A sleek, trim waistline and visible abdominal muscles are on the top of everyone's list, with countless hours spent in gyms and health clubs to achieve that chiseled look. A good abdominal workout is one that works your upper and lower abdominal muscles as well as your oblique muscles. If your training focuses solely on one part of the abs while neglecting the others, your dreams of achieving a six-pack will not be realized. It is important to note that abdominal exercises alone will not help you achieve flat abs. You have to exercise your entire body to lose body fat and shed inches from your waistline.
Beginner Ab Routine
Perform three sets of sit-ups, leg raises, decline sit-ups and plank. Each set should consist of 25 repetitions for each of these exercises. As you become stronger, you can gradually increase the number of repetitions for each exercise. Keep in mind that proper form is your No.1 priority. Therefore, you should only do as many reps as you can with the correct form.
Intermediate Ab Routine
The benefits of developing strong abdominal muscle extend far beyond having a trim, hourglass shape or washboard stomach. A solid core allows to you to function and perform daily tasks with more efficiency. Bench leg raises, Roman chair sit-ups, rope crunches, and abdominal roller serve as the next level to developing strong core muscles. Perform three sets of 25 repetitions for each of these exercises. As you become stronger, you can gradually increase the number of repetitions for each exercise.
Advanced Ab Routine
Hanging leg raises, Roman leg raises, dumbbell side bends, and jack knife sit ups are some of the best abdominal exercises for strengthening and toning your core muscles. Consistency is the key to developing and maintaining core strength. For noticeable results you should train your abdominal muscles three to five times a week. Begin by completing two to three sets of 25 repetitions for each exercise.
References
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2007
- "ACSM's Advanced Exercise Physiology"; American College of Sports Medicine; 2005
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