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Look at Training Variables
5
Common Ab Myths
Multi
Dimensional Ab Training
Abdominal
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Ball
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Best
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3
Ways for Losing Belly Fat
The
Truth About Six Pack Abs
Firm
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By Milos
Pesic
Much
focus is given to the abdominal area when it comes to personal fitness
training programs. The fact that a number of ab exercises and training
programs exist all over the world stands as a testament to this.
Here
are the five of the most effective ab exercises, as part
of the American Council on Exercise’s study in finding the
most effective of ab exercises.
The
Bicycle Ab Exercise
Primarily targeting the six pack area, the rectus abdominis, and
the waist, the obliques, the bicycle exercise is known to be the
most effective of ab exercises. It is successfully accomplished
by first, lying face up on the floor, with one’s hands behind his/her
head, followed by bringing the knees towards one’s chest, lifting
the shoulder blades off the ground. After that, straightening the
left leg while twisting one’s upper body to let the left elbow to
meet with the right knee follows. Doing this continuously, while
switching sides from left to right, for twelve to sixteen repetitions,
completes the bicycle exercise.
The
Captain’s Chair Ab Exercise
Being the second most effective ab exercise, the Captain’s Chair
basically still focuses on the rectus abdominis and the obliques
area of a body. Equipment for the Captain’s Chair exercise is commonly
found in most gyms and health clubs. To successfully do the exercise,
one must first stand on a chair and hold handhold areas for stability.
Pressing one’s back against a flat surface, the exerciser must then
lift his/her legs, allowing the knees to reach the exerciser’s chest.
Doing this without arching one’s back would complete the ab exercise.
Exercise
Ball Ab Crunch
A multifunctional exercise equipment, the exercise ball is an excellent
aid when it comes to ab exercises. Being the top third ab exercise,
an exercise ball ab crunch focuses on the rectus abdominis. Lying
face up with the ball supporting one’s lower back would be the first
step in successfully accomplishing the exercise ball ab crunch.
Crossing one’s arms over one’s chest, or placing them behind one’s
head, follows. The third step would then involve the exerciser to
lift his/her torso from the ball, keeping the ball stable, without
rolling. With one’s lower back down, one’s abs would get a healthy
stretch, completing the exercise.
Vertical
Leg Abdominal Crunch
Somewhat similar to the bicycle ab exercises, the vertical leg abdominal
crunch starts with the exerciser lying face up on the floor, extending
his/her legs up, with his/her knees crossed. With the exerciser
reaching his/her chest towards his/her feet, while keeping the legs
in a fixed position, completes the ab exercise.
The
Torso Track Exercise
With the Torso Track Exercise, caution should be given, as an exerciser
could injure his/her back if not properly done. The ab exercise
starts with the exerciser holding the Torso Track’s handles, and
is followed by pulling one’s abs towards one’s torso, completing
the exercise.
So that pretty much makes up the five most effective
ab exercises. One thing to remember though, ab exercises don’t reduce
the fat over the abdomen area, nor do they convert fat into “six
pack” abs. Raising one’s metabolism and building more muscles effectively
does this. These ab exercises keep the abs trim and fit, not necessarily
reduce one’s waistline, or form “washboard abs”.
Milos Pesic is a professional fitness trainer who
runs a highly popular and comprehensive Abdominal Training web site.
For more articles and resources on abdominal exercises, abdominal
workout tips, abdominal fitness equipment and much more visit his
site at:
http://abs.need-to-know.net
Article
Source: http://EzineArticles.com/
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