Published on August 24th, 2012 | by Healthy Gay Lifestyles1
Absolutely Fabulous Abs
No matter whether your twenty-five or fifty-five every gay man wants those flat sexy 6-pack abs. We’ve all seen those hot twenty something guys at the gym with them, but let’s get real, for most of us just keeping the gut under control is a challenge. But if you’re so inclined to take your tummy down a notch, or two, we have an abs exercise that will work for you.
Accept the Facts – Do the Work
In order to achieve real results, like it or not, there are a few proven facts that we all just need to accept.
- Consistency – To tighten the tummy you have to consistently do the exercises. It’s that simple. Start with a couple times a week and increase you’re frequency and reps as you get in shape.
- Exercise Correctly – Using your abdominal muscles instead of compensating by using other muscles when your doing your exercises will give you better and faster results. Be charged…don’t be lazy.
- Diet – Consistently working your abs will tighten those muscles, but to “actually see them” we have to eat better to lighten the load. I like to take baby steps when changing diet. For instance give up soda first and then move on to your next change.
- Intensity – As you get into shape gradually intensify your exercise so it remains effective. Slowly try harder exercises and increase your reps.
The following are a few of the best starter abdominal exercises that are sure to flatten your tummy and can be done while running you’re favorite trail, in the comfort of your living room, or at you’re gym.
The crunch is one of the most common abdominal exercises and is a good one to start with.
You begin lying face up on the floor with your knees bent. The movement begins by curling the shoulders towards the pelvis. Depending on what is comfortable for you, your hands can be behind or beside the neck or crossed over the chest. Start with 10 reps and increase your intensity as you get in shape.
With this crunch variation you’re curling your hips off the floor, so you’ll feel this in the lower part of the abs. Try to avoid swinging the legs to raise your hips. This is a small subtle move, so you only need to lift your hips a few inches off the floor.
Lie on the floor and place your hands on the floor behind your head. Bring the knees in towards the chest until they’re bent to 90 degrees, with your feet together or crossed. Contract the abs to curl your hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 12-16 reps.
This exercise is a good one for beginners and can be done virtually anywhere you can comfortably lay on your back.
Lie on your back on your mat and place your hands behind your head, lightly supporting it with your fingers. Rotate to the right, bringing the left elbow towards the right knee as you straighten the other leg. Alternate sides; bring the right elbow towards the left knee. Continue switching sides in a pedaling motion for 1-3 sets of 12-15 reps.
Plank On Elbows
Love this one. Just over a year ago my personal trainer added this one to my workout and although I literally shook by the end of it…it really works good and is fairly easy to do.
Act like your going to do a push-up, but with your elbows bent and your weight resting on your forearms. Brace your abs as if someone were going to punch you in the stomach. Hold for 30 seconds to a minute, and then repeat once.
Mountain Climber with Hands on Bench
I just tried this one running around a local lake here on the park benches and found it pretty easy to do, but not easy to hold for the full 30 seconds. I really felt it in my abs though.
In a push-up position with your hands on a bench, brace your stomach and slowly lift your left knee toward your chest. Pause 2 seconds, and then raise you right knee. Alternate for 30 seconds, rest 30, and repeat once or more if in shape.
It may just be that I’m a little older, but this one is hard for me to do. I am usually pretty coordinated but I have a hard time staying balanced doing these. The more upper body strength you have the easier they are.
Lie on your right side and hold your body up on your right forearm. Raise your hips until your body forms a straight line from shoulders to ankles. Now brace your stomach and hold for 30 seconds. Roll over onto your left side and repeat. Rest 30 seconds, and do 1 more set.
These kick my butt and might not be one you start with. They may also require a mat or a more comfortable place to lie on your back.
Start by lying flat on your back with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your tummy do the work and to keep your abs constantly contracted during the exercise. Start out by seeing how many you can do at first up to 25 reps.
There are many more abdominal exercises that you can add to your repertoire. I’ve done some really fun ones at the gym using aids such as balls and ropes. Start the ones most comfortable for you and challenge yourself from there and it won’t be long before you’ll be the hottie with the rock hard abs.