Ask anybody. There’s nothing quite like a sensational six pack.
Coors, Heineken, and Michelob aside, there’s nothing more ful-filling than a
dazzling rack of abdominal muscles cemented firmly in your midsection,
especially when the warm weather is still clutching on by the waist side.
Imagine the chiseled arms, the rippling chest, the amazing set of tree-trunk
legs. And then picture a nice, plump pot belly pushing outward like a rising wad
of Pillsbury dough, making hours of arduous work seem like a ludicrous endeavor.
Of course, a bloating beer gut on an otherwise finely-sculpted torso fits in
like an outhouse in a penthouse. And few fitness experts would argue that the
quality of your abdominal muscles can either make or break an impressive
physique.
While the midsection is crucial to whether you’re perceived as being either
‘fit’ or ‘fat’, all the ab training known to man will not prevail without the
adjoining dedication to both strict dieting and considerable amounts of
cardiovascular activity.
In the meantime, here are a few exercises to take
the haste out of your waist:
CRUNCHES: Lay down on a mat on the floor, bending your knees slightly
so your feet are flat on the floor. Curling your hands behind your head, slowly
lift your shoulders off the mat, squeezing your abdominal muscles with each
raise. Be sure not pull your neck upwards; rather make it a natural,
smooth-flowing motion. Lift only your shoulder blades off the mat and hold that
position for a span of two seconds before slowly releasing the shoulders back to
the mat. Be sure not to let your shoulders completely rest on the mat before
beginning your next repetition. Do three sets of 30 reps, taking only a few
seconds of rest between sets.
CABLE CRUNCHES: Set up a double-rope at the cable machine. With your
knees planted on the floor, grab the ropes with both hands, locking them into
the sides of your head. Slowly bring your elbows – and the resistance - down to
your knees, holding the contraction for a two-count. Slowly rise up to a
position where your torso is parallel to the floor and repeat the motion. Try
three sets of 25-30 reps at a moderate weight.
KNEE UPS: Sit on the edge of a bench, grasping on the sides of the
bench with your hands to maintain steady balance. With your legs extended
outward, slowly pull your knees into your chest, squeezing the abdominal muscles
during the contraction. Hold this position for two seconds and then slowly
extend your legs before repeating the motion. Try to keep the rocking and
bouncing at a minimum. Do three sets of 25 reps for this exercise.
KNEE RAISES: Find a firm grasp on an overhead chin-up bar with your
arms spread slightly wider than your shoulders. Make sure that your feet are not
touching the floor. Trying not to swing or rock, slowly bring your knees toward
your abdomen so that your knees are locked at a 90 degree angle. Squeeze your
abs and hold for a moment before slowly releasing your legs back to a straight
position. Wrist straps are often used to assure a firm grip on the bar. Attempt
three sets of 10-15 reps per set.
Any of these exercises can be done with your torso twisted at an angle in
order to hit those stingy, hard-to-develop obliques. Also, abdominal muscles
should be trained as frequently (no more, no less) as any other muscle group,
which is on the average of one or two times a week.
Disclaimer: The views and statements expressed on this web
site represent the opinions of the authors and should not be considered
scientific conclusions. Neither MuscleMaster.net, MuscleMaster.com, Inc. nor the
authors of this article assume any liability for the information contained
herein. Specific medical advice should be obtained from a licensed health care
practitioner. Consult your physician before you begin any nutrition, exercise,
or dietary supplement program. Article Copyright 2001, 2002 by MuscleMaster.com,
Inc. Reprinted with permission, all rights reserved.
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