Jumping Jacks – 60  Reps: Done as fast as possible, but make sure you do a full jumping jack.
2. Spiderman Pushups – 20: Again as fast as you can, feel free to do a regular version if these are too difficult.
3. Walking Lunges – 20 total: I think you will find this the easiest part of the workout, enjoy your break. It may be a good idea to bump them up to 40 or 50, or do them as your last exercise.  But only do so when you are in great shape.
4. Spiderman Climb – 20 total, 10 per side: This will hit your abs and obliques.
5. Wall Squat – 60 second hold: You don’t move but they will burn.  Remember, not to rest your hands on your thighs.
6. Plank - 60 second hold: Sounds easy, but after the other exercises it will be tough.
7. Burpees – 5 Reps: Two things to keep in mind, do a push up on the bottom and jum as high as you can at the top.
8. High Knee Running – 50 total: Done as fast as possible. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

How this body weight work out is done:

• Do the exercises in the order they are in
• No rest between exercises, or as little as you can take
• Each exercise is done back-to-back
• When you have gone through all 8 exercises take a 60 second break
• Repeat this same body weight circuit 1 more time
• If you are in good shape, or when you work up to it do it for a total of 3 0r qt most 4 times

Don’t feel bad if you are spent after the first circuit, I know I was.  I wasn’t thinking about extra cardio like Craig had mentioned. I wasn’t even looking forward to the next 2 rounds.

For your first time around the best thing to do is start of with one circuit followed by high intensity steady state cardio.  Then the next week follow the same protocol, But on your third week add in one more circuit.  Do this two weeks in a row, then on the fifth week do all three body weight cardio circuits.

Body Weight Work Out

This next routine is Workout A from Phase 3 of Craig Ballantyne‘s 6-Month Training Body Weight Work Out Manual.  If you’re interested in a free four-week program that Craig has put together for my readers, there is a link at the bottom of the page.

Each of these bodyweight exercises are done in a superset fashion. That means you do exercise one then immediately follow that with exercise two

1. Prisoner Squat – 15 reps
2. Feet on Ball Pushup – 12 reps

1. Bulgarian Split Squat - 12 reps
2. Chin-up – 1 short of failure

1. Stability Ball 1-Leg Curl – 10 reps
2. Spiderman Pushup - 6 reps

1. Walking Lunge - 15 reps
2. Side Plank Leg Lift – 8 reps

1. Rotate Lunge - 10 reps
2. Stability Ball Jackknife - 15 reps

You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.

As you can see when it comes to working out from home or putting together a garage gym you are the most effective piece of equipment. This is particularly true if you want to burn fat and build muscle without spending a lot of money on gym memberships for fitness equipment.

What you’ll find to be one of the greatest benefits of body weight work outs is that it allows you to workout anytime anywhere.  And once you give either one of those workouts a try you will see how effective they are.

Because you only need body weight for this workout you can get outside and take t his 10-exercise bodyweight session to the park.  If you happen to be on the road traveling and don’t know where the park is, you can just as easily do this work out in your hotel room.

It’s the perfect plan for the park, the gym, or your home.

When it comes to my personal training I like to lift heavy weights, and push a heavy prowler . But you can’t do that all the time.  So when I am traveling or looking to get in more conditioning I do body weight workouts.

I do this for two reasons:

a. they are easier on the joints – you can get in a killer workout and not beat up your body.

b. when you travel it can be difficult to find a good gym, doing these circuits saves me the trouble of finding a gym

Skeptical About Body Weight Work Out Circuits

I know there are some out there who don’t believe that you can get an effective workout without weights but give these 2 routines a try.

Do the workout exactly as laid out in the video.  That menas no breaks, full effort, and to move through each exercise as quickly as posible.

Not only will you be surprised at how difficult the body weight work out is, but you will be shocked at how much it works your core.

Give these two body weight work outs a try and let me know how you do.

Click the link below for..

Free body weight work out!

 body weight work out

Think you know what it takes to get 6 pack abs…

you may be surprised to find out some of what you have been told is all wrong!

When it comes to getting your six pack and a flat stomach you have to be carful because there are so many common ab training myths floating around that you’re bound to get a little confused and set out on the wrong path.

Don’t make these common mistakes in you ab training…

Ab exercises aren’t the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round.
Here’s a list of 5 common ab myths.

