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- 3 ab perfecting exercises , crunch routines for your lower and upper abs, 3 types of ab crunches - work your way to a set of nicer abs
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6 Best Ab Exercises to Turn Your Flat Stomach to Rock Hard 6 Pack Abs in 6 Weeks!
6 Best Ab Exercises to Turn Your Flat Stomach to Rock Hard 6 Pack Abs in 6 Weeks!By Petri Olsson
How many sets and reps?
Try to perform at least 6 sets and 2 different ab exercises per workout! That's a 3 sets per exercise. Do this twice a week, total of 12 sets. Try to alternate your ab exercises every time. For example in the week 1, you perform 4 different ab exercises and in the second week, change it again with the 2 different exercises.
If you need more stress to your abs, you can add another 3 sets into your workout, it depends of your current level and previous experience! If you are using extra weights, 10-12 reps are fine, and without an extra weight, 20-25 reps should be performed to achieve enough exertion! Modify these set and reps with the 6 greatest ab exercises
Learn the correct ab exercise technique!
All ab exercises should be performed in a controlled motion! Whether it's leg raise or bending your chest towards the pelvis, it's important to focus on slow not positives! The biggest mistake what I see most people do, is a jerking movement and mostly trying to swing their body by using lower back when the tension from the abs disappears and which normally leads to a over strained lower back.
If you lose the feeling from your abs, you will never get the complete rock hard abs! There are three common reason, if you lose the stress over your abs:
1) Using too much additional weight. If you are using an extra weight, make sure you can perform at least 10 reps. If you can't, you are using too much weight. You will be using too much of your supporting muscles, that you should avoid.
2) Too light resistance. Believe or not, however if the resistance is too light, you will easily start jerking with your body and lose the focus from your target muscle, which in this case will be abs.
3) You are using wrong technique. You could have the greatest ab exercises in the world, however if the technique is incorrect, you won't get any results! So learn the correct exercise technique first!
6 greatest ab exercises
1) Crunches
Excecution - Lie on your back on the floor. Put your legs on the bench, so that your calves are supported across a bench. You can put your hands behind the neck or you can keep them in front of you. Curl your shoulders upward toward your knees and round your back off the floor and force your upper abdominals reach your hips. Keep your lower back on the floor throughout the movement. At the top of the movement, squeeze your abs hard to achieve max contraction. Then lower yourself back on the floor.
Variations - Instead of putting your legs across a bench, you can do them in a traditional way, by hooking them on the floor, however I prefer to use a bench, because you are in the better angle when raising your legs higher. If you want to vary the angle of stress, raise your legs higher than normal by using a wall. The same movement can be done on a decline bench.
It's the most common variation of ab crunches. To train the obliques, you can do the same crunches, however in place of curling straight forward, twist your torso by touching with your opposite elbow to an opposite knee.
2) Hanging leg raises
Excecution - Grasp an overhead bar with an overhand grip at arms length. You can use chin-up bar whether it's possible. Keep your legs straight. From this position raise your legs as high as you can. Hold for a moment (1-2 seconds) and contract you abs hard at this position. Next lower your legs back to the starting position keeping your legs straight.
3)Cable crunches
Execution - Take a grip of the rope with both hands from the overhead pulley and kneel down. Position yourself, so that you can make a slight angle when you pull the rope down.Bend and curl downward trying to reach your knees with your head. Go down as far as you can feeling your abdominals crunch together. Contract the abs at the bottom and then slowly come back up to the starting position. Keep your arms locked in the same position and only do the work with the abdominals.
Variations - Standing cable crunch is an excellent option, when adding muscle and strength to your abdominals. Many powerlifter use this exercise when strengthen their midsection. In bodybuilding this is as important thing. It's raw and heavy, and it should to be. Just attach rope handles to a high cable pulley and to make it more comfortable, slide an exercise or workout ball betweenyour lower back and machine. Grasp the rope and round your torso forward with your abs. Use an sufficient amount of weight and place your feet firmly on the floor to have a good balance.
4) Reverse crunches
Execution - Lie on your back and bend your knees about 90 degrees above the floor. Place your hands behind your head. Bring your knees up toward your chest with your feet close together. Round your lower back backward lifting your pelvis off the floor. At the top of the movement, squeeze the ab muscles for full contraction. Slowly lower your knees back to the starting position.
