Ask Glen!
Q. Glen, What are some good abdominal exercises?
A. Here are 10 great ab exercises!
There are many things that men and women disagree on. When to take the garbage out. Toilet seat, up or down? Action flick or Romance? But there's one thing we all want -- a slim midsection.
While you can't wake up to a washboard stomach at the end of this week, after you finish this article, you'll be happy to know that you're doing the most effective exercises to get you to that point some day very soon!
Follow Glen's lead and you'll see a
transformation in your tummy in just a few short weeks. The first step you need to take is changing the way you view your ab work. It's a common misconception that you are going to trim the fat in your midsection. Ab exercises aren't going to reduce the area. But they do develop the muscles. You need to improve your diet to reduce the fat.
Another common mistake many people make is doing too much, too often, Glen says.
"One of the biggest misconceptions people have is the belief that they need to work five or six days a week to get their abs looking good. They also think they have to perform 15 sets. In reality, the muscles are like any other muscle group that needs to recover from any type of workout in order to make progress. Your ab workout shouldn't take you more than 12 minutes, three days a week."
If you don't know what you're doing, you can actually do more harm than good. Take sit-ups for example. This popular move can lead to back and neck injuries if you don’t have proper form. Sit-ups also work more of the hip area than the abdomen, Glen points out.
There are good reasons for building strong ab muscles other than "looking hot." The core of your body is the abs and the lower back.
"All of the strength of the rest of the body stems from the core," he says. "It also helps as far as improving balance and flexibility and reducing injury. Having weak abs and a weak lower back is an invitation for injury."
In addition to working the abs, Glen stresses the importance of
healthy diet and regular cardio exercise. Before you can achieve a flat stomach, you need to reduce overall body fat.
Here the 10 most effective abdominal exercises. Glen suggests that beginners start with the Ab Crunch and Reverse Ab Curl.
1. Bicycle Maneuver (studies actually prove this to be one of the most effective)
Starting Position:
Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Movement:
Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee. Key Points:
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work. 2. Ab Crunch
Starting Position:
Lie on a mat on your back. Make sure that your lower back is relaxed against the mat during this exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor. Place both hands behind your head. Movement:
Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. Slowly return to the starting position, stopping just short of your head touching the floor. Key Points:
Exhale as you contract the abs. Inhale while returning to the starting position. Keep your eyes focused on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement. 3. Reverse Ab Curl
Starting Position:
Lie on the floor with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Movement:
Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. Slowly return to the starting position. Key Points:
Exhale while lifting your hips. Inhale while returning to the starting position. 4. Double Crunch
Starting Position:
Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands behind your head. Movement:
Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Key Points:
Exhale while raising up. Inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement. 5. Cable Kneeling Rope Crunch
Starting Position:
On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears. Movement:
Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques. Slowly return to the starting position, stopping just short of the weight stack touching. You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side Key Points:
Exhale as you lift the weight. Inhale while returning to the starting position. 6. Machine Hanging Knee Raise (should use spotter or have someone watch you)
Starting Position:
Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise. Movement:
Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility. Slowly return to the starting position. Key Points:
Exhale while lifting your legs. Inhale while returning to the starting position. 7. Fitball Advanced Reverse Crunch (not for those with back injuries)
Starting Position:
Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home. Bring your legs up until your hips and knees are each at a 90-degree angle. Movement:
Contracting the abdominals, curl your legs up toward your body. Slowly return to the starting position. Key Points:
Exhale while lifting your legs. Inhale while returning to the starting position. Lower your legs only as far as you can while maintaining control. 8. Lying Bent Knee Leg Lift (care needed for those with back injuries)
Starting Position:
Lie on your back with your feet on the floor and knees slightly bent. Place your hands under your head for comfort, not support Movement:
Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor. Slowly return to the starting position, stopping just short of the feet touching the floor. Key Points:
Exhale while lifting your legs. Inhale while returning to the starting position. Your back should remain comfortably against the floor during the entire motion. Avoid this exercise if you have any back conditions. Eliminate this exercise if you experience any discomfort. 9. Machine Angled Leg Raise
Starting Position:
Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar. Movement:
Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals. Slowly return to the starting position, stopping when the hips are almost fully extended. Alternate side to side to complete the set. Key Points:
Exhale while lifting your legs. Inhale while returning to the starting position. Keep the upper body stationary throughout the exercise. 10. Incline Bench Leg Raises (care needed for those with back injuries)
Starting Position:
Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out. Movement:
Contracting the lower abs, raise your legs up until your hips form a 90-degree angle. Slowly return to the starting position, stopping just short of your legs touching the bench. Key Points:
Exhale while lifting your legs. Inhale while returning to the starting position. Point your chin toward the ceiling to avoid using your upper body. To increase the difficulty, cross your arms over your chestAny personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !
Wishing You Great Health!
Any questions? Ask Glen
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