Showing posts with label abs. Show all posts
Showing posts with label abs. Show all posts

Exercises For Lower Abs

The Best Exercises For Lower Abs


Exercises For Lower Abs

Is there a best exercise for lower abs? 

A lot of people may say that you can't specifically exercise your lower abs, upper abs or in fact target any individual portion of a single muscle group. They're technically right - you can't isolate specific bits of your muscles, including upper and lower abs exercises. BUT.. that doesn't mean you shouldn't train your muscles from different angles. We do know that joint mechanics and angles of exertion will stimulate different levels of fibers within your muscles, so while it's a good idea to train from several angles, don't expect to be able to correct or shape your muscles as they grow.

So, on to the best exercise for lower abs. Your lower abs are mostly used as a stabiliser for your core and when you perform difficult movements with your legs, while your upper abs are used mostly in relation to your general upper torso, shoulders and back. The obvious route then for exercising your lower abs is to make use of your legs to perform the workout.

One of the best exercises for lower abs: vertical leg crunches


Lie on your back with your hands resting underneath your lower back for support. Cross your ankles over and keeping your legs as straight as you can, lift your feet up 20-24" into the air. Hold for 1-2 seconds, then lower them so they're just off the floor, but don't let them rest. Lift again, and lower. Repeat the raising and lowering 10-12 times slowly, then rest for 90-120 seconds before doing another set.

Be careful not to strain your back while doing this lower abs exercise. Rest your head on the floor so your upper abs are left out of the equation as much as possible, and don't arch your back. Your hands under your lower back are there partially for support, and partially to remind your not to flex your back too much.

Another of the best exercises for lower abs: the Captain's chair


This lower abs exercise requires some equipment, but you can probably find it in your local gym, and if you don't have access to the gym you may be able to construct something simple at home. The apparatus you need is basically a chair with the seat removed and with two upright handles like joysticks on the arms, so that when you have your forearms on the arm rests you can hold onto the handles. The chair is fixed to the wall a few feet off the ground, and the exercise is as follows.

Stand in front of the chair between the arm rests, and grip onto the handles. The chair should be at an appropriate height so you can reach these comfortably. Contract your lower abs and lift your knees to your chest, placing your weight on your forearms on the arm rests. Pull your knees as high as you can, hold for 1-2 seconds and gently lower them again, but not all the way to the ground. Repeat this motion 10-12 times, and take a rest of 90-120 seconds between sets.

These are two of the best exercises for lower abs, and will give you plenty of strength and definition both in your general core muscles and in your lower abs.



Pushups

The Benefits of Doing Pushups


Pushups
In my opinion, pushups are the single most effective exercise for improving total body fitness. They offer the benefits of weight lifting, stretching and cardio vascular training all in one exercise. For a beginner, pushups can be very difficult because of how many muscles are involved. Many of which are under trained in the body of a beginner. In fact, even many seasoned bench press veterans have trouble doing high-rep pushup workouts because their secondary and stabilizer muscles are untrained.

Holding the proper form is a great exercise alone, without even performing any repetitions. The pushup form benefits the abdominal muscles in the same way that Arnold Presses benefit the biceps, by simultaneously flexing and stretching. When the lower back muscles contract to stabilize your form, your abdominal muscles are inadvertently stretched. The quadriceps is also relied on heavily to maintain proper form, giving your legs a decent secondary workout.

The actual motion of a pushup trains the chest, triceps and the anterior deltoids, while stretching the biceps and back. Pushups are considered by many people to be the best all-around chest workout. I have found that they are great at increasing muscle size and tone. I have also found that they are easier on the joints than the bench press. Additionally, large pushup workouts are great for circulation and overall cardiovascular health.

