Six Pack Abs Workout Routine

The Truth About Six Pack Abs

The Truth About Six Pack Abs e-book takes you through all kinds of things you need to know to digest how the system of your body works and why you still have the beer belly, even after all these fad diets happened and all the pain left the gym floor. Geary knows what he is talking about too, his excercise programmes are based on many years experience in the field. For those who are curious as to what the big secret is to getting the washboard look it's simply this: get your body fat down to 10% or less! Following the tips in this book will help you achieve this, you don't even need to join a gym. The book explains how one gets six pack without sit-ups or vigorous workouts. In the book, you will lean simple dieting and how you can carry out simple full body exercises. Workouts come in seven levels; level one as a beginner to level seven as an expert. He gives 60 meal plans for those looking to lose weight and get those inviting six packs. Read more...

The Truth About Six Pack Abs Summary


4.8 stars out of 75 votes

Contents: Ebook
Author: Mike Geary
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Price: $10.00

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My The Truth About Six Pack Abs Review

Highly Recommended

This book comes with the great features it has and offers you a totally simple steps explaining everything in detail with a very understandable language for all those who are interested.

In addition to being effective and its great ease of use, this eBook makes worth every penny of its price.

Crunchless Core

Brian Klepacki is the mastermind behind the development of this product. He is a qualified trainer with a Bachelor's degree in Exercise science and master's program in Exercise science. Brian is also a qualified and certified strength and conditioning specialist and a USA Triathlon Level 1 Coach. This program is a step-by-step guide which is designed to help you get massive fitness results after just 60 days. In this program, Brian promises you stronger abs. However the main focus is for you to stand tall, breathe better and be healthier overall. The product also works n two phases each of 8 weeks. This product is available in digital forms. The main product is in PDF formats. There are also some contents that are available in downloadable MP4 video formats. It is not designed to solve any problem but it can offer a simple way of elevating your fitness hormones. With that being said, if used the right way, this program is likely to help you develop abs and reach the fitness level you desire. This product is designed for both men and women with the ambitions of developing a strong core and at the same time develop abs. Read more...

Crunchless Core Summary

Contents: Ebooks, Videos
Author: Brian Klepacki
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Price: $30.00

Ripped with Bodyweight

Lane has created this program for those that struggle with the issues of going in the gym. It takes a lot of time, money and effort into going to the gym and most of it is just wasted. It's very easy getting lost in the gym with the limitless machines, bars, and exercises. But with Lane's 12-week program that has all you need in calisthenic movements which require no gym, you will get in the best shape of your life. In addition to that, with Ripped with bodyweight, you will be much stronger and muscular in real life, which means the strength you gain will be seen in real life. The great thing you will notice about ripped with bodyweight is that it can be done anywhere anytime you want, so if your schedule is very tight with many responsibilities and countless hours of work that do not correspond with the gym's time, then the program is just for you. Furthermore, you can do this workout with absolutely no equipment whatsoever and it comes with a customized diet plan that will help you lose weight and build muscle at the same time. With Ripped with body weight, you are going to tap into the best physique yet. Read more...

Ripped with Bodyweight Summary

Contents: Online Program
Creator: Lane Goodwin
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Ripped After 40 For Men

Ripped After 40 For Men is a fitness product by Gary Walker created for men who are seeking to transform their body and physical appearance. The program includes a course that runs for 12 weeks and provides men with all information and things they need to know to boost their energy levels, grow muscles, torch belly fat, and reshape their figure. As long as you follow the instructions provided in the guide, you will experience positive results and long-lasting benefits. The exercises included in the program are geared towards helping men increase their energy levels, boost stamina and strength as well as provide them with a wide range of other benefits that can help them appear and feel younger. Ripped After 40 For Men uses good practices to teach men how to effectively enhance their physical appearance. Meaning all the techniques included and taught in this program have been proven and tested and have worked for some people already.

Ripped After 40 For Men Summary

Contents: Ebook, Videos
Author: Gary Walker
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Price: $15.00

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Abdominal Exercise Fubu Gong

This exercise is suitable for general health. It is also used in the prevention and treatment of abdominal pain and distention, diarrhea, constipation, anorexia, colitis, gastritis, gastric and duodenal ulcers, and other disorders of the digestive system. For treatment of diarrhea and constipation, Abdominal Exercise can be practiced following Circulation Exercise to get better therapeutic effects. For treatment of ulcers or colitis, it is desirable to precede the exercise with Inner Health Cultivation Exercise or Health Promotion Exercise. Points for Attention

Clinical Manifestations

Tense the abdominal muscles and iliopsoas muscles in order to force the lumbar vetebra to touch the bed. Meanwhile, limit the abdominal respiration method and use more natural chest respiration method, but don't hold the breath. Keep this state as long as possible, according to your own constitution. Return the original posture and rest for a while when you are tired.

