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Abdominal Tone
How To Get A Firm Stomach & Some Lower Abdominal Exercises To Help You Achieve Your Goal
After several years of training, I'm finally happy with my body. It took a lot of hard work, including lower abdominal exercises. My training was very specific; I read a lot of bodybuilding magazines and took daily natural vitamins. I learned rather quickly exactly how to work out a body part and perfect it. I was amazed at the results of my body in just one workout. I did not want to have a bulky stomach or abdominals (abs) as the bodybuilders call them; I wanted my abs svelte so I never used any form of weights. My abdominal exercises eventually consisted of 500 to 1000 repetitions (reps.) of crunches, leg or knee ups, leg raises and twists with a light bar. I would do 100 reps each set for a total of 5 to 10 sets which totaled 500 to 1000 reps; these exercises totally defined abdominal muscles that I never knew I had. My stomach and my shoulders became the focal points of my workouts.
I will explain in detail how to perform these stomach exercises because you will lose body fat and your stomach will be your pride and joy. As one example, when the famous singer Janet Jackson was in great shape during her performances it was her defined abs that you looked at to determine that she was in incredible shape. The rest of her body did not have to have the definition of her abdominals. The key is that the abdominal muscles in great shape with detailed definition create the illusion that the rest of your body is in better shape than it actually is. That is why abdominal exercises, abdominal toning, love handle and six pack exercises, that I will elaborate in the next few paragraphs is the key. And remember, do not take away the hard work that you are doing without the proper nutritional intake which I will also discuss in detail in my next article. Good luck and do not forget to stretch!
Always remember get approval from your physician before you start an exercise program on your own. Selecting the best abdominal exercises program is extremely important because you want to maintain the proper posture and stability of your lumbar spine.
Below are some of the lower abdominal exercises that I use and are described in detail by these websites: Standard Crunch, Bicycle Crunch Exercise, Crunch on Exercise Ball, Vertical Leg Crunches, Body Twist, Leg Lifts.
Lower abdominal exercises will definitely help you get a great looking stomach, but it will not happen until you change your overall diet. Click here to learn exactly what you should eat to lose fat
About the Author
Does cycling help tone the abdominal muscle?
Does cycling cut fat?
It sure does. It will reduce your body fat. But you will also need to do some ab excercise so that when you lower your body fat low enough you will have that defined abs to show the world.
The Best Three Abs Exercises:
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on
the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left
elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your
chest.
3. Don't arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your
feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the
top of the movement.
4. Lower and repeat for 12-16 reps.
ABDOMINAL STRENGHTH, TONE & FITNESS complex