Ultimate Abs Exercises - Control Your Core, Stream Roll Your Stomach and Get Tight, Hard Abs of Steel

by Paul J. O'Brien - personal trainer, founder of Meridian Acupuncture Clinic

Here is another article by my good friend & associate Paul J. O'Brien. Paul will be continually supplying articles for steve-dunne-fitness.com as I find it is very important to expand on the variety of training articles presented through this website. Paul has a unique & specialised perspective on exercise & training so you can look forward to learning more about Paul J. O'Brien & his training methods here at steve-dunne-fitness.com.

Paul is one of Ireland's most experienced personal trainers & he uses a very distinct form of training called isometrics. He is a big believer in short-duration, extreme high-intensity workouts.

Paul also performs acupuncture on his clients in Carlisle Health & Fitness Club to great success.

Here is the next article that Paul has prepared for me. Once again, the deal is that in order to read the article you must be prepared to try out the training that he describes therein. Trust me, you won't regret it!

- Steve

By Paul J.O'Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

Abs exercises are probably the most focused on routines for the body. Everyone seems to want that slim, tight, toned waist and the washboard abs that every magazine graces its cover with. Just so you know, you aren't alone - The abs toning routines on my website are among the most hit pages.

The quickest way by far to achieve that slim, sleek waist and those punch proof abs is by following the exercises I decribe below. Perform this series of exercises and incorporate a comprehensive nutritional program to blast the fat off you and reveal your sculpted abs.

If you'd like step by step photos and comprehensive instruction check out 7 Seconds to Build A Perfect Body!, my 7 week course using the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

First off - a tight, toned core will dramatically reduce lower back pain. Secondly - it will improve the function of your internal organs, particularly those involved in the digestive process. Finally - a stong six pack will greatly increase your functional strength, co-ordination, balance and more. The core connects the upper and lower body muscles, if you neglect it, no matter what you do in the gym you will NEVER reach your full potential.

By the way, you have probably already guessed this but in recent surveys by leading men and women's' magazines a tight, toned, waist line was voted the most attractive feature on both men and women…

Below you will find some of the most effective abs exercises available. Keep this in mind though – no matter how much work you do you will need to reduce your body fat below 8% in men and below 12% in women to really see them stand out. This of course varies, but it's a good guide line.

Basic Crunch / Sit Up:

1. Lay on your back, keep your knees bent with your hands behind your head - 2. Keep your head in a neutral position - 3. Slowly curl inwards, bringing your shoulders off the ground - 4. Hold this position for a moment, then return to the start - 5. Repeat

Bicycle Crunch:

1. Lie back on to the floor or bench with your knees bent and your hands behind head. 2. Keep your elbows back and out of sight. 3. Your head should be in a neutral position with a space between your chin and chest. 4. Start position: Place your hands behind your head. Straighten your right leg. 5. Leading with the chin and chest towards the ceiling, contract the abdominals and raise your shoulders off the floor or bench. 6. During the crunch, bring your right knee towards your chest. 7. Return to the start position and repeat with the left leg. 8. Remember to keep your head and back in a neutral position. 9. Keep in mind that hyperextension or flexion of either may cause injury.

Oblique Crunches:

1. Lie flat on your back, with your knees bent at right angles and twisted to the left. 2. Place your fingertips to the side of your head just behind your ears. 3. Curl up just enough to lift both your shoulders off the floor a few inches. 4. Hold that position contracting your abs as forcefully as possible as you breathe out. 5. Repeat for the desired number of reps before you switch to the other side.

I hope you enjoyed these brilliant abs exercises. The secret to making these incredibly effective is to apply isometrics, which I go into in more detail in 7 Seconds to Build A Perfect Body, but what you have in this article alone is more effective then the majority of ab programs and gimmick products out there.

All the best,

Paul J.O'Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

www.Isometric-Training.Com

--------------------------------------------------------------------------------

About the Author: Paul J.O'Brien is an internationally recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of "7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

Articles

Time to Get Fit & Healthy - NOW! - by Steve Dunne

7 Seconds to a Flat Stomach - by Paul J.O'Brien

Enough or Too Much Exercise? - by Steve Dunne

Fats are good! - by Steve Dunne

Gym Attendance Motivation - by Ger Dowling

How to Get Your Training Heart-Rate (THR) - by Steve Dunne