For men and especially women having a great set of legs is a very desirable outcome when undertaking a weightraining program. Unfortunatey not a lot of people are willing to put in the effort required to acheive this goal.

The upper leg muscles are the biggest and most powerful in the body but they are also the most demanding when it comes to working them out. Anybody who as trained for some time will tell you that the hardest and most dreaded workout is legs. It is because of this perceived intensity that many people especially beginners avoid leg exercises altogether or just add a few half hearted sets into a routine once a week.

This leads to a lack of proportion and symmetry and can effect your overall strength.

If you have been neglecting your legs for a while or not getting the results you are after then here are 3 great leg exercises you must include in your routine

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Squats – The king of exercises! This in my opinion is the best leg exercise you can do as it works the quadriceps, hamstrings, and buttocks all in one movement. Regardless of whether you are going for size or just toning up it should be the first leg exercise you choose. To perform this exercise correctly you will stand with you feet about hip width apart, knees slightly bent, abs tight, and with the shoulders situated down and relaxed. Keep your head and neck straight, and your back in natural alignment. With a bar resting on the back of the shoulders slowly squat down to bend the knees at a 90 degree angle. If you cannot go all the way down, then just try to go as far as you can. Important: Do not lean forward. This will put entirely too much pressure on the knees. It is very easy to injure the knee joints in this exercise, as well as the lower back. It is very important too keep your form just right. Squat as if you are about to be sitting down in a chair that is placed slightly behind you. Hold for a count of one, and then slowly raise back up. Never let your knees go past your toes. Raise back up and repeat for the desired amount of reps.

Romanian Deadlift – If you want to target the hamstrings and glutes more effectively then a great leg exercise is the romanian deadlift. To perform this exercise properly use either a barbell or dumbbell with a little wider than shoulder width grip. Bend the knees slightly and push your hips back with a straight back . Keeping your back completely straight at all times, use your hips to raise the bar. The movement should not be fast but controlled. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower bar to just below the knee and exhale as you complete the movement. Always start with light weights and if not sure seek professional advice.

Lunges – These are great for working all the leg muscles but especially the glutes. To perform a front lunge stand with feet slightly apart and toes pointing forward. Then step forward with one foot and plant it in front of you. Make sure your step is long enough for you to lower the back leg. Support most of your weight on your front heel. Only the ball of the back foot should be on the ground with your back heel elevated. Keep your torso and abdomen straight and your shoulders back. Continue the forward stepping motion. Bend both knees so that the front knee and front ankle are in line with each other. The knee of the back leg should come close to the floor without touching.Drive upwards and back with the front leg to return to original position with your feet slightly apart. Repeat with opposite leg.As you can see, certain exercises for legs can be quite complex, so it is always very important to pay attention to technique and form. Building muscle in your legs should remain no problem just as long as you do not overdo it.

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The Truth About Abs is a total body fat loss program written by a professional fitness trainer, Mike Geary. It is the number one selling fitness program on the internet and has been used by thousands of men and women all over the world to help shed body fat and build stronger, healthy lean bodies and of course get a great set of abs.

The aim of the author was to provide an honest guide to losing fat and getting lean that set about to cut through all the rubbish and mis-information that has surrounded this industry for years.

As a personal trainer I was intrigued to see if the information stood up or was it purely hype or the same old rubbish packaged up in a different box.

Well after purchasing and reading through the 140+ pages of information I can tell you that this is a comprehensive, easy to follow guide that if used correctly will guarantee you not only a six pack but a better understanding of how your body works and hopefully a new outlook on how you eat and manage your health.

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Whats in the Program?

After an introduction to the program and quick discussion about fat loss the book goes into detail into what the author considers the most important factor when trying to get six pack abs.

Now this is not thousands of ab workouts or hours of cardio training but nutrition. Without proper nutrition you will never achieve the body of your dreams as Mike says in the book “No matter how hard they train, most people will never get their body fat low enough to see their abs if their diet is poor. I see people all the time that train like crazy every day without ever reducing their body fat due to their poor dietary habits.” This is something I can testify to with my own experience working with personal training clients and in my own training before I started in the fitness industry.

The book then goes in much detail to explain what is good nutrition, what to avoid and how to mange our nutrition better so that not only do we lower our body fat but feel and perform better in our everyday life. There are also over 80 healthy meal plans for you to follow so you don’t have to sit there trying to put together some form of eating schedule.

After that there is an analysis of the abdominal region with lots of diagrams to explain how your abs actually work then Mike provides a list along with pictures and detailed descriptions of all the best exercises you should be doing that build a strong set of abs. These are then organized into some excellent routines that you can follow in the gym or at home.

