Archive for the ‘Abs’ Category

How to Do the Reverse Crunch for Toned Abs

Tuesday, March 17th, 2009

Untitled-2
Creative Commons License photo credit: MichaelBmxking

When it comes to abs exercises the reverse crunch is one of my favorites. It is not only extremely good at targeting your abdominal muscles, but it actively helps you mend a bad back. This makes the reverse crunch one of the best exercises you can do if you want to achieve toned abs.

How to do the reverse crunch for toned abs

The great thing about the reverse crunch is that it is extremely easy to do. You can do it at home or at the gym and you don’t need any fancy equipment. Here is a step by step guide:

  1. Grab a solid object
    Start by laying down with a solid object (like a couch or upright pillar) behind your head. You are going to use this object as a support.
  2. Position your legs
    Start by positioning your legs. The correct position for a reverse crunch is with your knees at a 90 degree angle and with your thighs at a 90 degree angle to your stomach.
  3. Tense your abs
    Throughout the whole exercise your abs should be tightened and tensed. This will help you support your back and will make your abdominal muscles do all the work instead of bringing your hip flexors and legs into play.
  4. Push your pelvis and rock back
    The main “crunch” part of the reverse crunch. Lift your pelvis off the ground by tensing your abs and rock back on the floor so that your knees come up to your chest. Imagine you are trying to get your butt up to your chest. Really focus on tensing your abs. Your lower back should come off the ground in this exercise.
  5. Slowly lower and repeat
    Slowly lower your back onto the floor and then lower your legs to the starting position. You do not want to straighten your legs out parallel to the floor as this will cause your hip flexors to take over the work of the abs. Just bring them back to that 90 degree position.

It is extremely important to get the technique perfect when working the abs. If you just rock around with out any muscle contractions you will not make any progress. This is not what we want! If your technique is correct you will see results extremely fast.

A Beginner Abs Workout for Women

Tuesday, October 21st, 2008

Sexy Abs

Do you want flat abs? Are you looking to tighten up your midsection and create a firmer tummy? You will be happy to know that it isn’t that hard. In this article I am going to give you a beginner abs workout that will help you do just that.

Technique is paramount

When you are doing any resistance training you need to make sure your technique is perfect. The exercises are designed in specific ways that help you avoid injuries and maximize the amount of utility you get from the motion. If you cheat on the exercise you are only harming your progress.

Make sure you read up on all these exercises in our abs archive and learn how to do them perfectly. If you need to hire a training for a day to go through them all with you then do that. It will be well worth it in the long run.

A beginner abs workout for women

This workout is for any woman that is looking to tone, tighten or strengthen her midsection. It is suitable for women with little to no exercise experience.

1. Warm up
Start with a brief five minute warm up like a quick jog or some running on the spot. The idea is to get the muscles warm and the blood pumping.

2. Reverse Crunch 3 sets of 15 reps
The reverse crunch is a excellent exercise for targeting your lower abs.

How to do it:
To perform this exercise lay on your back with your hands cradling your lower back. Keep your head and upper shoulders on the ground. Extend your legs out so you are horizontal to the floor and then using your abdominal muscles bring your legs in and up to your chest. Crunch the abs. When you have brought them as far as you can rock back slightly on to your upper back and crunch the abs further. This is on repetition.

Do three sets of 15 reps making your technique is perfect and your repetitions are done in a slow and careful manner.

3. Abdominal Crunch 3 sets of 15 reps
The abdominal crunch is the basic crunch that allow you to target your upper and lower abs while protecting your lower back from strain.

How to do it:
Lay on your back and place your finger tips on your temples. Do not put your hands behind your head as this can lead to pulling. Place your feet flat on the floor and using your abdominal muscles roll your body up towards your thigh muscles while exhaling. To do this start with the head and neck and then the upper shoulders and finally crunch the abs. The motion should be like rolling a newspaper instead of going up and down like a see-saw. Once you have reached the top of the motion slowly lower yourself back down and repeat without resting your head on the floor.

