Get Ripped Abs without the back pain.

Get Ripped Abs But Avoid The Back Pain.

I Had a friend who had not yet discovered the smart way to gain abs.

Anyway one of his favorite exercises at the time was the hanging leg raises.

He followed this program for 5-6 months and told me within this time his abs were in the best shape ever.

There was only one problem, he started to develop lower back pain.

So he gave up the leg raises and started to do planks  and other stabilization exercises for a few months, and his abs where ok but not as good.

The reason many people who do endless sit ups and leg raises can develop back pain over time, is that these type of repetitive routines can cause a unnatural curve to the lower spine.

It can also give you that “pulled forward” posture which is common for many people who train a lot.

Well there is a great way to get rid of this problem for good and still train your abs as hard as you want.
The Solution?

Do hip bridges or back bridges after each and every abs workout and watch the problem disappear!

[+] Lay down on an exercise mat and push your hips up high.

[+] As time passes, relax your hip flexors and push a little higher.

[+] Hold this position for 3-4 minutes

The reason this works?

Doing too many ab exercises can curl the spine forward and over time weaken the spinal column.

Bridging brings back the natural curve (arch) in your spine and makes it stronger.

For best results I recommend that you end each and every ab workout with some form of bridging exercise.

The more you practice these the easier they become, and after you will actually feel a little bit taller.

Do this and you will find lower back pain becomes a thing of the past.

Article From http://www.greatnnatural.com/


For all the latest fat burning techniques visit http://www.getabsatlast.com/

Good Luck

Y8TCK2RRPFBX

Burn fat with the Deadlift

This month's featured exercise is the deadlift

One of the best full body exercises for burning fat is the deadlift.

When performed correctly it works you legs, back, buttocks, arms in fact most of the major muscle groups are involved.

After the squat this is the best exercise to build lean muscle get the heart pumping and increases your metabolic rate so you will still be burning calories long after your workout.

Deadlifts will also teach you to pick up an heavy object with a straight back - this will prevent injuries like hernias which usually result from repeatedly lifting with a round lower back.

How to Deadlift.

Proper technique is the key to deadlifting and preventing backpain.

Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional Deadlifs the bar must always start on the floor. Here's how to Deadlift in 5 easy steps:

1.    Stand with the bar above the center of your feet - your stance should be a bit more narrow than shoulder-width to give your arms room.

2.    Grab the bar overhand so your arms are vertical to the floor - if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.

3.    Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.

4.    Lift your chest but don't squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.

5.    Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

And that's all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level (NOT before otherwise the bar will hit your knees). Repeat for 5 reps on StrongLifts 5x5.
(Check out this crazy fat burning routine)This simple exercise can accelerate your fitness progress dramatically, and should be preformed by women as well as men.

You will find when you start doing deadlifts and squats the extra strength you gain carries over to all your other exercises, not to mention improved posture.

So what are you waiting for lets get deadlifting.

Get even more great tips here!

Why Are women Wary of lifting weights?

I have been training with weights for the past twenty years.

And some of the best leanest female physiques I have seen in the gym (not that they caught me looking) were from the women who were not afraid to lift heavy weights.




The fact is there is some urban myth amongst women that if you so much as look at a weight you will become heavy and muscular and masculine looking.

This could not be further from the truth.

The female bodybuilders who compete in the muscle category have to train everyday and take numerous supplements and hormones to achieve that look which 99% of average women could never achieve.
The fact is the benefits of including a weight program once or twice a week into your training regime are vast.

Despite the universally acknowledged health benefits of resistance training (and there are scores, from reducing blood pressure to warding off arthritis and strengthening bones, muscle, and connective tissue), of the 12.7 million women who belonged to a commercial health club last year, only about half used weight machines and only one-third lifted free weights, according to the International Health, Racquet and Sportsclub Association (IHRSA). Although those numbers are up slightly from four years ago,but they're still low.
.
That's why experts want to get the message out that weight training -- even just two times a week -- is an essential part of the total wellness package. "We need to make it clearer that for both optimal health and fitness benefits, women especially need to do a combo of aerobic and strength training on a regular basis," says Dixie Stanforth, a lecturer in kinesiology at the University of Texas. Here, surprising new research on how weight training can change your body, boost your mood, even keep you looking younger.

How Strength Training Fights Aging, Boosts Mood, and Burns Fat
There are literally hundreds of studies published each year expounding on the payoffs of resistance training. Researcher William Kraemer, PhD, a professor of kinesiology at the University of Connecticut School of Medicine, has authored dozens touting the benefits for women in their 20s, 30s, and 40s. Some of the benefits, like improving muscle tone, bone density, athletic performance, and strength (about 30 to 50 percent more after three to six months of training), are obvious.
But there are a few surprises: Resistance training helps women fight the aging process by maintaining lean muscle tissue. Women who regularly lift weights have better self-esteem and get sick less often. Others have found weight training improves the way the body processes sugar, reducing the risk of diabetes.

For women who want to lose weight or prevent weight gain (and most of us fall into one camp or the other), strength training is key: In our mid-30s, we begin to lose 5 to 10 percent of muscle strength each decade. Since muscle burns an estimated three times more calories than fat, adding two to four pounds of muscle can translate into an extra 100 calories burned each day. A high-intensity strength routine has been shown to bump metabolism by 20 percent for several hours post-workout.

Couple weight training with cardio and the benefits are exponential. One study found that women who did 25 minutes of step classes plus a total-body resistance routine for 12 weeks significantly reduced their resting heart rate, body-fat percentage, and blood pressure, and increased their strength and endurance significantly more than those who only did aerobics.

Finally, there's the reality that when you have more strength, many of the daily demands of life -- from picking up a child to carrying armloads of groceries -- are simply easier.
In fact in conclusion I would go so far as to say every woman who wants a tight toned body should give weight training a try.
The results may surprise you and trust me you will not end up looking like a she hulk.

http://www.getabsatlast.com/