subject: Making Your Abs Pop [print this page] Making Your Abs Pop Making Your Abs Pop
Abdominals are the most ineffectively trained muscles on the body. Many people just don't know how to train them to make the most out of the time you spend versus the quality of the exercises used. If you have been neglecting your abdominals or just haven't been getting the results you are looking for, here's a new routine that you can add into your workouts to help you achieve rock hard abs quickly. See muscle definition in less than one month if you start today.
Stability Ball Crunch with Weight:
SETUP: Lay back on the stability ball with your lower back supported and knees in a 90' angle with the floor. Feet should be roughly shoulder width apart and with feet flat on the floor. Hold a medicine ball or dumbbell in both hands, arms extended above your head.
MOVEMENT: Contract your abdominals while pushing your shoulders up and away from the ball. Crunching forward as far as you can go, keep your arms in line with your head and neck. When you've reached the farthest you can go in your range of motion, contract your abdominals and hold for five seconds. Slowly return to starting position.
Lying Leg Raise:
SETUP: Lay flat on your back on a mat on the floor. Position a small towel under the small of your back for support. Position your legs together with your feet flexed and arms out to your sides, palms facing the floor.
MOVEMENT: Keep your legs together and slowly raise them up until your legs make a 90' angle with the floor. When you hit the 90' mark, press your heels up and contract your abdominals while raising your hips off the floor. Lower your hips back to the ground and then bring your legs down. Stop before your legs hit the floor.
Standing Oblique Crunch:
SETUP: Stand with your feet shoulder width apart with a dumbbell in either hand. Arms should be fully extended so dumbbells lay lightly along the sides of your thighs. Keep your knees slightly bent.
MOVEMENT: Contract your abdominals and bend at the waist sideways, leading with the dumbbell in that particular hand. When you feel a stretch in the opposite side, squeeze your oblique's on the crunching side and straighten your torso in a controlled fashion.
Incorporate this routine at the end of your current workouts, two to three times per week, allowing between 48 - 72 hours recovery time in between each workout for maximum results.
