Weight Training – Abs workout

Weight Training – Abdominals workout.
Every man and woman dreams of having washboard abs. It may not be possible for all of us. It is also necessary to have a low BMI (body mass index) in order to show those enviable washboard abs.

What I would advice is to have strong abdominal muscles that will give you the wonderful posture and ensure that you have the much vouched after waistline without the extra flabs and tyres.

When God made man, he made him / her beautiful. But as man grows up and indulges in life’s rewards, pleasures and vices; we turn the beautiful body given by God to something that we hate. Isn’t it?

Most people would look in the mirror and ask that single question “Is my body resembling a pear or an apple?”. Having a good abdominal routine will take your nearer to the dream physique that you always dream about. Well, Get going and see for yourself.

As the famous bodybuilding saying goes “NO PAIN, NO GAIN“; be prepared to take some pains, spend a few minutes a day and ensure a fitter and motivated you.

The abdominals comprise of

Transversus abdominus (stabilise the trunk and maintain internal abdominal pressure)

Rectus abdominus (basically called the six-pack)

Obliques (Internal and External) – (enables your trunk to twist in either direction)

The commonly used exercises are
1) Straight crunch
Lay supine, your lower legs can be placed across a bench to relieve tension in the
back and to partially avoid the use of your deep hip muscles.

Put your hands on top of your legs. Elevate your upper body in a gradual movement till your shoulder blades are off the floor.

In this position put extra emphasis on the contraction of the abdominal muscles now slowly return to the starting position.

This exercise puts emphasis on the M. rectus abdominus and M. transversus abdominus.

2) Side crunch
Lay supine, your lower legs can be placed across a bench to relieve tension in the back and to partially avoid the use of your deep hip muscles.

Put your hands next to your ears with your elbows out. Elevate your upper body and turn one shoulder in the direction of the opposite leg till the shoulder blade is off the floor.

In this position put extra emphasis on the contraction of the abdominal muscles now slowly return to the starting position.

This exercise puts emphasis on the M. obliquus abdominus.

3) Dynamic crunch
Lay supine.

From a straight position simultaneously pull in your legs towards your chest and elevate your upper body till your shoulder blades are off the bench.

4) Scissors
Sit across a bench. Extend your upper body and legs till you are in perfect balance.

Now repeatedly cross the legs one over the other.

This exercise will work your abdominal muscles in conjunction with your lower back muscles in a isometric fashion. (contraction without movement)

5) Sit up
Lay supine on a declined bench, elevate you upper body move back in a controlled manner.

In the beginning of the upward movement the abdominal muscles are primarily used concentric.

At the moment the shoulder blades are off the bench the deeper hip muscles are activated concentric and the abdominal muscles are used isometric.

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