Abdominal Workouts & Exercises

Testing Your Core Stability and Core Muscle Strength

Ab Workouts & Exercises — Fri, 29 Jan 2010 04:58:26 +0000

As you’ve seen, there are many abdominal workouts and exercises which can help assist in building a strong core, but you also want to evaluate your core strength as well.

A way to test your core muscle strength and stability and gauge your process over time is to evaluate and monitor your progress.

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The Core Stability and Strength Test
This test checks the development and improvements of an individual’s core strength and endurance over time. To prepare for this test you will need the following:

Clock or Timer
Flat Surface
Mat

Performing the Test

You will need to lie on the ground with your stomach towards the ground
Place the stopwatch or timer where you can see it
Support your body with your toes and your forearms on the ground (like the plank abdominal exercise)
Hold this position for 60 seconds
Lift your left arm off the ground for 15 seconds
And then lift your right arm off the ground for 15 seconds
Lift your right leg off the ground for 15 seconds
And then lift your left leg off the ground for 15 seconds
Lift your left arm and right leg off the ground for 15 seconds
And then lift your right arm and left leg off the ground for 15 seconds
Return to the original plank position with your forearms and elbows on the ground and hold for 30 seconds

Results:
If you can complete this Core Stability test then you have good core strength. If you found yourself struggling or couldn’t complete the test, then you have poor core strength.

Having poor core strength can result in having unnecessary torso movement and swaying during athletic movements. This results in poor mechanics and wasted energy.

If you found yourself struggling with this core abdominal workout & exercise test, then you should practice this 3 to 4 times a week until you see your self improving.

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Easy Home Abdominal Workout and Exercise: Part 1

Ab Workouts & Exercises — Thu, 15 Oct 2009 17:24:07 +0000

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

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
Rest your right formarm and hand on the ground to support your body
Place your left hand behind your head
In one motion simply raise your legs to the cieling and bring your left elbow to your knees (like a crunch)
Remember to concentrate on making controlled movements and only contracting your abdominal muscles
Complete 3 sets of 15 on each side

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Getting Six Pack Abs Without Doing Crunches or Sit ups

Ab Workouts & Exercises — Tue, 13 Oct 2009 16:00:30 +0000

Have you always wanted to get a six pack or washboard abs without doing sit ups or crunches? Like many people, they believe that doing hundreds of sit ups and crunches in a day will give them the abs they want. But they are wrong. These “spot” training exercises are only effective in making the muscles stronger in your stomach region. It misses the most important thing – burning fat.

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How to Get those 6 Pack Abs
First, most traditional abdominal workouts and exercises only strengthen the muscles. It is not very effective if you’re looking to getting a 6 pack. This is a mistake a lot of people misunderstand. You can’t just train your abs and hope to see results. You need to combine these ab workouts and exercises with different exercises, ones that target your whole body. For example, one workout I do involves a circuit of training, which implements cardio, resistance training, stability training, and ab workouts (i.e., running a lap, 20 knees to elbows [ab workout], and 50 air squats).

The Most Important Aspect in Getting Washboard Abs
The most important thing that is overlooked by many is having the proper nutrition. You need to combine proper workouts with a healthy diet. You need to implement more compound exercises instead of just doing simple isolation exercises. Compound exercises will help you workout more muscle groups at the same time.

Some Good Effective Ab Workouts and Exercises
Some of the better ab workouts and exercises include the mountain climbers. This is where you are in a push up position but bring one knee up to your chest and back down. This implements cardio and workouts your abs at the same time.

Another really good exercise a lot of people would never think workouts your abs is squats. You need a lot of core strength to perform a squat. Your abs and other core muscles may be considered the secondary muscles being worked out but you’re still working your abs out. Doing big compound lifts like squats, will allow you to burn more calories and fat because your thighs are one of the biggest muscles in your body.

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Can You Use Weights While Working Your Abs Out?

Ab Workouts & Exercises — Sun, 11 Oct 2009 17:00:26 +0000

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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How to Get Rock Hard Abs

Ab Workouts & Exercises — Fri, 09 Oct 2009 18:00:24 +0000

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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Question: Does it Matter What Order You Do Your Abdominal Exercises In?

Ab Workouts & Exercises — Tue, 06 Oct 2009 18:25:15 +0000

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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Question: Can You Lose Stomach Fat By Doing a Lot of Crunches?

Ab Workouts & Exercises — Sun, 04 Oct 2009 17:31:26 +0000

A popular myth many people believe is that you can lose your stomach or belly fat if you perform a lot of crunches. Truth is, there is no such thing as “spot reducing”. You see many info commercials claiming if you perform this abdominal workout or exercise you’ll lose 4 sizes in your waist. This is all a marketing scheme.

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When you workout you don’t lose fat in just one area, you lose it all over your body. You’ll lose fat in your face, arms, stomach, legs, etc. In 1984 there was actually a study done at the University of Massachusetts which observed men who did over 5,000 sit ups in 27 days. Overall, there were no changes in abdominal body fat or the size / thickness in the fat cells.

If you want to lose abdominal fat, you shouldn’t just perform an ab workout. You should mix your workout up and do some arm exercises, leg exercises, and cardio if you want to maximize your chances in losing fat. Abdominal exercises and workouts only tone up your muscles, but to lose fat you’ll have to do more than just crunches. It takes a combination of a healthy and well balanced diet, cardio, and resistance training.

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Question: Exercising Your Upper Abs And Lower Abs At Different Times?

Ab Workouts & Exercises — Fri, 02 Oct 2009 20:00:05 +0000

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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