Natural Bodybuilding Gymless Routine for Ripped Abs

How many times many of you have skipped working out your abs because you meant to do them at the end of your weight training session but either all of the ab benches and machines were occupied or you were just too tired to do any justice to them.

If you have been in this situation many times, then I have the solution for you.  A body-weight ab workout routine that you can perform in the comfort of your living room, preferably as soon as you wake up for best results or once you get home from work.  It will hit all of your abdominal muscles in a quick and efficient manner, and best of all, you can perform it anytime, anywhere.   Add to it the proper fat loss diet, perhaps coupled with a supplement that supports fat loss, and a well defined six pack will be well within your reach!

Exercise #1: Crunches
Lie flat with your back on the floor and your legs in front of you bent at the knees and place your hands crossed in front of your chest.  Start by raising your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale. Retaining tension on the abs, bring your torso to the starting position as you inhale. Maintain full control throughout the movement and avoid the temptation to rock back and forth.  Tip: You can perform this movement with a rolled up towel under your spine curvature in order to achieve full stretch of the abdominal wall and thus get full range of motion.

Exercise #2: Bicycle Crunches
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position and bring your knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.  Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.  Then go back to the initial position as you breathe in, and start to crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

Continue alternating in this manner until all of the recommended repetitions for each side have been completed.   Tip: Avoid fast and sloppy motions; instead concentrate on slow and perfect execution.

Exercise #3: Lying Leg Raises
Lie flat with your back on the floor and your legs extended straight in front of you. Place your hands at your sides by the floor for support. Flexing your lower abdominals, raise your legs and exhale until they are perpendicular to the floor. Retaining tension on the abs, lower your legs to the beginning position stopping just an inch off the floor as you inhale. Tip: Avoid the temptation to let your legs drop on the negative portion of the movement.

Exercise #4: Modified V-Ups
Sit on the floor (or on the edge of a chair) with your legs extended in front of you and your hands holding on to the sides for support. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them as you inhale. Exhale as you return to the start position and repeat the movement until you have completed your set. Tip: Avoid the temptation to let your legs drop on the negative portion of the movement and maintain full control of the motion.

Exercise #5: Knee-Ins
Sit on the floor (or on the edge of a chair) with your legs extended in front of you and your hands holding on to the sides for support.   Keeping your knees together, pull your knees in towards your chest as you exhale until you can go no further. Keeping the tension on your lower ab muscles, return to the start position as you inhale and repeat the movement until you have completed your set.  Tip: Avoid fast motions; maintain full control of the movement.

Gymless ‘Ripped Abs’  Natural Bodybuilding Workout Routine

If you find the information of this website useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here.

Also, don’t forget to subscribe to my YouTube page at:

www.youtube.com/hugoriverafitness

and to CLICK LIKE on my:

Hugo Rivera Best Selling Fitness Author Fan Page.

• Challenge Yourself With This Insane Natural Bodybuilding Workout
• Halloween Natural Bodybuilding Survival Tips
• Home Chest & Back Dumbbell Workout Routine (10 sets of 10 Reps)
• Natural Bodybuilding and Fitness Icon Jack LaLanne Died at the Age of 96
• Is it Important to Have a Training Journal to Achieve Natural Bodybuilding Success?

Natural Bodybuilding Exercises – Hammer Curls for Big Biceps

Main Muscle Worked: Brachialis and Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbells
Mechanics Type: Isolation Movement

1.  Stand up with your torso upright and a dumbbell on each hand being held at arms length.  The elbows should be close to the torso.

2.  The palms of the hands should be facing your torso.  This will be your starting position.

3.  While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.  Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.  Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

4.  Slowly begin to bring the dumbbells back to starting position as your breathe in.

5.  Repeat for the recommended amount of repetitions.

Hammer Curls Variations: There are many possible variations for this movement.  For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

If you like this video then please “Tweet it” and Facebook it (buttons are below the video)

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

• Concentration Curls Video for Big Biceps – Natural Bodybuilding Exercises
• Overhead Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises
• Natural Bodybuilding Exercises for the Legs and Abs That You Can Do at Home Without Equipment
• Best Exercises for Muscle Gain and Fat Loss
• Natural Bodybuilding Arms Workout: Build Your Arms for the Summer With This Arms Workout

Overhead Dumbbell Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises

Overhead Dumbbell Triceps Extensions – Natural Bodybuilding Exercise Description

Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders, Chest
Equipment: Dumbbell, Utility Bench
Mechanics Type: Isolation Movement

1. Seat down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length.  Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward.  This will be your starting position.

2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.  Breathe in as you perform this step.

