Article by Kya Grace
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Posts in category Abdominal Exercises
5 Myths About Abdominal Exercises
Article by Rob Maraby
Contrary to what infomercials want you to believe, getting six pack abs involves some effort and hard work!
What they fail to tell you is that in addition to performing abdominal exercises, the only way to truly see the fruits of your abdominal training labor is by shedding body fat through a disciplined diet and cardio program.
Fact is to lose weight and see your abs: You must expend more calories than you take in each day. That is the golden rule!When you head to the gym, however, it’s important to be able to train correctly–without using incorrect theories and confusing opinions
So don’t be fooled by the abdominal propagandists–keep yourself informed and sift through the lies.Here are a few myths I would like to dispel about abdominal exercises
abdominal exercise myth 1 You can isolate the lower abs from the upper abs!This is SIMPLY untrue!
Whiles it is possible to emphasize the lower abs with exercises like the knee curl or leg raises, you cannot isolate the lower abs independently of the upper abs.
Studies have shown that the difference in muscle activity between theUpper and lower abs during all abdominal exercises to be negligible. Contracting your abs to bring your hips toward your ribcage–as in reverse crunches and hanging knee raises–does put the lower abs under greater tension than the upper portion. But it cannot isolate the lower abs in on themselves!
Abdominal exercise Myth 2Sit ups just don’t work!
Actually they do work, but they are just not efficient abdominal exercises! Sit ups have been used by soldiers and boxers for years and they do work!
However they can be harmful if you perform them too fast. Small movements like pulling on your head and using your hip flexors to do all the work. Performed correctly, sit-ups work your abs through a longer range of motion and should be a part of a complete abdominal routine.
Abdominal exercise Myth 3The next myth is that you can reduce your love handles by twisting from side to side with a broomstick across your shoulders Again this is untrue; in fact this exercise provides absolutely no resistance for your obliques
In fact this twisting exercise can lead to a spinal injury due to excess torsion. If you choose to use this twisting exercise, you are better off using a machine that offers some resistance- just makes sure you control your repetitions and you use full range of motion!
Abdominal exercises Myth 4
You need high repetitions to build your abdominal muscles
This is untrue, the number and quality of reps makes no difference in developing good looking abdominals, in fact, what counts in getting super abdominal development is the intensity applied!
Whiles performing more reps equal better muscular endurance it does noting for burning the fat off your abdominals. If you want to get those abs to pop- muscular hypertrophy is the solution. Muscular development of the abdominals, as with any other skeletal muscle, is optimized in the 8-12-rep range. And by taking all sets to failure!If you really want to bring out your abs, try adding resistance and make sure all your sets are taken to full positive failure! Forget the actual number of reps performed!
Abdominal exercises Myth 5
Using heavy weights for your abs will make them thick and blocky
Lifting heavy weights will lead to more muscle on your midsection whiles this is true, the actual thickness comes about because you are carrying too much body fat true–to get best results it is best to per iodizing your ab training like you would for other muscle groups. Try both high and low reps and mix up your abdominal workouts for maximum results! Add variety and cycling your ab training will be just as effective as it is for other muscles.
About the Author
Rob Maraby is te author of the fast abs program and other get great abdominals exercises articles, you can raed more at http://www.mindnmuscle.com
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are my 3 favorite abdominal exercises in which none involve lying on your back and curling your shoulder blades off the ground, or any type of movement that requires you to perform hundreds of situps while lying on the ground. These 3 ab exercises can be performed in circuit fashion for an excellent abdominal workout that will work your abs really well and help burn belly fat without placing stress on your lower back. The first exercise is the ab wheel. To begin you want to put your knees on the ground and place your body in the upright position. Rollout, keeping your back straight, while squeezing your abs and then return to the starting position. Repeat. Next, you will immediately move on to stability ball jackknives. There are all sorts of variations of this exercise. For example, you can rest your elbows on a bench with your feet on a stability ball, placing your body in a plank-like position. In this case, you will brace your abs and tuckyour knees into your chest and then back out. To make this exercise even more difficult you can do one-leg stability ball jackknives. So, when one leg tucks in, the other kicks out. You may also want to try stability ball jackknives with a bit of rotation. This will involve bringing your knees to one side and then to the other. Another alternative is to perform stability ball jackknives with your hands on the ground, with an additional push up added in for good measure …
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Abdominal Exercises: The Key to Sexy Abs
Article by Guido Nussbaum
There are many different types of abdominal exercises that you can use in order to strengthen and shape a great six pack of abdominal muscles. These exercises range from the basic and well known like the classic abdominal crunches, to leg raises, and multiple weight lifting machines designed to target that specific trouble area of many people’s bodies.
