Many of people feel that workout abs needs some crunches
here and there, for 3 sets of 20-15 reps. Sorry, but this will not work. The
abdominal region is those areas that require a good quantity of volume, and a
variety of movements to attain the best, most complete outcome. Given the
midsection is comprised of the many individual muscles, total development needs
a complete approach.
For excellent abs from high to low, inside and out, I’d suggest
doing four completely different exercises per session (these four combined must
target all the muscles of the midsection), for four sets of ten to thirty reps.
What I have outlined below
is one of the best abs workout for women. The exercises i like to
recommend are as follows:
Swiss Ball Crunches:
This exercise is a superb way to target all of the muscle of
the rectus abdominis. It additionally works, to some extent, the obliques. The
good thing concerning Swiss Ball Crunches is they allow a full extension of the
whole abdominal wall while supporting the natural contour of the spine. An
intense contraction is maintained with this movement, and full development is
the result. To do this exercise you need some abs workout equipment.
-Sit on a Swiss ball
and walk forward till middle of lower back rests on the center of the ball.
-Place hand across
chest or to the edges of head and lower back till back is arched.
-Without resting, use
the abdominal muscles to bring upper body to a full contraction.
-Contract abs for one
second before repeating movement.
Bicycle Crunches:
A good way to place continuous tension on the abs (with an
emphasis on the lower midsection), the bicycle crunches will be initially quite
troublesome to perform however is well definitely worth the payoff in terms of
even development across the abdominal wall.
-Lie flat on the floor with lower back pressed to the ground
and hands placed beside head.
-Bring knees up to about a 45-degree angle.
-Perform a bicycle peddling motion while touching left elbow
to right knee and right elbow to left knee.
-Begin at thirty second of continuous cycling and work up to
around 2 minutes.
Hanging Leg Raises:
This movement very stretches the abs while focusing a lot of
the stress on the lower midsection. Such is the burning sensation (a good sign
that something is working) that many choose to use special hanging ab straps.
-Grasp a chinning bar with legs hanging down.
-Bring knees close along.
-Use abdominal strength to lift knees toward chest.
-Keep tension on abs as knees are lowered to starting
position.
-Repeat.
Oblique Sit-Up:
This is an exercise I actually have personally found to be very
effective in operating the side of the waist to really tighten up the
midsection. It provides just the correct quantity of pressure to tighten and define,
however not the excessive stimulation that may result in a thick waist.
-Lie on a flat surface.
-Bend knees and lower legs to one side (one knee on top of
the other).
-Place hands behind head.
-Use abdominal strength to bring upper body toward outside
knee (in doing this you'll perform a twisting motion).
-Keep tension on abs as you return.
-Repeat.
If you would like abs of steel, train them twice per week separately.
Workout One:
-Swiss ball crunches: 4 sets x 15-30 reps
-Hanging legs raises: 4 sets x 10-20 reps
-Bicycle crunches: 4 sets x 30 seconds continuous cycling
-Oblique sit up: 4 sets x 10-20 reps
Workout Two:
-Swiss ball crunches/bicycle crunches superset (one set of
each exercise being one total set). Rest for two minutes before performing
second superset.
-Hanging leg raise/oblique sit-up superset. Four sets, two
minutes rest in between.
Remember: the abs also are worked when you train legs, and are used as stabilizers when performing many alternative movements. Training them specifically any more than twice per week could result in overtraining, and an actual weakening of the core area. I will continue to publish best abs workouts, but for now get to work!
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