If you want Abs, you need to learn muscle control. We've all had
friends that do ab exercises all day long and don't seem to get
any results. All the infomercials capitalize on this, cause we've all
done it, millions of reps with no results. All the reps in the world
will not amount to a handful of very good contractions. The other
side to the coin is that if you have a layer of fat over the muscles,
you will not see the "six pack" effect. However even without the
perfect look, strong, well developed abdominals will improve your
life through fewer back problems as you get older. Strong core
muscles are key in our everyday movement.
friends that do ab exercises all day long and don't seem to get
any results. All the infomercials capitalize on this, cause we've all
done it, millions of reps with no results. All the reps in the world
will not amount to a handful of very good contractions. The other
side to the coin is that if you have a layer of fat over the muscles,
you will not see the "six pack" effect. However even without the
perfect look, strong, well developed abdominals will improve your
life through fewer back problems as you get older. Strong core
muscles are key in our everyday movement.
As always, before starting any exercise or diet
program you should consult your personal physician.
I assume no liability for injuries or complications that occur due to the use
of any of the information contained within this website.
program you should consult your personal physician.
I assume no liability for injuries or complications that occur due to the use
of any of the information contained within this website.
Ab training has come a long way in the past ten years. I try to incorporate some of
the old school, meat & potato's techniques with the new school methods, it
seems to work for me.
I spend less time on my Abs and get better results, that's a good combo.
the old school, meat & potato's techniques with the new school methods, it
seems to work for me.
I spend less time on my Abs and get better results, that's a good combo.
First Rule:
Practice your muscle control.
With your arms up, hands by the sides of your head; Slowly exhale the air from
your lungs.
Draw your rib cage in and curl towards your hips. Don't squeeze too hard, this is
about control.
Don't forget to breath...slowly
Curl your lower hips up (curl buttocks in), you should feel your lower abs contract.
Gently rock from side to side with a little extra exhale. You will feel the Obliques
contract. Thats your basic muscle control exercise for Abs.
Second Rule:
Make each rep count. Use the muscle control you have learned. Squeeze each
repetition, don't do 1000 crunches, do 20 the right way.
Third Rule:
Don't work you Abs if they are still sore from the last workout. You should be
training your Abs two to three times per week. And always try something new, you
never know when you'll find a great new exercise.
Last Rule:
Be consistent, keep practicing the muscle control
Practice your muscle control.
With your arms up, hands by the sides of your head; Slowly exhale the air from
your lungs.
Draw your rib cage in and curl towards your hips. Don't squeeze too hard, this is
about control.
Don't forget to breath...slowly
Curl your lower hips up (curl buttocks in), you should feel your lower abs contract.
Gently rock from side to side with a little extra exhale. You will feel the Obliques
contract. Thats your basic muscle control exercise for Abs.
Second Rule:
Make each rep count. Use the muscle control you have learned. Squeeze each
repetition, don't do 1000 crunches, do 20 the right way.
Third Rule:
Don't work you Abs if they are still sore from the last workout. You should be
training your Abs two to three times per week. And always try something new, you
never know when you'll find a great new exercise.
Last Rule:
Be consistent, keep practicing the muscle control
**** Some of these exercises I have made up. I know that some gymnast out there
is doing it, I'm no pioneer, but the name is pretty much made up. I will try to get
pictures up, describing the movement, as soon as possible.
is doing it, I'm no pioneer, but the name is pretty much made up. I will try to get
pictures up, describing the movement, as soon as possible.
If you can't do the reps lists just do as many as you can with
reasonable comfort. These routines are not easy
reasonable comfort. These routines are not easy
Routine 1:
Lower Rep, tough, for the gym
Giant Set (or Circuit Train) all exercises (perform the first set of each exercise, followed by the second set,
etc. So your alternating through all of the exercises in succession.
Cable Crunches - four sets of 20 reps
Hanging Knee Raises with Leg Extension* - four sets of 10 reps
Seated Bicycles** - four sets of 20 reps
*Hanging Knee Raises with Leg Extension - Hang with your legs dangling, exhale as you curl your knees
up to your chest, then straighten the legs and slowly lower. These are tough, start by getting two or three
reps, you'll improve fast.
**Seated Bicycles - Balance on your butt either on a mat or perpendicular on a bench, so that your feet and
back are balancing each other in the air. With the arms up, hands in front or your face, extend one leg while
the other knee comes up and the opposite elbow twists to the knee. Then alternate to the other side.