When performed in high-repetition workouts, pushups can increase human growth hormone, boosting overall muscle growth. This is the hidden benefit of pushups that many people never discover because they only perform pushups as a supplemental exercise, rather than as a primary chest workout. My article entitled, "Do Pushups to Build Muscle Mass and Boost Metabolism," details how to build up your strength and endurance to completing a 1000-pushup routine. If you plan to use pushups as a primary chest exercise, then I encourage you to perform a lot of sets and reps, and set a goal of completing between 500 and 1000 pushups. Pushups are much more challenging and painful than a standard bench press, but if you commit yourself to them, you can have amazing results.

Pushups were the first bodyweight exercise that I developed any skill at. When I first started doing them, I lost a considerable amount of body fat in a relatively short period of time. This allowed me to start performing other bodyweight exercises that I had previously been unable to perform, such as pullups.



Get Ripped Abs

The Foolproof Way to Get Ripped Abs


Get Ripped Abs
If You Have Ripped Abs, Then Your Entire Body Will Look More Attractive.

Out of every person working out in your gym, how many have ripped abs? If your gym is like mine, probably less than 1 out of 100 people have great abs. I would say that there are more people who can bench press 315 pounds, then people who have ripped abs. What is crazy is that these people work out hard, yet they are failing in developing the most attractive part of their physique.

Having Ripped Abs Isn't Really a Muscle Thing, It's More of a Body Fat Issue.

About 7 years ago I was watching the TV show, Survivor. It was the episode they filmed in Australia. The people left on the show had lost a lot of weight. They were pretty much starving and I am not giving this example to say that people should starve. What I noticed was that each an every contestant on Survivor had ripped abs. You could see their ripped abs in detail, due to lack of body fat on their mid section. None of these contestants were working their abs, yet they had ripped abs that most gym members would envy.

Spend More Time on Cardio and Less Time Working the Abs Directly.

We all have ripped abs, they are just covered under body fat on most people. The best way to burn this fat is to do cardio. Crunches and leg raises will work the ab muscles hard, but they won't burn off an ounce of fat around your midsection. I would recommend dropping your ab exercises altogether and focus on cardio until you get to a low body fat level which will reveal those ripped abs.

It is Very Possible to Get Ripped Abs Without Working the Abs Directly.

I badly injured my back about 6 months before a trip to Cancun, Mexico. I was really bummed out, because it hurt badly to do any ab exercises. I had to drop ab exercises completely from my routine, until my back healed. I figured if I got my body fat low, then my abs would at least not look terrible. To make a long story short, I did a ton of cardio for those 6 months and my abs were ultra-toned for the vacation. To this day, I don't to any direct ab work and my abs look better than ever.

Give This Approach to Ripped Abs a Shot.

I know that many people will be hesitant to drop their ab work, because they don't want to lose any muscle tone in that area. All I have to say, is that if your body fat percentage isn't low enough then nobody is going to see that tone anyway. Your time is better spent on cardio, which will finally reveal those ripped abs.



Dumbbell Workout

Printable Dumbbell Workout Chart


Dumbbell Workout
An excellent way to get started with dumbbell workouts is by getting a printable dumbbell workout chart. There are various charts out there, make sure the one you get has the following:

1. Illustrations.

Nothing can describe how to perform an exercise better than an actual illustration of the exercise and movement. Illustrations will show you the starting point of the movement and the position you want to be in at the end of the movement. Some illustrations will provide a midway point to show what the motion should look like when performed.

2. Descriptions of movement.

Should your palms be facing towards you or facing away? Elbows bent? Descriptions of the dumbbell movements are essential for understanding exactly how the specific exercise should be performed properly. Many times the seemingly minor details that you won't pick up from illustrations are key for having effective dumbbell workouts. Try to make sure your printable dumbbell workout chart includes clear explanations of how to perform each exercise.

3. A Dumbbell Manual plus the Chart.

Ideally you want to get a dumbbell workout manual along with your printable dumbbell workout chart (many manuals will include a chart). This way you will give yourself a much better understanding as to how to put together a complete routine with dumbbells, as well as how to perform the exercises properly. Further tips and techniques for better and more effective workouts which you won't find on a chart will be included in a manual. With a manual and a chart you will have the knowledge on how to put together a quick and very effective workout routine.