 - Six Pack Myths

You don’t need to watch what you eat

Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietary downfalls. Also follow a tasty and healthy fat loss diet.

- Six Pack Myths

Do hundres of sit ups

This ab myth has been around for some time…

As long as you do a lot of ab exercises and repetitions, it doesn’t matter how well you do them.

It is important to do all repetitions with good form. Focus on quality, not quantity. In fact you are better off is you don’t do sit-ups or crunches. Both exercises can damage the lumbar spine in your low back, and crunches are rarely effective anyways. There are better  ab exercises like the plank.

- Six Pack Myths

You can “Spot reduce”

Many people claim that the fat on your abs will disappear with crunches or sit ups

No matter how many crunches you do, you won’t be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

- Six Pack Myths

Infomercial products and the latest gagets will help you get a 6-pack

You’ve probably seen dozens of ab gadgets on TV, but none are magic bullets. You can’t expect anything you order from TV to help you get a 6-pack like you see the people in the comercial have. You have to do the hard work with nutrition and training to get results.

- Six Pack Myths

You must do abs every day

To get a flat stomach you don’t have to do ab workouts every day. All you need to do is work them 2x per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your low back.

I hope this helps you see that there are better ways to get a flat stomach and great abs.  Train hard but smart and you will have a new body quicker that you had thought. And remember…

stay clear of these common six pack ab myths!

Are Your Circuit Training Workouts Smart

Circuit training has become very popular as of late, and with good reason.  When done properly it is the most effective metod to transform your body.  There isn’t a better way to burn fat and build muscle.

But there are some problems…

As fitness routines become more popular there are more and more variations, and more poorly executed programs.  I think Crossfit is the bigest one.

CrossFit has many good points but not enough to make it a legitimate circuit training workout program.  This exercise protocol may be responsible for the death of hard core circuit training.

My buddy Craig was down at his local Y not too long ago and saw some pretty crazy stuff to support my thoughts.

I watched two guys do “vomit inducing conditioning workouts”. I call them “vomit-inducing” because I wanted to vomit from watching their form.

One guy was doing explosive reverse curls, I think his goal was a hang clean, while his buddy did some crazy version of a DB snatches followed by one of the worst planks I’ve ever seen.

Injure your rotator cuffs and lower back much, boys?

And this is why we are going to see the Death of Hard-core Circuit Training in the next few years. Between the injuries and the vomiting, these home-made hard-core trainers are making a mockery of serious, professional personal trainers.

Craig nor myself are saying they were doing CrossFit workouts or were even inspired by CrossFit work out routines, but I will say that I personally have seen too many CrossFit work outs ran this way.  It gets even worse when people are left to police themselves.

I mean, listen, I’ve watched two 15-year old boys make each other puke at the gym, but would you want THEM to be your trainer?

Of course not.

You want results. That’s all that matters. You don’t want to – or need to – vomit when you exercise. And you don’t want to be injured all the time either. Or am I just that out of touch with what the cool kids are doing these days?

I don’t know…maybe it’s just the grizzled ol’ veteran trainer in me that gets frustrated with the way things are in the fitness industry.

After all, I’ve been through…

“The Endless Amount of Cardio Phase”

“The Situps and Crunches Phase”

“The Dangerous Standing on the Stability Ball Phase”

and now

“The Do Circuit Training Until Your Puke With No Regard to Form Phase”.

But this too shall pass.

Of course, it won’t disappear overnight, but you and I will still be here when these “hard-core” trainers shiftily disappear and fly-by-night after their clients come in with sore backs, cricks in their necks, and ruined rotators.

You see, they don’t understand that it’s not about destroying clients.

Just the opposite.

It’s about TRANSFORMING your body. About making you a better person. Challenging you to change your body and your life. And yes, working through physical challenges is a part of that, but not at the expense of your overall health and safety.

After all, there’s no point in being able to do a “killer workout“ if it puts you on the disabled list for 6 weeks or makes you vomit up that $4 protein shake and $5 chicken breast. Sounds a little counter- productive to me.

Listen, there will always be room for tough workouts, for trainers to take their clients to their limits, but only when done safely and under the guidelines of proven scientific research and years of experience.

Those home-made hard-core trainers and their circuit death workouts “finished at all costs” are not going to last.