Huiyin and Anus Coordination

Chi Kung Solar Plexus Point

After you have practiced the abdominal exercises for about 3-5 weeks, you may feel your abdomen get warmer every time you practice. After continued practice, the abdomen will start to tremble and shake each time you start the fire. This means that Chi has accumulated at the Dan Tien and is about to overflow. At this time you should start to coordinate your breathing and abdominal movement with the movement of your Huiyin (literally Meet the Yin ) cavity and anus to lead the Chi to the tailbone (Weilu cavity).

Diaphragms Role in Breathing

Diaphragm Role

Ribs (intercostal muscles), the muscles in the neck, and the abdominal muscles. The diaphragm, a bell-shaped sheet of muscle that separates the lungs from the abdomen, is the most important muscle used for breathing in (called inhalation or inspiration). The diaphragm is attached to the base of the sternum, the lower parts of the rib cage, and the spine. When the diaphragm contracts, it increases the length and diameter of the chest cavity and thus expands the lungs. The intercostal muscles help move the rib cage and thus assist in breathing. All the muscles used in breathing contract only if the nerves connecting them to the brain are intact. In some neck and back injuries, the spinal cord can be severed, and the person will die unless he is artificially ventilated.

Principles of Nei Dan Qigong

Yin Bridge Vessel

As was explained before, the method in which Qi is generated in the Dan Tian or Qihai and then guided by the mind to circulate through the entire body is called Nei Dan. The location of the Dan Tian is about one and a half inches directly below the navel. The name Dan Tian means Field of Elixir and is used by Daoist meditators. The name Qihai is used by acupuncturists and means Sea of Qi. The Dan Tian is considered to be the original source of a person's energy, because the embryo uses the lower abdomen to circulate its supply of nourishment and oxygen from its mother. After the baby is born, it continues to breathe with emphasis on the lower belly for several years. But gradually the focus of breathing moves higher and higher in the torso, so that by late childhood, people think of themselves as breathing with their chests, and they have lost control of their lower abdominal muscles. In Nei Dan meditation, the practitioner returns to the embryonic method of breathing at least the...

Automatic Circulation Exercise Zhoutian

Relax all over, breathe naturally, apply the tongue against the palate, and concentrate the mind on the navel. Concentrate on the navel as the center of a circle and imagine moving the abdominal muscles during inspiration. During inspiration imaging moving the abdominal muscles from the center point clockwise to a point above the navel. During this part of the movement one should silently say, The white tiger is hiding in the east. During expiration continue the movement to complete the circle while silently saying, The green dragon is hiding in the west. Continue this movement around the naval 36 times starting with a very small circle and gradually making it larger each time. The circles should expand from the navel until they cover the flanks and xiphoid process. Repeat this process in the opposite direction starting from the center point beneath the navel moving in a counterclockwise direction to the point opposite the starting point below the naval. During this...

How to Practice Spinal Elongation Breathing

Because of structural blockage in the chest, it may be necessary at first to tighten the abdominal muscles in order to direct the breath up into the chest. Do this if necessary. Otherwise the abdomen will protrude as you inhale with very little chest expansion. Over time, gradually use less and less force to hold the abdomen in while inhaling, until you can breathe into the chest without either intentional abdominal contraction or unintentional abdominal protrusion.

Circulation Exercise Zhoutian Gong

Sit cross-legged on a bed or upright on a stool. Pull in the chest and keep the spinal column straightened. Keep your neck straight (by picturing a light object on the head) and your shoulders relaxed. Close your eyes slightly and stick the tongue against the palate. Breathe evenly and concentrate the mind. Use abdominal respiration at first and then change to reverse breathing when you become familiar with the exercise. Respiration should be adjusted so that it is fine, gentle, soft, and long. Concentrate the mind vaguely on the Dantian. The movement of the abdominal muscles should be coordinated along with the breathing, which should feel lively and at ease. After a certain period of training, you may feel a kind of warmness in the Dantian, which will increase in intensity as you practice. When enough warmth has been accumulated, a flow of the hot Qi can be felt. With your mind, follow this energy from the along the Du Channel via the acupuncture point Huiyin (Ren 1) and the coccyx,...

Chapter Initial Preparations

Stomach And Sternum

Lie on a slant board with the head towards the floor while doing this same exercise. Using a weight on the lower abdomen while lying flat, breathe in so that the weight is raised as the diaphragm lowers. Exhale. The diaphragm goes back to its normal position and allows the belly to flatten and lower the weight. Practice this daily, increasing the weight once a week and you will soon acquire a great control in directing Chi to the lower abdomen while strengthening the abdominal muscles. By putting the board higher up on the wall, you can increase the demands made on the abdomen and diaphragm. This approach allows you to discover various ways of adapting to a new position and gain greater control. Always repeat in multiples of three to 36 times. When you are proficient at abdominal breathing, you may go on to the next exercise.

