M FREAKY
Super Moderator
The Ab Workout!!!
#1 CABLE CRUNCHES
TIPS
When doing crunches, hold resistance on your chest rather then behind your head. This prevents unnecessary stress on the neck and pulling with your hand. Set limits, but don’t expect the impossible. Live for the next bit of progress, and then the next, and the next, Target a 5% strength gain on exercise, get it, then target another 5% and so on. Bit by bit you will get bigger and many little bits add up to huge gains. Minimize or eliminate physically demanding activities other than your weight training outside the gym. Restrict aerobic training to just 25 minutes of moderate work three times a week. This aerobic training can consist of and should include rolling blade, aerobic class, biking or any sport activity.
STARTING POSITION
Grasp two handles or a rope from the cable above and kneel on a padded surface. The cable will be above and in front of you.
STABILIZE
Slowly bring your wrists down towards your head. This should take some tension and stress off the shoulders. Stabilize the hip area and keep your knees together. Your back should be straight with your torso at a slightly forward angle.
THE EXERCISE
Slowly contract the abdominals, focusing on the area from the ribs cage down to the pelvis straighten back up very slowly, Keeping constant tension on the abdominals.
SETS
Try to do 3 to 4 sets of 30 to 50 reps each. Maintain a slow pace and rest about a minute between sets.
CAUTION
Do not hyperextend your lower back are the top, Try to keep all the tension on the abs.
#2 CRUNCHES
VARIATION
You can also, place your fists on your forehead to assure you are stable and focused.
STARTING POSITION
Lie flat on your back with your feet flat on the ground or on a “Sit-up board”.
STABILIZE
Make sure your pelvis is in a neutral position before you begin. Place your hands on your upper chest. Keep your head and neck stable.
THE EXERCISE
The abdominals create the exercise. You should visualize the rib cage being drawn down and in towards the pelvis when the abdominals contract. Both the contraction and the eccentric phase should be slow and precise.
SETS
Try four sets. Go for 25 reps in each set (the tempo should be slow but do not obsess about counting) and rest about 45 seconds to the minutes after each set. Your abs should be burning when you finish four strict sets of theses.
CAUTION
Do not put your hands behind your head. This leads to poor form and possible injury.
Tips: make a first and place it between your chin and collarbone; with the other hand, grasp your wrist. This keeps you from moving your head and lessens the strain on your neck.
#3 HANGING LEG RAISES
TIPS
Exhale with each concentric phase of each repetition
Starting Position
Support your body in the straps.
STABILIZE
Keep your shoulders and elbows at the same height throughout the exercise. Make sure your body does not drop because this put to much stress on your shoulders.
THE EXERCISE
Raise the knees up to the hip area, controlling the trunk motion. slowly tighten the abdominals. Release and lower your legs to the starting position.
SETS
This is an advanced exercise because it requires your abs to lift the heaviest muscle in the body-your legs. For that reason, I recommend you start with 2 sets of 15-20 reps each. You can build from there are you abs get used to the load. Keep the pace slow and focus on exhausting your abs.
CAUTION
Do not drop your legs to quickly because the extra momentum could lead to lower back injury. Do not try this exercise if you do not have a strong upper body. You must be able to support your bodyweight.
#4 REVERSE CRUNCHES
Tips
Exhale when you contract the abs, so your rib cage will drop and allow for a more complete motion.
STABILIZE
Do not let your body slip downward because this will stress your shoulders. Bring your knees up over your pelvis; Keep your knees and your feet together to reduce unnecessary motion.
THE EXERCISE
Slowly contract the abdominals, focusing on bringing the pelvis up and in towards your ribs cage. Let the abs do the work; lower the pelvis to its starting position, maintaining constant tension on the abs.
SETS
Try about 3 sets of 10-20 reps, resting about 1 minute between sets and following a slow tempo. Remember, this exercise is not easy so do not expect to perform to many sets or reps at first.
CAUTION
Do not perform this exercise quickly, excess momentum can cause you to lose proper form and may lead to lower back injuries.
#5 SPINAL EXTENSIONS
TIPS
Visualize a string attached to your upper back that slowly lifts you up.
STARTING POSITION
You can use either traditional Roman chair or the move modern 45-degree back-extension apparatus to work your lower back (Spinal Erector Muscle). Place your heels under the pad or mental edge of the Roman chair. Make sure the forward pad is at the top of your pelvis. Start with upper body parallel to the ground.
STABILIZE
Your hip joints need to be partially stabilized by the pad and by your gluts.
THE EXERCISE
Start the exercise with your upper spine. Visualize raising only the upper back. After raising up only three or four inches, you will feel your spinal erector muscles contract. Lower your torso to the parallel position again, rests abilizes and repeat.
SETS
Usually three to four sets to failure are adequate. I have found that for most individuals mere bodyweight is sufficient resistance; however, a more advanced lifter may need extra weight. Rest, one to two minutes between sets and use slow reps pace.
CAUTION
Do not extend your head upward during the exercise, this puts stress on the cervical are of the spine.
VARATION
This exercise can be performed on your stomach, down on the floor just raise your upper body off the floor. (You can also raise your legs at the same time if you wish). Focus on lower back while lifting.