And that’s a good thing.

So I’m calling a peak in the market. The bubble is bursting. The stock of hard-core circuit training is going down, and will be replaced – starting today – with better solutions, by trainers who care about results, not locker room boasting of how many people vomited in their class today.

It’s time to change the way the fitness industry thinks about exercise. It’s time to move away from sacrificing form and function and shift back to what matters – helping you transform and redesign your body so that you get the results you want.

Not the results that some hard-core, sadistic, home-made trainer wants.

Circuit training is dead. Long live smart training.

Smart Circuit Training

Get Your FREE Workout Here…

Free Body Transformation Workout

Smart Circuit Training Made Simple

2x FASTER Results

If you are one of those looking for the lean muscular look, or want to workout without weights you are going to want to jump on this free offer.

What you are going to get is a system to develop that lean, trim, athletic look without getting big and bulky.  It is a killer new bodyweight workout training system that my buddies Adam Steer and Ryan Murdock have put together, specifically for those looking for that fitness model look, building a slim lean muscular physique.

Advanced Bodyweight Training Workouts <<–Click Here

These workouts are all based on using your own bodyweight so they can be done virtually anywhere without equipment.

Get over there now, before the page is taken down…!

==> #1 workouts for 2X FASTER results

The exercises these guys teach are pretty unique. That’s why they work 2x as fast as other “run of the mill” training routines. But don’t worry about getting lost in translation! With their detailed instruction and FOLLOW ALONG videos, doing the workouts is a snap!

Powerful & unique bodyweight workouts

Oh, and the guys are also giving away their BEST diet and lifestyle secrets for total “body redesign”!

Enjoy!

P.S.
This 6-Day Bodyweight Workout Training System won’t be available for free for long, so make
sure to download your copy now.

Adam and Ryan are eventually going to sell this system as a complete program. But as a special
marketing test they are literally GIVING IT AWAY for the next few days to get some real world
feedback on how effective these workouts are.

Download your copy now while you still can at:

Advanced Bodyweight Training Workouts <<–Click Here

Brad Pitt Workout

How to Get the Lean Muscular Hollywood Look

Looking to get that same Brad Pitt Physique as he had in Fight Club, Troy and many of his other movies.  Brad has that typical lean Hollywood look.  He doesn’t have have that big and bulky look, but rather a lean muscular look, even though he his not all that big.  Being lean gives him a more muscular ripped look. Brad Pitt’s body fat percentage in Fight Club was roughly around 7%.

In order to get that lean muscular, shredded look for the movie “Fight Club”, Pitt used an intense workout routine and trained 6 days a week. His fight club workout routine focused on one muscle group a day.  Many people build their physique this way.  It allows them to concentrate on that one muscle and really work it hard.  It also allows it plenty of time to recover from the intense training.  Each body part has a week to recover.

It is a common misconception that muscle is built in the gym, but in fact muscles grow during rest periods and not during the actual time in the gym.

Weekdays would consist of strength training, then to finish of the week of training Pitt would do his cardio workout routines. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

A typical Brad Pitt Workout:

consists of

• 3 sets of each exercise
• approximately 60 seconds to rest between each set
• most exercises are limited to 15 reps
• last set is to muscle failure
• pushups and pullups don’t follow the same rep and set scheme

The Troy Workout and the Fight Club Workout followed a typical bodybuilding split.  Not what I recommend, but it looks as though it worked for him, so what can I say about it.

Bad Pitt Workout

Fight Club Workout Routine

Day 1 – Chest

• 3 x 75 push ups
• Bench press

1. 25 x 165
2. 15 x 195
3. 8 x 225

• 3 sets nautilus press
• 3 sets incline press
• 3 sets pec deck machine

for a different chest routine be sure to take a look at the chest workout posted earlier.