The wide variety of various ab machines out there, and the large variety of different abdominal exercises can be a little bit intimidating to a lot of people who aren’t natural gym rats. Whenever there are so many choices, attempting to figure out which abdominal exercises are best for your goals and your situations can be intimidating. The good news is that there is no “only one way” to get there, which means that a wide variety of abdominal exercises can be effective.
The other good news is that despite all the commercials bombarding you with the claim that you have to buy this machine or that machine, but many of the best abdominal exercises aren’t from machines, but are some of the same good old fashioned exercises that you practiced in gym class.
The three best overall abdominal exercises:
1. Crunches. That’s right, the good old fashioned stomach crunch is still the best exercise for abs and should be the foundation for any serious exercise program focusing on abdominal exercises.
2. Reverse crunches. These are similar to crunches, but emphasize the lower abs over the upper abs. A great balance exercise for regular crunches.
3. Side bends. These are really good to work on the supporting oblique muscles.
Someone who only concentrates on these three exercises will do well in building up their abs. These abdominal exercises should always be the base of any serious workout. With weights and other machines, there are also several other really good exercises that can add some great variety, help you keep interest in your workouts, and also help to build your ideal abs.
Leg raises are another favorite among gym goers. Just set yourself up with good posture on the appropriate machine and lift the legs. The pressure forces your abs to work out and can help really shape up that part of the body. The abdominal bicycle crunch is another very popular exercise that you might see around. For some people this is easy, but for beginners it might take a while to get the coordination down.
If you have a bench to work with, then there’s a whole variety of additional abdominal exercises that you can do, including: side leg raises, front kicks, bench kickbacks, and rear leg scissors. A gym workout for abs combined with Pilates at home can be a great way to get the full effect of each workout and come out with the abdominal muscles that you’ve been dreaming of.
The most important thing is to just keep with whatever abdominal exercises that you are working out your stomach muscles with. Keep at it until you get the results you want, and you’ll be glad that you stayed faithful to those abdominal exercises.
About the Author
Build up Huge Muscles.. Find out at 2Fit4You: Bodybuilding, Fitness, Weight Loss
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Abdominal Exercisers For Those Crunched For Time
Article by Menachem Green
The abdominal muscles are not easy to exercise. They are frequently immune to easy exercises such as crunches or sit-ups. Your abdomen may look worse as you build muscle, as the fat in your mid-section, at least for some time in the beginning, is pushed outward. Though a proper diet and whole-body cardiovascular exercise are required to get flat abdomens, a defined abdomen can make use of special equipment so that the muscle group is worked correctly.
Abdominal exercisers come in several forms. The simplest and most common are floor mats and foot restraints. When performing crunches and sit-ups, to work the abs properly the legs must remain in place. Otherwise leg muscles, rather than abdominal muscles, do the work. Thus, comfortable floor mats with ridges to provide traction are a good first step, since they keep your legs and body in place. Even more effective, though, are foot restraints, either on the floor or on special abdominal exercise chairs, to keep leg muscles in place, forcing the abs to work.
One type of abdominal exercisers that does the job effectively is the ab roller abdominal exerciser. It uses inward or outward rocking or rolling motion in order to stretch the abdominal muscles and strengthen them. It is popular among the exercisers as its use gives results similar to crunches and sit-ups but without the attendant pain and stress. An ab roller abdominal exerciser not only provides a good workout but also is easy and fun to use.
A final class of abdominal exercisers to consider are automatic ones. These devices, usually battery powered, can be worn all day and give your abs a constant, gentle workout that over many hours produces results. They provide the benefit of allowing even the busiest people to exercise their abs, but the results are often not as dramatic as with other ab exercises, thus they can only really be recommended to those who truly do not have the time to exercise.
As soon as you decide the way to exercise your abs a question may come to your mind that where to buy an abdominal exerciser. You can have them from any online retailer, but if you purchase it from a local shop it will be better as you can try it before buying. Anyway, if you have used an abdominal exerciser before and you want to buy it then it’s better to buy it online.
