Body Weight Workout Plans to Reduce Abs Fat

OK... most folks actually believe that abs workouts means doing a whole bunch of sit-ups and a whole lot of crunches. Nothing could be further from the truth. You see, those two "traditional" ways of abdominal exercises are a complete waste of your time and possibly, increase your risk of injuring your lower back.

No kiddin' Einstein! Sit ups and crunches are a very in-effective exercises.

But of course, I won't leave you hanging. Yep, there is a much better (and safer) way of getting a 6 pack abs to go with your lean and toned body and that is...

TOTAL BODY EXERCISES AND WORKOUTS!!

So no more of that isolated crap, such as sit-ups and crunches or even biceps or triceps exercises. Instead focus on the exercises that uses large muscle groups in your body for the most complete fat burning workouts ever.

And one way to do total body exercises is body weight exercises and some weight equipment. Sure you can turn up your noses, but at least look at the benefits. You don't need to be a member of some expensive club and never go. You can do them in the privacy of your own home and you don't need to take that much time to put in a GREAT workout!

So let's begin now: you will be doing 9 exercises in this body weight workout plans. And each time you go through the group of 9 body weight exercises - it is called completing a circuit.

With me so far?

OK...

Now, in-between each exercises, you WON'T be resting, so hop to each exercises until you get all 9 of them done for the circuit.

So first you will need to get a kettle-ball or a dumbbell if you have that and you will be swinging them (with two hands). Be sure to use your hips to power those swings! Drive that kettle-ball back and use your hips to power that kettle-ball back up.

From there, you will drop down and start doing extended push ups.

The next body weight exercise that you will do uses the stability ball and is called the pike. What you do is place your feet on the ball, and your hands on the floor. Pull that stability ball in as you push your hips up as far as you can into the "pike" position. But of course, if you are not as advanced or not as flexible... you sure can modify this body weight exercises by doing the stability ball jackknife instead.

Don't quit now, we still have some more to do (maniacally laughing.... hahahahahahaha!!!)

The next exercise is the stability ball back extensions. Put your feet up against the wall, place your chest against the ball. Place your hands behind your head and sort of do a reverse sit-up but you will be raising yourself up and back down.

Back to the kettle-bell again, this time you will do the one arm kettle-bell swing. Like before, use your hips to swing that kettle-bell and not your back. Do the reps on one side and then switch over and do the other side too.

The next body weight exercise that you will do in this circuit is the close grip push ups. It looks like a regular push up but your hands are spaced much closer together do as many as your can. You will notice that this push up works the chest, triceps and your abs.

Right after that, go back to your stability ball and do some curls. lie down on the floor. Put your feet on the ball and bridge up your hips with your arms supporting you on your sides. And slowly curl the ball toward you while keeping your hips up the whole time. Try to do about 20 of them. Be sure to focus on pressing your feet down while doing the curls... it makes it a harder workout and works those calve muscles.

Stay with the stability ball for the next workout, kneel in front of the ball and place both arms on the ball and lean forward while rolling the ball away from you. Sort of like using an abs wheel. Try to extend your arms and body, at the zenith position - tense up your abs and bring yourself back to the starting position. However, if you have an ab wheel, then you can use that instead for a harder workout.

The last exercise is a sprint, but that isn't possible for a lot of folks. What you can do instead is finish off with 10-20 burpees.

All these body weight exercises will together target all your major muscle groups and give you a complete workout. At the same time, you are using your body core. Which means you are contracting and tensing your abs muscles.

See? You don't need to do anymore stinkin' sit ups or crunches!!

Matt Taylor is a health enthusiast and fitness writer. You can check out his abdominal exercises blog/website for more ideas how to get a leaner and healthier body. It is always interesting, and always controversial. Remember, being fit, lean and toned is a lifestyle choice!