Let’s face it, it’s easy to get frustrated with the seemingly endless reps of bodybuilding exercises needed to get truly ripped abs. Maybe you’re just feeling a little pudgy around the middle but don’t have the time to go to your local bodybuilding club.  Well, there are many people believe they’ve found the “magic bullet” to the endless quest for six pack abs; the electrical-stimulation abdominal belt.

But does it really work? 

Surprisingly, according to this recent WSJ article, it actually does…as long as the belt is used as a complement to an existing exercise program and sensible diet.

There are several vendors in this space, good and bad, but the effective products all work the same way: electrodes are placed against your skin and a safe electrical current is sent in pulses to your ab muscles. The current causes your muscles to contract, and depending on the intensity it can provide significant “strength and endurance” gains.

Under the covers, it’s the same technology that has been long used by physical therapists to help treat muscles that have weakened from injury or surgery, but now FDA cleared and packaged for consumers.

I just want to reiterate that ripped abs are not going to magically happen by using these belts alone, but according to WSJ, some of these belts “worked the muscles more than doing traditional crunches”.  One popular belt – the Flexbelt, has several testimonial s including one from a professional bodybuilder who claims that he uses his belt in conjunction with his regular ab workout to take it to the next level.

These belts are typically inexpensive with products that range from $90 to $200. My take is that if you’re already doing bodybuilding exercises for your abs, one of these belts might provide an extra edge – and as an added benefit, you can get the extra workouts done outside your local bodybuilding club.

I recently did a sponsored review of the Flexbelt, so if you’re interested in this technology make sure to check out this post.

Remember, with or without technological aids, six pack abs are well within your reach.  The key is keeping to a consistent workout regimen along with a sensible diet.  The truth is that the abs of your dreams will not happen overnight; the most important thing is to pick a long term strategy and stay with it!

The Wall Street Journal recently tweeted an amusing article definitely worth checking out titled “The 27 Rules of Conquering the Gym”. Although the author wrote the article to be funny, he also made a number of keen observations to why people fail at their local bodybuilding club.  Here are a few of the rules that I thought were particularly spot on:

No Excuses

#4 – “No one in the history of gyms has ever lost a pound while reading “The New Yorker” and slowly pedaling a recumbent bicycle. No one.”

There are so many distractions at a typical bodybuilding club today that it’s easy to forget the real reason that people go in the first place. Maybe the goal is to get fit, perhaps it’s to lose weight or to build muscle, but all require at least some sweat equity.  You are simply not going to be able to obtain your workout goals if you’re lazily browsing your ipad or watching TV during a 10 minute walk on the treadmill.  Try to remember why you’re there in the first place – you need to be in that mindset to push yourself to workout harder.

#14. “You can take 10 Minute Abs, 20 Minute Abs, and 30 Minute Abs. There is also Stop Eating Pizza and Eating Sheet Cake Abs—but that’s super tough!”

There are so many different programs out there designed to get you the chiseled abs of your dreams – I even pitch a handful of the better ones on my blog here. But let’s be truthful, working out your abs is only half of the equation. Unless a sensible diet plan is in place, you will simply not see the results you’re seeking.  The bottom line is not to waste your money on an ab plan unless you’re ready to commit to eating healthy.

#19. “If a gym class is going to be effective, it’s hard. If you’re relaxed and enjoying yourself, you’re at brunch.”

My bodybuilding club hosts regular spin classes and I’ve seen two types of people who participate.  There are those who keep the resistance at the easiest setting and pedal at their own pace, and then there are the warriors who crank it up and race along at breakneck speeds to keep to the beat. The warriors are the ones who leave the room flushed and sweating, but they’re also the ones who are making the most productive use of their time at their bodybuilding club.

The bottom line is that working out is hard. There are no magic shortcuts.  It takes commitment to keep to a regular schedule, to keep the intensity up, and to have the willpower to eat right to make it all come together.  However, the payoff is worth it – obtaining your fitness goals.  Here’s to wishing you the best workout success in 2012!

Everyone knows that bodybuilding exercises can help maintain a healthy body and great figure. There are lots of different exercises to try out and many focus on specific muscle groups. This can be a bit confusing to people that are not very used to exercising. There’s more to bodybuilding than trying a very popular exercise over and over and hoping for the best results. For instance, if you want to build up your biceps, you need to figure out which exercises are really best for that area. You also need to know what things you may need that aid in your bodybuilding exercises and how often you need to do them in order to get noticeable results after a certain period of time. The following methods can help you out.