Regulation of Breathing

Abdominal respiration also known as abdominal breathing is developed gradually under the guidance of the will until it occurs naturally. To train abdominal respiration, one uses the consciousness to relax the abdominal muscles so that the abdomen expands naturally during inspiration and contracts during exhalation. The contraction and relaxation of the abdominal muscles are intensified gradually and naturally through practice. Forced exertion must be avoided. Reverse abdominal respiration is the main breathing method used in advanced Qigong exercises and during the emission of outgoing Qi. In this method, one uses the will to contract the abdominal muscles during inspiration and to relax them so that the abdomen expands during expiration. Although this method is initially awkward, it will become natural through proper training. When reverse abdominal respiration becomes more or less natural, it can be done in cooperation with contraction of the anus, which increases the physical and...

Martial Arts And Chi From Abdomen

Practicing Taiji Ball

This exercise helps you to regain conscious control of the muscles in your abdomen. The lower Dan Tien is the main residence of your Original Chi. The Chi in your Dan Tien can be led easily only when your abdomen is loose and relaxed. The abdominal exercises are probably the most important of all the internal Chi Kung practices. There are four major benefits to this abdominal exercise. First, when your Lower Dan Tien area is loose, the Chi can flow in and out easily. This is especially important for martial Tai Chi practitioners, who use the Dan Tien as their main source of Chi. Second, when the abdominal area is loose, the Chi circulation in the large and small intestines will be smooth, and they will be able to absorb nutrients and eliminate waste. If your body does not eliminate effectively, the absorption of nutrients will be hindered, and you may become sick. Third, when the abdominal area is loose, the Chi in the kidneys will circulate smoothly and the Original Essence stored in...

Qigong Treatment

The action of this exercise is just like poling a boat. As if the exerciser is standing on a boat, holding a pole in the hands and pushing the pole to the lower back direction with force to make the boat move forward. Practise 1 or 2 times a day, 30 minutes each time till you sweat. The exercise can make the thorax muscles move with force, the abdominal muscles contract and increase the moving range of the diaphragmatic muscles so as to massage the liver and gallbladder.

Psoas Muscles

Spine Pelvis Muscles

Once you feel comfortable with the details of Door Hanging, consciously relax the abdominal wall while you practice. As you soften the abdominal muscles, relax and straighten the spine against the door edge. You will be able to feel a sensation of 'pulling in and up' deep inside behind the front lower ribs. This is the left and right psoas muscles working. (Fig. 4.9)


Practice Psychosomatic Relaxation Exercise and Inner Health Cultivation Exercise. The method Rubbing Zhongwan (Ren 12) Area, saying Hu and the manipulation procedures of Dredging the Spleen and Stomach described in Spleen Regulation Exercise may be practiced by patients with hyperactive liver Qi which is attacking the stomach and causing Qi stagnation and blood stasis. Patients with insufficiency of spleen Yang should use the technique Taking Yellow Qi to regulate the spleen and Dredging the Spleen and Stomach. As described in Spleen Regulation Exercise, Chest-Hypochondrium Exercise and Abdominal Exercise should also be performed.


Practice Automatic Qi Circulation Exercise (counterclockwise direction only) supplemented with the Abdominal Exercise. Patients with diarrhea caused by cold and dampness may practice Filth Elimination Exercise, while patients with diarrhea before dawn may practice Taking Essence from the Sun.


(2) Orthodromic Abdominal Respiration It refers to trained natural orthodromic abdominal breathing formed gradually through practice of natural respiration under guidance of will. To train orthodromic abdominal respiration, one employs a little consciousness to relax the abdominal muscles during inhaling to make the abdomen bulged naturally, and during exhaling , uses some consciousness to get the abdominal muscles contracted. The contraction and relaxation of the abdominal muscles are intensified gradually and naturally through a certain period of practice. Forced exertion must be avoided. The orthodromic abdominal respiration tends to appear when one concentrates his mind on the navel. Antidromic abdominal respiration is the main breathing method used in training qi, guiding qi and in emitting outgoing-qi.To get it, one uses will to guide the abdominal inuscles to contract and make the abdomen sunken during inhaling and during exhaling , relaxes the abdominal muscles gradually to...


Practice Nourishing the Kidney for Rejuvenation and Abdominal Exercise and Waist Exercise. For patients with deficiency syndrome may practice Automatic Qi Circulation Exercise emphasizing clockwise Qi rotation among patients with excess syndrome emphasize counterclockwise Qi rotation. Delicate patients with deficiency syndrome may also practice Health Promotion Exercise or Inner Health Cultivation Exercise.

Fire Up Your Core

Fire Up Your Core

If you weaken the center of any freestanding structure it becomes unstable. Eventually, everyday wear-and-tear takes its toll, causing the structure to buckle under pressure. This is exactly what happens when the core muscles are weak – it compromises your body’s ability to support the frame properly. In recent years, there has been a lot of buzz about the importance of a strong core – and there is a valid reason for this. The core is where all of the powerful movements in the body originate – so it can essentially be thought of as your “center of power.”

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