Working the abdominal muscles is important to any exercise routine. Have well defined abs can make the difference between looking flabby and looking cut. But abdominal exercisers must be chosen carefully to get one that will best suit your needs. And once you chose one, purchase it from a reliable location to ensure the best ab workout possible.
About the Author
Despite easy exercises like crunches and sit-ups, defined abs can require special equipment to work the muscle group properly. Abdominal exercisers come in different varieties which provide effective workout for abs. A floor mat and foot restraints is very common one.
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3 Simple Tips On Abdominal Exercises
Article by Brett Lewis
There is no doubt that finding tips on abdominal exercises is not hard to find with all the information available today! The major question for most people is what are the right abdominal exercises and what is a good plan for achieving good results?
In this article I would like to help answer those questions by giving you tips on abdominal exercises and help you be able to get the results you are looking for.
Tips on abdominal exercises # 1- Put more focus on your diet
One of the first things you must focus on when trying to achieve results with an abdominal exercise plan is to focus on your diet. You must realize that while it is important to exercise your abdominal muscles by crunches or sit-ups if you have a layer of fat covering your abdominal muscles you will never beable to get that 6 pack look.
Take for instance the guy with a big gut. If he does 500 crunches or sit- ups per day but has a layer of beer belly covering his muscles all he will have achieved is a big hard beer belly!
So the first thing you should concentrate on and one of the best tips on abdominal exercises I can give you is lose that belly fat first!
Tips on abdominal exercises # 2- Do a variety of different abdominal exercises
Second step to achieving a great looking abdominal section is to shake up your exercises regularly.
Find a couple of really good abdominal exercises that you like doing for instance crunches or sit-ups and alternate them on a regular basis.
The main reason for this is your abdominal muscles can adapt to change very quickly. As soon as they start adapting to one particular exercise you will stop seeing results. So again the second thing you should focus on to achieve great looking abdominals is to shake up your exercise routine.
By keeping them guessing as to what’s coming next, you keep the results coming as well. Don’t make the mistake of doing the same abdominal exercises day in and day out.
Tips on abdominal Exercises # 3- Implement A Good Cardio Workout
Lastly, for getting that nice looking chiseled abdominal muscles you must be performing some type of cardio exercise. Now I’m not saying that you have to start doing hours on the treadmill.
All I’m saying is that you need to add a few quality sessions of cardio work a week. For instance, 30 minutes of walking 4 times a week will really help your body become more efficient and allow you to lose that belly fat much quicker so you can actually start seeing results from your abdominal exercises.
In conclusion:
If you stick to these 3 simple tips on abdominal exercises you will start seeing real results. This may take sometime to achieve so be patient. Think about this. How long did it take you to get to where your at now? Year, Two Years? Give your abdominal exercise routine sometime to work and I’m positive you will be able to achieve the results your looking for before you know it! Best of luck!
About the Author
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Abdominal Exercise-The Truth
Article by Brian Fisher
Abdominal exercises are one of the hottest, and yet, most controversial topics in the fitness and exercise industry. Hundreds of ab gadgets, gimmicks, and exercise machines have flooded the market for people looking for sexier and flatter abdominals… that sexy six-pack abs appearance that everyone seeks.
The problem is that most of the abdominal exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance.
First and foremost, the most important aspect for great looking six pack abdominals is losing the extra belly fat that is covering them up. To be honest, most people already have decent abdominals underneath, yet the six-pack abs are simply covered up by all of that extra flabby stomach fat.
Instead of focusing so much on abdominal exercises to make your stomach flatter and more like a six-pack, you will lose much more body fat by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat are the exercises that work the largest portions of the body at once.
Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.
And that is one of the best kept secrets for flat sexy abdominals that are actually visible as a six-pack!Now when it comes to abdominal-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abs exercises that barely give your abdominals much resistance to work against. If you want to actually develop your abdominals to the best extent possible, don’t waste your time with exercises that you can do more than 20 or 25 reps… that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.
Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 50 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises.
If you really want tighter flatter abdominals that look like a six-pack, remember that losing that extra belly fat is the MOST important factor. Also, when it comes to abdominal-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.
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About the Author
there is so much hype out there about how to give you that rock hard mid section how do you know what to do? If You Want To Know!
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