Pull Ups

Pull ups are not only good for your getting the best biceps but they are also essential for training your back. All you need to do is find a pull up bar (which you can basically find in any gym) and hold on to it with your palms facing opposite from you. Then look up and try to pull yourself up until your chest reaches the bar. Aim for 5 to 10 times depending on how many you can physically do. If it is too challenging, consider using a pull up assist machine to take away some of that weight.

Preacher Curls

In order to these types of bodybuilding exercises, you will need a preacher bench along with a bar equipped with weight plates. Once you loaded the bar, simply curl the bar up to your head slowly and put your arms down so they are straightened out. Try to do this 10 times before switching to another bodybuilding exercise. Although it is one of the easier exercises, you can seek a trainer if you need assistance. Resistance curls are great to use if you want to practice the curling motion.

Kettlebell Exercises

Kettlebell exercises can be extremely effective for building your biceps, so seek them out at the gym,  or buy yourself a set for home, because there are a large variety of exercises available that can benefit your biceps. For instance, you can try the sumo deadlift where you put the kettlebell between both of your feet and pulling your hips back as if you are tapping an invisible wall behind you. Once you feel that nice stretch, pick up the kettlebell and stand up while holding it. That counts as one rep and you can try to do it 5 to 10 more times.

Sumo Dead Lift - Barbell or Kettlebell

You can also try a variation of these kettlebell exercises called the swing. It starts the exact same way as the sumo deadlift but you snap the hips as if you are jumping instead of picking the kettlebell up. Swing that kettlebell up to your chest level and repeat.

Doing all of the bodybuilding exercises in a single session is a powerful way to develop your biceps because you’re toning various areas at once. This strategy can lead to dramatic effects after a month or so.

Although kettlebells are a very simple piece of gym equipment, they are highly effective. Many different people of all ages and fitness levels can benefit from using the kettlebell. Bodybuilding exercises can be performed using just the kettlebell for excellent results.

Exercising with the kettlebell is very different to other forms of exercise as it will work multiple areas of your body. Major groups of muscles will be used together during kettlebell exercises; and you will also focus on strength and balance. Although you will be holding the kettlebell in your hand; the movements which are used, will be controlled by your legs and core. These are the types of exercises that will provide you with a complete workout.

Many fitness experts love to include the kettlebell exercises in their routines to help with their overall endurance and cardiovascular training. There are also athletes and professional body builders use the kettlebell to help increase stamina and overall performance. If you want to include the kettlebell within your bodybuilding exercises, you must learn how to use it correctly. Many people think that using the kettlebell is straightforward; however, it takes coordination and skill.

There are several different pieces of weight training equipment available at your local bodybuilding club including barbells and weights. However, the kettlebell is very different to these and will offer a unique style of workout.  Mastering the more complicated kettlebell exercises may take some time; however, there are some seriously basic one’s for you to try. The kettlebell swing is one of the first exercises that you will need to learn and is extremely effective.

kettlebell swing example

Once you have mastered how to swing the kettlebell and use your core to control the movements, you can move onto far more complicated maneuvers.  The one arm kettlebell snatch and the kettlebell windmill are both very effective at targeting the arms, back and shoulders. If you want to focus on your legs you may want to try the kettlebell sots press, which will work your legs and gluts. Many of the exercises can be included within the bodybuilding exercises ensuring that you achieve what you want.

One of the most complicated exercises with the kettlebell is the kettlebell snatch, and this can take several attempts to master. The lift must be performed in one clean, swift movement; therefore, you must be confident to carry out the action. The punch at the end of the movement is considered extremely difficult, and many people cannot master this perfectly. You will need to begin with the kettlebell swing.

The movement needs to be shortened by bending the elbow, and positioning the kettlebell six inches from your chest. As the kettlebell reaches your chest, you will need to reverse pull and ensure that you do not unbalance. When the kettlebell is just above your head, the punch should be started to extend your arm and lock it into place. Timing is everything with these kettlebell exercises and the more practice will make the maneuver smooth.

Kettlebells are typically constructed from cast iron and have the similar appearance of a cannonball with a handle on top that allows you to grip it properly. In Russian, ‘girya’ is the word meaning kettlebell, and gets its name from its unusual shape. Today’s kettlebells often sport rubber handles which add convenience and good grip. Kettlebells have been used by the Russian military for training for many years and kettlebell exercises have been steadily gaining in popularity.

