QUESTION: What looks good comes in various sizes, everyone has them, but strong ones are hard to come by.
ANSWER: BIG ABS
A question I often hear is how do you get great 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 must create the habit of taking action without excuses. Discipline will sustain you when you don’t feel like moving on. Remember that great abs don’t come 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’re blessed with great genetics, successfully training your abs is a combination of gradual REP. Repetition is only important if you build the intensity necessary to stress the abs for growth. To see results, you have to challenge your abs in new and different ways. Progression is needed for your abs to change. Try to progress each week by adding an additional 5-10 reps. Modify the mix and pattern of your exercises to stimulate your abdominal muscles.
CARDIOvascular activity should be practiced 3-4 times a week, and an abdominal routine geared towards your goals. Cardiovascular activity is essential to burn fat and increase metabolism. Beginners should do cardio 3-4 times a week at 30-45 minute intervals. Intermediate and Advanced levels should increase cardio to 45-90 minutes 3 times per week.
The correct TECHNIQUE for any abdominal exercise is to align the spine with the head and neck. Technique is a must to achieve beautiful abs. If you’re performing sit-ups, your elbows should face east and west while your hands are firmly clasped behind your neck. The eyes should be focused on the ceiling and an imaginary apple placed under your chin. For intermediate to advanced levels, you can place both hands as if you are trying to touch the sky and stretch out both legs. This movement will force your quadriceps to relax and make your abdominal muscles do all the work.
Last but 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 cardio will help you achieve any fitness goal.
The abs can be divided into 3 main regions: lower, upper, and obliques. Of the 3 lower abs it creates the biggest challenge. So remember to change your abs you need to be: DISCIPLINED, constant REP is the key to having great abs, practicing CARDIO 3-4 times a week, fueling your body with proper NUTRITION and last but not least Importantly, remember to practice proper TECHNIQUE.
Before performing any exercise, consult a doctor.
With each exercise mat it is not required, but make sure your spine is supported by a mat or towel. Beginners should try 3 sets of 15-20 reps. Intermediate-advanced can perform 3-4 series 20-40 repetitions. With each exercise, exhale on the upward movement and inhale on the downward movement.
crackles:
Place both feet on the ground, clasp your hands firmly behind the neck with your elbows pointing east and west. The eyes should be focused on the ceiling and imagine an orange under your 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 on the way down.
oblique twist:
While on your back, place both feet on the floor, clasp your arms behind your neck, and elbows behind your hand. Bring your left elbow to meet your right knee and alternate this movement.
oblique side twist
Hands resting on the floor 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 Raises:
Lie on your back with both feet parallel and in the air. Bring your lower body up while simultaneously raising your lower body. The lower body is raised because you initiate the movement from your abs and glutes.
bikes
Sitting on the tailbone and legs at a 45 degree angle. Bend your left leg in as you extend your right leg. At the same time, rotate your upper body so that your right elbow touches your left knee.
