Get a Flat Stomach Without Crunches

Simply put Crunches are old school in a bad way, and abdominal stabilization exercises are new school in a good way. Throw in some other exercises that don’t cause excessive flexion of the spine and you have a killer ab routine.

Our Abdominal muscle’s primary job is to stabilize, control, and provide a link between our upper body and lower body. Crunches do not provide stability training unless on a stability ball, and even then the results are not what they could be. Think about it for a minute, how often during the course of the day do we stand up, walk around upright, lift overhead, carry things in our arms, squat, etc. Now think about how many times we slouch or flex our spine in a crunching motion.

If we didn’t brace using our abdominals, we would fall over and would end up having to walk on all fours. So we need to train our abdominals for what they were meant to do. And we need to overload them in such a way that we are still stabilizing but not in an every day way. Training your abs just be doing heavy squats isn’t going to get you a flat stomach, but manipulating your bodyweight or additional weight to overload the abs in particular will help you get that flat six pack you so desperately want. Here are my top six pack abs exercises without the use of crunches.

Planks- Planks are a huge stabilizer and can be done anywhere, and are much more beneficial than crunches. Get into a push up position and hold for designated time.

Hanging Leg Raises- Hanging Leg Raises are a little more challenging but have huge rewards in regard to fat loss and lower ab work. Find a bar overhead and hang with both hands while lifting your knees to your chest. You can also perform with straight legs by lifting them out in front of you as high as you can.

Brazilian Crunches- Not a crunch at all. Brazilian Crunches hits those obliques or your sides of your abs, plus it has a cool name:). Get into a push up position and bring one leg across the body in a diagonal fashion in an attempt to touch the elbow on the opposite side of your body. Return that leg to the starting position then repeat to the other side. Think of it as a diagonal mountain climber.

Wood Chops- Wood Chops are another oblique hitter that strengthens your rotational control creating a solid strong mid section. With a moderate weight start at the hip or mid thigh of one side of your body. Then with rapid force, lift the weight in a diagonal fashion to the shoulder on the opposite side of the body. Chop back down to the starting position. Repeat to the other side.

What all of these have in common is they are safe and have your overall health AND fat loss efforts in mind. Crunches, well, not so much.

Nut And Crunch Gourmet Flavored Coffees: Amazing Selections Available for the Asking!

For coffee lovers, the availability of several varieties of nut and crunch gourmet flavored coffee offers many taste and freshness advantages, plus a reminder of some health benefits. Nuts are one of the best known plant sources of protein. Nuts contain monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, fiber, and antioxidant phytochemicals which protect our cells from damage caused by free radicals.

Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. Pecans have a cholesterol-lowering quality derived from the presence of a natural cholesterol-lowering compound called beta-sitosterol (a plant sterol). Macadamias are one of the world’s finest nuts with a delicious crunchy texture and taste. The Mediterranean Diet, a traditional eating pattern that gets high marks for its reduction of risk factors for several serious health conditions, includes daily consumption of tree nuts as a recommended eating pattern. And while you are enjoying a handful or two of your favorite nuts, why not add the benefits of a cup or two of roasted to order gourmet coffee? Even better, make it your favorite nut and crunch flavored gourmet coffee!

Nut and crunch gourmet flavored coffees also include additional flavoring ingredients such as caramel, brownie, maple, vanilla and cinnamon. Caramel is made by cooking sugar to a high temperature of about 340 degrees Fahrenheit. Caramel has a distinctive sweet flavor, somewhat reminiscent of vanilla with a distinctive dark tan color. Brownie is basically moist, rich chocolate cake with nuts and crunch. Maple is sweet tasting thick syrup made from the sap of the maple tree. Vanilla is an ancient and fragrant spice used for flavoring and aromatic uses. Cinnamon comes from the bark of the cinnamon tree. To make cinnamon, the tree bark is rolled into cinnamon sticks or “quills” used whole or dried and ground into powder.

