The Answer To Getting Great Abs - Forget The Sit-ups
Are you one of those people who do a variety fitness programs to strengthen your midsection
? The ripped abs look appeals to you. You know your abs are in there because you can feel them but they tend to be shy muscles and always want to stay covered up.
When you first started working on your abs you may have begun with the standard sit-up. This type of ab training is common knowledge and would be one of the first exercises people would name for strengthening the core. I will, in a minute, talk about some types of sit ups that can be performed. When the ab exercises did not give you the waistline you desired, you might have looked for other things to incorporate into your schedule. To find out how to gain muscles fast and reach the highest gain, is the goal. Crunches and planks are other exercises to perform in order to improve your workouts. Which exercise gives the best results is what we will talk about next.
Let's talk then about those exercises that will help you reach your goal of tight abs and give you the answers on how to gain muscles quickly.
Sit-Ups
As you know, this one is very popular to strengthen the core. I would guess that you have probably used sit-ups in one form or another, but before we move on to the other ab exercises, let's talk a bit more about the everyday sit-up. As the name implies, the starting position for this exercise is in a sitting position, usually with your knees bent up towards your chest.
Arm position can vary here. Some people prefer their arms crossed behind their heads while others prefer to have them crossed over their bellies. Whichever you prefer it doesn't matter. From this sitting position, start to slowly lower your back down towards the ground. To get the most from this exercise, go slowly, keep your back straight and try and use only your ab muscles. Now that you have your back on the ground, reverse what you just did and slowly raise your upper body back up towards your knees. Repeat this sequence for as many repetitions as you possibly can.
One common variation that many people use is to keep their legs extended straight out instead of having them bent. What you will find is that by straightening your legs, you have now made your sit-ups a bit easier to perform. The reason is that you now have more weight out front to help when raising and lowering your upper body. Are you one of those frustrated sit-up users that have been doing sit-ups for years but have never really seen the tight abs that you thought you should have? Have you ever thought about why that is? This has an easy explanation. It's called the Psoas muscle.
So first off, the psoas muscle is not one of the main muscles that most people think of when picturing six pack abs. This muscle actually starts at the front of your upper leg and travels up towards each of your lower vertebrae. This psoas muscle is one of the main muscles more commonly known as your hip flexors. Think back now and try and remember the number of times you actually felt a burn from doing sit-ups in your abs. Could I guess that your answer was very infrequently? Do you have any other options besides sit-ups?
Crunches
Think of a crunch as a modified sit-up. Your starting position will be similar to that of a sit-up. The biggest difference is in how much movement you do with your upper body. With your back on the ground, you lift your upper body towards your knees while keeping your lower back on the ground. This results in your upper body curling towards your knees. So by keeping your lower back on the ground, you now isolate your ab muscles. Don't be surprised if you cannot raise all the way to your knees. If your back is kept on the floor, as you raise upwards you will isolate and use only your ab muscles. Bend up as much as you can and then slowly come back down. So eliminate the sit-ups, add in the crunches and feel your abs working.
A New Way Of Thinking
Though most would argue crunches are much more effective than sit-ups, there are some professionals that feel both of these can potentially lead to poor posture and possible back injuries. The argument unfolds in the way that these exercises are performed, where you are basically curving your spine as you come up. With these arguments put forth, what other options do you have to exercise your ab muscles? One word; planks.
Planks
With planks you get a total body workout by exercising not only your ab muscles but also working your core as well. If you love your push-ups than planks will be a great addition to your workout because they will help improve the strength required for performing your push-ups. Performing a plank is very similar to performing a push-up. Start in a downward position with your belly on the ground and your elbows bent. Now press yourself up but not all the way. Your forearms will remain on the ground and your upper body will be supported by your elbows. It is very important that you maintain a straight back while in this position. Maintain this position for 10 seconds to 1 minute and then slowly let yourself down. Slowly let yourself down, breathe and then repeat this same sequence as many times as you can. Your abs will be burning after you finish your reps.
So whether you choose sit-ups, crunches or planks, you have a lot of options for strengthening your abdominal region and the great thing about these exercises is that you can do them anywhere. There are still a lot of people that prefer sit-ups and that's alright if they work for you. There are other more effective options though as detailed above that will allow you to get the results you seek quicker. Both of these exercises will show you how to gain muscles fast and they each have far greater benefits when compared to the standard sit-up. Try these new exercises and monitor how your body reacts to them. This allows you to track results and see which exercises your body reacts well to and which ones your body may not like. Want your body to stay healthy and injury free, just use these core strengthening exercises on a regular basis.
by: Flyguybc
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