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Perform Jackknife Sit Ups
I believe this exercise works both your upper abs and your lower abs. Lie down flat on the floor.
Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling.
You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. “spread out”) and repeat. Place a between your feet when you think you can handle it. What’s that? More?
Perform V-ups
Also an exercise for your upper abs and your lower abs.
Lie down on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees.
What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (might require some flexibility). Relax, return to starting position and repeat. Add between feet to match your taste.
Static Hold and Side Statics
This exercise is going to work the sides of your abs. Your Oblique muscles.
Get your body into the push-up position. Now place your elbows on the floor, and you whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs.
Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds.
To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non- bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
Train Your Oblique Muscles
It’s not as important to work on your oblique muscles at first, but eventually you’ll want to start working these too. These are the muscles to either side of your stomach.
There are many ways to do this and anything that includes twisting your torso against a resistance counts. Use the twisting machines at gyms and you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc.
Be aware though, 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.
Other Ab Exercises
Since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs.
Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly. Now that you have the right mindset about your washboard mid-section, get creative!
Find new ways to crunch, bend and twist in your daily life. Some possibilities include: Use a stability ball. Perform your crunches on the ball to introduce instability to your workout, which will improve your balance too.
There are also lots of 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.
The complete article with pictures plus two other articles on health and fitness are at: http://hottogetgreatabs.blogspot.com/
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