EASY AB WORKOUT
Are you training for tight, toned and muscular abs? Have you tried just about every known exercise without results. Well, the answer to your problem is much simpler than you think. When you get right down to it, you are already sporting the much desired “six-pack”. For most of us, however, it is buried underneath a layer of flab that accumulated through a lifestyle that was a bit too sedentary and a diet too rich in calories, fat, or both. This article will give you an easy ab workout that will help you maintain a flat, muscular midsection. Easy, however, means that you won’t need lots of expensive equipment but it will require intensity and consistency to make progress. Look on this site for details on the proper nutritional program to go along with your easy ab workout.
A Little Anatomy
Your rectus abdominus muscle originates at the xiphoid process (tip of sternum) and inserts near the pubic symphysis. Its muscle fibers run vertically and are divided horizontally by bands of fibrous tissue that separate it into four segments. This is what gives the area its “six-pack” appearance. Upon contraction, the rectus abdominus muscle flexes the spine and compresses the abdominal cavity.
The cross-directional arrangement of the internal and external oblique muscles work in conjunction with the rectus abdominus to flex the spine and compress the abdominal cavity. When isolated the internal and external oblique muscles will also rotate the trunk.
What It All Means
To put it in simplest terms, you will work your abs and oblique muscles anytime you do one of two things:
flex your spine bringing your torso towards your hips, or
flex your spine bringing your hips towards your torso
It really is as simple as that. The bottom line is that a safe and effective easy ab workout will train the muscle with a variety of reps and resistance, helping to ensure that you are doing everything necessary (from a training standpoint) to achieve a tight midsection. Have you already been doing this without progress? Then the answer lies in your nutritional program. That will be tackled in another article. If you are in decent shape and have no physical limitations, give these easy ab workouts a try.
Reverse Crunches 15 reps 3 sets
(For this exercise, lie on your back on a soft surface. Reach your arms back overhead and hold onto something very stable, like the leg of a table. Keep your knees bent and roll up into a ball bringing your knees down to your chest. As you lift your hips up off the floor, focus on curling up one vertebrae at a time. Remember, as you lower you hips back to the floor, to also touch one vertebrae to the ground at a time. This will allow you to keep the spine flexed and your abs engaged.)
Crunches 25 reps 3 sets
(Lie on your back on a soft surface. Keep both knees bent with your feet flat on the floor. Flatten your back into the ground eliminating any space between your lumbar spine and the floor. Place your hands behind your head but do not clasp your fingers together as this will increase the likelihood of pulling your head forward, which increase the chance of injury to your neck. Lift your head and shoulders about 3-4 inches off the floor, exhaling as you do so. Slowly return back to the starting position and repeat for the desired number of reps.)
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Comments to date: 1. Page 1 of 1.
Shugga Ma. | 3:46pm on Monday, June 23rd, 2008 |
Definitely an easy ab workout, very simple | |
