Roller Rocker Arms

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Most of these calisthenics exercises will give you a full body workout, but these primarily focus on the upper-body: arms, back, shoulders, chest.

Handstand Push-Up

Yes. You guessed it. Get into the not so difficult handstand position. Then do a push-up. Have someone hold your legs, or rely on a wall for support when you're starting out. As you get better at balancing, you will be able to perform this exercise free-standing. Note: the most difficult part about a handstand is our fear of falling over our head. Conquer that fear by practicing falling on a softer surface.

Reverse Wall Dip

Similar to a typical dip, focusing on arms and shoulders; this one is done on the ledge of a wall. The starting position is the same as when you do sit ups with your knees bent and your arms at your sides. The only difference is that you're not laying down horizontally, your body is vertical, with you feet flat on the wall, and your arms suspending you at the edge of a ten story building. You can tone it down a bit, and just find a 5 foot ledge to work your triceps on, but how will you develop your inner strength?

One-Arm Wall Dips

A lot like a one-arm push-up; but instead of having your body weight distributed between your feet and arm, your mainly relying on just one arm. If you're really really short, then perhaps a good sturdy desk will do, otherwise go find a wall! Maybe do a few regular dips to get into it, and once your ready use only one hand. It may help to lean forward a bit so that your arm is directly bellow your chest, and pivot as you lower and raise yourself back up.

Climb Ups

Can be done on a pull-up bar or a wall (easier, because you can use your legs to help you), turn a pull-up into a climb. Pull yourself up, so that your chin is in line with the ledge/bar and then swing on of your elbows up, then the other up, raising your body a few more inches. Finally raise your body all the way up, so that the ledge/bar is now at your hips. Now do a dip and lower yourself back down. If you can....repeat.

Some calisthenics exercises are more challenging than others. Start with the easier ones and proceed to those that are a bit harder.

Best Ab Exercises For Effectiveness

What are the best ab exercises and most effective on your abdominal muscles? If you are trying to get great abs and a flat stomach by doing 100 crunches, then be sure to read on to find out what one study deemed as the best ab exercises.

According to one study conducted by the Biomechanics Lab at San Diego State University, the bicycle maneuver was the top rated abdominal exercise with the traditional ab crunch coming in at the bottom three.

This study used specialized equipment to measure the activity in the abdominal muscles to determine the best ab exercises. There were 30 men and women who participated in this study ranging in age from 20 to 45. Each participant performed 10 to 12 reps of 13 common abdominal exercises. Each exercise was given to the participants randomly and the participants were allowed to practice each exercise.

The study also included some popular abdominal exercise equipment in this study including the ab roller, ab rocker and an exercise ball. Each abdominal exercise was measured for effectiveness in the rectus abdominus muscle and the oblique muscles. The data was gathered and analyzed.

Best Ab Exercises

Topping the list for the most effective in the rectus abdominus was the bicycle maneuver, captain's chair and coming in third was the exercise ball crunch. The best ab exercises for the oblique muscles were the captain's chair, bicycle maneuver and the reverse crunch.

Coming in close behind the top 3 for the rectus abdominus were the vertical leg crunch, torso track and the long arm crunch. The number 4 through 6 spots for effectiveness in the oblique muscles were the hover, vertical leg crunch and the exercise ball crunch.

Worst Ab Exercises

The bottom 3 abdominal exercises for both the rectus abdominus and oblique muscles were the Ab Rocker coming in last then the exercise tubing pull and coming in 11th was the traditional crunch.

This study did state that all the abdominal exercises studied showed some effectiveness in the ab muscles, however some were more effective than others.

Getting Flat Abs

Although there are probably 100 abdominal exercises for you to try, in order to flatten your stomach you must also focus on reducing belly fat. The best exercise to lose belly fat is not an abdominal exercise. Rather it is aerobics. That's right. You must do aerobic or fat burning exercises in order to eliminate and reduce fat. If all you do is abdominal exercises then all you accomplish are rock hard abs hidden under a layer of fat.

Your weekly exercise routines should consist of both aerobics and strength training. By including both in your workout routines you will not only be burning calories and fat but building lean muscle. The more lean muscle you have the more calories you burn.

But of course all this exercising doesn't give you free reign to eat what ever you want. You still have to incorporate a healthy eating plan to help reduce fat and build muscle.

To really get flat abs and that treasured six pack abs be sure to eat right, do aerobic exercises and focus on the best ab exercises to get the most out of your abdominal exercise routine.

About the Author

Julie is the author and creator of
http://www.exercise4weightloss.com
where you can find lots of tips and information on exercise and weight loss.
For more on the best ab exercises be sure to visit
http://www.exercise4weightloss.com/best-ab-exercises.html

What options do I have on performance rocker arms for a 68 289 hipo head?

I have a set of 68 289 hipo heads on a 302 block, and the rocker arms are getting worn and I am afraid of dropping a valve. What options do I have. The heads have studs with cast rockers. Can I go with roller or a stamped style. If so what ratio works well with stock style push rods. Thanks for any replys.

Stock rocker ratio is 1.6:1. If your on a budget, I would go with stamped steel roller tipped rockers. Cause the 302 is a great high revving motor. They will bolt on without issues and will give you room to update the springs later on if you decide to change the cam.

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