Abs are the foundation of every athlete to have a beautiful body and attractive, you need a well trained taut belly.

Here i will show you many exercies to have abs at short time.

1 . Sit Ups 

Do it 15 for round 

2 . Push Through Crunches

15 for round

3 . Back Hold

stay 30 seconde on this position 

4 . Toe Touches

15 for round

 

  Everyone can do this exercice, All what you need is desire, if possible , have an associate to just motivate you and help you.

That's not all but i gave you the short and the basic workout for abs.

Don't Forget : 70% of abs maked on Kitchen

               and   30% is workout 

so i propose to you to read this post first :

Abs Diet and Meals

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   maximum people accept the basics of weight loss regime "general". Diet for a six pack, yet, is a broadly argued also widely confused topic. This is because the diet for a six pack needs double objects, weight loss and muscle building. As a result, there are many things you should comprehend if you absolutely want to see results in its middle area. 
Why is this essential judgement? on account of it exists actually absurd to get your six pack, no right to eat. I have found that above 90 percent of people who accuse of getting your six army, you cannot get one because they do not know what to eat. Once that barrier is broken by getting a fairly low percentage of body fat, you will see results very quickly. I will generalize this diet through three tips :

1 .  Low fat, high protein meals .

   This is real for certainly everyone. Protein is desired to construct muscle that will earns through your workouts. Without it, your workouts will be lower than effective and will not get the maximum results from the work you put in the gym. 

2 . Eat Less Carbs 

   Very little people have a very low percentage of body fat to live by this rule. Carbohydrates from your diet is short, lose weight, and you will begin to see noticeable results. It is the largest of the three councils, because without it we will never be able to see the progress. 

3 . Eat Many Small Meals Throughout The Day 

  
   This will speed up your metabolism, burn fat while putting on muscle at an accelerated rate. When your body consumes only 3 meals a day, there is a period in which breaks everything is food for breakfast or lunch and had nothing else to use as fuel. He should dig into your muscles for energy, something that obviously does not want. 

This Post will help you for Abs workout :
Abs Workout 
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   There are several reasons for the morning training sessions are better. Note that I did not say it was easy. I do not think it is always easy, not if you actually have the working part of the workout . I worked for many years and every morning I make a routine of 30 minutes to prepare for the day. It allows me to train later in the day as well , but I really want to make sure I get get me before going to the door so I feel full of energy and ready for everything might come my way.

   Take a moment to read my list of reasons why I believe the morning sessions are the best :

1 . Workouts in the morning to prepare for the day, not only physically but also mentally . You will be more alert and your body will be ready to go.

2 . You do not have to think about getting in the evening when you are taken from the work of a hard day .

3 . You feel like you've accomplished something and can boast at work.

4 . If you need to do physical work that your muscles are warmed up and ready for you to have less chance of injury.

5 . It is an extension of # 4 . In winter you can shovel snow like crazy and do not hurt your back, you're ready for anything. Even changing a car tire !

6 . This is one of gold. Morning Workouts instill discipline and help you be more disciplined in other areas of your life.

7 . You 'll look and feel more confident after training in the morning, ready to take whatever comes , including some disadvantages occur .

   There you have it , seven reasons why morning training are better. This is the most important thing you can do to have a better day . And there must be a drive killer session. Everything I do for my workouts in the morning is to ride my bike for 20 minutes , working my abs for 5 minutes and then not 5 minutes of stretching to finish. Sometimes, for a change of pace or beat me, I'll do an exercise video .

   There are many forms of exercise to choose from. Here are some ideas : yoga, Pilates , weight training, walking, jogging , gymnastics , swimming , cycling and exercise videos . The best part is that most of them can be done at home , you only need your computer . Another great idea is to find a partner for motivation and support. This could be a family member or friend , someone who is ready.

   Finally, choose a type of exercise that you enjoy so that you will not leave after a week or two, but keep doing their morning exercises in the years to come.

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   For too long, we believed that pleasure is something that must be justified and livestock. Pleasure, we believe , is what we can afford to experiment after we lost weight, we have reached a fitness goal , or competed and won.

So many people come to your workout as an unpleasant task. Sometimes it is seen as something to be endured , not enjoyed . You must have a good time while you work. The pleasure is essential if you want to continue and succeed in a program.

The secret of a good exercise is to eliminate boredom and bring satisfaction to its interesting and satisfying experience.

Our mood can not keep a secret . Reflected constantly throughout the body . The frustrations of the past and worries about the apparent future of muscle tension. The best way to deal with the stress of life is to live in the moment. And there is no better , safer place , more emotionally safe to live in the moment and then during your workout.

