Abdominal Workouts & Exercises

A big misconception is whether or not you can use weights while doing abdominal workouts and exercises. The fact of the matter is that you shouldn’t be using weights when you first start working your abs out. You need to perfect the technique of the exercise and workout before you start modifying it.

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You need to practice on controlling your movements with your muscles and maintain the proper body position. Once you do this you can start implementing balancing factors to your workout. For example, you can perform crunches on a swiss ball to activate your stabilization muscles. Or once you have perfected the form you can start using weights or a medicine ball to increase the resistance.

Important: Remember, you don’t want to hurt yourself when you start working out. Take it slowly. Everything takes time. Just remember you are working out to maintain a healthier lifestyle.

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The Secret to Rock Hard Abs
You like many others aren’t alone when it comes to flattening your stomach and getting rock hard abs. Abdominal workouts and exercises are the most popular exercises both athletes and gym goers perform. But, to get a six pack or flat stomach it doesn’t only take a bunch of crunches. You also need to implement a combination of resistance training, cardio, and a healthy diet. This will help reduce the amount of fat in your stomach region. That is, the layer of fat covering your abdominal muscles.

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Performing Abdominal Workouts and Exercises
To develop a well defined abdominal structure, you’ll need to perform a wide variety of ab workouts and exercises. This will ensure that you are hitting all the muscles in your core. Such as your rectus abdominis muscle, external obliques, internal obliques, and transverses abdominis muscle. There are also many products on the market which can help assist you in working out your abs at home such as a swiss ball or exercise ball. Using any sort of ball while you exercise will help stabilize your core muscles and keep you stabilized. This will activate more muscles than the standard exercise.

Having the Proper Nutrition
Nutrition, nutrition, nutrition. The most over looked aspect in working out. If you don’t have a well balanced nutritional diet you aren’t going to see results. You can do as many sit-ups and crunches as you like, but if you keep eating McDonalds and Taco Bell you’ll hardly see results. It is better to eat smaller meals throughout the day because it will help you feel full and satisfied. Always remember to eat breakfast and foods that are high in fiber. Also make sure you’re drinking enough water to keep your body hydrated. Most importantly make sure you’re getting enough calories. If you start reducing your calories, your metabolism will decrease.

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A handful of abdominal workouts and programs maintain that you should perform certain ab workouts and exercises before others to get better results. However, there is no empirical evidence to back this claim up. It is all here say.

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In more recent studies it may be the case that the complete opposite is true. If you keep doing the same exercise over and over again, you body and muscles begin to adapt to those exercises. This is known as the principle to adaption. Over time, it is said that we become more proficient in performing the exercises. If you keep performing the same workouts and exercises for weeks or months, you’ll soon hit a plateau.

To get past a plateau you must modify and change up your workout routines. You must change the amount of reps, types of exercises, order of exercises, amount of weight, or tempo.

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Even though many people believe that you can isolate your upper and lower abdominal muscles while working out, the fact of the matter is that you cannot contract the upper abs separately from your lower abs. Recent research and studies have shown that you may feel like your isolating your upper abs more than your lower abs while performing a basic ab crunch exercise because your muscle fibers in your upper abs are contracting more than your lower abs, or that your muscles fibers are in your rectus abdominis are shortening more than the fibers in your lower abs. The whole muscle is actually being activated and being worked out.

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While doing a reverse crunch you’re not only isolating your lower abs. You’re also working out your upper abdominal muscles. Your muscle fibers are actually shortening more in your lower abdomen than your upper, thus you feel like your isolating your lower abs.

While performing a basic ab crunch exercise, you’re only lifting your torso, thus there will be more muscle involvement in your upper abs and internal obliques. When you perform a reverse crunch the opposite is happening and you are activating your lower region of your rectus abdominis muscles and external obliques.

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According to the American Council on Exercise (ACE), one of the most effective abdominal workouts and exercises which targets your rectus abdominis is the plank. This is where you are supporting your body on the ground with your forearms and toes. The plank will not only target your rectus abdominis muscle, but also your back muscles, and stabilizer muscles.

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To perform this exercise you need to:

1. Lie on the ground face down
2. Put your palms and forearms face down on the ground
3. Life yourself off the ground with all the weight on your toes and elbows
4. Keep your body straight and your back flat
5. To prevent any arching of the back, concentrate on contracting your abdominal muscles, and tilting your pelvis forward so you don’t stick your butt up in the air
6. Hold this position for about 30 seconds and repeat

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