Most ab workouts designed for home use usually involve nothing except a variety of boring and oftentimes useless floor crunches. I can assure you that these very typical workouts never deliver the results that we are looking for. In this article, I will show you one of the best ab workouts you can do at home for big time results!
Most ab workoutsdesigned for home use usually involve nothing except a variety of boring and oftentimes useless floor crunches. I can assure you that these very typical workouts never deliver the results that we are looking for.
First of all, the crunch can only serve a purpose to some beginners. Once you become strong enough to bang out sets of 50 or more, the resistance the crunch provides is just too little to cause a training effect.
And secondly, the crunch only works the abs in one movement pattern: trunk flexion. Trunk flexion is just one of the many different abdominal functions that must be developed in a good ab routine. Therefore, you can't achieve a complete ab workout by using a single exercise, like the crunch, in isolation.
Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region. This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.
I'm not about to bore you with an anatomy lesson. I know you want an effective ab workout and you want it now! So that's what I'm going to give to you. I'm going to lay out a ready to use ab workout that you can begin using immediately. This workout is result producing and requires absolutely no equipment, making it perfect for a training session at home.
1a) Reverse Crunch On Floor 3x20-25 30 sec rest
1b) Straight Body Side Crunch On Floor 3x12 (5sec hold) 30 sec rest
2a) Plank 3x60 sec 30 sec rest
2b) Seated Russian Twists With Leg Cycle 3x20-25 30 sec rest
Now I will give you a detailed description on how to properly execute each exercise:
Reverse Crunch On Floor- Lie on your back on the floor. Bend both your knees and your hips until they make 90 degree angles. Bring knees toward chest by contracting your abdominal muscles. You butt will rise off the floor. Be sure to maintain a constant knee angle throughout the range of motion. Return until hips are again at a 90 degree angle. Repeat for the prescribed number of reps.
Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands straight out above your head, in line with your body. Keep legs straight. Lock your hands together. Simultaneously raise your arms and legs up so that neither are in contact with the floor. Hold this position for the prescribed number of seconds.
Plank- Get on the floor in a push up position. Support your body on just your forearms and your toes. Be sure to keep the abs flexed and hold your body in a perfectly straight horizontal line. Do not let hips drop or raise them up at all. Hold this position for the prescribed number of seconds.
Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a fluid motion rotate to the left and repeat on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.
There it is folks! You now have a simple yet effective ab workout you can perform anywhere/anytime. Use this three times per week for up to one month. After completing this outine, you will be ready to move on to a more advance workout.
A great six pack is only a few weeks away! Start today and sculpt your stomach faster than you thought possible!
Abdominal Fat Loss Expert Reveals Trick To Make Losing Belly Fat Easy!
Why does the excess fat stick to your stomach like glue. This fat doesn't want to budge despite being faithful to even the most effective fat loss programs. Read on to learn why this fat is so stubborn and what YOU can do about it!Abdominal Expert Reveals The Best Lower Ab Exercises For Flat Six Pack Abs!
Over the years I've noticed that the most common body part people want to improve upon is their lower ab region. I've also discovered that this area is one of the most difficult to train effectively. In this article, I will share with you some of my findings and show you the three best exercises that target this area like nothing else.How To Get A Six Pack-Olympic Style!
Olympic gymnasts have some of the most amazing bodies in the world, so why is that no one seems to seek out their training methods when trying to get ripped abs? In this article, we will examine their routines and utilize some of there techniques to carve out our six pack.