What happens when you combine coffee with the flavors of nuts, crunch, chocolate, vanilla, maple and caramel? The result is a nearly unlimited choice of flavored coffee combinations! Some favorite Nut And Crunch Gourmet Flavored Coffees include:

Brownie Crunch: This is a flavored coffee that literally melts in the mouth. It features the right amount of the aroma and flavor of nuts and chocolate with top grade specialty coffee.

Caramel Crunch: the tasty flavor of nuts and buttery caramel flavor become one with coffee to deliver a delicious coffee. This brew is somewhere between a “Crème brûlée” and an unforgettable flavored coffee beverage to enjoy sip after sip.

Caramel Nut: Do you remember being a kid and enjoying every bit of a good nuts and chewy caramel candy bar? This brew will take you down memory lane. One to taste and enjoy over and over.

Macadamia Cream: Everyone likes Macadamia nuts! They are among the world’s finest nuts. Macadamia nuts have a soft, velvety texture which complements the rich and smooth taste of cream.

Maple Pecan: maple syrup is one of nature’s most delicious products. Maple syrup is made from the sap of maple trees in cold northern climates. The maple trees store starch in their roots and stems during the winter. They then convert the starch to sugars and produce sap in the spring. The sap is extracted from the trees and later on heated to evaporate the water. The result is rich 100% maple produced in Canada and in the United States. Maple Pecan Flavored Coffee has succulent flavor. It is often referred to as an American Frontier coffee delicacy.

Pecan Southern: Pecan pie is a sweet pie made primarily of corn syrup and pecan nuts. Pecan pie is a traditional specialty of the American Southern Cuisine. This flavored coffee delivers a delicious and aromatic brew of pecans and coffee.

Rain Forest Crunch: Like the name indicates, this flavored coffee has rich and pleasing aroma and taste of crunchy tropical nuts and fruits combined with coffee for an unforgettable coffee taste.

Roasted Chestnut: The taste and aroma of hearty, roasted chestnuts is an experience many people enjoy around a fireplace, particularly during seasonal times. There are many popular songs about the notable and edible roasted chestnuts. It is not surprising then to find the aroma and taste hints of roasted chestnuts and coffee together in a flavored coffee that is truly delicious.

Toasted Almond: The almond tree is a medium size tree with pink and white flowers. The almond tree bears fruits with stone-like seeds or pits within them which are the almond nuts. The delicate aroma and flavor of roasted almonds enhances the taste of roasted almond gourmet flavored coffee.

Toasted Cinnamon Pecan: Have you walked into a kitchen when someone is cooking with cinnamon and pecans? The aroma is delicious and you instantly begin to taste the ingredients in your mouth. Now, envision the flavor and aroma of Toasted Cinnamon Pecans and Coffee in the cup: tasting it already?

Vanilla Almond: Almonds and vanilla are always favorites. Combine their flavor with the wonderful aroma and fragrance of top grade Arabica bean specialty coffee for a delicious flavored coffee brew.

Vanilla Nut: A rich, smooth, convection roasted™ 100% Arabica bean specialty coffee with the added rich aroma and flavor of nuts with vanilla

So, are you now ready to drink a delicious cup of Roasted Chestnut flavored coffee?

Shed the Fat From the Lower Portion of the Abdomen With the “Double Crunch” Exercise

The healthiest way to lose weight is to cut back on calories intake and incorporate a regular physical activity into your daily routine. Remember that you can only lose weight by burning more calories than consuming them. Unhealthy diets and fad products contain lots of calories and they must be replaced with fruits and vegetables. These natural food items contain vitamins, minerals and dietary fiber that are beneficial to your long-term health and well-being.

Sleeping at least 6 hours per day is very important for achieving your desired weight-loss results. People who sleep less than 6 hours per day are more likely to accumulate weight than people who sleep normally. Milk is essential for a good health because it contains calcium and vitamins. However, drinking low-fat milk instead of full-fat milk can save you tens of calories. Prefer drinking fresh fruits juices over soft drinks, sodas, alcohol and energy drinks. Avoid drinking packed fruit juices because they contain lots of calories and chemicals.

