are so many people
looking for the secrets to great abs. You see all the hype on TV
Companies peddling all types of equipment that will help you build rock
hard abs and a miraculous mid section. Without spending tons of money
any money at all, I'll discuss a simple and effective way of building
looking abs. It can be done at home or at your gym.
we all want defined,
toned abdominal muscles. Mostly to look great. A lot of men strive for
a 6 pack or close to it, while most women's goal is for a tight toned
section. Let me stress that besides the cosmetic reasons for having
looking adominals, having a firm and toned mid section has many other
You'll ease any extra stress a belly or extra weight puts on your back,
improve your posture, increase your stamina and endurance because you
not carrying any extra weight and improve your self esteem. You'll feel
even better about yourself and what you have accomplished. Anyway, this
is pretty basic knowledge, but it is good to reflect on why you want to
have solid great looking abs.
develop solid abs, you
need to shed some excess body fat. This is accomplished by eating
and consuming less calories each day than your body burns.
must be trained in accordance with proper resistance training. I'll
Crunches as an effective exercise to build your abs.
crunches can be performed anywhere:
your hands crossed
on your chest and lie flat on the floor with your knees bent. By
your knees you're providing your lower back with support. You can also
place your hands behind your head if you prefer, but this position
leads to poor posture and unnecessary strain on your neck. In other
you also end up cheating by lifting yourself using your arms and neck
than your abs.
Performing the Exercise:
raise yourself using
your abs, with your lower back always pressed against the floor.
your lower back will put unnecessary stress on your back. There are
exercises specifically for your lower back and remember, the abdominals
create the exercise. Hold for a second at the top of the crunch
Following the same method, slowly lower yourself. Remember to also
Exhale as you crunch your abs and inhale as your lower yourself back
Number of Sets:
3 or 4 sets of 15 to
24 repetitions done 3 times per week. If you are new to this exercise,
you may want to try doing 3 sets of 12 to 15. Remember, the slower you
perform the exercise, the more you will get out of it! It's not
the number of reps you perform, it's the technique you use to perform
and every ab crunch repetition! The great thing about abs is that they
can be exercised every second day, depending on your time and workout
the same procedure by
raising your legs or when you want to work on your obliques.
people forget about working the oblique muscles (your side stomach
Lie on the floor the same way as for regular crunches and cross your
over to begin the exercise. If this feels uncomfortable or difficult,
may want to try the exercise standing up.With a reasonable weight in
hand, slowly lower one side and then return to the starting position.
the procedure on your other side.
are just a few of the
many ab exercises that you can perform almost anywhere. For more varied
abdominal exercises and workouts we recommend the following book:
Complete Book of Abs by Kurt Brungardt
abdominal exercise video