Ab Training for
Weight Training
A great ab training can give you the six pack abs
that can make your body. A nice set of abs can definetly turn some
heads when you have your shirt off or your stomach showing. However, to
have a nice set of abs you must workout the rest of the muscles in your
body, have a good diet, and nutrition program.
A good practice of abdominal training with the right abdominal exercises can help tone your bodies
stomach muscles. Enhancing your physical fitness can also help in
toning your body.
Abs Crunch
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Abs Reverse Crunch
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Balance Crunch
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Complex Stomach Crunch
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Vertical Leg Crunch
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Bicycle Crunch
Exercise
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Abdominal
Training Tips
Here are several tips to help get you
started on your way to having a nice set of abdominal muscles:
- Being cautious with proper technique and form
is require to strengthen the abdominal muscles.
- For sit-ups to give you great results, sit-ups
must pull the torso upward from a lying position using the abdominal
groups.
- Lie on your back with your knees bent.
- Make sure to bring your upper body no more then
30 degrees then hold the postition for a second then lower the upper
body.
- Stay away from pulling your head when doing the
exercise.
- Before you begin the advanced workout, warm up
your stomach muscles
with an easy stomach exercises.
- Do some doral raises to help stretch out your
abdominals.
- If you have an abdominal exerciser, that will
help with correct positioning.
Abdominal
Training Routines
Abdominal Weight Training
An abs exercises routines has about three levels of exercises that
ranges
from beginners, intermediate, and
advance. The ab exercise helps strengthens your lower,
upper, and oblique muscles.
Anybody can choose their style of exercises that best fits him or her
the best. It is important to take
small breaks between every abs exercises. You can increase
the number of repetitions and sets that you choose for your style of
abs exercises. The best way for an individual tone their
abdominal muscles is to change up your ab workout routines on a monthly
basis.
The abdominal muscles are the only muscles in the human body that can
be worked out on a daily basis, so keep that in mind. These ab
workout exercises should be performed slowly and controlled to
get the best results.
Ab Workout Program
- Begin by choosing 3-4 of these exercises.
- Switch these exercises around everyday.
- Do 3 sets of each of the 3-4 exercises that you
choose.
- Do 12-15 reps for every one set that you do.
Ab
Training
Exercise #1: Abs Crunch
Description
- Lie on the ground with your knees bent.
- Place your feet flat on the floor with your
knees bent.
- Place your hands behind your head.
- Be relaxed before you
begin your ab workout.
- Keep your chest up
and your neck straight.
- Slowly squeeze your
abdominal
muscles.
- Slowly crunch your
body weight up and forward from the sternum. Raise
it to the level of comfort.
- Now slowly begin
lowering your body and stop just
before your shoulders touch the floor.
- The repeat the
process.
- Remember to keep your
lower back flat on the floor and never raise
it.
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Ab
Training
Exercise #2: Abs Reverse Crunch
Description
- The reversal crunch strengthens your rectus
abdominis muscles.
- These steps help in toning your abdominal
muscles.
- Begin by laying on the floor with lyour egs
fully extended straight.
- For support, place your hands under your glutes.
- Keep your lower back on the floor and squeeze
your abdominal muscles.
- Slowly raise your legs perpendicular to the
ground.
- Remember......do
not to
lock your knees.
- When performin this exercise, keep your back
flat on the ground.
- Then lower your legs and stop just a few inches
above the floor.
- Then repeat the process.
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Ab
Training
Exercise #3: Bicycle Crunch Exercise
Description
- Before you begin to do your ab workout, be
relaxed.
- Keep your lower back on the floor and squeeze
your abdominal muscles.
- For support, place your hands folded under your
head.
- Raise your knees to about a 45-degree angle and
move them in bicycle pedal
motion.
- During the process, slowly touch your left
elbow to your right knee and switch it again.
- Repeat this process for about 5 times initially
then later increase.
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Ab
Training
Exercise #4: Complex Stomach Crunch
Description
- Lie flat on the floor with your back against
the floor and then flod your fingers behind
your head.
- While lifting your shoulders off the ground,
then bend your knees towards your chest.
- Be careful when raising your upper body that
you do not pull your neck.
- Begin stretching out your right leg while at
the same time bringing in your left elbow in towards your right knee.
You will have to turn your upper body on your side to do that.
- Repeat this movement,
this time fully extend your left leg and bring in your right
knee.
- Repeat the process.
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Ab
Training
Exercise #5: Balanced Crunch
Description
- Get yourself an exercise ball for this
exercise.
- With your
feet firmly on the floor, sit on the floor then lie back.
- The ball should be underneath your mid back,
but your body from your knees to your head should be parallel.
- Firmly fold your hands together behind your
head.
- As you lift your body from the ball, squeeze
your abs.
- The ball should remain centered and stable on
the ball.
- Lower your upper body till
it is once again parallel to the ground.
- Your abs should be nicely stretched out.
- Repeat the process.
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Ab
Training
Exercise #6: Vertical Leg Crunch
Description
- Lie
on the floor with your back and fully extend your legs straight up and
with your
knees crossed.
- Squeeze your abs and lift your shoulders up off
the
floor.
- Keep your legs straight and make sure that it
stays straight.
- Repeat the process.
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