Overview
A set of well-defined abs is pleasing to the eye, epitomizing strength and vitality in many cultures. However, developing a powerful midsection is about more than just looking good. It is true that strong abs help to bring a person's body into alignment, improving posture and creating a "lean" appearance. However, keeping your midsection slim and fit can also assist in preventing the onset of certain illnesses like glucose intolerance, coronary disease, diabetes and hypertension. Strengthening your abdominal wall, overall, is an effort that returns considerable gains in terms of looks, health and well-being.
Work Ethic
Maximizing the potential of your abdominal evolution requires more than executing scores of traditional crunches and sit-ups. The front, side and internal core must be consistently shocked and challenged to achieve results. This means that a wide variety of work is imperative to any ab-building routine. Only an assortment of exercises that attack the core from all angles will be sufficient in creating the look you desire.
Roman Chairs
This exercise is targeted toward sculpting the upper abs. Sit on a stool or bench, with your feet under a stable object for leverage. Cross your arms in front of your chest, and decline your torso to a 45-degree angle. Roll your abdomen in, drawing your chest forward and down toward your hips. Reverse the motion, and repeat. The appropriate number of repetitions will vary from person to person. However, a strong pull in the upper abdominal region will indicate you have stressed the muscles significantly.
Reverse Crunch
This simple movement can add tremendous value to any routine. Reverse crunches center on tightening the lower abdomen, a "trouble area" for many people. Lie on your back with your knees bent, feet flat on the ground. Position your arms to be straight down along your sides. Lift your feet so that your shins are turned toward the ceiling. Tuck your chin and, using the lower abs, roll your knees back toward your chest. When you have brought the knees back as far as possible, pause for a moment before rolling them back out. Attempt to complete at least 15 repetitions.
Roll-Outs
This exercise stretches and pulls your rectus abdominus (muscles that form the "six-pack") in a way that builds strength and stability throughout the midsection. Begin by setting a lightly weighted bar on the ground before you. Bend down and grab the bar, positioning your hands at shoulder width. Slowly roll the weight forward, until your body is extended in a straight line. Your arms should remain rigid. Extend directly out from your chest. Reverse the motion, pulling back up to the starting position with your abdominal muscles. Repeat this cycle 5 to 8 times.
Flutter Kick
Lie flat on your back, with your legs and body in a straight line. Clasp both hands behind your head, and raise your feet about 2 inches from the ground. Elevate one leg, while attempting to bring the opposite elbow in contact with its knee. Alternate, lowering that leg and raising the other, likewise bringing the second elbow across. Continue going from one side to the other in this way, until your have considerably fatigued the muscles, aligning the higher part of your ribcage.
A set of well-defined abs is pleasing to the eye, epitomizing strength and vitality in many cultures. However, developing a powerful midsection is about more than just looking good. It is true that strong abs help to bring a person's body into alignment, improving posture and creating a "lean" appearance. However, keeping your midsection slim and fit can also assist in preventing the onset of certain illnesses like glucose intolerance, coronary disease, diabetes and hypertension. Strengthening your abdominal wall, overall, is an effort that returns considerable gains in terms of looks, health and well-being.
Work Ethic
Maximizing the potential of your abdominal evolution requires more than executing scores of traditional crunches and sit-ups. The front, side and internal core must be consistently shocked and challenged to achieve results. This means that a wide variety of work is imperative to any ab-building routine. Only an assortment of exercises that attack the core from all angles will be sufficient in creating the look you desire.
Roman Chairs
This exercise is targeted toward sculpting the upper abs. Sit on a stool or bench, with your feet under a stable object for leverage. Cross your arms in front of your chest, and decline your torso to a 45-degree angle. Roll your abdomen in, drawing your chest forward and down toward your hips. Reverse the motion, and repeat. The appropriate number of repetitions will vary from person to person. However, a strong pull in the upper abdominal region will indicate you have stressed the muscles significantly.
Reverse Crunch
This simple movement can add tremendous value to any routine. Reverse crunches center on tightening the lower abdomen, a "trouble area" for many people. Lie on your back with your knees bent, feet flat on the ground. Position your arms to be straight down along your sides. Lift your feet so that your shins are turned toward the ceiling. Tuck your chin and, using the lower abs, roll your knees back toward your chest. When you have brought the knees back as far as possible, pause for a moment before rolling them back out. Attempt to complete at least 15 repetitions.
Roll-Outs
This exercise stretches and pulls your rectus abdominus (muscles that form the "six-pack") in a way that builds strength and stability throughout the midsection. Begin by setting a lightly weighted bar on the ground before you. Bend down and grab the bar, positioning your hands at shoulder width. Slowly roll the weight forward, until your body is extended in a straight line. Your arms should remain rigid. Extend directly out from your chest. Reverse the motion, pulling back up to the starting position with your abdominal muscles. Repeat this cycle 5 to 8 times.
Flutter Kick
Lie flat on your back, with your legs and body in a straight line. Clasp both hands behind your head, and raise your feet about 2 inches from the ground. Elevate one leg, while attempting to bring the opposite elbow in contact with its knee. Alternate, lowering that leg and raising the other, likewise bringing the second elbow across. Continue going from one side to the other in this way, until your have considerably fatigued the muscles, aligning the higher part of your ribcage.
