ABS EXERCISE
When training your abs, it is important to remember to use a variety of abs exercise. You should also change the repetition range and resistance level of your abs exercise on a regular basis. The rectus abdominus muscle is an anti-gravity muscle. It contracts all day just to help keep your torso upright. As a result, it has a high level of endurance. Most people make the mistake of choosing an abs exercise to train their abdominal muscles using very low resistance/high rep exercises. This is not the most effective approach. Many fear that by using an abs exercise with weights or heavy resistance they will cause their waistline to increase in size. Unless you are a bodybuilder who trains their abs very heavy and eats a ton of protein and total calories, this will not happen.
When performing your abs exercise, form is very important. Failure to properly engage the correct muscles may put strain on your lower back and can increase the liklihood of injury. If you train at a gym you may want to have a personal trainer help you to perfect the form of your abs exercise. If you are new to this abs exercise or are coming off of an extended layoff, you should consult your physician before commencing on any type of abs exercise program.
Once you receive medical clearance and have been training consistently for about 6 months, see if you can handle this abs exercise workout. With this abs exercise workout you can expect to see results after about 10 times. This abs exercise workout was created for the fitness enthusiast who is already in good shape but needs that extra ab workout or more variety. The exercise equipment for abs you will need is an exercise ball and ab straps. You can get the abs exercise equipment at any sports store.
AFTER A WARM UP:
USING AN EXERCISE BALL
V-PIKE PRONE AB CRUNCH (3 SETS OF 10)
• LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY
• BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED
• SLOWLY ROLL THE BALL UNDER YOUR BODY AND DOWN YOUR LEG WITH YOUR HIPS MOVING UP TOWARDS THE CEILING, DECREASING THE DISTANCE BETWEEN YOUR FEET AND YOUR HANDS
• KEEP LEGS STRAIGHT. ONCE IN AN UP SIDE DOWN V POSITION, PAUSE AND SLOWLY ROLL BACK TO THE STARTING POSITION
USING AB STRAPS
HANGING LEG RAISES (3 SETS OF 15)
• HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED BELOW YOU.
• BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO FULL EXTENSION
• DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL
• THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES
WORKING THE OBLIQUES
SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)
• START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.
• WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.
• REPEAT ON THE OTHER SIDE
After the abs exercise workout it is a good idea to stretch the low back with a simple knee to chest stretch. Hold each stretch for 30 seconds. It is also a good idea to train your abs last in your workout. To minimize the risk of injury always perform your abs exercise workout at the very end of your exercise session. This is the best abs exercise to firm up those abs. Use this exercise for abs to get the most out of your abdominal training. Make sure you exercise abs last in your workout as you will need strong abs to help support your torso during the rest of your workout.
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