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As a personal trainer Womens Luke Glendening Jersey , I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.

Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region Womens Henrik Zetterberg Jersey , and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.

So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.

A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing Womens Anthony Mantha Jersey , to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.

Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.

There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything Womens Jimmy Howard Jersey , other than the time required to learn the right technique.

Now for the big news. The top three abdominal muscle exercises were:

The Bicycle maneuver.
The Captains Chair.
Crunch on an exercise ball.

For best results.

Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.

Breathing during abdominal muscle exercises.

With all abdominal muscle exercises, exhale as you contract exert come up crunch your abdominals; inhale as you relax lower return to the starting position.

Points to remember.

1. If you have lower back injuries or pain, consult a doctor before you begin Womens Tomas Tatar Jersey , so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure andor cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.

2. It's not the number of repetitions Womens Gustav Nyquist Jersey , but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.
Author's Resource Box

For more information and to register for free diet plans and grocery lists, visit http:www.best-weight-loss-programs.net , for exercises for women Womens Justin Abdelkader Jersey , visit http:www.toningforwomen and to train with Nitin, visit http:www.phonefitnesstrainer

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As the Asian Cup moves into the semifinals stage, it already looks as if it will be a memorable tournament.


Nobody could have predicted the upsets and action as the defending champions were knocked out in the quarter-finals while war-torn Iraq found the will to move on.


The first round was a routine affair but the quarterfinals were anything but.


Iraq, surprise winners in 2007, surprised again by beating Iran in a 3-3 affair that -required 16 penalty kicks.


Unfortunately Womens Nick Jensen Jersey , South Korea put an end to Iraq's fairy tale by beating them in the first semi.


A revitalized China threw off years of embarrassment to win all three group games before succumbing to Australia and a rampant Tim Cahill.


But the biggest shock had to be defending champions and strong favorites Japan losing to the UAE on penalties.


Japan cruised through the group stage undefeated without conceding any goals, so they were understandably stunned when the UAE scored in the seventh minute. Japan fought back to equalize in the 81st minute, but they had depleted their energy and could not make a breakthrough in extra time.


To make things worse, it was their two biggest stars Keisuke Honda and Shinji Kagawa who missed their penalties. After a poor World Cup last year, this tournament was the Blue -Samurai's chance to make amends and they wilted.


As good as the UAE's young team was Authentic Jonathan Ericsson Jersey , Australia will fancy their chances, especially given that the UAE may be exhausted after having played extra time.


This is the first Asian Cup held in Australia, which only joined the Asian soccer body in 2006. There were high hopes that the tournament would ramp up interest in soccer nationwide. While the Australian -soccer team has performed well, qualifying for World Cups and reaching the Asian Cup final in 2011, it still lags behind the country's cricket and rugby teams in popularity.


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