Lower Rep, tough, for the gym
Giant Set (or Circuit Train) all exercises (perform the first set of each exercise, followed by the second set,
etc. So your alternating through all of the exercises in succession.
Cable Crunches - four sets of 20 reps
Hanging Knee Raises with Leg Extension* - four sets of 10 reps
Seated Bicycles** - four sets of 20 reps
*Hanging Knee Raises with Leg Extension - Hang with your legs dangling, exhale as you curl your knees
up to your chest, then straighten the legs and slowly lower. These are tough, start by getting two or three
reps, you'll improve fast.
**Seated Bicycles - Balance on your butt either on a mat or perpendicular on a bench, so that your feet and
back are balancing each other in the air. With the arms up, hands in front or your face, extend one leg while
the other knee comes up and the opposite elbow twists to the knee. Then alternate to the other side.
Routine 2:
High reps, Not so tough, for the bedroom floor
Crunches - set of 50 reps
Full body Crunch - set of 50 reps
Bicycle Crunches - set of 30 reps
Crunches - set of 10 reps
Bicycle Crunches - set of 10 reps
Crunches - set of 10 reps
Bicycle Crunches - set of 10 reps
Crunches - set of 10 reps
No rest between sets, it should burn.
High reps, Not so tough, for the bedroom floor
Crunches - set of 50 reps
Full body Crunch - set of 50 reps
Bicycle Crunches - set of 30 reps
Crunches - set of 10 reps
Bicycle Crunches - set of 10 reps
Crunches - set of 10 reps
Bicycle Crunches - set of 10 reps
Crunches - set of 10 reps
No rest between sets, it should burn.
Routine 3:
High reps, Not so tough, can be done anywhere
Crunches - set of 30 reps
Reverse Crunch - set of 20 reps
Bicycle Crunches - set of 20 reps
Crunches - set of 20 reps
Reverse Crunch - set of 20 reps
Bicycle Crunches - set of 20 reps
Full body Crunch - set of 30 rep
Crunches - set of 20 reps
No rest between sets, it should burn.
High reps, Not so tough, can be done anywhere
Crunches - set of 30 reps
Reverse Crunch - set of 20 reps
Bicycle Crunches - set of 20 reps
Crunches - set of 20 reps
Reverse Crunch - set of 20 reps
Bicycle Crunches - set of 20 reps
Full body Crunch - set of 30 rep
Crunches - set of 20 reps
No rest between sets, it should burn.
Routine 4:
High reps, Not so tough, can be done anywhere
Crunches - set of 30 reps
Reverse Crunch - set of 20 reps
Bicycle Crunches - set of 20 reps
Full Body Plank - one minute
Side, Right, Body Plank - 30 seconds
Side, Left, Body Plank - 30 seconds
Full body Crunch - set of 30 rep
Bicycle Crunches - set of 20 reps
Crunches - set of 20 reps
No rest between sets, it should burn.
High reps, Not so tough, can be done anywhere
Crunches - set of 30 reps
Reverse Crunch - set of 20 reps
Bicycle Crunches - set of 20 reps
Full Body Plank - one minute
Side, Right, Body Plank - 30 seconds
Side, Left, Body Plank - 30 seconds
Full body Crunch - set of 30 rep
Bicycle Crunches - set of 20 reps
Crunches - set of 20 reps
No rest between sets, it should burn.
More to come...
Abdominal Routines
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Sorry Leslee, I can't say I believe in the Bender Ball, I don’t think you need to waste
your money. The whole theory is to keep your core flexed, in other words, keep
your abs flexed the whole time. But you don't want to hyper-extend you're spine
(curve it past straight or backwards). In my opinion the infomercial leads you to
believe this will help you get results, it will help you get a back injury. Get a towel
roll it up tight, there's your Bender Ball. You look great Leslee, give me a call if you
want to swap secrets.
your money. The whole theory is to keep your core flexed, in other words, keep
your abs flexed the whole time. But you don't want to hyper-extend you're spine
(curve it past straight or backwards). In my opinion the infomercial leads you to
believe this will help you get results, it will help you get a back injury. Get a towel
roll it up tight, there's your Bender Ball. You look great Leslee, give me a call if you
want to swap secrets.