If you are a member of a bodybuilding club you have probably already participated in some training with kettlebells, and are already experiencing the benefits. The appearance of these unique weights may make one think it belongs in some obsolete gym. That is particularly true when you take a good look at all the advanced training equipment that is available in most facilities these days. However, the simple design allows for greater freedom of movement and provides a very intense workout. After experiencing the difference kettlebells exercises can make with adding strength, gains in muscle mass, and fat loss, you have to admit there is something to this new phenomenon.

Kettlebell exercises help to melt fat away from your body and works the entire system. It only takes a few minutes to leave one exhausted from the intensity of workout obtained from kettlebells. With these weight training devices, there is no support afforded by a machine or bench the way traditional weights can be, so your entire body must get involved which is the reason for the exhaustion. That way you are burning calories at a much greater rate and chiseling those muscles into shape.

As you get started with your kettlebell exercises you will begin to recognize the names that go along with the workout. Snatch, cleans, windmills, swing and jerk are all part of the typical bodybuilding club routine, and you will learn how to properly execute each one of them.

Kettlebell swings put an emphasis on muscles in the posterior and work on muscle control, while the kettlebell jerks and cleans work the hamstrings, arms, hips, chest and shoulders with lifting style exercises. When you do the kettlebell snatch you will be working on the most intricate of kettlebell exercises. The many movements of this exercise work the shoulders, abdomen, forearm, and back muscles which involve the entire kinetic chain and therefore are good for working the entire body.

When you are interested in metabolic training doing some kettlebell snatch repetitions will help to burn away the calories rapidly. Kettlebell exercises like the snatch increases body stamina and strength, and improves muscle tone and posture.

You might just take a look at other bodybuilding club members and believe that there is just no way you could ever accomplish that feat, but you need to understand that kettlebell exercises are adaptable to female and male users regardless of the level. You just want to make sure that you get instructions from a professional trainer if you want to take advantage of the amazing workout they can provide.

Are you ready to make the most out of your 30-minute kettlebell exercises? It has taken some time to get to the degree that you can perform this powerful workout and feel not only great about it, but realize what you are getting out of it. Even a few weeks of training provides the energy to continue and the awareness of what you are achieving with your workouts. Now is the time to put a couple of different kettlebell workouts together and maximize the time you spend building energy, health and perseverance.

The kettlebell swing has toned up your back and shoulders while improving the cardio vascular stability and endurance you have been looking for. What is even better is that balance is better and you feel great. Now able to use the 25-pound bell, the 35-pound bell is the next goal and you will reach it sooner with this 10 swing- set workout using 30 seconds of swings and a minute of rest between the sets. Follow with five of the Turkish getup sets for that all around conditioning thanks to using both the prone and standing positions. Rest a minute between each set. You’ll feel great! Power up!

turkish getup

There are many types of bodybuilding exercises for beginners that offer easier routines with weights that still challenge the muscles. Leg presses, shoulder presses, lateral pull-downs and squats are just a few of the exercises that you can use to transform your body into a dynamic and muscular testament to strength, training and conditioning.
As a beginner you may be questioning whether or not you can achieve those stunning results that you see in the magazines and on television. The answer is that anyone can increase the size and strength of their muscles with the right training routines.

You do have to pace yourself if you want to get the maximum benefits from bodybuilding exercises. There is no need to try and get everything done at one time because these routines take effort, concentration and commitment. It will take you several months to really notice how cut and chiseled your body has become, but these changes are going to be taking place each week.  After 3-4 months your body will begin to show the muscular definition that you dream about.

Remember that you need to include aerobic activities in the mix so that you can rid your body of that extra fat that keeps your muscles hidden. Cardio and abdominal exercises can be performed 7 days a week but you should only work with weights 4-5 times each week. This routine will allow 24 hours between training sessions for your muscles to recover. During each recovery period your muscle fibers will regenerate and heal, ultimately adding shape, size and strength.

Don’t be afraid to challenge yourself with top rated bodybuilding exercises. A better body is only one of the rewards that will be waiting.

All of us want the perfect abs but don’t want to get bored doing the same kind of exercises.  Different bodybuilding exercises also hit different areas of your abs so you want to make sure you get a good variety in.  To help you with that, here are 10 bodybuilding exercises that you can do for your abs.  All of these exercises are effective in sculpting your abs and is worth trying out.

The first exercise is the ab crunch on an exercise ball.  We all know about doing the standard crunches.  But with the exercise ball, it gets rid the pressure on your back and is easier on the neck.  Most people have done crunches on hard surfaces, so you should use an exercise ball for a change.