Finally the program covers what are the best exercises to be doing if you want to strip away fat and reveal those abs. This is the area that may surprise you the most and will probably show a lot of people where they have been going wrong with their workouts.

The book argues that traditional reliance on cardio training for fat loss is not as effective as it could be and that for a more efficient fat burning program the emphasis should be placed on resistance training with free weights.

Now this does not mean that all resistance training is applicable and it is only certain exercises such as compound and multi joint movements performed in a high intensity workout that hold the key to losing body fat quickly while retaining muscle mass. All these exercises are fully explained with pictures and organized into some killer workouts for all levels of fitness that are sure to guarantee results.

Is the Truth About Abs Right for Me?

The recommended training commitment in this Program is 45-60 mins 3-4 times per week. This is manageable in most busy schedules so great if you are finding it hard to make time for exercise.

One of the great things about the routines are that they can easily be adapted to perform at home. So if you don’t like going to gyms or just prefer to workout at home then with a small investment in a stability ball and some dumbbells you are ready to go.

The program is extremely flexible and suitable for all levels of fitness. It doesn’t matter if you are a total beginner or have been training for years. All I would advise if that you haven’t tried some of the exercises shown in the book before it may be worth getting professional help to make sure your technique is good.

If your lacking direction with your current routine or need a fresh challenge then Truth About Abs offers you a easy to follow intensive program that will have heads turning in the gym.

If your stuck at a fat loss plateau and not sure what to do next then TheTruth About Abs could be the key that finally opens the door for you to a head turning body

As a Personal Trainer I highly recommend The Truth About Abs as an effective and rewarding training program. The information your getting is exactly what you need to go out and finally achieve the body you want. Don’t get me wrong this is not a quick fix you will have to work hard and stay disciplined but if your serious about making a big change in how you look and feel then this is a worthy investment

The Truth About Abs Package includes extra bonuses, including extra workouts, healthy recipes and stretching routines.

Also for piece of mind Truth About Abs is backed by a 60 day money back guarantee.

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So guys lets face it we all want the V-cut look for our abs that make the ladies go crazy. So if you want an effective workout to make your abs burn and get hard then here is one of my favourites. (Warning this will hurt!).

But before you start let me clear up a training myth here with the fact that you cannot isolate different portions of the abdominal muscles and work them independently from each other. There are no specific exercises that just work upper abs and like wise there are no fixed lower ab exercises just for lower abs. Whenever you perform some abdominal exercise the whole of your abdominal unit is working not just one part of it. All we can do is place more emphasis on certain areas by the movement we do.

For a tough workout try these lower ab exercises

Stability Ball Rollout – The first exercise is the stability ball rollout. So to get into starting position, kneel on a mat, with your body in an upright position and hands on the ball. Now, roll out for a count of 3 seconds, stretching your abs, and then return to the starting position by contracting your abs for a 2 second count. Perform a total of 10 repetitions for this exercise.

Hanging Leg Raises- Hang from a pull up bar then raise your knees as far as they can go towards your chest. Then lower your legs at a slow pace to starting position. Keep your legs together throughout the movement and focus on using a controlled motion without any swinging of the body.

Plank on the Stability Ball  – The plank exercise is a great isometric exercise. It increases the density of your abdominal region and  helps you maintain a healthy back at the same time. Perform this with elbows on the ball and your body in a straight line, chest should not be on the ball.

If you want to make this more difficult you can do a couple different things. The first is to move your elbows in front of your shoulders, and secondly, which is even harder, is to roll the ball in and out. In all scenarios, you want to hold this position for 20 seconds. For advanced levels, a 30 second hold is very good, especially after performing the previous two exercises.

Yes you are going to have to watch what you eat – no more crap food

The main consideration you have to address is that it is no good doing hundreds of lower ab workouts if you have body fat covering your midsection and no amount of ab workouts will change this. Therefore before starting any lower ab workout take a long hard look at your nutrition because if this isn’t right ie you are eating too much or the wrong type of foods then you will never achieve the results you are looking for.

Yes, You Are Going to Have to Hit Cardio to See That Six Pack.

As always, I believe that low body fat is the answer to 90% of muscle tone issues. If you hit the cardio hard and get your body fat down to 10 percent or below, you will be able to see your toned lower abs.You can have the best washboard abs in the world and nobody will see them. Cardio is an extremely important part in getting great washboard abs.

So to summarize just make sure your diet is clean and you train with intensity you will have a set of abs that will be the envy of the gym.

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