"Ab Workout "Abdominal Workout Routine
Wednesday, August 3, 2011
, Posted by Msry 7or at 6:39 PM
ince a stronger core supports your spine, you can lift more weight in every exercise. Research also shows that stronger abdominal core muscles mean fewer lower back injuries as you age, not to mention better posture. Finally, who can argue with the great look and feel of having ripped abs?
The following routine helps you accomplish just that. Prior to performing the listed exercises though, remember to warm up for 3-5 minutes, at a relatively easy pace. Follow this up with a minute of running or cycling at your highest pace and rest for another minute prior to starting the routine.
The following list attempts to attack your abdominal muscles from different directions to continuously stimulate them. With time, substitute new exercises in from the list this site provides to prevent your body from growing accustomed
Kneeling Cable Crunch
10-15repetitions
STEP 1. Attach to the high pulley, the rope handle, and grab onto it. While facing the machine, kneel in front of the weights with your butt near your heels, but not resting on them. Hold the ropes at the sides of your face with your elbows pointing straight down to the floor.
STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.
STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Pulse Up
10-12repetitions
STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.
STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
Target: Abs Muscles Worked: Rectus Abdominis, Lower Back
Difficulty: Intermediate
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Side Crunch
10-12repetitions
STEP 1. Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase.
STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a "V" shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body.
STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a "V" shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body.
Target: Abs Muscles Worked: Obliques, Rectus Abdominis
Difficulty: Intermediate
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Oblique V-Up
10-15repetitions
STEP 1. Lie on your side with your body in a straight line and your arms crossed against your chest.
STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.
STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.
STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.
STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Back Raise
10-12repetitions
STEP 1. Position yourself into a back-extension station by placing your feet under the leg brace/anchor so that it is hooked there.
STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.
STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.
STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.
STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.
Target: Back Muscles Worked: Hamstrings, Glutes, Lower Back
Difficulty: Beginner
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V-Up
10-12repetitions
STEP 1. With your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Inclined Reverse Crunch
10-12repetitions
STEP 1. Lying on a slant board, with your hips lower than your head, keep your knees slightly bent.
STEP 2. Slowly pull your hips upward and inward, like you would if emptying a bucket of water resting on your pelvis. Keep your knees at the same angle throughout the movement.
STEP 3. Pause, then slowly lower your hips to the starting position.
STEP 2. Slowly pull your hips upward and inward, like you would if emptying a bucket of water resting on your pelvis. Keep your knees at the same angle throughout the movement.
STEP 3. Pause, then slowly lower your hips to the starting position.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Advanced
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Source:fullfitness.net/routines/ab-workout
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