The second exercise is the crunch twist.  This is similar to a regular crunch (you start with your hands behind your head) except you twist your torso to each side to hit the sides of the stomach.  A tip to doing this exercise is not to bend your head but to focus on your torso while twisting your elbows.

The third exercise is the bicycle kick.  Just as the name suggests this involves you moving your legs like you are riding a bicycle.  You do this exercise by lying on your back with your knees bent 90 degrees.  Then you start pumping your legs like you were on a bicycle.

The fourth exercise is the hanging leg raise.  This is one of the most effective ab exercises.  You do it by holding on to a chinup bar with a wide overhead grip.  You keep the top part of your body and bring your knees up as close to your chest as possible.  The best way to describe it is to make an L shape while pushing up as far as possible.

The fifth exercise is the reverse crunch.  This exercise is similar to the hanging leg raise except you don’t need a chinup bar.  You do it by starting in the sit up position and rather than moving your upper body up, you bring your knees up the same way you would when doing a hanging leg raise.

The sixth exercise will really help you hit your abs.  You use a cable pulley machine and set up the weight you want.  This is one of the bodybuilding exercises people do to build triceps.  The difference is that you kneel on your knees and pull downwards, hitting your abs.

The seventh exercise is the pulse up.  You lay flat on your back with your legs straight up, making a 90 degree angle.  From here you pulse your butt and hips up to hit your abs to go at a higher angle.

The eighth exercise is one of many kettlebell exercises you can use.  You take your kettlebell with both hands and hold it above your shoulders slightly away from your body.  From there you bend your waist as you bring down the kettlebell.  Bodybuilding clubs can teach you many other exercises with kettlebells.

The ninth exercise is the cable roll out.  You attach a pulley (with light weights) to a barbell and start out on the floor.  You start right before the push up position and roll the barbell until you’ve extend to the full length of your body.

The tenth and final of the bodybuilding exercises designed to hit your abs is the sit up.  You start in the stomach crunches position and rather than just focus on the crunches, you bring your whole upper body as closely to your knees as possible.  Again, you can join bodybuilding clubs if you want help with your exercise routines and personal fitness goals.

Many people labor under the misconception that in order to build muscles mass, it is necessary to go to a bodybuilding club. Many people spend hundreds of dollars every year on the fanciest bodybuilding clubs with the latest equipment in order to build their strength and size, but it is not always necessary to go to a bodybuilding club to do bodybuilding exercises that will be effective in helping you build mass.

In fact, going to a bodybuilding club actually has a number of downsides to it:

• You spend time driving to and from the club
• You spend a good deal of money on the bodybuilding club membership
• It is far easier to get distracted from doing bodybuilding exercises in a bodybuilding club filled with other people, TV’s, fitness classes, and other distractions.

When it comes to bodybuilding exercises, you might find that bodybuilding at home is actually more effective than doing so at a fitness or bodybuilding club. There are many exercises that you can do in the comfort of your home without the need for fancy gym equipment. In fact, you can easily equip your house with everything you need to do the best bodybuilding exercises, all for a fairly reasonable price.

Fitting out your house with bodybuilding equipment is actually fairly simple. In order to be effective with your bodybuilding exercises, you will need:

• A barbell
• Two dumbbells
• Enough free weights to bench press, with a variety of weights (i.e.: 5 lb, 10 lb, 25 lb, and 50 lb weights)
• A weight bench

With just that equipment you are easily able to do bodybuilding exercises that are guaranteed to give your entire body a proper workout.

To work out your chest:

Bench presses on the weight bench can easily be done. Do incline and decline press variations using the barbell, and dumbbell flys to ensure that your chest is well worked out.

To work out your shoulders:

Military presses using the barbell are effective, as are alternate shoulder presses using dumbbells. Do side and forward extensions with the dumbbells to work out your deltoids, and do pull ups from any door frame in your house to give your entire upper body a good workout.

To work out your triceps:

Use the barbell to do Skull Crushers on the bench, and use the dumbbells to do Kickbacks and Dumbbell Raises.

To work out your biceps:

Use the barbell to do Bicep Curls, Preacher Curls, and Static Curls. Use the dumbbells to do alternating Curls and hammer curls.

To work out your legs:

Do Squats, Lunges, Jumping Jacks, skip rope, and run to ensure that your legs are worked out properly.

As you can see, doing bodybuilding exercises at home are incredibly easy, and you may find that working out at home is preferable to working out at a bodybuilding club. With just a small initial investment, you can save yourself a good deal of time and money at a bodybuilding club, and you can have your own personal gym at home with very little effort.