The goal of six pack abs mainly depends
upon losing weight by completing exercises that focus on the muscles
in the abdominal area. There are literally dozens of such exercises
including many that are meant for other major muscle groups, but that
can be modified to include a workout for your abdominal muscles. Here
are just a few of the major abdominal emphasis exercises.
Crunches are done by lying on the floor
either on a mat or not, with your arms crossed in front of your
chest. Many people do crunches with the hands behind the head, but
this can create lower back problems because of the pull on the head
and neck. A slightly different position has the finger tips placed
behind the ears, rather than crossed on the chest. It is important
not to pull on the neck or on the ears for assistance in rising off
the floor. Instead, suck the abdomen back toward the spine and inhale
through the nose at the same time. Raise the shoulders toward the
knees using only the muscles in the abdomen. The entire back should
not be lifted from the floor, as this is likely to create back
strain. No additional benefit to the abdomen is gained by raising the
entire torso. The key part of the crunch is the initial flexing of
the abdominal muscles as the shoulders are lifted off the floor. As
the shoulders clear the floor, exhale through your mouth. Complete
the exhalation with a gasp to expel the last of the air from the
lungs as your shoulders stay clear of the floor. Lower the shoulders
back to the point where the shoulder blade touches the ground while
inhaling. It is important to maintain the proper breathing control
and muscle flexing to get maximum benefit from crunches.
Once again start in a position on the
floor with your feet flat and your knees bent. The fingers should be
placed behind the ears, or you can cross your arms on your chest.
Slowly raise the entire back off the floor while inhaling deeply and
exhale as you reverse the move. This exercise can be made more
challenging in several ways. For instance, you can do sit ups from an
incline with your head lower than your lower body. You can then add
weights on the chest to lift while you are sitting up. Weights can
become heavier on an incline bench. The next difficult step can be
attained by holding the feet off the ground while doing sit ups or
making a bicycle peddling motion while doing sit ups with your legs.
These exercises may not be easy, but are very beneficial to the
Leg lifts begin with the legs straight
and the hands at your sides while lying on the floor. Lift both legs
up at the same time without bending the knees until the legs are at a
ninety degree angle or a close as possible. Not everyone is flexible
enough to reach the ninety degree angle. Lower the legs as close as
possible to the floor without actually touching and repeat several
times. Increase the challenge of this exercise by adding weights to
the legs while lifting them. Another challenging exercise for
improving definition and musculature in the abdomen is to hang from a
pull up bar while lifting both legs to a ninety-degree position. As
with most other exercises, try to stay conscious of breathing while
slowly doing the routines.
JACKKNIFE SIT UPS
This exercise begins by lying flat on
the floor with the hands at your sides in order to provide better
balance. At the same time you raise your knees, bring your torso up
slowly till the face and knees meet. Return slowly to the original
position while in full control of the movement. The jackknife name
comes from the natural tendency of the legs to bend at the knee with
the feet dropping to the hips presenting the shape of a jackknife.
The difficulty level of this position can be increased by holding a
weight between the feet while performing the sit ups.
This exercise begins with you on your
back on the floor with the arms extended over your head. Bring both
legs and torso up at the same time without bending the knees or the
arms. Keep the pace slow and steady and reach for your feet with your
extended hands at the top of the arc. If possible, try to touch your
feet, but this move can be tricky until your level of flexibility
increases. As with other exercises, adding weight between the feet
increases the difficulty level.
A Fitness Routin for Six Pack Abs
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A Fitness Routin for Six Pack Abs The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the ...
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