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Abdominal
Nothing looks quite as good as a rock-hard, flat stomach or a sculpted six-pack
but these results can be hard for some people to achieve.
Great-looking middle sections are developed from combining cardiovascular exercise
several times a week with specialized exercises for the abdominal muscles and
a healthy diet that is low in fat and calories. It is a good idea to choose
exercises for your abs that bring you to muscle fatigue within 10-15 repetitions.
If you aren’t used to working out your abdomenal muscles you should start with
some easy exercises.
A few examples beginner ab exercises:
Supermans:
- Lie on your stomach with your arms stretched straight out in front of your
head (like superman).
- Raise your right arm and left leg off the ground as far as you can. Hold
for three seconds and relax.
- Repeat with the opposite arm and leg.
Static Contraction or Stomach Tuck-In:
This abdominal exercise can be done either lying down or sitting in a chair.
- If you are lying down, bend your knees and contract your stomach muscles,
trying to push your back into the floor.
- If you are seated, sit up straight with your back against the back of the
chair and breathe out while contracting stomach muscles.
- Hold for 3-5 seconds.
After a few weeks of these exercises you will be prepared to graduate to more
advanced exercises for your abs like sit-ups and crunches.
Basic Crunches:
- Start by lying on your back with your knees bent and feet on the floor with
arms crossed over your chest or at your sides.
- Inhale and slowly lift your head, neck, shoulders and shoulder blades off
the floor in a controlled movement.
- Hold for 2 counts while exhaling then slowly lower to start position barely
allowing your shoulders to touch the floor before you begin the next repetition.
- Remember exhale out as you lift, and inhale as you lower.
Ab exercises don’t necessarily need to be done in a gym and you don’t require
expensive equipment to do them. Just make sure you choose the right exercises
for your fitness level and that you stick to them about three times a week.
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