Variations - This exercise can be done on a flat bench. It allows you to hold the rack or end of the bench for a better support so you can stabilize your torso, when bending your knees. You can keep your legs straight when it's come more harder. If you feel a regular reverse crunch annoying, then you should try vertical crunches or hanging reverse crunches. Hold your knees at the parallel to the floor. Try to reach your head with your knees rising them as far as possible with rounding your back and rolling yourself upward.
5) Seated leg tucks
Excecution - Seated leg tucks can be performed by sitting crosswise on a flat bench or at the of the bench. Raise your legs slightly off the ground and lean backward slowly at about a 45-degree angle. Keep your knees slightly bend. Starting from this position, squeeze your rib cage and pelvis together by reaching your chest toward the pelvis, rounding your back and lifting your knees up toward your head simultaneously. At this position, contract your abs hard and reach your toes with your fingers. Slowly lower your torso and knees back to the starting position.
Variations - You can keep your knees bend to make the movement easier. You can also keep your hands on the floor to a better support.
6) Hip raise on a bench
Excecution - Lie on your back on a flat bench. Reach overhead and grab onto the undersite of the bench or at the end to keep your on the position. Bend your legs by flexing hips until your upper and lower body is making a 90 degree angle. Keeping the legs vertical, raise your hips off the bench as high as possible. At the top position, contract your lower abs hard and slowly return to starting position.
By learning my 6 Best ab exercises is just a beginning of the complete rock hard abs!Ab exercises alone won't produce any result. You will have to focus on diet and cardio workout as well, in not more. By combining my 6 greatest ab exercises, diet and cardio together, you will have a complete recipe to develop your dream 6 pack abs!
You can find the greatest ab routines and review of the internet's greatest selling six pack e-book by clicking here! Also grab FREE e-book "Insider secrets of a lean body"!
,Crunch Routines For Your Lower and Upper Abs
Crunch Routines For Your Lower and Upper AbsBy Jesse Miller
The crunches as most of you know are among the greatest exercises in order to shape up the abs. The problem though is that more often than not, the crunches are confused with sit ups. There is different from crunches; in fact sit ups are not suggested because it can cause injuries particularly if you do not know where to place the weight of your body.
The crunches on the other hand are much safer to perform and at the same time, the crunches produce better and faster results. You also have to know that different crunches target different muscles and thus, here are two of the basic crunch routines for your lower and upper abs.
1. The basic upper abdominals (abs) crunch - To start the routine, lie on your back as a start position and keep your knees bent and your feet rested on the floor. Keep your neck and head in a relaxed position and position your hands on the sides of your head. Using your upper abs, curl your upper torso in such a manner that your shoulder blades lift off from the floor. As you curl, have your chest bone aimed toward your belly bottom. Then contract the abdominals (abs) and then lower down your torso with your shoulder blades lightly touching the ground. Repeat the process and make sure to maximize the contraction by making a full breath at the bottom of every repetition and then holding your air as you contract upwards. As you reach the top, squeeze your abdominals (abs) and in two counts, contract them and then release. Breathe out then return to the start position again.
2. Reverse lower abdominals(abs) crunch - The routine is easier for females than males since females have shorter upper body and longer legs which makes the crunch easier. To start the routine, lie on your back and keep your knees bent and position your feet at least six (6) inches above the floor. Place your hands behind your head and keep your feet close to your hips and then contract it as you lower your abs. Slowly bring your knees closer to your chest, lift your butt off to the floor and slowly lower it down again to start position as you curl your lower body. To add challenge to the crunch, use an incline bench as this would add gravity and resistance as you place your hips lower than your chest.
Both routines can be done in a more difficult degree if you make use of incline benches or foam rollers in order to maximize the contractions. Nevertheless, what is important is to keep the contraction in a controlled manner.
Finding the perfect Workout Routines takes time and effort. These greatest workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will assist and help develop flat abs.
,Abdominal Muscles Workout Routine - Intense Abs Training - Wrench Your Guts Out!
Abdominal Muscles Workout Routine - Intense Abs Training - Wrench Your Guts Out!By Tony Meyer
Abdominal muscles are a small body part and you have no reason to perform as many exercises as you can do in one training session. They can be fully worked with a relatively short intense workout. And as recent studies show, the greatest workout has to recruit as many muscle fibers as possible.
Here is relatively simple workout routine consisting of three well known exercises. Try it three times a week precisely as explained and your mirror will show you the results.