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If youre interested in achieving a great six pack, then it is vital that you do the right ab exercises. You can continue to do pointless sit-ups which wont do much good other than leaving you frustrated, or you can choose to do smart ab workouts that not only give you the abs you want but also help on cutting down a lot of gym time. Read on to know more about the best home ab exercises and the best lower ab exercises for your body.
The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.
Thus, which ab exercises help to lower your stability? Essentially, any movements that are done on an uneven platform are great. For example, exercises such as single leg squats, using a balance beam, single arm shoulder presses, and also doing bent over dumbbell rows while standing on only one leg. Using a large exercise ball for ground abdominal exercises is also great. Utilizing a BOSU ball as well doing movements with a stability ball will also get the job done. Basically, if you just have a stability ball and a good set of free weights, these can be the best home ab exercises you need.
By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises. Another area you might want to venture into with your ab exercises are those that utilize heavy weights. While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop".
The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.
With added muscle mass, the metabolic rate of your body also goes up. This means, for the same amount of activity you do, your body will be burning extra calories. Thus indirectly, weighted exercises will help to burn the extra fat in your body.
When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.
It is also important that you time your ab workout correctly. If youre interested in maximum efficacy of your movements and increasing strength significantly, then your ab exercises should be the only heavy exercise that you do on that particular day. This is because your ab muscles need to be fresh for maximum performance.
In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.
Yes, as with most rules, there are exceptions here too. In cases where a particular client has weak abdominal muscles, I would not suggest doing ab exercises at the end of the workout. By that time, their ab muscles will be so sore that they will not be able to complete their abdominal exercises. Thus, in such situations, your workout session will begin with ab exercises rather than end with them. - 17273
The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.
Thus, which ab exercises help to lower your stability? Essentially, any movements that are done on an uneven platform are great. For example, exercises such as single leg squats, using a balance beam, single arm shoulder presses, and also doing bent over dumbbell rows while standing on only one leg. Using a large exercise ball for ground abdominal exercises is also great. Utilizing a BOSU ball as well doing movements with a stability ball will also get the job done. Basically, if you just have a stability ball and a good set of free weights, these can be the best home ab exercises you need.
By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises. Another area you might want to venture into with your ab exercises are those that utilize heavy weights. While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop".
The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.
With added muscle mass, the metabolic rate of your body also goes up. This means, for the same amount of activity you do, your body will be burning extra calories. Thus indirectly, weighted exercises will help to burn the extra fat in your body.
When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.
It is also important that you time your ab workout correctly. If youre interested in maximum efficacy of your movements and increasing strength significantly, then your ab exercises should be the only heavy exercise that you do on that particular day. This is because your ab muscles need to be fresh for maximum performance.
In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.
Yes, as with most rules, there are exceptions here too. In cases where a particular client has weak abdominal muscles, I would not suggest doing ab exercises at the end of the workout. By that time, their ab muscles will be so sore that they will not be able to complete their abdominal exercises. Thus, in such situations, your workout session will begin with ab exercises rather than end with them. - 17273
posted by X - Men at
9:11 AM
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