Once you have effectively set your weight loss regime, you must determine a set of exercises, to strengthen and tone your abdominal muscles. This will provide them with the body and shape, required to form a visible six pack. The following exercises are appropriate exercises, to select from.

1) Side stretches: Lie on your side, resting your weight on your forearm. Now raise your body off the floor, supporting yourself with your elbow and foot, to form a straight line, from your shoulders to your ankle. Hold for a second, before lowering yourself and performing the process on your other side.

2) Lunge Chop: Take hold of a medicine ball and hold it in both hands, over one of your shoulders. Step forward with the leg opposite to the shoulder you are holding the ball over, until your front knee is at a ninety degree angle. Keeping your torso upright, swing the ball, down, in a chopping motion. Repeat the chopping motion eight times, then return to the standing position and switch the ball over, to your other shoulder.

3) Barbell Rollout: Kneeling on the floor, grab a barbell in an overhand grip. Your hands should be approximately shoulder width apart, with your shoulder over the barbell. Roll the bar as far forward as you can, keeping your back flat. Once you have pushed it as far as possible, contract your abs and rolls the bar back into its initial position. Repeat this ten times to complete one set.  

4) Plank: Facing the ground, rest yourself on your forearms, keeping your back straight. Now, contract your abs and hold for twenty seconds, then release. Repeat this four, to five times.

5) The bicycle exercise: Lie on your back, with your hand behind your head. Lift your shoulders off the ground, whilst bringing your knees up, towards your chest. Straighten one leg, to a forty-five degree angle, whilst turning your upper body towards the opposite side, bringing the elbow towards the knee. Now do this for the other side and repeat twelve, to sixteen times.

6) The chair exercise: Stand on a chair and grip the arm rests. Press your back against the rear of the chair, tensing your abdominal muscles, in order to raise your legs, lifting your knees towards your chest and keeping your back straight. Repeat this twelve, to sixteen times.

7) Working with an exercise ball: Lie facing the ceiling, with an exercise ball under the middle of your back, your arms should be crossed over your chest, or held behind your head. Now, tighten your abdominal muscles, to lift your torso off the ball and pull down, towards your hips. Lower back down and repeat this twelve, to sixteen times.

8) Vertical Leg Crunch: Lie flat on the floor, facing the ceiling. Extend your legs above you and cross them. Tighten your abs and lift your shoulders off the floor, keeping your legs in the same position. Lower yourself and repeat this twelve, to sixteen times.

 This article was written by James Penn. He is an expert at planning fitness training programs and especially abdominal routines. You can learn exactly what he teaches, for free, including abdominal workouts and abdominal exercises, to help you lose abdominal fat, at: http://www.plr-package.com

Clinton Robson is a fitness fanatic and is studying to qualify, as a Personal Trainer. When he qualifies in December 2007, he will do the higher level course, to qualify as a Group Trainer. At present, he works in 2 gyms, assisting the staff with clients. He has been working out regularly, for the last 10 years. He will seek employment on the cruise ships, to gain more experience and then will open his own gym. He has decided to use blogging, as a medium to share articles on fitness, exercise, bodybuilding, gym, training and more.

Clint has started a website on fitness and bodybuilding and has amassed hundreds of articles, on various topics of fitness. Check his site at: http://dersalsites.com/clintstraining/  and his new blogsite at http://dersalsites.com/clintstrainingblog/

Both his parents are South African internet marketers.  Derek Robson is an up and coming, South African, internet marketer, with a vision of empowering all fellow South Africans and non U.S folk, to have equal opportunity and success, on the internet. He is a syndicated article writer. He and his wife Sally, have started a string of sites, resources, courses and articles, as part of Dersalsites. For daily postings and articles, on internet marketing, South African business, list building, affiliate marketing, the law of attraction, rugby and general topics, check his blogsite, at: http://dersalsites.com/southafricanbusiness  

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