Best Abs Workout

Abdominal Exercises and Workout

The abdominal muscles are also known as six pack or abs. The muscles that make up the entire abdominal wall include the external oblique muscle, internal oblique muscle, transversus abdominis, rectus abdominis muscles, and the pyramidalis muscle. These muscles are very important because they protect the abdominal organs from potential injury or harm. Having strong abdominal muscles and back muscles can prevent potential lower back injury or pain associated with injury. The term human abdomen derives from the Latin word “belly” and is the area of the human body that is located amid the pelvis and thorax.

There are been many studies performed to determine the most effective exercises or workouts that build strong abdominal muscles. Prior to starting with any exercise program or regime check with your internal medicine physician prior to getting started. Just to assure yourself that you are physically capable of performing the exercises whether they are strenuous or easy. If you truly want to make sure that you are performing any exercise correctly if may require a trip to the gym and seek the advice of a professional trainer. It is better to be safe than sorry because you do not want to get injured in any way.

It is important to maintain a healthy diet that offers protein, fats, and carbohydrates. Just a tip when it comes to dieting is to stick with smaller meals that should be spread out throughout the day. When we are young we always think our mothers know best especially when they told us that it is important to eat three large meals in order to be healthy. You can start by decreasing the amount of portions that you allow yourself. Those humongous portions are not going to help you achieve rock hard abs. You want strong abdominal muscles not fatty layers of abdominal muscles that appear to be strong.

Abdominal Exercises

1. Bicycle Exercise: The bicycle exercise has proved to be effective for achieving those great abs. To do these properly you will need to lie down on a gym mat in supine position. Put your hands behind your head and bring your knees up toward your chest while lifting your shoulder blades off the mat. It is important not to pull on your neck at any time during these exercises. Make sure that you straighten the opposite leg out at a forty-five degree angle while rotating the upper body to the right and touching the right knee with the left elbow. You will do the same exercise with the opposite side of the body. It is important to repeat these about ten to fifteen times and give yourself a rest period. Repeat the exercises in a set of three.
2. Captain’s Chair: The captain’s chair exercise requires that you have a captain’s chair which is usually found at a gym or health club. This can tend to be a strenuous exercise so you may need to wait until you are more fit and have been working out for a while prior to performing them. To get into proper position for this exercise you will need to stand on the chair and grip the handrails. While pressing your back up against the chair’s pad and raise the legs and lift your knees toward your chest. Keep your back straight during the entire exercise and lower your lower body back down and repeat up to fifteen times.
3. Vertical Leg Crunch- The vertical leg crunch is done by lying with your back flat on a gym mat. While keeping your legs straight out in front of you, cross them at the knees. Lift them straight up into the air in horizontal position. Lift your shoulder blades off of the floor by contracting your abs as if you were extending your chest towards your feet. Lower your legs to the floor and repeat the abs workout from ten to fifteen times.