Q: Good looks come in different sizes, everyone has them but strong ones are hard to find?
Answer: Great abdominals
One question I often hear is how do you get great abs? I can summarize the answer in 5 words: discipline, repetition, cardio, technique and nutrition.
To reach any fitness goal, you need to incorporate discipline. Before seeing the result, you must make a habit of working without excuses. Discipline will keep you when you don’t feel like obeying. Remember that great abs don’t happen overnight, so be patient with your progress. For the most effective results determine what you want to accomplish. Write down your goals, post them, make a plan, and then get started.
Unless you’re blessed with great genetics, successfully training your abs is a combination of graduated repetition. Repetitions are only important once you develop the intensity needed to stress the abdominals for growth. You have to challenge your abs in new and different ways to see results. Transforming your abs requires progress. Try to progress by adding 5-10 extra reps each week. To stimulate your abdominal muscles, vary the combination and pattern of your exercises.
Cardiovascular activity should be practiced 3-4 times a week, and the abdominal routine should be tailored towards your goals. Cardiovascular activity is essential for burning fat and boosting your metabolism. Beginners should do cardio 3-4 times a week at intervals of 30-45 minutes. Intermediate and advanced levels should increase cardio to 45-90 minutes 3 times per week.
The correct technique for any abdominal exercise is to keep your spine in line with your head and neck. Technique is essential to achieving beautiful abs. If you are doing crunches then your elbows should be facing east and west while your hands should be firmly clasped behind your neck. Eyes should be focused on the ceiling and an imaginary apple should be placed under your chin. For intermediate to advanced levels, you can place both hands as if you are trying to touch the sky and straighten both legs. This movement will force your quadriceps to relax and your abdominal muscles to do all the work.
Last but certainly not the least is proper nutrition. Whatever your fitness goal, 80% of your fitness results can be achieved with proper nutrition. A low-calorie, low-fat meal plan combined with discipline, repetition and cardio will help you reach any fitness goal.
The abdominals can be divided into 3 major areas: the lower, upper and obliques. Of the 3, the lower abs pose the most challenge. So, remember that to transform your abs you must: Discipline, consistent repetition is the key to great abs, do cardio exercises 3-4 times per week, fuel your body with proper nutrition, and last but not least remember Keep practicing proper technique.
Please consult a doctor before doing any exercise
A mat is not required with every exercise, but make sure your spine is supported by the mat or towel. Beginners should do 3 sets of 15-20 reps. Intermediate – Advanced can do 3-4 sets of 20-40 reps. With each exercise, exhale with the upward movement and inhale with the downward movement.
Crunches:
Keep both the feet on the ground, hold the hands firmly behind your nape of the neck with the elbows pointing east and west. Eyes should be focused on the ceiling and imagine an orange under your chin. Keeping your lower back on the ground, lift your shoulder blades off the ground as high as possible. Hold for two counts as you exhale and lower down.
Slant Bend:
While on your back, place both feet on the floor, arms behind your neck and elbows behind your hands. Bring your left elbow to meet your right knee and alternate this movement.
oblique side twist
Hands flat on the ground and feet in the air at a 45-degree angle. Reach your right hand up to your right ankle and alternate this movement.
Lower Body Leg Lift:
Lie on your back keeping both the legs parallel and in the air. Bring your lower body upwards while lifting your lower body simultaneously. Lower body lifts up as you initiate the movement with your abs and glutes.
bicycles
Sit on your tailbone and feet at a 45-degree angle. Turn your left leg inward while extending your right leg. Simultaneously bend your upper body so that your right elbow touches your left knee.
Source by Madison Chase
