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Slant Board
Take the Low Approach to Great Abs
Everybody wants a six pack, including you. It is probably the most sought after goal and hoped for result of working out. Working toward great abdominal muscles not only makes you look great, but cuts your risk of injury and improves your performance in everyday life. Not only are rock hard abs a symbol of fitness, but strong and flexible abdominal muscles help trim your waist and end back pain, two very important health goals of many who enter an exercise facility. They allow you to move from side to side with stability and control. Men and women want to walk on the beach and show off all their hard work by exposing their abs. From what has been seen in gym and health facilities, it is the most worked on muscle group or it is the most neglected. Into which category do you end up falling? There are many ways in which you can work your abdominal muscles. There is a scientific sequence to effectively shaping and creating great abs.
Most people are stronger in their upper to middle abdominals, compared to their lower abdominal muscles. It is recommended that you work your lower abs first since you are freshest and have the most energy to get the most out of your stomach. The abdominal muscles react and provide optimal results visually when exercises are performed to failure. Failure occurs when the muscle is thoroughly exhausted and the exercise can no longer be executed. This means you can not do one more painful repetition. Your mid-section should be worked in this manner all the time.
Some examples for lower abs are as follows:
The reverse crunch (using the slant board) - with your hand holding the bars and your legs straight on the board, raise your knees to your face while bending your knees, until in the fetal position. Then slowly drop your rear end until you touch the board, and repeat the exercise.
Leg lifts (performed on the Roman Chair) - Start with your back on the back support and lift your knees/legs to the chair's highest point. Feet should not be allowed to swing behind your rear end at its lowest point for safety and momentum purposes.
Hanging leg raises (performed on the cable machines) - Start by hanging from the middle pull up bar on the cable machines. The hanging leg raise is probably the most result-producing stomach exercise, since it is generated from the lower abs and then incorporates the upper abs at its peak. It begins by raising your feet over and above your waist until they reach approximately where your hands are holding on. Remember to keep your body from swinging back and forth. This will cause you to use more stomach muscles and less momentum.
Now proceed to your upper/middle abs to get that desired burn.
The Ab Roller, which is great for upper abdominals and obliques, is good to start with since it promotes safety and immediate results. Exercises utilizing the ball and floor mats are great ways to end a stomach workout. The utility ball allows for maximum stretching to hit all areas of the mid-section.
Since your stomach muscles are considered your smallest muscles, you are able - and recommended to - train them up to 6 days per week. A cardiovascular work out which consists of constant aerobic activity which lasts for more than 30 minutes at your 80% target heart rate is extremely beneficial and necessary to achieve that ever-desired six pack.
Great abs are only obtained through hard work, perseverance and proper form. They are the central point in which your motion begins and ends. In the end, great abs will give you the needed support for your workout and your life.
About the Author
Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FREE how-to articles and FREE teleseminars, visit: Maximize Your Metabolism.
when i do my ollies as i slide my foot on the board and i land my board always ends up on a slant why is that?
is it because im sliding it wrong?
you solved it yourself! the problem is that your sliding your foot either to much too the left or the right. you want to slide up and centered for a high and perfect ollie. but if you land like that its easy to correct too you know. all you have to do is turn your board.
go luck bro.l
Rise Above Strength - Slant Board Sit Up Variations - Strength Exercise Library