how can i get a flat abs if i dont have a time to have an exercise? is there any alternative or routines?
460930
I think there are two basic answers to this depending on your body type.\n\nIf you're fat, lose weight first.  If you don't have time to excersize (actually adopting an active lifestyle is better) and have only time to sit in front of a TV playing video games, you're out of luck...no solution.  Dieting (other than a permanent change in eating habits) will have little to no lasting effect.  The lasting effect is necessary to flatten those abs.  Once you have gotten your permanent weight under control then do the next step.\n\nIf you are skinny but out of shape and have flabby or no abs then the idea of doing crunches or sit-ups or any consistent toning excersizes will work.  Anything that repeatedly contracts your abdominals will be money-in-the-bank.  You could just get up 30 minutes earlier in the morning and do some CV (Cardio-Vascular) work--like running a little--just before your shower.  As you build up your running time, your energy will increase and you'll lose weight and have flat abs.\n\nIf you're looking for a pill to give you flat abs -- fat chance.  Once a pill is developed to create self-disipline or perfect bodies out of couch potatoes the developer will become rich beyond current measures (current world billionaires will be jealous or a part of it).  \n\nIf someone promises this to you today just take a look at what their motives are...what do they have to gain by telling you that such a thing exists?  If they are just giving you free information then fine.  If they are taking orders--your money back if not fully satisfied-- then run.  Literally, run.  It's a much more effective choice, it's free and you'll make time if it's really important to you.
657709
You will now get those abs. If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
240078
mix it up with situps and crunches.  When you go up hold yourself in the half way up position then go all the way up then hold in the halfway down position then all the way down.  Give yourself time to feel the burn when holding in the halfway positions.\nDo about 20 to 30 minutes of this everyday.  Also do not rest in the down position.  This will give you nice abs quickly.\nFor faster results do this in the morning as soon as you wakeup then again before going to sleep.\nBe sure to stretch your abs EVERY time you do this. before and after.\nGood luck!
497544
the best ways to flatten your stomach is to do different kinds of crunches and sit-ups, do this 4 about 10-15 minutes a day and i garentee u will have flatter abes in less then 2 weeks!
472767
Do variations of ab workouts, not just crunches. Include a good work-out regime and suck in your stomach and stand tall.
844869
do liek 100 crunches a day for the next week .. it'll hurt alot but it will help .. and then the next week do 125 and the next week after that do a little more ... and keep going and raising the number of crunches you do until you get the abs you want\n\nalso, if your not a crunches fan google search "ab workouts" look around the net till you find the exercises you like ^_^\n\nhope my advice helped ya out some
396372
Walk or run outside several times a week, it's free. Try going up and down a few flights of steps each time too. Crunches or situps on the days you don't run--- it'll help flatten your tummy.  Pushups to tone your arms.  Or.... pop in a great CD or organize your favorite MP3s into a collection that has some peppy songs you can dance to and make up your own aerobics routing.  All kinds of thins to do, the hardest part is getting motivated to do it!! Good luck!
180985
I think coustomised workout for abs will work. Also try yoga.
209568
1. open two beds with a difference of 6 feet bw them.\nnow lie having ur palm on one bed and legs on other while face towards earth\nif u lie in this position even for a day. u would get abs.\n\n2. take care of a shop's customers, and when there have been 9999 cutomers there, u be the 10k one and order that abs, they will give u for free (just kidding)\n\n3. for real abs.....start working out and running.
1107827
you could do some sit ups that is always the best way to get some abs
409200
There is no exercise that will give you a six pack fast.\n\nFirst and foremost, stay away from any ab machine you see on TV as they are simply a waste of money and barely effective.  \n\nThe abdominal muscles work just like any other muscle and have to be challenged as such. If you want muscular abdominals, you have to challenge them with resistance and good form just like you would your chest, your back or any other muscle for that matter. Targeting the correct energy system is imperative. This means you should never enter into the aerobic phase of this exercise, ideally keeping it under 2 minutes at most. \n\nThink of rolling a carpet and contracting fully on the top of the movement and squeeze. If you do them correctly, you shouldn't be able to do more than 30 crunches. Any more than that, and you're probably doing them half-azz, incorrectly or with a partial range of motion.\n\nFor the upper abs, focus on crunches which effectively work the abdominals better than sit-ups or any machine on the market.\n\nFor the lower abs, keep in mind there is very little muscle tissue there so decreasing levels of body fat is the most effective way to bring out the best in this area. Hanging leg raises, v-situps and reverse curls are among some of the best exercise for this region. Always make sure your pelvis curls up to maximize lower abdominal contraction during these exercises.\n\nAs far as fat loss and getting ripped goes, cardio, cardio, cardio. Abdominal exercises alone will never burn fat from your abdominal area.  You must do cardiovascular exercise to accomplish this.  Cardio is best in the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you've developed. \n\nI would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles. Please ensure you start off at a very basic level for crunches and cardio if you are a beginner.\n\nHere's a good list of ab exercises:\nhttp://preventdisease.com/fitness/Strength_Exercises_abdominals.html
1185951
First of all, congrats on your weight loss efforts! If you want to flatten and tone your stomach, what you need to do is strength train. That means doing crunches (the regular crunch and reverse crunch), the bicycle crunch, the side crunch, the ab reach and the crunch on a workout ball are all good. For info on doing these exercises check out: http://www.toneteen.com/exercises/stomach.htm \n\nDoing these exercises with weights will help build muscle and your abs will look even better! Good luck!
279908
here is no way you can. abs are somethign you have to work on for awhile before you get any results. sorry
1134488
If you have fat stored around your abs no matter how much muscle you build underneath it won't show.  You must first lose the extra inches, which can be accomplished by increasing or implementing a cardio workout.  You can start slow, such as walking for 30-40 minutes per day, and add strengthening exercises for your abs.  I recommend doing Pilate ab workouts because they stress the use of your core muscles and tighten your entire ab area.  But remember you must get moving to lose the extra fat around your belly before you will notice the results.  I hope it works for you.
1029577
Try Men's health magazine or the Abs diet book they both give you quick ways to abs.  Good luck and have fun working out!
1002463
the top 3 ab exercises according to men's health magazine are:\n\n1. swiss ball crunch - targets your medial abs and saves your back\n2. the air bicycle - lie on your back and cup your hands behind your head. bring your right elbow to your left knee, then alternate like a bicycle\n3. hanging leg raises - this targets the lower abs\n\nsorry, only the air bicycle can be done without equipment... but i also recommend the video called '8 minute abs'.... it's a crazy 8 minute ab workout which done daily will give you rock hard abs in a month.... you can find it on the net actually
822298
Cardio.  Even if you do a thousand crunches a day, if you dont do any cardio, you'll never see those abs.  While youre doing cardio, make sure you have a healthy diet.\n\nAs for the ab work. Try getting an exercise ball.  Doing crunches on the ball and push ups on the ball is GREAT for your abs.  Pilates is also really good for your abs and obliques.  Make sure youre exercising your obliques as well.