#1 CABLE CRUNCHES
TIPS
When doing crunches, hold resistance on your chest rather then behind your head. This prevents unnecessary stress on the neck and pulling with your hand. Set limits, but don’t expect the impossible. Live for the next bit of progress, and then the next, and the next, Target a 5% strength gain on exercise, get it, then target another 5% and so on. Bit by bit you will get bigger and many little bits add up to huge gains. Minimize or eliminate physically demanding activities other than your weight training outside the gym. Restrict aerobic training to just 25 minutes of moderate work three times a week. This aerobic training can consist of and should include rolling blade, aerobic class, biking or any sport activity.
STARTING POSITION
Grasp two handles or a rope from the cable above and kneel on a padded surface. The cable will be above and in front of you.
STABILIZE
Slowly bring your wrists down towards your head. This should take some tension and stress off the shoulders. Stabilize the hip area and keep your knees together. Your back should be straight with your torso at a slightly forward angle.
THE EXERCISE
Slowly contract the abdominals, focusing on the area from the ribs cage down to the pelvis straighten back up very slowly, Keeping constant tension on the abdominals.
SETS
Try to do 3 to 4 sets of 30 to 50 reps each. Maintain a slow pace and rest about a minute between sets.
CAUTION
Do not hyperextend your lower back are the top, Try to keep all the tension on the abs.
#2 CRUNCHES
VARIATION
You can also, place your fists on your forehead to assure you are stable and focused.
STARTING POSITION
Lie flat on your back with your feet flat on the ground or on a “Sit-up board”.
STABILIZE
Make sure your pelvis is in a neutral position before you begin. Place your hands on your upper chest. Keep your head and neck stable.
THE EXERCISE
The abdominals create the exercise. You should visualize the rib cage being drawn down and in towards the pelvis when the abdominals contract. Both the contraction and the eccentric phase should be slow and precise.
SETS
Try four sets. Go for 25 reps in each set (the tempo should be slow but do not obsess about counting) and rest about 45 seconds to the minutes after each set. Your abs should be burning when you finish four strict sets of theses.
CAUTION
Do not put your hands behind your head. This leads to poor form and possible injury.
Tips: make a first and place it between your chin and collarbone; with the other hand, grasp your wrist. This keeps you from moving your head and lessens the strain on your neck.
#3 HANGING LEG RAISES
TIPS
Exhale with each concentric phase of each repetition
Starting Position
Support your body in the straps.
STABILIZE
Keep your shoulders and elbows at the same height throughout the exercise. Make sure your body does not drop because this put to much stress on your shoulders.
THE EXERCISE
Raise the knees up to the hip area, controlling the trunk motion. slowly tighten the abdominals. Release and lower your legs to the starting position.
SETS
This is an advanced exercise because it requires your abs to lift the heaviest muscle in the body-your legs. For that reason, I recommend you start with 2 sets of 15-20 reps each. You can build from there are you abs get used to the load. Keep the pace slow and focus on exhausting your abs.
CAUTION
Do not drop your legs to quickly because the extra momentum could lead to lower back injury. Do not try this exercise if you do not have a strong upper body. You must be able to support your bodyweight.
#4 REVERSE CRUNCHES
Tips
Exhale when you contract the abs, so your rib cage will drop and allow for a more complete motion.
STABILIZE
Do not let your body slip downward because this will stress your shoulders. Bring your knees up over your pelvis; Keep your knees and your feet together to reduce unnecessary motion.
THE EXERCISE
Slowly contract the abdominals, focusing on bringing the pelvis up and in towards your ribs cage. Let the abs do the work; lower the pelvis to its starting position, maintaining constant tension on the abs.
SETS
Try about 3 sets of 10-20 reps, resting about 1 minute between sets and following a slow tempo. Remember, this exercise is not easy so do not expect to perform to many sets or reps at first.
CAUTION
Do not perform this exercise quickly, excess momentum can cause you to lose proper form and may lead to lower back injuries.
#5 SPINAL EXTENSIONS
TIPS
Visualize a string attached to your upper back that slowly lifts you up.
STARTING POSITION
You can use either traditional Roman chair or the move modern 45-degree back-extension apparatus to work your lower back (Spinal Erector Muscle). Place your heels under the pad or mental edge of the Roman chair. Make sure the forward pad is at the top of your pelvis. Start with upper body parallel to the ground.
STABILIZE
Your hip joints need to be partially stabilized by the pad and by your gluts.
THE EXERCISE
Start the exercise with your upper spine. Visualize raising only the upper back. After raising up only three or four inches, you will feel your spinal erector muscles contract. Lower your torso to the parallel position again, rests abilizes and repeat.
SETS
Usually three to four sets to failure are adequate. I have found that for most individuals mere bodyweight is sufficient resistance; however, a more advanced lifter may need extra weight. Rest, one to two minutes between sets and use slow reps pace.
CAUTION
Do not extend your head upward during the exercise, this puts stress on the cervical are of the spine.
VARATION
This exercise can be performed on your stomach, down on the floor just raise your upper body off the floor. (You can also raise your legs at the same time if you wish). Focus on lower back while lifting.
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