When constructing your abdominal workout plan, it is important to ensure that you target each part of the muscles. Many people tend to think that simple ab crunches will get them a six pack, but the standard ab crunch works mainly the upper section of the central abdominals only. To get the results you want, you'll need to incorporate several maneuvers that work all the muscle groups in the abdominals. Consult with your physician to determine any limitations you might have.
Upper Abs
The stability ball crunch is an effective upper abdominal exercise. It is simply a standard crunch but done while balanced on a stability ball. With your feet on the floor supporting you, lay back onto a balance ball so that the ball rests under your lower back. Elevate your upper torso to no more than a 45-degree angle in order to work the muscles, and then return to the start position. Do not lean back too far in the starting position, as this puts added pressure on the spinal column.
Lower Abs
The captain's chair machine at your gym offers one of the best ab exercises, according to the American Council on Exercise's "ACE FitnessMatters" magazine, and it works the lower abs well. Support your body weight on your shoulders and arms, keeping your arms locked at 90 degrees on the handles. Do not slouch. Raise your knees up to your rib cage and down again. That is one rep. A more advanced person can attempt to raise their legs up without bending the knees.
Torso Twist
The torso twist machine is an excellent isolation exercise for the oblique muscles, or side abs. Kneel down into the machine, and adjust the handles and weight accordingly. To perform the exercise, twist your hips to the left and then hold. As you hold, you will feel the weight resistance on your obliques trying to pull the machine back into alignment. Hold it for several seconds before switching to the other side.
Complete Workout
The bicycle kick crunch needs no equipment and therefore can be performed in your home. It also works more than one group at a time, making it the ultimate ab exercise, according to ACE. Laying on your back, raise your knees so that your shins and thighs create a 90-degree angle, and place your hands behind your head. Performing the exercise means elevating and twisting your upper body so that the elbow on one arm almost touches the opposing knee while the other leg straightens. Then switch to the other side, creating a bicycle motion.
Member Comments