Abdominal
Exercise & Ab Workout
Ab Crunch Fitness
Taking the Jelly Out of Your Belly.
Ask anybody. There's nothing quite like a sensational
six pack.
Coors, Heineken, and Michelob aside, there's nothing
more ful-filling than a dazzling rack of abdominal muscles
cemented firmly in your midsection, especially when
the warm weather is still clutching on by the waist
side.
Imagine the chiseled arm, the rippled chest, the sculpted
legs. And then picture a nice, plump pot belly pushing
outward like a rising wad of Pillsbury dough, making
hours of arduous work seem like a ludicrous endeavor.
Of course, a bloating beer gut on an otherwise fine
sculpted torso fits in like an outhouse in a penthouse.
And few fitness experts would argue that the quality
of your abdominal muscles can either make or break an
impressive physique.
While the midsection is crucial to whether you're perceived
as being either 'fit' or 'fat', all the ab exercises
and training known to man will not prevail without the
adjoining dedication to both strict dieting and considerable
amounts of cardiovascular activity.
Ab Exercise & Abdominal Workouts
In the meantime, here are a few exercises
to take the haste out of your waist:
CRUNCHES: Lay down on a mat on the
floor, bending your knees slightly so your feet are
flat on the floor. Curling your hands behind your head,
slowly lift your shoulders off the mat, squeezing your
abdominal muscles with each raise. Be sure not pull
your neck upwards; rather make it a natural, smooth-flowing
motion. Lift only your shoulder blades off the mat and
hold that position for a span of two seconds before
slowly releasing the shoulders back to the mat. Be sure
not to our shoulders completely rest on the mat before
beginning your next repetition. Do three sets of 30
reps, taking only a few seconds of rest between sets.
CABLE CRUNCHES: Set up a double-rope
at the cable machine. With your knees planted on the
floor, grab the ropes with both hands, locking them
into the sides of your head. Slowly bring your elbows
?V and the resistance - down to your knees, holding
the contraction for a two-count. Slowly rise up to a
position where your torso is parallel to the floor and
repeat the motion. Try three sets of 25-30 reps at a
moderate weight.
KNEE UPS: Sit on the edge of a bench, grasping
on the sides of the bench with your hands to maintain
steady balance. With your legs extended outward, slowly
pull your knees into your chest, squeezing the abdominal
muscles during the contraction. Hold this position for
two seconds and then slowly extend your legs before
repeating the motion. Try to keep the rocking and bouncing
at a minimum. Do three sets of 25 reps for this exercise.
KNEE RAISES: Find a firm grasp on an
overhead chin-up bar with your arms spread slightly
wider than your shoulders. Make sure that your feet
are not touching the floor. Trying not to swing or rock,
slowly bring your knees toward your abdomen so that
your knees are locked at a 90 degree angle. Squeeze
your abs and hold for a moment before slowly releasing
your legs back to a straight position. Wrist straps
are often used to assure a firm grip on the bar. Attempt
three sets of 10-15 reps per set.
Any of these abdominal exercises can be done with your
torso twisted at an angle in order to hit those stingy,
hard-to-develop obliques. Also, abdominal muscles should
be trained as frequently (no more, no less) as any other
muscle group, which is on the average of one or two
times a week.
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