Supplements Abdominal
Building Abdominals: Fact and Fiction
“One of the biggest misconceptions that people make is that they need to work five or six days a week to get their abs looking good. They also think they have to perform 15 sets. In reality, the muscles are like any other muscle group that needs to recover from any type of workout in order to make progress. Your ab workout shouldn’t take you more than 12-15 minutes, three days a week.”
Too often, people try to flatten their bellies the wrong way. They do just one exercise–often an abdominal crunch–over and over and over again. This is not an efficient way to tone your belly!
Abdominal crunches work only one area of your abdomen–the part along the front of your belly above the belly button. Unfortunately, this happens to be the one area of the stomach that’s often strongest for most people. So, crunches simply make an already strong area of the abdomen even stronger, ignoring important weak spots that are the true source of your problem.
The ABS are actually more than just one muscle. The abdominal muscle group is made up of the oblique muscles (internal and external), the abdominus rectus and the hidden transverse abdominus.
The obliques are thin muscles that form a continual wrap around the torso, enclosing your bony structures and internal organs in a protective support. Unfortunately, even the most developed obliques can be hidden under layers of fatty love handles.
The rectus abdominus is what forms the classic and sought after six-pack. It attaches the sternum and ribs to the pelvis. Buried beneath the rectus is the transverse abdominus, which remains virtually unseen, but acts as a girdle to flatten your midsection. Fat, however, can mask the most developed muscles.
Abs crunch:
1.Lay on the ground with your legs bent and your feet flat. Do not pull from your arms, keep your focus on your abdominal muscles. Remember, this is an abdominal crunch not a sit up.
2. Keep your abdominal muscles tight, neck straight and chest up.
3. From your sternum, crunch your weight up and forward.
4. Your lower back should remain flat on the ground at all times.
5. Under control, lower your weight, stop just before your shoulders touch the ground and reverse the motion back up.
Muscles benefited: Abs (rectus abdominis).
1. Lay on the ground with your legs straight and your hands underneath your bottom.
2. Keep your abdominal muscles tight with your head and lower back flush on the ground.
3. Pull your legs up and back to a 90° angle from the ground. Do not lock out your knees and keep your focus on your abdominal muscles.
4. Your lower back should remain flat on the ground at all times
5. Lower your legs, stop just before your feet touch the ground and reverse the motion back up. Muscles benefited: Abs (rectus abdominis).
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the ‘six pack’) and the obliques (the waist), according to a study done by the American Council on Exercise.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.
The Captain’s Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms.
To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don’t arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps.
The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.
To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Your abdominal workout should be carried out 2-3 days a week; it takes approximately 12-15 minutes from start to finish, so you can’t complain that it takes too much time off your agenda. You should change your routine approximately every 8 weeks because the targeted muscles will gradually get used to the movement and it will no longer be effective.
So, the key is to workout more to build your abs up? Nope… thats just the first step! The REAL KEY to getting great abdominals is eating right! Sorry, I know that’s not the answer you are looking for, but its the truth. A low calorie diet and a regular cardiovascular routein will get your abs showing faster than any “ab workout” ever will.
Also a solid dietary supplement regimen can help get you moving in the right direction too. There are fat burning supplements and cutting stacks and cycles at Zupplements.com that can really make a huge difference with keeping you motivated and focused on your goal.
What are you waiting for? Get started on your way to those washboard abs today!
About the Author
Anthony Robbinson has over 15 years in the bodybuilding and fitness community. He has worked alongside some of the biggest movers and shakers in the supplement industry. However, he has really created a name for himself as a personal trainer and supplement advisor. His passion lies in helping people get results, sooner!
V-Cut RIPPED 6-Pack Abs Killer Workout “Be a 10 in 2010″
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