Get a flat stomach by following what I did for great abs. Read my flat stomach diary to see how I went from this to this in 3 months at age 50. How to get a "flat stomach" or "six pack" is my far the most popular question I am asked from the hundreds of e-mails I recieve each week. Because I am now about to return to training after a car accident enforced me to have a 6 month lay off I thought this would be a great opportunity for me to show everyone the diet and training I wil follow to get back my once great abs and so I will keep a week by week diary of my progress which will include all meals consumed each day and a breakdown of all my workouts. The truth is that we all have abs it is just that most people have theirs hidden by a layer of fat. See our progress below How I look on the 3-5-2012 How Natalie looks on the 3-5-2012 My body measurements on the 3-5-2012 Body fat percentage - 17.9% (Percentage needed for six pack 10% or lower) Weight - 69.5 Kilos (10st 121b) biceps relaxed 12 inch biceps tensed 13 3/4 inch chest 39 1/2 inch waist 33 inch.
Use the exercise encyclopaedia to build your own training program. To make it easier to locate any article on exercise, diet, motivation or sport by unique bodyweight exercises.com I have put together a site map of every article we have produced so far with a link to that page and a brief description of the content of the article. As well as basic exercise descriptions you will find in depth tutorials on advanced bodyweight exercise, guides to the right diets for six pack definiton, strength and muscle building, articles on all aspects of motivation and a collection of sports and sporting heroes. Latest articles My new bodyweight exercise video library containing videos tutorials and training tips on the best exercises. Here. Find out which are the best four bodyweight exercises and why? Ladies learn how bodyweight exercises can get you in shape Here. Find out which is the worlds best bodyweight program Here. Find out how to devise your own program Here.
The abs diary, how my Daughter and I will transform our abs in 3 months Read More. Chest exercises Biceps. Exercise Finder | 1,000+ Exercises w/ FREE Videos, Step-by-Step Guides. Bodybuilding.com. StrongtotheCore - Jeff Fields SUNY Coach. Exercise List/Database. Barbell Shrug/Behind The Back. Upright Cable Row. LATs. Underhand Cable Pulldowns. Straight-Arm Lat Pulldown. Glutes. Glute Kickback. Barbell Glute Bridge. Single Leg Glute Bridge. Butt Lift (Bridge) - Body Only. One-Legged Cable Kickback. Barbell Hip Thrust. Kneeling Squat. One-Arm Dumbbell Row - Rhomboids, Biceps, Lats, Shoulders. Bent Over Barbell Row. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Caution: This exercise is not recommended for people with back problems. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. One-Arm Kettlebell/Dumbbell Row.
Alternating Renegade Row. Spider Crawl - Body Only. Cross-Body Crunch - Body Only. Hanging Leg Raise. Body-Up - Body Only. Plate/Russian Twist. Cocoons - Body Only.