When training to achieve that "cut" or "ripped" midsection look, you should use specific exercises that target and train each of the separate sections of the abdominal muscle group. You can choose from exercise machines that use free weights or weight stacks as your source of resistance, or exercises that use body movements and gravity for resistance. Either method can yield the results you want, as long as you perform them with correct technique and some degree of consistency.
Abdominal Crunches for the Upper Abs
Abdominal crunches can be a very effective exercise to target the upper abdominal muscles. You can use abdominal crunch machines or standard floor exercises to achieve success. Either way, the exercise basics are the same. Most machines will have some type of foot pad to stabilize the lower body. They will also have an upper handle to grasp with your hands to stabilize your upper body. The key to using these machine appropriately is to pull the weight with your abs, not your arms or shoulders. Squeeze, or contract, your upper abs to move your upper body forward. When performing floor crunches, the key is keeping your upper and lower body stable, allowing your abdominal muscle to move the upper body upward. Your knees should be bent, to take pressure off the lower back, and your feet should be about 12 inches from your buttocks. Make sure you are not pulling with your arms to ensure you get the most out of this exercise.
Leg Lifts for Lower Abdominal Muscles
Leg lifts can be performed on a chin/dip machine, or on the floor. Either way, you can target the lower abdominal muscles very well. If you're on a chin/dip machine, allow your feet to hang above the ground by firmly pressing your back against the back pad with your forearms, which are supporting your weight, firmly resting on the forearm pads. Pull both knees up to your chest to activate your lower abs. You can also perform this type of leg lift one leg at a time. If you're doing this exercise on the floor, lie face-up with your hands under your buttocks for added back support. In this position, you can either raise your feet to a position about six inches off the ground and, after holding this position for a time, raise and lower your legs between six and 18 inches from the ground. From this position, you could also perform knee tucks by pulling both knees to your chest, either together or one knee at a time.
Abdominal Twists for the Obliques
When performing abdominal twists to target the obliques, or sides of the abdominal muscle group, you can choose floor exercises or abdominal twist machines. The machines perform the same basic twist movement you would perform on the floor. Stabilize your lower body behind the foot pad, and grasp the side handles with your hands. Keeping your trunk motionless, twist the upper body by rotating at your abs, rather than twisting at your shoulders, to target the obliques. If you're performing floor exercises, start in the same position used for crunches. But instead of keeping your feet on the floor, raise both off the ground, with your knees bent at 90 degrees. Place your fists next to your cheeks by bending at the elbows. Simultaneously bring your right knee up to your left elbow. Alternate your movements and perform the desired number of repetitions.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "NSCA's Strength and Conditioning Journal"; Core Training: Stabilizing the Confusion; Mark Faries and Mike Greenwood, PhD, CSCS; April 2007
- "NSCA's Strength and Conditioning Journal"; Core Training: Designing a Program for Anyone; Jeff Stephenson, MS, CSCS, and Ann Swank, PhD, FACSM; December 2004
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