Although the practice is necessary to live in the moment brings a new vitality to a training program . Pay attention to the mind, body and environment creates a new appreciation for the process of transformation that has been devoted to yourself.

- Consider taking your training seriously, as in other areas of your life such as your work or relationships


- Consider taking the emphasis on immediate results and reflect on the changes you need to do to ensure that your workouts are more enjoyable


- Consider your special training for something rather than treating it as a separate part of your life

Their training is a time to get away . Give yourself permission to give love and care to the person who deserves the most yourself.

There are three steps to prepare your stay in good health. First, having a usual place of training. Being in a family environment that you want to be will help you relax and concentrate. Second, wear comfortable clothes that only use for their workouts . It is the same as the Chinese assistance on special occasions . This means more than you put into the experience , the more you get it. And finally, they have all the equipment you need ready to use so you will not be disturbed during your workout.

Instead of rushing in training and after spending most of the time to divert your attention from the activity while watching TV , listening to music or reading , be open to the idea of ​​communicating with your body instead .

At the beginning of your workout begins to awaken the body through a simple breathing exercise . Sit on a chair or on the floor with your spine straight . Keep your eyes closed and breathe deeply. Hold for four counts . Release the breath slowly. Again , inhale deeply and hold. Repeat this exercise ten times.

Once you have restored the balance of energy through breathing , move to reduce the stress of warming up stretching to relax and energize the body .

Can not say enough about the importance of stretching . Roll neck outstretched hand , shoulder stretching and soothing many other sections not only relax your body but you crushed physically and mentally, leaving you more aware of being in the moment. This feeling of being in control, and your mind and body is one, is the most wonderful feeling of peace that you want to keep while you put your body through the steps for the rest of your workout .

Most of us think of exercise as something so unique means to an end .

The workouts should not be a boring diet interminable minutes we approached resentment and fear. The mind works best when the body is moving, and exercise is an excellent time to give both adequate training.

There are several ways to make the training more interesting . Having a training partner is effective as the inclusion of the element of competition in your program. And, of course , you can modify your activities until you find one that you find interesting .

Showcase. In most aerobic activities , you can let your imagination run wild. If you want to solve a dilemma , planning something for the future, or simply enjoy a stream of consciousness , a workout is the best place to stimulate your mind . You forget to repeat the exercise and let your creative process is what it was intended .

Before a workout , choose an issue, situation or topic to ponder during your workout. While your body is moving, you may find yourself far from your chosen reflection. Slowly, his mind back into focus. At the end of your program, you will have enough new thoughts to inspire change .

Always remember that fitness is a gift you give yourself. Treat this gift as a privilege, not a burden. Take the time to really get into their training and the basis of your experience , find endless fun .

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New Year is around the corner and it's time to make new resolutions. Most people suffering from obesity can set your weight loss goals , but within successful because they have no continuing commitment . However, it is never too late to try again . This year , why not take full benefit of a strong desire to achieve the perfect shape you 've always wanted. Here are some tips that can make your home workout program show a big difference without having to reiterate its commitment to next season.

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    True, we evaluate our health as we eat food... And true that we touch health outcomes unclear because of this food, but that does not mean we have reaped the benefits required of it in full, and we gave our bodies all are in need of complete food which contains vitamins as containing mineral salts, and includes materials Albanian for the body as it includes protective material to him from various diseases.

 
   We propose for you some notes to get the greater interest possible in cooking, and leave the greater lose possible:

   / in the most of vegetables whose have green leaves, have Store benefits in their leaves like carrots, turnips, radishes, they contain more vitamins that are characterized by the fruit, And especially calcium salts are easy to digest, and should not be neglected, and take advantage of them in the making appetizing authorities and nutritious.

   /The menu must contain a variety of foods each other, there is no meaning because the food is rich in protein, vitamin-poor and vice versa, and should be to fondle home or in charge of cooking to keep the balance in the food colors that provide for the family

   /If frozen meat may not be put in the precious water directly because it leads to destruction his Vitamins, it is necessary to raise the temperature gradually, because put it under hot water or in the refrigerator is the rate must also lose a lot of his Vitamins.

   /Some people eat the eggs raw, and this makes them lose the ability to take advantage of albumin in the albumen, because this albumin difficult digestion, and leads to diarrhea if taken raw, and therefore it is necessary to lift it on fire freezes and becomes fast digestion, and this makes us warn the need to avoid eating scrambled egg whites with chocolate.

   /Wrong to add salt to the meat before put it on fire, salt the water absorbed during meat thing, and thus loses much of the iron in it, and this goes iron taste thing fire. And correct to grilled meat before adding salt, then add salt, pepper and spices to it, and that we keep Tonic blood iron in meat.

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