fitness- nutrition
- weight loss
- motivation
- inspiration
Well-defined abdominal muscles, whether achieved through dedication, genetics, or a combination of the two, are as coveted as they are elusive. They require both low body-fat and lean muscle mass, two features that are difficult enough to achieve independently.
Everyone is built differently, so aim to improve and achieve a personal best, not an unrealistic ideal. Pursuit of the coveted six-pack will be fruitless if a solid foundation of diet and exercise is not in place.
Below are a couple of my favorite Ab exercises. But remember, exercise is only part of reaching your goal of a flat stomach. To get lean you have to go to the Refrigerator (in table of contents). For a workout and meal plan personalized to you, click Online Training.
Hanging Reverse Crunches (Hanging Knee Raises) on a Roman Chair (aka Captain's Chair) is one of the best lower ab exercises.
In one scientific study, hanging knee raises were listed at the top of the list of effective abdominal exercises.
Starting Position: Prop yourself up onto your elbows, and use your upper body muscles to stabilize your trunk.
Form: While keeping your upper body still and against the pad, lift your knees towards your chest. Hold for 1 second at the top, and then slowly lower to the starting position.
If you can only hold yourself in position for a short time, perform 2-5 reps and take a break to let your upper body rest before continuing the set.
Don’t allow your body to sag and your shoulders to elevate towards your ears.
This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet.
Sets and Reps are dependent upon how advanced the person is.
Adding weight to abdominal exercises will not give you a bloated stomach look.
Do not train the obliques with low repetitions.
Unless you want big sides and a wide waist, then oblique training with low reps should not be an option. High reps in the order of 25-50 are best. As a matter of fact, some people are so genetically gifted that their sides grow from little oblique work. In this case, oblique work should be completely taken out.
Ab Wheel Exercise: Front Roll Outs
This is the most popular way to use the ab wheel.
Starting Position: Begin by kneeling on the floor, and hold both sides of the wheel. Use a pad for your knees or kneel on a mat for comfort.
Form: Roll the wheel forward, and lower your body as far as you can without arching your back. Then, use you abs to pull yourself back to the starting position.
Tip: Only go as far as you can control. In the beginning use less range of motion until your abs get stronger and you master the form.
Your spine and hips should not move. Your abs have to remain tight from the beginning to keep your body in a solid position.
The Wheel is a good abdominal exercise machine. Just remember to build up slowly and listen to your body when you introduce an ab wheel exercise into your core workout.
Home Gym Fridge Links/Affil. Guestbook Feed Back
Copyright © 2008 Sindia Powers.
