The abs, the dream of each one of us is having a chocolate tablet abs, they are responsible of showing how lean you are, unfortunately, even with the presence of a big amount of articles, videos, and tutorials about getting abs, the majority fail to achieve that goal.

The causes can varies for each individual, but the most common main ones are the following:

1.You Need To Lose Weight

The fat surrounding your mid section needs to be flushed away, doing exercises that targets only the abs will not make that fat go away, you need to do big compound movements, such as deadlifts and squats. Click here and discover the most effective way to lose fat.

2.You Need To Do The Right Exercises

Your abs are always in action, once you wake up, they are responsible of holding your posture straight, thus you need to approach them while respecting that principal, which is having a good posture. Doing sit-ups are good, but it's not a great exercise, your spine become in a vulnerable state, and you only target the outer fascia of your abs. All you need is one exercise, which is leg raises, it's the most effective exercise for the abs, actually it makes your mid section so strong, and it gives you a stable strong middle section, thus you will be more comfortable while doing the deadlifts and the squats.

3.Be Aware Of Your Body Anatomy

Believe it or not, the shaped outer abs are obsolete comparing with transverse ads and the obliques, these late ones are more important, they are responsible of keeping you away from the snapping your back or having a hernia while lifting weights. Ergo you need to add a very important exercise to your routine in order to target these muscles, doing one arm dumbbell squats will allow you to fix any muscle imbalances, also will make your transverse abs and obliques stronger, and of course it has an aesthetic output too, it will give you a very nice bottom sweeps on the sides, like a warrior shield.

4.Learn How To Breath

This might sound very basic, but believe it or not, breathing during exercising is very crucial, thus knowing when to exhale and inhale is important, the principal is simple, inhale and hold your breath while the weight is moving, and exhale when the weight is not, however the pause must not reach a rest state, so exhaling and inhaling fast but effectively in order to get all oxygen you need and not pass out needs a lot of focus. At the end of this article you'll find a breathing exercise that will allow you to increase your capacity regarding this matter.

5. Detox Your Body

Sometimes even if your have a very low body fat, you body can hold water and make you bloated, meaning your skin will be full of water and makes you look like you have more fat to lose, thus your abs will not show up. Detoxing your body will let your skin look thin, which allow your muscles to stand out, including the abs of course, in order to do that you need to eat organic food and stay away from processed food, here is the top juicing recipes to detox your body.

Exercises

Leg Raises : 5 SETS / 15-30 REPS

One Arm Dumbbell Squat : 3 SETS / 10-15 REPS

Breathing Exercise : Bend over and inhale, while letting your torso pushing you up against your thighs, hold it for 5 to 15 seconds, repeat it several times.

Everyone wants great arms, rather you are a man or a woman, having great sculpted arms is a must. Training the guns has various patterns, you can find millions of articles lecturing about that. Depends on your goals, your body type, and the way you train, will give you different results, however, having proportional arms is main thing we have to consider. 

Before going any further, let us mention some mistakes that you could be doing. 

Over-training your arms can lead to injuries, you are already taking them to their limits while doing other compound movements, so training them once a week or even once every two weeks, is more than enough to give you great arms.

Lifting above your capacity will not give you good results. The arms has small muscles, they are designed for fast/mobility performance, thus a perfect form is required to get optimum results, also, respecting a good form will protect you muscles to get torn.  

Here is the best exercises for mass, strength, and sculpting your arms:

Biceps 

Barbell Curls: 5 SETS / 5-15 REPS (Progressive Overload)

Preacher Curls: 3 SETS / 8-10 REPS (Progressive Overload)

Hammer Curls: 2 SETS / 10 REPS (Progressive Overload)

Triceps

EZ-Bar Skull-crusher: 6 SETS / 6-12 REPS (Progressive Overload)

Close Grip Barbell Bench Press: 3 SETS / 15 REPS (Progressive Overload)

Rope Press-down: 2 SETS / 10-15 REPS (Progressive Overload)

The lower body of the woman is the most important part to focus on, the majority of you ladies don't want wide lats or 18 inch arms, also, the fat storing protocol in the woman's body make the fats go to the thighs and the backside, thus concentrating on working out your lower body intensely is a must.

