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ABS - COOL ROUTINES FOR YOUR MIDSECTION!

By Mandy Gibbons

I don't know anyone who doesn't want a toned midsection... This is one of the most asked for "training goals" when it comes to getting into shape. Below are some easy routines to help you strengthen and tone your abs.

FEW RULES AND TIPS ABOUT THE FOLLOWING.....

a. As per the rest of your muscles, for bigger ab muscles you increase the resistance and lessen the reps. You can do this by holding for a count of up to 4-6 when contracting your ab muscles.

If you've achieved a fairly strong ab region and but want to reduce your waistline, yet keep it trim, then increase the reps and decrease the resistance to say a count of 1-2 when contracting your abs.

Example:

BIG MUSCLES = 5 sets of 10 reps holding for a count of 5 on contraction

SMALLER MUSCLES = 5 sets of 20+ reps holding for a count of 1 on contraction.

b. Quality reps are best. If you're swinging your legs, arms and head around performing 100's of reps you are wasting precious training time.

c. If you're a beginner don't go performing the advanced exercises because you will more than likely cause yourself an injury. They are for advanced training folk only.

d. If you have lower back problems then make sure you use some kind of support for your lower back. You can fold up a towel and place it where your back arches up when lying on your back.

e. The closer your legs are bent towards you the less stress on your lower back. So if you find your ab exercises are causing lower back strain keep your legs bent and knees closer to your upper body.



BEGINNERS ROUTINE

Abdominal Crunches

Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands lightly behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises. Do not drag your neck and head upwards with your hands rather crunch up with your chest and shoulders letting your neck relax, while being gently supported by your hands. Lower your head and shoulders back down to the floor and repeat.

Reverse Crunches

Lie flat on your back, legs raised and bent, with your lower legs folded. Place your arms down by your sides with your hands facing downwards. Now raise your pelvis off the floor while also squeezing your lower abs, breathing out as you do this. Lower your pelvis down again and repeat the exercise. Use your lower abs - not your legs when raising your pelvis.

Extended Leg Crunch to the sides

Lie flat on your back on the floor. Have your hands raised (fingertips towards the ceiling) above your chest and your arms extended. Your legs should also be extended directly upwards, with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with both your hands reaching towards your right knee raising your head and shoulders off the floor. Exhale as you crunch up. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position. Crunch up again reaching for the left knee and lowering your upper body down again. and as I've already mentioned use your chest to crunch up to reduce the strain on your neck.

INTERMEDIATE ROUTINE

Legs Raised Crunch

Lie flat on your back on the floor. Have your hands clasped lightly behind your neck and your legs extended directly upwards with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with your hands reaching towards your toes raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position.

Incline Bench Reverse Crunch

Lying flat on your back on an Incline Bench with your head at the higher end of the bench and your legs toward the lower end. Have your legs bent and slightly extended. Place your hands up behind your head holding onto the pad or bars. Do not use your arms to pull yourself up. Concentrate on using your abs to squeeze your pelvis up. Curl your knees up towards your chest, lifting your lower back off the bench. Squeeze at the top of the movement then lower down slowly to starting position. Note: I've mentioned that your legs are only be to slightly extended... not fully extended.

Side Leg Raises

Lie on your right side with your body in a straight line. Have your knees slightly bent and your right arm stretched outwards with your palm facing the floor for support. Have your left arm bent with your left hand at your temple at the left side of your head. Now raise your left leg up while also slightly raising your head and shoulders until you feel the crunch at the side of your waistline. Squeeze, then lower your upper body and your leg down until it nearly touches your right leg (about 3 inches apart), then repeat. Complete your reps then change sides.

ADVANCED ROUTINE

Knee Thrust Backs

Lying flat on your back on the floor. Have your hands down by your sides with your palms facing the floor. Depending on how advanced your abdominal training is you can have your legs fully extended, with your legs virtually touching the floor, otherwise you may like to bend your knees to lessen the strain on your lower back.

Raise your legs thrusting them up off the floor, until your knees virtually reach your chest. Raise your head and shoulders slightly squeezing your abs. Lower your pelvis and legs down to starting position. Keep this movement continuously until you have completed your set. To increase the intensity try not to touch the floor with your feet in between reps. Correct form is very important with this exercise. So just take your time and make sure you perform this exercise properly.

Lying Leg Thrusts - OUCH!

Lie flat on your back on the floor. Depending on how advanced your abdominal training is you can either have your legs fully extended and flat on the floor, or bent. Have your head and shoulders raised off the floor, with your hands underneath your butt. (Where your butt joins the back of your thigh) This is to help prevent your back from arching when lowering your legs.

Raise your legs thrusting them up off the floor, your lower back should also raise up off the floor. Squeeze your abs then lower your pelvis and legs down to starting position. Correct form is also very important with this exercise.

Side Leg Raises

Lie on your right side with your body in a straight line with your knees slightly bent. Have your left arm bent and left hand supporting the back of your neck, keeping your elbow facing upwards. Your right arm should be in front of you with your right hand resting on your hip or on the floor. Raise both your legs and your upper body upwards (not too much) until you feel the crunch. Squeeze then lower your legs and upper body back down to starting position. Complete the required amount of reps then switch sides.