Day 2 – Back

15-25 reps

• 3 x 25 pull ups
• 3 x seated rows
• 3 x lat pull downs
• 3 x t bar rows

Day 3 – Shoulders

15-25 reps

• 3 sets arnold press, straight sets
• 3 sets laterals at 30lbs
• 3 sets front raises at 25lbs

Day 4 – Biceps & Triceps

15-25 reps

• 3 sets preacher curl machine
• 3 sets ez curls cable
• 3 sets hammer curls
• 3 sets push downs

Day 5
Treadmill 60 minutes 80-90% MHR

Day 6
Treadmill 60 minutes 80-90% MHR

Day 7
Rest Day

If you are looking for a more time efficient workout routine that will give you the same results a brad Pitt workout routine I suggest you grab your FREE reports from the link below…

click here ➠ fitness model workout manuals

Brad Pitt Workout Routine

Kettlebell Exercises

How to do a Kettlebell Snatch

The kettlebell is a great fitness tool with lots of different exercises that can help you improve your fitness, build lean muscle and burn fat.  One great exercise for this is the kettlebell snatch, this is a great addition to any kettlebell workout routine. The snatch exerciseevolved from the kb swing, kb press, and kb clean.  If you are familiar with the Olympic style barbell snatch, this move is very different. The KB snatch is a kind of hybrid exercise that you knock you on your but without any warning.  It involves swinging the kettlebell from under your body up into an overhead position with one arm. It is similar to what Olympic weightlifters do with a barbell but with a catch.  The kettlebell snatch is intend to be as physically demanding as possible.  The Olympic snatch on the other hand is about maximizing efficiency.

I have a short video for you where Chris Lopez, RKC takes you through some kettlebell snatch tricks.

Kettlebell Snatch with Chris Lopez, RKC

Benefits of The Kettlebell Snatch

Kettlebell exercisesare great for both strength and conditioning.  They also add a little change and variation to your workout routine. The snatch is explosive, it helps you develop power and the ability to exert a great amount of force in little time. Other benefits include:

• full body movement, works grip, legs, shoulders and everything in between
• builds strength
• because it uses every muscle in your body it is quick and effective exercise or workout
• fat loss, burns calories like mad
• looks cool

How To Do The Kettlebell Snatch

The kb snatch is a swing with a high pull and a punch. the setup:

1. feet shoulder width apart
2. toes pointed out slightly
3. grab your kettlebell with one hand
4. now you are ready for the swing

The hips are important, start your swing by initiating your hip drive.  As the kettlebell goes up think about driving your elbow up as high as you can, kind of like elbowing someone taller than you. From there punch your fist to they sky.  Be sure to keep your elbow bent until the last second, then punch your fist through. There you have it, one rep. As you can see from the photo the kettlebell snatch starts off like a swing, then transitions into a high pull before finally finishing with a punch.  Go give it a try you have all the tools you need to do a kettlebell snatch.

For the longest time I never did any push-ups or push up variations.  I was bench, bench , and more bench.  After all I was always asked how much can you bench, never have I been asked how many push ups I can do or if I could do a one arm push up.

That was a long time ago, before I knew better.  But as I grew out of my muscle-head phase and became smarter about my training I added different push up variations into my workout routines to build muscle.

Many upper body workout routines include plenty of bench pressing and other open chain pushing exercises but it is important to balance all that press with closed chain push up variations.

I am sure you are thinking what is the point of push ups when you can do them for days?

That is where push up variations come in.  You are able to get the benefits of this closed chain exercise because there are so many different variations you will continue to be challenged and progress as your strength does.

With a typical push up a conservative estimate of the load your lifting is about 60% of your body weight.  The different variations allow you to play with that percentage and allow you to much more than your bodyweight.

Push Up Variations in Action

More Push up Variations

add some variety to your upper body workout routine

Feet Up Push up Variations

This is one of the most convenient variations partly because it is so easy to adjust and progress.

Elevating your feet changes your center of gravity, shifting your weight forward for a good start to your chest workout routine.

This is also a great part of your core routine.  The elevated feet make it an excellent anti-extension core training movement.

As with other push up variations there is an increase of muscle activation of the serratus anterior, for many this can help with shoulder pain.

The simplest way to raise your feet is to place them on a bench or box.  What I prefer is to use the blast straps.  These nifty devices make things that much more difficult.  Do to the instability of the straps core and shoulder activity is increased.

Single leg Pushup Variations

A quick and easy way to make any exercise harder is to reduce the number of ground contact points. On a normal pushup, you have 4. Simply taking one foot off the floor not only increases the loading on the upper body, but also imposes a subtle anti-rotation challenge to your core.

Of course, you can combine single leg push up variations with external loading, too.

T-Pushups

This pushup variation is great because it

• involves constant changing of the points of stability
• requires thoracic spine rotation.

