Abdominal Exercise Technique
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Abdominal Workout Technique
Developing Ripped Abs
As you begin thriving for those perfect abdominal muscles there are some basics to understand. They are muscles and if you have fat over them it still needs to be burned off.
You cannot just do a thousand ab crunches a day and expect to see the results you are hoping for. Nutrition and proper training are equally important, well nutrition maybe a little more. There are three major parts to the abdominals; there are upper and lower abs, and the obliques, which are your sides. The main appearance you are trying to achieve is caused by something called the fascia
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divisions; this is what gives the “six pack” look that everyone loves.
Your core is extremely important; it is the one area that if it looks sloppy, you look sloppy, not to mention it is the main support to you
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standing up straight. There are many methods of training your abs, anything from an ab bench to an ab crunch machine.
The main piece of advice I can give to you is that as you are doing any ab exercise in both the positive (up) and negative (down) really focus on your muscles, as I said before if you work out sloppy you will look sloppy. Strain those abdominal muscles so that’s all you can feel making you move in any direction whether using your oblique muscles or front abs. All abdominal workouts should include exercises that work all areas of your stomach; this will give an even look and really make them pop.
People are always looking for ripped abs or getting abs fast, but the fact is that there is a crucial element to achieving that goal, again you must eat cleanly. Sure, some have the genetics to eat whatever they want, but not all of us are that lucky. The cleaner you eat the quicker your results and the better you will look and feel. Also things like dietary supplements are very useful if utilized correctly. diet supplements in combination with a clean diet and a strong routine can lead to endless results constantly motivating you to not give up.
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The Abs Diet 6-Minute Meals for 6-Pack Abs: 
One of my favorite references I have gone back to time and time again has been the abs diet book. Information does not end in this text. David Zinczenko
has many simple, but realistic views on fitness that make things more reasonable to achieve. This book gives people the excuse to work out. There is a great section explaining different routines no matter what your fitness level. He bases his techniques on a structure of whole grains good fats and lots of lean protein, its well worth the read for any or all aspects of fitness and living a healthier lifestyle. This book leaves you with no excuse, if you have minimum equipment even at your house, this book promotes how to use them, also its not a book based around feeding on certain things and then cutting you off from them and leading you to failure. At which point you decide a cheat day lasts months and you gain double the weight you lost initially. Harsh I know, but I have talked to to many people with that story. I strongly suggest checking out the The Abs Diet book , it promotes lifestyle not deprivation. Check it out!
has many simple, but realistic views on fitness that make things more reasonable to achieve. This book gives people the excuse to work out. There is a great section explaining different routines no matter what your fitness level. He bases his techniques on a structure of whole grains good fats and lots of lean protein, its well worth the read for any or all aspects of fitness and living a healthier lifestyle. This book leaves you with no excuse, if you have minimum equipment even at your house, this book promotes how to use them, also its not a book based around feeding on certain things and then cutting you off from them and leading you to failure. At which point you decide a cheat day lasts months and you gain double the weight you lost initially. Harsh I know, but I have talked to to many people with that story. I strongly suggest checking out the The Abs Diet book , it promotes lifestyle not deprivation. Check it out! A simple tip would be to burn more calories than you are taking in per day; this will accelerate your fat loss.
Effective ab exercises include:
- Bicycle reps: laying on your back and alternating legs, pulling your knees to your head
- Vertical leg crunches: from a lying position, legs in the air, push them up toward the ceiling, crunching at the top
- Hanging leg raises: in a captains chair, your legs hanging, raise them up, feet out fully extended and lower slowly
- Arms up crunches: on a big ball, hold your arms out fully and crunch toward the sky, focus on balance
Search the videos below for all your basic abdominal exercise technique, done correctly!!
Cardio is a huge boost to your goal of having a six pack. In my opinion the ab exercise that will give you some of the best results is a hanging leg raise
, or vertical leg bend. Here, your body is hanging, legs free, and you slowly lift your legs straight out in front of you. If you are a beginner you can start with vertical knee  Lean Body 42pk by Labrada From: World Class Nutrition |
raises( as seen above), which instead of having your legs out straight in front of you, you can lift your knees up toward your chest, just remember to focus on your abs while doing this. This is a very difficult exercise and patience is a virtue, so take your time and stick with it. Effectively utilizing this exercise along with targeting the rest of your core, you can achieve a well formed stomach because these exercises focus on your lower abs which makes up the hardest area to target. Also look into some fitness gear such as an adjustable ab bench
, either in the gym or next to your bed at home where you can hop on and rip out about 20 to 50 reps before you go to bed.
, either in the gym or next to your bed at home where you can hop on and rip out about 20 to 50 reps before you go to bed.Remember, they are still muscles, you must build them as well as tone them. All light ab work is not necessarily correct for what your trying to achieve, save the cutting and toning for cardio and diet and build those abs, if your nutrition life is in check and you stick with the
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Also think about some form of Ab Exercise DVD
for actual visual reference to have on hand at all times. This will help you through the questions you may have, remember things will not happen overnight, they just don’t, so make small goals for yourself and before you know it you will be living that lifestyle of fitness, achieving the results you dream about. Dont give up!!