FREE AB EXERCISE
Are you training for tight, toned and muscular abs? Have you tried just about every exercise known to man 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 help explain the type of training necessary to maintain a flat, muscular midsection. Look on this site for details on the proper nutritional program to go along with your free ab exercise
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 the best ab exercise is any abdominal exercise, performed correctly, that is. Working the muscle with a variety of exercises, reps and weight will help 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, have no physical limitations and are looking to effectively work your abs with only one movement, give this workout a try.
Crunch with Hip Raise 3 sets 25 reps
To perform this exercise, start with your basic crunch position. 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. At the same time, lift your hips off the floor, maintaining a constant bend in your knees. Pause slightly with both your shoulders and hips off the floor, then slowly return back to the starting position and repeat for the desired number of reps.
The beauty of this exercise is that it combines two of the actions that the rectus abdominus muscle are capable of; flexing the spine bringing the torso towards the hips as well as flexion of the spine bringing the hips towards the torso. When this one movement, performed 4-5 times each week, is combined with regular aerobic exercise and a nutritious, low-fat diet, you will be amazed at the progress you can make in trimming your waistline
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