To progress with this variation and increase the difficulty, hold dumbbells in your hands.

Band Resisted Pushup Variations

This variation is a nice change as it accommodates the strength curve. The band is slackest at the bottom where you are the weakest.  As you push up, the band stretches and increases resistance making the exercise more difficult where you are the strongest.

Chains work the same way but are harder to work with. With bands you also have the option of getting thicker bands as you increase strength. Bands come in all sorts of thicknesses so no matter your strength level there is a band to suit your strength level.

Chain pushups, of course require chains.  But they do have one advantage of the bands. They are easy to modify the resistance during a set. As you tire it is easy to remove a set of chains.  This makes it great for drop sets.

Push up Variations – Spiderman Pushups

This one is great because it works the hip, involves a weight shift and increases the load on the chest.

Single arm Push-ups

How to do a push up with 1 hand – one arm pushup

Sticking with the theme of reducing the numbers of points of stability, you can go to one-arm pushup variations as well.  You can get the same great benefits this exercise has to offer doing it from a power rack.  You don’t have to do it from the floor.

Slideboard Pushup Variations

bodysaw pushups – This is a great core exercise.  As you decend into your push up slide one arm straight out front. Great anti-extension core exercise.

Fly Push Ups -  As you let your body drop let your arms slide out to the side.  As you push back up bring your hands closer together again.

Mini Band – This is great because the band wants to pull you into internal rotation and horizontal adduction at your shoulder joint. To prevent this from occurring you have to use the rotator cuff and scapular retractors.

Some other worthwhile push up variations are:

• hindu pushups
• planche pushups

Be sure to include push up variations in your workout routine.

I outlined the importance of including push up variations in your strength training program and how you can progress this basic bodyweight exercise.

I’ve listed plenty of unique exercise variations, but I know that a lot of you out there have some innovative pushup variations of your own.  I would love to hear your ideas. In the comment section add your push up variations.

The Best Exercise For a Strong Core.

 I am sure you have seen the Rocky Movies and the crazy core strength exercises he does, or the ab exercises in other celebrity workouts.  Well the set of exercises in this article are going to go in a much different direction.  They will not be as cool as hanging from the rafters in an old barn but they will be more effective. Core exercises for men don’t have to look flashy to do the job.

But before I can get into the different core strength exercises I think it is important to understand what core strength is and how your abs function. Ask 10 different people what the best core strength exercises are and you probably get 10 different answers.  Everyone seems to have a differing idea when it comes to training abs.

I’m sure you’ve heard all the different answers.

Powerlifters just look at you and laugh when you mention the word core work. Their response,

just stick with heavy squats and deadlifts.

Functional training was the craze for a while, and those guys scoffed at any ab exercise that had you lying on the ground. They would say it is impossible to do core strength exercises on the ground because that is not how we move in our daily lives.

The old-school lifters and bodybuilders tell you,

stick with situps with and hanging leg raises, after all that work for Rocky.

A Great Core

When talking about core exercises the first thing that comes to many people’s minds are flexion exercises like situps and crunches, the typical 6 pack exercises. But there is more to your core then a set of great abs.

An effective core strengthening routine doesn’t only focus on abdominal development but also looks at the oblique exercises and back. These muscles all work together to create a strong midsection and your core strength exercises need to take that into account.

Contrary to what many people believe core strength isn’t measured by how many situps or crunches you can do. Core strength is the ability of your midsection to resist motion. Using such a definition has a major impact on what exercises are necessary to strengthen your core.

The list of muscles that make up your core is somewhat arbitrary and different fitness experts consider different muscles. The most broad term includes the muscles that run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis, and shoulder girdle to create a solid base of support. That strong base of support allows us to generate powerful movements with our legs and arms. Like Rocky throwing his knockout punches.

Core Strength Exercises

There a lot of different core exercises for men and women to strengthening your midsection, but I am going to limit the list to what I believe to be the best core exercise. Because this exercise is so difficult I will list a few core muscle exercises that will allow you to strengthen your abdominal area and progress in exercise difficulty.

Ab Wheel Roll Outs For Strong Core Muscles

This may be the best $10 you ever spend. An ab wheel is an expense but possibly the most effective ab training device there is. This simple piece of equipment has been around for a minimum of 50 years, and in that time there has been little if any changes. Hands down this has to be on the top of the list when it comes to core strength exercises.