In order to get sexy thighs and a round backside that fits the width, you need to do the right exercises that fits your requirements, the following is a standard program to target your lower body and sculpt those muscles with the right way, ergo you will develop a pear shaped body. Our goal will be revealing the feminine shape, by developing the thighs  andthe backside's sweeps, and of course leveling up the lower body strength. Also doing cardio will help lose the fats surrounding your thighs and glutes to bring up those nice shaped muscles, however this workout is so intense, it will make you burn so much fat, thus the muscles will show up.

THE WORKOUT:

Squat 5 SETS / 6-15 REPS ( Progressive Overload)

Keep the feet apart above the shoulders' width, but not to wide, the more close the feet are, the more your core is stable, and the more you target the quads. Of course you will be squatting to the depth.

Sumo Deadlift 3 SETS / 20 REPS (Use light weights)

Depends on the technique, each version will be targeting a different muscle group, over here, we want to target the abductors, the hamstring and the glutes, thus the body posture must follow these three simple rules: The shins must be parallel at the starting point, the back must stay flat, while you're pulling with your glutes and hamstrings keep the knees outwards to use your abductors.

Stiff-Legged Deadlift 4 SETS / 10-15 REPS

Now we will target especially the hamstrings, and also touch lit bit the glutes. Even if it's called stiff-legged deadlift, the knees must stay loose ( bend ) a little bit, while moving moving the weight upwards, the bar must stay close to the legs and moving these late backward to activate the hamstrings in order to move the weight.

Lunges 5 SETS / 10 REPS

This is a finishing exercise to target the glutes, the abductors, and the quads, it will pump your glutes so good, and give you a nice rounded feminine sweep for your backside.

Calve Raises 5 SETS / 20 REPS

Don't ignore the calves, proportions are also important, having diamond shaped calves will make your thighs stand out, and also helps develop the strength level

The back is a critical part of your body, one false move and you can snap your back, thus, the exercises targeting the back muscles must be performed perfectly. In this article you will experience a detailed explanation about the back anatomy. Being aware of how your muscles work allows you to train them properly for optimized results.

TRAPEZIUS

This is a very wide triangular shaped muscle that covers almost all of the muscles at the nape of the neck, and a large part of the back. The fibers of this muscle provide a pulling mechanism in three directions: up, down and in. Its function is to turn the head and raise the shoulders.

RHOMBOIDEUS MAJOR/RHOMBOIDEUS MINOR

The rhomboids originate on the spinal column and attach to the middle of the scapula. Their function is to bring the scapula in towards the spine, literally meaning to squeeze the shoulder blades together.This muscle originates on the outer edge of the scapula and attaches to the humerus. It serves to pull the arm back.

LATISSIMUS DORSI (OR LATS)

This is the largest muscle of the back. Fan or "V" shaped, they provide force in a number of body positions, these same positions can be duplicated on a pulldown machine using varying angles, that is, you can pull straight down, or in any leaning back position.They are attached to the upper end of the humerus and run down the vertebral column and pelvic girdle. The function of this muscle is to pull the arm downward. If the arm is in a fixed position, then the lats can pull the arm upward.

ERECTOR SPINAE

A group of muscles that give support to the spinal column. These muscles are: the longissimus, the spinalis and the iliocostalis. The function is to extend the spine.

Quick Tip :as you can see, the back is quite complicated. Yet, there are two main types of movements that work the back: pulldown movements and rowing movements. Then there are power moves, like the deadlift

WORKOUT

DEADLIFT 8 Sets / 6,4,3,3,2,1,1,1 Reps (Progressive Overload. Don't Lift Above Your Capacity)

BENT OVER BARBELL ROW 3 SETS / 6-10 REPS (PROGRESSIVE OVERLOAD)

WIDE-GRIP LAT PULL-DOWN 3 SETS / 8-10 REPS  (PROGRESSIVE OVERLOAD)

BARBELL SHRUG 3 SETS / 15 REPS

ONE-ARM DUMBBELL ROW 2 Sets / 15-20 Reps

SEATED CABLE ROWS OR T-BAR ROW 2 SETS / 10 - 15 REPS ( ALTERNATE BETWEEN THESE 2 EXERCISES AFTER EACH WORKOUT)