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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Even though this is not exactly an abdominal workout and exercise, stretching is one of the most over looked aspects in fitness. The only thing you need for this ab workout and exercise is a swiss ball. To begin you will lie on the ball and let your arms fall to the side. This allows you to stretch the front part of your body, while having the swiss ball support you. Here is how you perform this ab and chest stretch:

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1. Begin by sitting on the swiss ball and move slowly down until the ball is your middle back while your head and neck are resting on the swiss ball as well
2. Relax your hips and let your arms hang on the side (this will stretch out your chest and abs)
3. Hold this position for about 20 seconds, relax and perform again

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A more intermediate ab workout and exercise is the swiss ball crunch. This is a modification to the basic ab workout and exercise the “sit up”.  However, by adding the swiss ball you are implementing a more challenging aspect – balancing. Here you will be working on balance and stabilization as well as working out your abdominals. Here is how you perform this ab exercise:

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1. Sit on the swiss ball just like you would in a chair, while stabilizing yourself with your feet.
2. Step forward with your left food, and then your right while slowly moving down on the ball. Your lower back should be on the ball as well as your shoulder blades.
3. Depending on the level of difficulty you want, you can cross your hands across your chest, or put them behind your head.
4. Draw your stomach in (for stability), and start to contract your abs. Try to hold the up movement for about 2-3 seconds while moving your shoulders to your knees.
5. Once at the top, hold the position for about 2 seconds and slowly decline back down and repeat.

Crunches on the swiss ball present numerous advantages over other conventional abdominal workouts and machines. By using a swiss ball you are getting a full range of motion from flexion to extension. You are also promoting more balance and stabilization to your core muscles and rectus abdominis.

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