QUESTION: What looks great comes in various sizes, everyone has them, but strong ones are hard to come by?
ANSWER: LARGE ABDOMINALS
One question I often hear is how do you get good abs? I can summarize the answer in 5 words: DISCIPLINE, REPETITION, CARDIO, TECHNIQUE AND NUTRITION.
To achieve any fitness goal you must include DISCIPLINE. Before you see results, you need to get into the habit of taking action without excuses. Discipline will sustain you when you don’t feel like moving on. Remember that good abs don’t happen overnight, so be patient with your progress. For the most effective results, determine what you would like to achieve. Write down your goals, post them, create a plan, and then get started.
Unless you are blessed with great genetics, successfully training your abs is a graded REPETITION combination. Repetition is only important if you build the intensity necessary to stress your abs for growth. To see results, you must challenge your abs in new and different ways. Progression is necessary for your abs to change. Try to progress each week by adding an additional 5-10 reps. Modify the combination and pattern of your exercises to stimulate your abdominal muscles.
You should practice cardiovascular activity 3-4 times a week, and a goal-oriented abdominal routine. Cardiovascular activity is essential to burn fat and increase your metabolism. Beginners should perform cardiovascular exercises 3-4 times a week at 30-45 minute intervals. Intermediate and advanced levels should increase cardio to 45-90 minutes 3 times a week.
The correct TECHNIQUE for any abdominal exercise is to align the spine with the head and neck. The technique is essential to achieve beautiful abs. If you are performing sit-ups, your elbows should face east and west while your hands are firmly interlocked behind your neck. The eyes should be focused on the ceiling and an imaginary apple placed under the chin. For intermediate to advanced levels, you can place both hands as if you are trying to touch the sky and stretch both legs. This movement will force the quads to relax and make the abdominal muscles do all the work.
Last, but certainly not least, is proper NUTRITION. Whatever your fitness goal, 80% of your fitness results can be achieved with proper nutrition. A low-calorie, low-fat meal plan combined with discipline, repetition, and cardiovascular exercise will help you meet any fitness goal.
The abs can be divided into 3 main regions: lower, upper, and oblique. Of the 3 lower abs they are the ones that create the greatest challenge. So, remember to change your abs you must be: DISCIPLINED, constant REPETITION is the key to getting great abs, CARDIO practiced 3-4 times a week, fuels your body with proper NUTRITION and last but not least Important, remember to practice the proper TECHNIQUE.
Before doing any exercise, consult a doctor.
With each exercise mat it is not necessary, but make sure your spine is supported with a mat or towel. Beginners should try 3 sets of 15-20 reps. The intermediate advance can perform 3-4 sets of 20-40 repetitions. With each exercise, exhale while performing the upward movement and inhale in the downward movement.
Place both feet on the ground, clasp your hands firmly behind your neck with your elbows pointing east and west. The eyes should be focused on the ceiling and imagine an orange under the chin. Raise your shoulder blades as far off the floor as possible while keeping your lower back on the floor. Hold the position for two counts as you exhale and inhale as you come down.
While on your back, place both feet on the floor with your arms crossed behind your neck and your elbows behind your hand. Bring your left elbow to meet your right knee and alternate this movement.
Oblique lateral twist
Hands flat on the ground and legs in the air at a 45 degree angle. Bring your right hand to your right ankle and alternate this movement.
Lower Body Leg Raise:
Lie on your back with both feet parallel and in the air. Bring your lower body upward while simultaneously lifting your lower body. The lower body rises because you initiate the movement from your abs and glutes.
Sitting on the tailbone and legs at a 45 degree angle. Bend your left leg inward while extending your right leg. Simultaneously, rotate your upper body so that your right elbow touches your left knee.