The six pack of abs could easily be called the holy grail of losing weight and looking better.  Nothing is more attractive than a cut set of abdominal muscles, and that is why everyone wants their own.  But it can be a long and difficult process to build them, especially if you don’t know the best methods of going about it.  But exercising your abs to the point of having a six pack can be as simple as doing ten minutes of exercise a day, and if you couple these tips with a good diet and some dedication, you could find yourself with a set of six pack abs sooner than you think!

Our ten-minute exercise will consist of three different actions.

The first is the crunch.  Lay on a carpeted floor with your feet flat on the ground and your knees bent upward.  Lightly rest your hands behind your head and lift your head and shoulders up toward the ceiling.  Do not bend your waist like you would in a sit up, but rather push your shoulders straight upward.  Do as many of these as you can and then quickly transition into the next exercise.

The next exercise is the bicycle move.  You will want to stay in the same position as with the crunch, but raise your left elbow to meet your right knee, and then alternate with the remaining knee and elbow.  You should feel this in your abs.  Do as many of these bicycle moves as you can and then quickly move on to the next exercise.

Finally, move to the hanging leg bends.  For this exercise you will need some kind of pull up bar, perhaps the kind that goes over a doorframe without leaving a mark.  Grab a hold of this bar and raise your legs while bending at the waist.  For a beginner’s position, only raise your knees.  For a more advanced technique, lift your entire legs without bending your legs and with your toes pointed forward.  Now do as many of these leg bends as you can and then take a 60 second rest.

After your rest, immediately resume with more crunches and start the whole process over again.  Do three sets of these total, and that will be your ten minutes of exercise.  As you can see, it’s easy to pack a ton of work into those ten minutes, and with some persistence you’ll be in the six pack hall of fame in no time.

Losing weight can be an intimidating task, especially if you’re substantially overweight, if you’ve failed in the past at losing weight, or if you’ve never tried a weight loss program before.  The truth about losing weight is that the hardest part is getting started with your new lifestyle.  Many people simply cannot find the motivation to begin a weight loss program, and continue being overweight and unhappy.  But if you can just remove the mental block that’s keeping you from losing weight, you can stop procrastinating and get started today.

Realize that it’s possible

If you’ve been overweight for a long time, you may not believe that it’s really possible to lose weight at all.  You see ads on TV all the time featuring people who have lost a ton of weight, but they’re all trying to sell you something.  What about real life?  The fact is that people can and do lose significant amounts of weight all the time in real life.  They just know how to set realistic goals and stick to them.

Have patience

It’s certain that you’re eager to lose as much weight as possible right away, but it’s important to temper your expectations to make sure that you will stick to your weight loss plan in the long term.  The normal rate of successful weight loss for most people is 1 to 2 pounds per week.  That may seem slow, but it’s highly preferable to lose weight at such a slow rate, since that’s the most likely way to keep the weight off in the long term.  People who go on crash diets and lose a ton of weight quickly tend to also gain it back quickly.

Be positive

Many people struggle with weight loss because they associate eating and being overweight with feelings of guilt.  You may feel bad about yourself because you are overweight and turn to overeating to make yourself feel better.  You may even feel that you do not deserve to be thin.  The truth is that being overweight or not is simply a matter of deciding to do something to change your situation.  It’s not a matter of morals or judgment or who deserves what.  Rather, it’s a simple scientific equation that has nothing to do with morals.

So simply decide that you are going to work to be thin until you have results, and you will have successfully overcome your mental block enough to get started on your new life.

If you’re looking to lose weight as quickly as possible, you’re probably looking for some good tips to help you in this process as well.  Below you can find four fundamental quick tips to losing weight the safe and effective way.

Make sure you goals are realistic

Biologically speaking, it only makes sense to lose about 1 to 2 pounds of fat per week.  If you lose any more it is likely that you are simply losing water or tissue weight, which will quickly return, instead of burning fat.  You will need to burn between 1,000 and 500 more calories than you are taking in each day if you hope to lose this 1 to 2 pounds, so it will be no small task.  But if you keep at it every day, in less than 6 months you could be 50 pounds lighter.

Focus on your progress

If you only give yourself one enormous goal regarding your weight loss, say 30 pounds lost, you will only be able to evaluate success or failure on that one goal.  Anything short of that, say a very impressive 10 pounds lost, will not feel like a success.  So it is important to focus on the progress that you are making, and reward yourself along the way.  This will keep up your motivation and will give you momentum to sustain your efforts at losing weight.

Make sure you are in it for the long haul

Many people set goals to lose weight for the summer, or for a specific date, such as a wedding.  But the most effective strategy for weight loss is a long term one.  If you only focus on getting thin for summer, you may succeed, but by fall you will have put all the weight back on again.  The key is to recognize that starting a new lifestyle will bring you the most success in the long term, and it will make sure that you don’t put back on any of your lost weight.

Realize that other people’s goals are not your own

Don’t get distracted by what you see on TV or in ads.  The fact is that everyone’s body is different and you need a personalized approach to your own weight loss.  Realize your strengths and limitations, and set your goals accordingly.  If you set them too high, you’re more likely to fail.

Remember that the basics are the most important to any weight loss plan, so you should return to this list if you find yourself lost in the process.

If you’re trying to lose some weight, as just about everyone is these days, you might be most concerned about the fat around your stomach area.  It’s just biologically where we generally store the most fat.  And yet it can be the most difficult to get rid of.  Your goal is probably to develop a slim stomach, perhaps with some six-pack abs.  It’s not always easy to do, but you can achieve your goal with the use of the best lower ab workout you can find.

One of the best and most widely used workouts for your lower abdominal region is the crunch.  It’s powerful because it targets only the region you are trying to target - the lower abs.  Crunches can be done anywhere without any special equipment.  They’re also useful for people of all skill levels.  You simply do as many as you can in a day, and slowly increase the number of crunches you do as you improve muscle strength.  If you develop some real strength and need a greater challenge, you can always hold a weight as you perform the crunch for extra strength training.

So how do you do a crunch and get the best lower ab workout possible?  First, find a clear area of the floor in your house, preferably a carpeted section for extra comfort.  Next, lie on your back and bend your knees up so that your feet are flat on the floor.  Next, fold your hands and place them in your lap.  If you want a slightly harder workout, place your hands behind your head.  Now, to do the crunch, you will want to think about moving your shoulders and your head up toward the ceiling. Don’t concentrate on swinging your torso toward your knees as you would in doing a sit up, but instead think about this movement straight upward.  You will feel your abdominal muscles, especially your lower abs, working to lift your head and shoulders.

Do as many of these crunches as you can without hurting yourself, then rest for about sixty seconds.  After resting, do another set of as many crunches as you can without hurting yourself.

Focus on doing this exercise ever day.  With practice and determination, as well as proper dieting, you’ll soon be on your way to a slimmer stomach and a healthier body.