Many people think that they can obtain a trim abdominal area simply by performing sit-ups or similar exercises. Many even hope for the proverbial "six-pack", or "washboard" abs. The truth of the matter, however, is that our abdominal muscles are made with the same muscle tissue as other voluntary muscles in the body, such as the biceps and pectorals (chest muscles), except for one bitter fact: there is more fat storage in the abdominal area.
Exercising a certain muscle group only strengthens the targeted muscle and develops its structure. It certainly does not remove the fat stored over and around that muscle. The only way to trim down and lose extra fat in the body (particularly in the midsection) is to follow a well balanced diet, combined with an effective exercise program.
I am providing you with various programs for training your abdominals. You can choose the most suitable one according to your free time, your level of expertise, as well as your goal. Make sure that you adjust accordingly as you progress.
For better comfort, use an exercise mat when appropriate.
Remember that in order to work, a muscle has to contract. Make sure you concentrate on your abdominal muscles while performing the workout, without balancing the hands, legs, or snatching your neck.
Be sure to check with your physician before beginning any exercise program.
1. Hip Raises:
Lie down on your back, with your legs vertically up, forming a 90-degree angle with your upper body. Keep your head and neck relaxed and your knees slightly bent. Focus on your abdominals and slowly raise your hips upward about ten centimetres above the floor and then bring them back to their initial position.
2. Vertical Bench Leg Raises:
Position yourself on the vertical bench. Hold on firmly with your hands, and then raise your knees to your chest. A more advanced method for performing this exercise is to lift your hips upward when your knees reach the top of the movement.
3. Crunches Legs Up:
Lie down on your back, with your legs vertically up, forming a 90-degree angle with your upper body. Point your hands towards your feet and keep staring at your toes at all time while performing this movement. Slowly raise your shoulders and upper back, concentrating on your upper abdominals. Then lower your torso back to the starting position.
4. Stability Ball Crunches:
Stabilize your back on the stability ball. Adjust your feet on the floor to maintain your balance. Stretch back your abdominals, and then slowly raise your torso upward using your upper abdominals. Do not use the ball's spring effect to bounce back up.
Lie down on your back, knees slightly bent. Point with both hands towards your left knee and keep staring at it at all times while performing the movement. Slowly bring your right shoulder to your left knee using your abdominal muscles. The right upper part of your back must rise off the floor. Do the same for the other side.
6. Side Bends:
Stand up, feet shoulder-width apart, with a dumbbell in one hand. Keeping your shoulders aligned, bend towards the side of the weight, then get back to the initial position. Do the same for the other side, using a weight of suitable resistance every time. A common mistake here is to hold weights with both hands.
7. Reverse Crunches:
Lie down on your back with your thighs perpendicular to your upper body and your calves parallel to the floor. Slowly raise your hips upward using your abdominal muscles same as in the Hip Raises exercise.
8. Incline Leg Raises:
Lie down on the sit-up bench in the reverse direction, i.e. with your head up, and hold the padded knee bar firmly with both hands, reaching above your head for it. With the knees slightly bent, raise your legs up and then your hips until you reach a perpendicular position to the floor.
9. Crunches Knees Up:
Lie down on your back with your thighs perpendicular to your upper body and your calves parallel to the floor. Slowly raise your shoulders and upper back using your upper abdominals. Then lower your torso back to the starting position.
Once A Week Abdominals Training Program:
|Vertical Bench Leg Raises||1-2||15-20|
|Crunches Legs Up||1-2||15-20|
|Stability Ball Crunches||1-2||15-20|
Click Here For A Printable Log Of The Once A Week Abdominals Training Program!
Twice A Week Abdominals Training Program:
Rest Two-Three Days between sessions.
|Vertical Bench Leg Raises||1-2||15-20|
|Crunches Legs Up||1-3||15-20|
Click Here For A Printable Log Of The Twice A Week Abdominals Training Program - Day One!
|Incline Leg Raises||1-3||15-20|
|Stability Ball Crunches||1-3||15-20|
Click Here For A Printable Log Of The Twice A Week Abdominals Training Program - Day Two!
Three Times A Week Abdominals Training Program:
Rest one day between sessions.
|Incline Leg Raises||2-3||15-25|
|Stability Ball Crunches||2-3||15-25|
Click Here For A Printable Log Of The Three Times A Week Abdominals Training Program - Day One!
|Crunches Knees Up||2-3||15-25|
Click Here For A Printable Log Of The Three Times A Week Abdominals Training Program - Day Two!
|Vertical Bench Leg Raises||2-3||15-25|
|Crunches Legs Up||2-3||15-25|
Click Here For A Printable Log Of The Three Times A Week Abdominals Training Program - Day Three!
Resting time between sets and exercises varies from no rest for advanced trainees and 15-30 seconds for beginners. Do not forget: in order to lose fat, and for your abs to show, you have to accompany your workout with a carefully selected diet.
Check out Prescription For Fat Loss for more info.
For any questions feel free to contact me at: firstname.lastname@example.org.
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|David Henry||Arnold Schwarzenegger|
|Sergio Oliva||Frank Zane|