The abdominals are a group of muscles in your mid section consisting of the rectus abdominis, the obliques and the transversus abdominis. This group of muscles runs from the bottom of the ribs to the top of the pubic bone. For training purposes we’ll break the area into two parts: the
Upper and
Lower abs. We suggest working the lower abs first, twisting movements second and upper abs last. The reason behind this order is that the upper ab muscles are called into play for all lower ab exercises. If you work the top portion first, these muscles may get too fatigued to assist in working the lower abs.
There are three more elements that are as important as the sequencing of the work out to ensure an effective conditioning routine. They are:
1) Proper breathing, 2) Maintaining tension and 3) Rest intervals. For proper breathing, exhale completely on the exertion phase of all ab exercises. This assists in completely contracting the abdominal wall. Maintaining tension, holding the ab muscles tight, between repetitions allows for quicker fatigue and more intense sets, and serious results in shorter time intervals. Rest intervals between sets should not be longer than five seconds. Abdominal muscles are endurance muscles that recover quickly, so you have to keep them working to get results. Focus on these elements during each exercise and you’ll see superior results, even if you are currently doing daily ab workouts.
4 Great Abdominal Exercises:
If you can’t complete the number of reps outlined, just exercise until fatigued, rest briefly, then start again. You can train abs four or five times per week without worrying about overtraining the muscles.
Exercise #1: Hip Raises (Lower)
Get in the starting position-lie with your back flat on the floor or preferably on a mat, your head should be flat on the floor, hands placed along your sides and legs are straight up in the air, forming a 90-degree angle with your torso. Use your lower abs to lift your rear end up off the floor. The movement should lift your buttocks no more than four to six inches off the floor. (Do 3 sets of 15 to 20 reps.)
Exercise #2: Reverse Crunches (Lower)
Start on your back with your legs raised (to 90 degrees) and knees bent. Your feet should be placed together, but not crossed. Contract the lower abs, concentrating on the area from the navel to the pubic bone, and crunch your knees toward your chest. Again, the movement should lift your buttocks no more than four to six inches off the floor. (Do 3 sets of 15 to 20 reps.)
Exercise #3: Bicycle (Twisting)
Lying on your back to start, with your legs raised (to 90 degrees) and knees bent. Hands are linked behind your head with your elbows pointing out to the sides. What you are going to do is try to touch your elbow to the opposite knee-right elbow to left knee. Meanwhile, your other leg is extended, but kept off of the floor. Remember to lead with the armpit not the elbow, and let your abdominals bring your knees in, not your hip flexors. Start alternating legs and elbows, but be careful not to pull on your head. (Do 3 sets of 25 to 30 reps.)
Exercise #4: Basic Crunch (Upper)
Get in the starting position- lie with your back flat on the floor or preferably on a mat. Place your hands beside your head or crossed on your chest. Place both feet on the floor with your knees bent. Contract your abdominal muscles, keeping your lower back forced to the floor. Exhale and lift your head and shoulders off the floor as a single unit-try not to lead with your head-and move towards your knees. Pause and then lower your head and shoulders to the floor. (Do 3 sets of 25 to 30 reps.)
