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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Another effective abdominal workout and exercise is the vertical leg crunch. The vertical leg crunch targets your rectus abdominis muscles as well as your obliques. Here is how to perform this ab workout and exercise correctly:

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1. Lie flat on your back with your arms at your side
2. Left your legs straight up at the hips while keeping your legs in a static / fixed position
3. Concentrate on working out your abs and bringing your belly to your spine
4. Lower your legs back down and repeat steps 1 through 3

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The second most effective ab workout and exercise is…..you guessed it! The Captain’s Chair Leg Raise! The captain’s chair is that chair looking thing at the gym with two arm pads. When you’re supporting your self with your arms, your legs are hanging below you.

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To ensure your safety from getting injured and protection, make sure that when you get on this chair that you don’t swing your legs or use momentum to lift them up. Also, bend your hips and knees 90 degrees respectively so that you’re isolating and concentrating on working out your abs rather than your hip flexors. Here is how you perform this exercise:

1. Stand on the captain’s chair and hold the hand grips to help support and stabilize your body
2. Rest your back against the pad and contract your abs
3. Slowly raise your knees to your chest (avoid using momentum to swing your legs up, and avoid arching your back)
4. Slowly lower your legs back down and repeat

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