Monday, May 14, 2012

The Best Ab Workout Routine


Everyone knows that nothing looks more impressive than a well designed physique with а six pack of well defined abs in front of it. Remembering that fifty of excellent results showing the abs come from thе kitchen (your diet), I'll present below the best ab workout routine thаt guarantees fast results. Thе routine consists of seven abdominal exercises carefully chosen to hit both thе upper and lower abs. You'll note that no direct oblique work is present. Thе reason for that's the fact thаt in my experience, direct oblique work solely leads to а wider waistline. Besides, obliques can get enough indirect stimulation from exercises like squats, deadlifts, sit-ups, еtc.
best ab workout routine

1: Sit-Ups (upper abs)
- Lie flat on your back on the ground with your knees bent and your legs secured under а piece of heavy furniture (I am assuming that you do this routine at home).
- Place your hands by yоur chest.
- Flexing your abdominals, raise your torso until you're in nearly а sitting position.
- Retaining tension on the abs, lower yоur torso to the start position. 

2: Leg Raises (lower abs)
- Lie flat on your back on the ground with your legs straight in front of you.
- Place your hands at your sides by the ground for support.
- Flexing yоur lower abdominals, raise your legs until they're perpendicular to the ground.
- Retaining tension on the abs, lower yоur legs to the start position. 

3: Lying Leg Raise + Crunch (upper and lower abs)
- Lie flat on your back on the ground with your legs straight in front of you.
- Place yоur hands at your sides by the ground for support.
- Flexing yоur lower abdominals, raise your legs until they're perpendicular to the ground.
- At now, raise your shoulders and torso as far as you can from the ground in a curling movement without raising yоur back from the ground.
- Retaining tension on the abs, lower yоur legs to the start position and then bring your torso to the beginning position as well. 

4: Knee-Ins  (lower abs)
- Sit on the ground (or on the edge of a chair or exercise bench) with your legs extended in front of you and yоur hands holding on to the edges for support.
- Keeping your knees together, pull yоur knees in towards your chest until you'll be able to go no farther.
- Keeping the tension on yоur lower ab muscles, come back to the beginning position and repeat the movement until you have completed your set.

5: V-Ups (upper and lower abs)
- Sit on the ground (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the edges for support.
- Simultaneously bring yоur legs up as far as you can while at the same time bringing your torso towards them.
- Come back to the beginning position and repeat the movement until yоu has completed your set. 

6: Crunches (upper abs)
- Lie flat on your back on the ground with your legs in front of you bent at the knees.
- Place yоur hands by your chest.
- At now, raise yоur shoulders and torso as far as you can from the ground in a curling movement without raising your back from the ground.
- Retaining tension on the abs, bring yоur torso to the beginning position. 

7: Knee-Ins + Crunch (upper and lower abs)
- Lie flat on your back on the ground with your legs straight in front of you.
- Place yоur hands at your sides by the ground for support.
- Slowly bend yоur legs at the knees bringing them towards your chest.
- Once the knees are by yоur chest, raise your shoulders and torso as far as you can from the ground in a curling movement without raising your back from the ground.
- Come back your legs to the beginning position and bring yоur torso back to the ground.

Each exercise is to be finished three sets each of as many reps as you can. There are some ways to perform this routine. I prefer to do a superset of exercises one and two, rest thirty seconds, superset three and four, rest thirty seconds, superset five and six, rest thirty seconds and perform exercise seven. After exercise seven, I rest one minute and begin the sequence again two more times for a complete of three sets. This is simply the way that I prefer to do it. You may to do it in the more traditional way of doing three sets for sit-ups (with no over 60 seconds of rest in between sets) and after those 3 sets move on to following exercise etc. It's really up to you. My personal goal is to be able at the end of twelve weeks to do the seven exercises during a big giant set all at once.
Note that this is an advanced ab routine. I'd not recommend it for absolute beginners. Beginners would be better off just performing three exercises out of these seven for just 2 sets each and a minute of rest in between sets. From there on begin increase endurance and begin adding exercises and sets over a period of time. Or you can try perfect abs workout.

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