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AB-SOLUTE SUCCESS!!
The Best Abdominal Exercises
The abs are key to a great physique. You may have nice arms, but
can you show off your stomach? They are also instrumental to
several sports because they are an important factor in running,
jumping, and throwing. The following (along with a reduced calorie
diet) are great for developing a killer six-pack:
Lower Abdominals
Leg Raises -Lie on your back; bring your legs up until they form
a 90-degree angle with the floor. Keep your legs as straight as
possible to really make the lower abs burn. Don't allow your legs
to touch the floor to keep constant tension on your abs. Stop
when you are about 1-2 inches off the ground, and start the next
rep.
Lying Leg Thrusts- Lie on your back. Perform a lying leg raise.
Thrust your heels to the ceiling, breathe out; keep contracting
the lower abs so that you are raising your torso. Lower out of
the thrust back to your initial position, leaving your feet straight
up. Lower your legs back to the starting position.
Hanging Leg Raises- Hang from a chin-up bar, or use a dip
stand, or another devise so that your feet do not touch the
ground when they are directly below you. Bring your knees
up to your chest, in a slow, controlled motion. To maximize
the exercise, keep your legs straight, and bring them up
slowly to form a "L" with your torso.
Upper Abdominals
Ab Crunches-Lying on your back, put your knees up in the air
so that your thighs are at a right angle to the ground, with
your knees bent. Put your hands either behind your head or
on the sides of your head. Slowly raise your shoulders off the
ground and focus on keeping your abs tight. Do not let your
shoulder blades touch the ground during the exercise if you
can help it. Do not focus on going all the way up, as much
as having a slow, consistent pace, and really flexing the a
bdominal muscles throughout.
Cross-Knee Crunches-These are like ab crunches, lay on
your back, in the bent-knee position, but crunch diagonally
so that you touch each elbow to the opposite hip alternately.
At the top position, one shoulder and one hip should be off
the ground.
Cross Overs-Lie on your side and cradle your head in
your hands. Bend your knees, place one elbow, and arm
on the ground just under your head. Keep your hands
linked, and point the other elbow up. Twist your body
and lift the lower elbow up off the ground and across
your torso. Do this in a slow manner, and hold it at the
top for a second before lowering and repeating. Try not to
go all the way down, stop lust short of the bottom so
you get more of a work. Be sure to do this for both sides.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Courtesy of trulyhuge.com
The abs are key to a great physique. You may have nice arms, but
can you show off your stomach? They are also instrumental to
several sports because they are an important factor in running,
jumping, and throwing. The following (along with a reduced calorie
diet) are great for developing a killer six-pack:
Lower Abdominals
Leg Raises -Lie on your back; bring your legs up until they form
a 90-degree angle with the floor. Keep your legs as straight as
possible to really make the lower abs burn. Don't allow your legs
to touch the floor to keep constant tension on your abs. Stop
when you are about 1-2 inches off the ground, and start the next
rep.
Lying Leg Thrusts- Lie on your back. Perform a lying leg raise.
Thrust your heels to the ceiling, breathe out; keep contracting
the lower abs so that you are raising your torso. Lower out of
the thrust back to your initial position, leaving your feet straight
up. Lower your legs back to the starting position.
Hanging Leg Raises- Hang from a chin-up bar, or use a dip
stand, or another devise so that your feet do not touch the
ground when they are directly below you. Bring your knees
up to your chest, in a slow, controlled motion. To maximize
the exercise, keep your legs straight, and bring them up
slowly to form a "L" with your torso.
Upper Abdominals
Ab Crunches-Lying on your back, put your knees up in the air
so that your thighs are at a right angle to the ground, with
your knees bent. Put your hands either behind your head or
on the sides of your head. Slowly raise your shoulders off the
ground and focus on keeping your abs tight. Do not let your
shoulder blades touch the ground during the exercise if you
can help it. Do not focus on going all the way up, as much
as having a slow, consistent pace, and really flexing the a
bdominal muscles throughout.
Cross-Knee Crunches-These are like ab crunches, lay on
your back, in the bent-knee position, but crunch diagonally
so that you touch each elbow to the opposite hip alternately.
At the top position, one shoulder and one hip should be off
the ground.
Cross Overs-Lie on your side and cradle your head in
your hands. Bend your knees, place one elbow, and arm
on the ground just under your head. Keep your hands
linked, and point the other elbow up. Twist your body
and lift the lower elbow up off the ground and across
your torso. Do this in a slow manner, and hold it at the
top for a second before lowering and repeating. Try not to
go all the way down, stop lust short of the bottom so
you get more of a work. Be sure to do this for both sides.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Courtesy of trulyhuge.com
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