Do three sets of 15 reps in a slow and controlled manner. Make sure your tense your abs at all times throughout the exercise.

4. Warm down
For your warm down it is a good idea to do some stretches. This helps with muscle recovery and keeps your midsection healthy and strong. The best stretch to do is the Upward Dog Yoga Pose.

How to do it:
To do the Upward Dog sit on your knees with your upper forehead touching the ground and your arms outstretched as far as they can go in front of you. Breathe out and as you breathe in slowly run your chin along the floor towards your hands and then curl yourself up so you have a nice bend in your back. Stretch your chin up, roll your shoulders back and tense your buttocks. You should feel a nice stretch in your back and abs. Continue to breathe. To come out of this stretch simply breathe in and as you breathe out go back in to the starting position. Rest for a few breaths.

Conclusion

This abs workout will be perfect for anyone who wants to strengthen their midsection and develop a flatter tummy. It will only take ten minutes but the results will be well worth your time. Remember, technique is paramount so make sure you do every exercise perfectly.

How to Get a Flat Tummy and Tight Abs

Monday, August 11th, 2008

photo remix: Yoga woman on exercise ball - flickr_enthusiast_rocks_Nilmarie_Yoga-001
Creative Commons License photo credit: adria.richards

Every woman wants a flat tummy and tight abs. That is why there are so many late night TV commercials selling new abdominal machines. But the problem is, no one is getting the results they want. And why is no one getting the results they want? Because the information they have is mostly wrong.

How to get a flat tummy and tight abs

When it comes to getting a nice set of firm abs many women do not realize that it does not matter how many crunches you do or how many leg raises you perform. It is all about fat loss. You see, if you have a layer of fat covering your abs you will never have a firm six pack no matter how good your abs are underneath. You could have the best shaped abs in the world but as long as there is fat covering them no one is ever going to know.

Therefore, if you want to get a flat tummy with tight abs you need to start losing weight. This does not mean that you should stop doing crunches and sit up and leg raises, they are very helpful. What it does mean, however, is that you should make weight loss your main goal if you want to improve your abs.

How to lose fat to reveal your amazing abs

Abs training is about variety. It is about picking high intensity cardiovascular exercises that burn calories, increase your metabolism and keep you entertained. And why is it about variety?

Because abs development takes time.

This is the hard truth that 90% of women are not willing to accept. Achieving a flat tummy takes months and years. It does not happen over night. A late night abs gadget is not going to do it for you. It is going to take hard work, discipline and patience.

It is therefore very important to do cardio that you enjoy. If you hate going to the gym then you are never going to get the body you want because you will give up before you have time to see results. This is the sad truth.

Variety is the spice of life and it is also the spice of exercise. Start experimenting. Do yoga on Monday, kickboxing on Tuesday, weight training on Wednesday and so on. Try different types of exercise and always keep changing so that you do not get bored. This is crucial.

Which abs exercises are best?

The best exercises for abs are the ones that use your legs. You see to lift your legs you need to use the abdominal muscles. As your legs are so heavy it is quite difficult for the abs so you get muscle growth and you increase your heart rate. Both of these things burn fat.

Some of the best exercise for your abs that use your legs include:

  • Hill running
  • Taekwondo
  • Kickboxing
  • Leg raises
  • Knee raises
  • Dancing
  • Capoeira

All of these arts and exercises place a big emphasis on the legs and as such you will work your abs out in every possible way. Here is a beginner abs workout for you to start with.

The importance of the diet

It would not be fair of me if I did not once again bore you with the importance of the diet. It is the heart and sole of weight loss and abdominal development.

Don’t gloss over this fact. Just because you have heard it a thousand times does not make it any less important. If you take heed of this one fact you will make more progress than if you did 1000 crunches a day, everyday.

Conclusion on getting a flat tummy and tight abs

Developing your abs takes time. It can be a very hard journey. However, it is possible for everyone to see results and be assured that the results are well worth the weight. Clean up your diet, use exercises that utilize the legs and most importantly that you enjoy performing. Soon enough you will start to see your abs poking through and the fat vanishing!