Mixing Abdominal Exercises with Cardio for Better Results

To get rock hard abs it takes more than just a couple of crunches to get the job done. In fact, you must do a combination of cardio, diet, and core exercises to lose the fat so that the abdominals can be visible. I found a way to kill two birds with one stone by coupling my cardio and core exercises in an hours worth of work.

I have been doing this routine for years and it never gets stale, and my core couldn't look or feel better. Start by picking two cardio machines that you are comfortable working on and can do at a high intensity. Next pick 5 abdominal exercises that work your abs in different ways. You then get on a cardio machine for two minutes to get your heart rate up. Immediately after your two minutes are up, you start executing your first abdominal exercise. Their should never be a down time during this workout. Try to complete all 5 of the abdominal exercises in an hour. This constant mix of high intensity cardio and core will not only help you burn fat, but will localize your results in the abdominal region.

Here are a few descriptions of abdominal exercises that you can do with the cardio. See video of abdominal exercises attached.

Superior Abdominal Tip: Hanging Knee Raises For Lower Abs This is a great advanced workout for your lower abs if done right. Hang from a bar using your hands. With your hips bent at 90 degrees slowly bring your knees towards your upper chest. The purpose is to contract those lower ab muscles and bring your pelvis toward your rib cage. Try and inhale during the lift and exhale during the lowering of the knees. Do not swing and slowly bring your legs down to maximize your abdominal contraction.

3 Sets of 15 Reps

Superior Abdominal Tip: Oblique Plank Oblique Plank Main muscle groups involved: obliques, quadratus lumborum Mission: * Lift your body off of the ground by balancing on your forearm and the side of your foot. * Hold the position by contracting your core muscles. Inhale and exhale at a constant pace. 3sets for 30 second holds

Superior Abdominal Tip: Hyperextensions A strong lower back is essential to support the torso and prevent injury. The lower back is also important for core stabilization. A strong lower back has a direct correlation with a pain-free lower back. In order to get strong abdominals, your lower back should be equally as strong.

1. Place your legs and hips downwards on the hyperextension machine with your body turned around facing the floor. 2. Place your hands behind your head or in front of your body in a crossed position. Your upper-body should move freely. 3. Lower the trunk of your body towards the floor. 4. Rise until your body is parallel to the floor. Lower and repeat. 3. Keep the movement slow, and controlled. 3 Sets of 15 Reps

Click here to see video of abdominal exercises http://www.youtube.com/watch?v=qAyuCG_RTrI