Ab wheel roll outs are extremely difficult and will not be the place you want to start. I will list the progression of core strengthening exercises for you to go through that will allow you to progress to the rollout.

Core Strength Exercise Progression One

Front planks, sometimes referred to as the front pillar is an excellent place to begin your progression.  The plank is a static contraction core exercise that places a great deal of stress on the muscles of your midsection, specifically the abdominals and hip flexors.

How To Do The Front Plank Exercise

The front plank, or front pillar is a straightforward, yet effective core strength exercise.  The most basic plank version is a straight arm plank. Essentially this exercise is a static hold in the top of a push-up position. For added feedback and to ensure proper alignment you can use a wooden dowel. At all times to dowel is to remain in contact with your head shoulder blades and tailbone. It rolls off or wobbles you lost your perfect alignment.

Once you can hold this for 30 seconds, progress to the next level. To increase difficulty simply move from your hands to your elbows and hold that position on the floor. Again when she can maintain a perfect elbow plank for 30 seconds move to the next step.

As with any exercise the plank too has progressions and variations. Some options you have:

• lift one foot 1’ off the floor, you can hold it or alternate from leg to leg…

• hold one arm straight out, again you can alternate the extended arm or hold it…

• support yourself on 1 foot and one hand…

• you can also elevate your feet, on a ball, on a box, in blast straps, anything will do…

• another challenging version is to place your feet on the wall and slowly march.

Side Plank - core strength exercises

To target the obliques more be sure to do side plank variations too.  Try them both static and dynamic.

All of these plank variations increase the difficulty and add variation to the exercise giving you more core strength exercises to choose from.

The goal of the plank exercise is to maintain a perfect posture for two minutes. Once you can hold the basic elbows on the floor plank position for that time, move on to the next progression.

Core Strength Exercise Progression Two

Stability Ball Rollouts

A stability ball is a lot like a wheel, but much bigger making the exercise easier. To change the difficulty of this exercise decrease the size of the ball. The smaller the ball the more difficult and challenging the rollout becomes.

Using a Swiss ball to work your core includes much more lat activation then a static plank.

Core strength exercises Swiss ball roll out

How to Do Stability Ball Roll Outs

Kneel in front of the ball with your hands in the center of the ball.  With arms extended roll out as far as you can with perfect form.  Pause for a full second then return to the start position.

The goal of this exercise is the same as the plank, maintain a neutral spine throughout the movement.

As I mentioned before, to increase the difficulty of this exercise your head is going to get closer and closer towards the ground. Stability balls only get so small so the next progression down would be to do the barbell rollout. Ideally you would have bumper plates to ensure the bar as high as possible off the ground without having to add 45 plate to the bar.

The execution of the movement is the same as the Swiss ball roll out.

Core Strength Exercise Ab Wheel Roll Outs

This is an extremely difficult core exercise so be sure you gone to the progressions before you tackle this movement.

The execution of the ab wheel roll out is similar to a stability ball roll.

• Start by tucking your hips underneath you to flatten out your back.

• Squeeze your abs to ensure editing is held in place

• Now that you’re nice and tight simply extend your body by rolling out.

• Now return to the starting position.

That’s all there is to it. You have just completed one of the best core strength exercises.

If you are unable to keep a flat back, even the slightest arch is unacceptable,you have progressed to quickly, you need to take it a step back.

The ab wheel progression would look like this:

from your knees…

roll up an incline…

and finally, from your feet.

Conclusion

As you can see having strong abs and midsection is not about how much weight you can move and core strength exercises don’t have to involve movement. A strong core is able to resist motion. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Have a healthy diet, the ability to do ab wheel roll outs and you will have great looking abs. Endless amounts of situps and crunches are not needed nor are they recommend. I have outlined three core strength exercises and progressions for each one.

Be sure to start with planks and experiment with all the different variations. Only after you have become proficient with planks is it time to move to the stability ball rolling. Again make sure that these are perfect before thinking about moving on to the king of core strength exercises.

Ab wheel rollouts are by far the most difficult core movement there is, so be sure to take it slow and progress wisely.

Incorporate these core strength exercises into your workout program and you’ll be well on your way to having great abs.

Core strength exercises

1. plank
2. ball roll out
3. ab wheel roll out