A regular physical activity comprising of cardiovascular exercises and resistance training workouts can help you reduce weight and get in shape. Cardio or aerobic exercises elevate your heart rate and increase calorie expenditure. Moreover, they help reduce stress, increase energy levels and strengthen the lungs. A few examples of cardio exercises include running on a treadmill, skipping, swimming, hiking and stairs climbing. Resistance training exercises boost the metabolism and convert fat into muscle tissue.

There are many resistance training workouts that you can perform to reduce body fat. Double Crunch is an effective exercise that helps target the lower portion of the abdomen. When performed on a regular basis, this exercise strengthens your abs and helps shed fat from the abdominal region.

Lie down on an exercise mat and bend your legs at 90 degrees or greater. Place your hands behind the head. Next step is to simultaneously perform an abdominal crunch and bring knees toward the chest. Return to the starting position to complete one repetition. Repeat the exercise as needed. Make sure that you exhale and contract the abdomen as you crunch the abs. Moreover, you should never crank the neck during the crunch.

The Double Crunch is a medium difficulty exercise and should be performed in the supervision of a professional qualified fitness trainer. A personal trainer designs you a dedicated fitness program that helps you to achieve your desired weight loss objectives and maintain your health. Not only does a trainer serve as your coach and walk you through the various types of workouts, but he or she also tells you what you should and shouldn’t eat. Moreover, hiring the services of a gym trainer helps you progress through your fitness routine and makes you self-disciplined and motivated.

Crunch Reps

Over the years, the standard sit-up has evolved into the crunch. The main reason is due to the neck and back strain that sit-ups can cause. If you have access to a computer or TV, then you’ve probably seen infomercials that advertise all sorts of ab machines for the home. The main benefits of these gadgets are that they provide extra support for your neck and back, and ensure that you use perfect form for each crunch rep. But you can still get a great workout without spending $100 or $200 for an ab machine. Here are some tips for getting the most out of crunches:

1. Remember to do cardio.

The key to getting six-pack abs is transforming your tummy flab, into lean muscle. One key component is exercises like crunches, which target your ab muscles. But you’ll also need to do some cardio exercises, to put your metabolism in overdrive. In turn, the crunches will become more effective. If your health condition permits it, do high-intensity cardio exercises, to get the best results. Increasing your metabolism will help to turn your body into a fat-burning machine. And that includes your ab fat!

2. Work your abs hard.

You should do crunches and other ab exercises on a daily basis, since ab muscles can recover quite quickly. Instead of counting reps, some people do crunches until they reach (muscular) “failure.” If that method is too strenuous for you, it’s still advisable that you do crunches for a certain number of minutes, rather than tracking how many reps that you do. To make your crunches more challenging, use a medicine ball or an inclined bench to create more resistance. You could also do plank exercises prior to crunches, or do your crunches at the end of your workout-to exhaust your abs.

3. Use correct form.

Yes, crunches are easier on your neck and back, than sit-ups are. But it’s still crucial to use proper form when doing crunches. That will maximize the benefit of doing the exercises, and help to prevent injuries. The essence of the form is making your abs (rather than your neck or back) do all the work. When lifting your head off the ground, focus on lifting it straight up, instead of curling it forwards. You should also avoid locking your hands behind your head, and instead cross your arms across your chest, or place your fingertips on your temples. This will further help to prevent neck injuries.

4. Do variations.

There are several types of crunches that you can include in your workout, as well as variations of those types. Use several variations, to work your different ab muscles, and to keep your workout enjoyable. Variety is indeed the spice of life. Abs focus on the upper abs and obliques, so you should do other exercises (such as leg raises) to give your lower abs a workout.

If you want washboard abs, then crunches should definitely be a part of your workout routine. But remember that doing crunches properly is just as important as doing them.