Abdominal Workouts & Exercises

Men and woman, have you ever wanted to get that six pack or flatter stomach for the summer? Well it has never been easier and you should start acting now! In order to get those six pack abs you should always combine them with other workouts and exercises which include your whole body, especially cardio. Here is a very easy abdominal workout and exercise that targets your abdominals (especially your obliques) which you can perform at home:

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Side V-Ups

1. Start by lying flat on the ground, but then rotate your body to the right till you’re resting on the side of your butt
2. Rest your right formarm and hand on the ground to support your body
3. Place your left hand behind your head
4. In one motion simply raise your legs to the cieling and bring your left elbow to your knees (like a crunch)
5. Remember to concentrate on making controlled movements and only contracting your abdominal muscles
6. Complete 3 sets of 15 on each side

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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 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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One of the most effective abdominal workouts and exercises is the full vertical crunch. If this ab workout is performed correctly, it will workout both your upper abs and lower abs. To perform this ab exercise, you need to:

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1. Lie straight on the ground with your back flat
2. Point your legs straight up to the ceiling
3. Put your hands behind your head
4. Concentrate on contracting your abs and slightly lifting your shoulders off the ground
5. While doing step 4, simultaneously push your heels of your feet to the ceiling (you should be creating a ‘U’ or ‘V’ shape from your body)
6. Slowly lower your legs back down and repeat 10-15 times

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