3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

4.  Repeat for the recommended amount of repetitions.

Variations:
•    You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells like 95 lbs or so.

•    Another variation is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).

•    There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.

•    Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.

If you like this video then please “Tweet it” and Facebook it (buttons are below the video)

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

• Hammer Curls Video for Big Biceps – Natural Bodybuilding Exercises
• Concentration Curls Video for Big Biceps – Natural Bodybuilding Exercises
• Natural Bodybuilding Exercises for the Legs and Abs That You Can Do at Home Without Equipment
• Natural Bodybuilding Q&A: Squats Don't Work Your Legs?
• Natural Bodybuilding FAQ – Should You Train When You Are Feeling Tired?

Natural Bodybuilding Exercises – Concentration Curls for Big Biceps

Natural Bodybuilding Exercise Description – Concentration Curls

Main Muscle Worked: Biceps
Other Muscles Worked: Brachialis, Forearms
Equipment: Dumbbell, Flat Bench
Mechanics Type: Isolation Movement

1.  Sit down on a flat bench or utility bench such as the one in the video with one dumbbell in front of you in between your legs.  Your legs should be spread with the knees bent and the feet on the floor.

2.   Use the right arm to pick it up and place the back of that upper arm on top of your inner right thigh (around three and a half inches away from the front of the knee).  Rotate the palm of the hand until it is facing forward away from your thigh.  Tip: Your arm should be extended at arms length and the dumbbell should be above the floor.  This will be your starting position.

3.  While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.  Only the forearms should move.  Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.  Tip: At the top of the movement try to get the little finger of your arm higher than your thumb.  This guarantees a good contraction.  Hold the contracted position for a second as you squeeze the biceps.

4.  Slowly begin to bring the dumbbells back to starting position as your breathe in.  Caution: Avoid swinging motions at any time.

5.  Repeat for the recommended amount of repetitions.  Then repeat the movement with the left arm.

Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you.  In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm.  This is a more challenging version of the exercise and is not recommended for people with lower back issues.

If you like this video then please “Tweet it” and Facebook it (buttons are below the video)

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

• Hammer Curls Video for Big Biceps – Natural Bodybuilding Exercises
• Overhead Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises
• Natural Bodybuilding Exercises for the Legs and Abs That You Can Do at Home Without Equipment
• Best Exercises for Muscle Gain and Fat Loss
• Natural Bodybuilding Arms Workout: Build Your Arms for the Summer With This Arms Workout

One thing that I love about this exercise is the constant tension that the cables place on the triceps. Performed properly, this exercise will help you to stimulate new growth on the triceps.

Difficulty: Easy

Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.

Here’s How:

1. Attach a straight bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Note: Using a straight bar attachment with an overhand grip will work all three heads of the triceps equally.

2.  Standing upright with the torso straight and a very small inclination forwards, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.

3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.

5. Repeat for the recommended amount of repetitions.

Tips:

1. For variation, you can use an e-z attachment as well as a v-angled bar that allows the thumb to be higher than the small finger.

2. Also, you can attach a rope to the pulley as well in order to emphasize the outer head of the triceps.

3. You can also use a reverse grip on the straight bar or on a single handle in order to emphasize the long inner head of the triceps.

What You Need:

• Cable machine
• Triceps bar attachment of choice

• Natural Bodybuilding FAQ – Training Over 40
• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program
• Natural Bodybuilding Tips for Making Bulking Up Work Without Gaining Fat

So many times bodybuilders tend to focus only on weight lifting as a part of their training regimen.  While weight lifting is needed in order to achieve your bodybuilding goals, a great alternative to exercising your chest is push ups.  Especially when traveling, bodybuilders often tend to slack or even take some time off from the gym because they do not have access to a gym.

Pushups are great because they can be performed whenever and wherever.  Regardless of where you may be, push ups can help you maintain your strength until you get back from vacationing or traveling.  Push ups can also be performed at the end of a chest exercise routine to add variety to your workouts.

Anthony Alayon Performing Pushups

Pushups Exercise Description:

1. Place your hands about 36 inches apart on either the floor or the wall.

2. Lower yourself until your chest almost touches the floor or the wall. Breathe in as you perform this step.

3. Press your upper body back up to the starting position. Breathe out as you perform this step.

(Note: If you are performing pushups using the wall, place your feet at a distance greater than your arms length when they are extended).

Conclusion:

If you can incorporate push ups into your exercise routine, you will not only be adding variety to your workouts but also be well on your way to achieving your fitness, weight loss or bodybuilding goals.

• Best Natural Bodybuilding Workout Equipment for Home Gyms