AB WORKOUT?
The most effective ab workout is one that will train the targeted muscles with a variety of movements and resistance. When choosing which exercises your ab workout will contain, it is important to remember that the main targeted muscles will be the rectus abdominus and the transverse obliques (those using Pilates for their ab workout will target an entirely different set of muscles, the transverse abdominus and the pelvic floor muscles). An important fact that most people overlook is that when flexing the spine (the main action of the rectus abdominus muscle) both the left and right transverse oblique muscles also contract. It is only when you focus on abdominal exercises that also rotate the trunk that you will isolate the obliques. Due to the time contraints that most people have and because they work in conjunction with the rectus abdominus, there really is no reason to spend time isolating the obliques. Adding endless exercises and hundreds of repetitions does not make a more effective ab workout.
If you have been training consistently for at least 6 months this ab workout is for you. If you are new to exercise it is recommended that you get your physicians approval and then put in the required 6 months of training before attempting this ab workout. Once you feel like your fitness level is high enough, give this ab workout a try! With this free ab workout you can expect to see results after about 10 workouts (if you are also following a low fat diet and doing 5-6 days a week of cardio). This ab workout (commonly referred to as the britney spears ab workout or navy seals ab workout) was created for the fitness enthusiast who is already in good shape but needs that extra ab workout or more variety to their current routine. This does not require an ab workout machine.
AFTER A WARM UP:
USING AB WORKOUT STRAPS
AB WORKOUT HANGING LEG RAISES (3 SETS OF 25 or failure)
• HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED DOWN TOWARDS THE GROUND.
• BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO 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
USING AN AB WORKOUT CABLE MACHINE
AB WORKOUT CABLE CRUNCHES (3 SETS OF 25)
• START BY KNEELING ON THE FLOOR 3 FEET AWAY FROM A CABLE PULLEY, USING EITHER A SOLID HANDLE OR ROPE KEEP YOUR BICEPS BESIDE YOUR EARS WITH A 90 DEGREE BEND IN YOUR ELBOWS
• KEEPING YOUR THIGHS PARALLEL WITH THE GROUND AND YOUR HIPS DIRECTLY OVER YOUR KNEES FLEX YOUR SPINE AS YOU CRUNCH DOWN TOWARDS THE GROUND.
• YOUR ELBOWS SHOULD MOVE DOWN AND IN TOWARDS YOUR KNEES. SLOWLY RETURN TO STARTING POSITION AND REPEAT.
After this free ab workout routine 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 perform your ab workout last in your exercise routine. To minimize the risk of injury always perform this ab workout at the very end of your exercise session. This is the best ab workout you can get.
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