How Get A Six Packs ABS ?
If you want to get a six packs ABS one must have the knowledge and instruction of the proper procedures in order to avoid injuries. Abdominal muscles or Abs as we know it in the fitness industry is a major group of muscles that can be found in various areas of the ribs extending to parts of the pelvis. This group of muscles provide movement and postural support to the upper body or the trunk, also known as the core. Do you know that these muscles help us in the breathing process? And, the deeper the muscle is located on the spine, gives us stronger back and healthier spine.
Both men and women have the same muscle group, same functions, and may only have similarities in muscle definition. So why do men get a six packs abs much sooner than women. Men and women may have the same muscle groups. However, they differ in DNA and hormones. Simply put, men naturally have faster metabolism, they have bigger bone structure and heavier muscle mass.
Confused why you haven’t reached your goal of attaining that flat, lean ABS? What have you been doing wrong? The best way to get a six packs abs muscles is to start a fitness plan, including proper diet and exercise program that suits your body need. Ladies let’s take a look at some suggested, and tested abdominal workouts and find out what works for you, and maybe we’ll give it a try on the next work out session. These ABS exercises should be performed two to three times weekly (for beginners). Each exercise should be executed until the point of momentary muscular failure, between 30 and 90 seconds. This is execution is considered one set, which should be no more than 15 to 20 repetitions. Take 30 to 60 seconds per end of set.
Concentrate on performing each exercise slowly with good form. Work up to completing two to three sets of each exercise.This will help you get a six packs abs faster. Abdominal exercises should be done at least 3 times a week performing several (3-5) abs exercises targeting specific core areas (refer to list). Target core areas #Rectus abdominis, #internal oblique, external oblique, transversus abdominis. *Note: Start with exercises and repetitions that are designed for you’re your personal fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises in one setion; just select those that work well for you and change your routine after several months or until you feel that your current program seem a bit easy for you already.
List of get a six packs ABS Exercise Routine That Target Your Core Areas:
· Standard crunch (shoulders up) — RA, (#internal oblique)IO, EO
· Reverse crunch (legs up) — RA, IO, EO
· Seated fit ball crunch — RA, IO, EO
· Bicycle maneuver — RA, IO, EO
· Hollow out or suck in stomach — TA
· Sit ups, bent knees — RA, EO(#external obliques)
· Incline bench sit ups — RA, EO
· Incline leg raises — RA, EO
· Machine crunches — RA, EO
· Leg raises (Captain’s chair) — RA, EO
· Broomstick twists — RA, EO, IO
· Dumbbell side bends — RA, EO, IO
· Low pulley side bends — RA, EO, IO
· Roman chair side bends — RA, EO, IO
Detailed information of some get a six packs ABS routines:
Reverse Crunch: Lie flat on the floor with a neutral spine, with knees at a 90-degree angle, feet a few inches off the floor and legs together, hands by your sides (behind your ears if you’re more experienced). Focus on contracting your abdominals to lift your hips up and in toward your rib case. Exhale as you contract; inhale to return to starting position. Done correctly, this exercise isolates the lower half of the rectus abdominis and the transverus abdominis.
Bicycle maneuver- very effective to get a six packs ABS: Lie flat on a Pilates or Exercise Mat with your lower back pressed to the mat. Put your hands beside your head and over your ears. Raise your knees to form a 90 degree angle with vertical thighs and horizontal shins. Extend your right leg out with your leg about 30 to 45 degrees above the floor. Keep your left thigh vertical and your left shin horizontal. Raise your shoulders off the mat with your abdominal muscles and rotate to touch your left knee with your right elbow. Switch legs and rotate in the opposite direction to touch your right knee with your left elbow. Keep even, relaxed breathing throughout the workout. Continue until your muscles are fatigued.
Medicine Ball Sit Ups: Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them). Push your lower back into the floor flattening the arch and hold. As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you. Catch the ball and slowly return to the start position.This is very good for beginers who are will priper them selves to more complecated trainings to get a six packs abs. Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor. Weighted Curls with
Medicine Ball/Dumb bells: Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball (or weight plate) to your chest (start with 5 pounds). Push your lower back into the floor flattening the arch and hold. Curl up just enough to lift both your shoulders off the floor a few inches. Hold for a count of 2 and return to the start position.
Roman Leg Raise: Position the body comfortably in a Roman chair. Place the legs in the appropriate position depending on the level of difficulty: Beginner -Bend knees; Intermediate – Raise straight legs to mid-body; Advanced-Raise straight legs as high as possible. Tighten the abs and make sure that the low back remains neutral or rounded. Curl the lower body up as high as you can. Hold for 1 to 2 seconds and slowly lower. Follow your work-out plan and diet and you will see your self that get a six packs ABS is not so complicated as you thought before.