Body Building Abs - From Big, Round Bellies to Six Packs
They say patience is a virtue. This proves true to body builders who
have trained, endured and disciplined themselves just to have the body
they wanted. So if you want to have that yummy six pack instead of
having that greasy flab, be patient. You still have a lot more time
develop those coveted six pack.
Here is a simple step-by-step process to gaining and maintaining
six pack abs is as follows:
1. Do Crunches. Lie on the floor (preferably with a mat) and cross
your arms in front of your chest. As illustrated, bend your knees up as
far as they go. (Don't place both hands behind your head. Placing both
hands behind your head can result to lower back problems in the long run
as it places unnecessary stress on that part of your body from pulling
on your head and neck.) Another alternative is to cross your arms in
front of your chest and lightly place your finger tips behind your ears,
without pulling on your neck or ears to help raise you off the floor.
Next, draw in your abdomen towards your spine while inhaling through
your nose. Elevate your shoulders towards your knees, using strictly
your abdominal muscles. It's very important not to lift your entire back
off the floor, as this can cause back strain, and the extended movement
does not help you develop six pack abs any faster. The most vital part
of the crunch is the initial flexing of your abs as you lift your
shoulders off of the floor. As you begin lifting yourself off the floor,
exhale through your mouth, ending with a gasp once on your shoulders are
off the floor. Next, pause for a second once you are at the top of the
crunch and exhale the last bit of air from your diaphragm while flexing
your abs. It is important to remember that proper breathing and flexing
make all the difference. After which, lower back down slowly and
controlled while inhaling through your nose, just until your shoulder
blades touch the ground. Don't let your head feel the ground and repeat.
2. Do Sit Ups. Lie on the floor, feet on the floor with knees up and
fingers placed behind your ears or hands crossed on your chest. And
then, sit all the way up, lifting your lower back off the floor along
with your shoulder blades. Slowly, lower yourself down. Repeat. When
this becomes relatively easy for you, start adding more challenges. Look
for an incline bench or do this on an exercise ball. When you already
find it easy doing this exercise, do weighted sit ups. This time, hold a
weight on your chest while you do these. As this become easier, hold
more, heavier weights. You can also try lifting your feet off the ground
while doing the sit ups or alternating the leg in the air, like
pretending to pedal while sitting up. If your hands are at the back of
your head, bring your left knee up to touch your right elbow and then
your right knee to the left elbow.
3. Do Leg Lifts. Lie on the floor with legs straight out and hands at
your sides. Lift your legs straight up (don't bend your knees) until
they're at a 90 degree angle (or close). Then, you must lower your legs
and repeat without letting your legs touch the floor. It's a lot more
difficult to raise your legs to a horizontal position with your legs
straight. This exercise helps firm up the lower abdomen. If you're
really looking up for challenges, try doing leg lifts with a medicine
ball hanging from your feet or hang from a pull up bar and raise your
legs in front of you all the way up to the bar.
4. Do Jackknife Sit Ups. Lie down flat on the floor and place your hands
on the ground to your sides for balance; you can pick them up as you get
used to the movement. Simultaneously elevate your knees and torso so
that your knees and face meet on an imaginary line extending from your
pelvis to the ceiling. Remember this: you should be able to kiss your
knees at the top of the motion. Naturally, your legs will fold bringing
your feet towards your hips, much like a jackknife. Then, proceed by
lying back down and repeat. Put a weight between your feet when you
think you can handle it.
5. Do V-ups. Lie on the floor with legs straight out and hands on the
floor but this time extended out over your head. Simultaneously raise
your legs and torso. Do not bend your knees! Reach with your hands
toward the raised feet. Feel or touch your feet if possible (requires
some flexibility). Relax, then return to starting position and repeat.
Add weight in between feet to match your taste.
6. Static Hold and Side Statics. Have your body into the push-up
position but with your elbows on the floor and your whole body flat.
This position is known as the static hold position and it trains your
core to hold the body in place which is the real purpose of your abs.
Keep this position for as long as possible. Aim to start off with at
least 45 seconds. Seasoned ab workers are known to achieve over 20
minute static holds. To perform this exercise, roll onto one side of
your body and lift into the same position as before. However, this time
only one arm will be on the ground with the other arm pointed straight
up the air and your non-weight bearing leg resting on your bottom leg.
Again, maintain this for as long as possible
7. Train Your Oblique Muscles. These are the muscles to either side
of your stomach. There are many ways to do this and that includes
twisting your torso against a resistance. Also, you can twist side to
side with a medicine ball in hand, etc. Yet, you must be aware that many
beginners tend to have weak obliques compared to their abs (it simply
isn't used as much in daily life) so go easy on the sides at first.
8. Remember that since it is, literally, the center of your body,
there are many other ways you can use to train your abs. A number of the
other movements will more or less involve your abs including every
abdominal exercise in existence. Now that you've made up about a
washboard mid-section, get creative! Find new ways to crunch, bend and
twist in your daily life.
Some ways include:
- Use a stability ball. Have your crunches on the ball to
introduce instability to your workout, which will improve your
balance too. There are so many core exercises that can be done with
a stability ball.You can also use a small bubble use for physical
therapy.
- Duck and twist during your daily routine. Reach with your left
hand to things on your right and vice versa. If you feel like
turning around to face something, see if you can do it with keeping
your hips in place and twisting at the waist (warning: awkward when
talking to other people, use only against inanimate objects). While
walking or standing, pretend that something is coming toward you and
you have to duck to get out of the way. Do this as often as you are
comfortable or at times when it won't look weird. You can bend
forward from the hips or, if you're really into it, bend at the
knees too and really "sink" out of the way. Caution: If you have
lower back problems, you could injure yourself.
9. Do the Scientific Best Abs Exercise Researchers at the San Diego
State University, found that there are certain abs exercises that
trigger most muscular activity. The winner was the "bicycle maneuver":
- Lie on the floor; make sure your lower back is pressed on the
ground.
- Take your hands behind your ears. Then bring up your knees at a
45 degree angle.
- Start doing a bicycle pedaling motion. Touch your elbow with the
opposite knee (right elbow with left knee and so on, alternating)
- Breathe relaxed and evenly throughout the whole exercise.
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