The Big Book of Abs by Muscle & Fitness

Author:Muscle & Fitness
Language: eng
Format: epub
Publisher: Triumph Books
Published: 2007-01-15T00:00:00+00:00

Sample Exercises for a Six-Pack

BEGINNER

LOWER-AB EXERCISES

Pelvic Tilt, Reverse Crunch, Seated Knee-Up

OBLIQUE EXERCISES

Twist, Side Jackknife, Oblique Crunch

UPPER-AB EXERCISES

Curl-Up (hands outstretched toward feet), Crunch (hands crossed over chest), Supported Crunch, Butterfly Crunch INTERMEDIATE

LOWER-AB EXERCISES

Vertical-Bench Knee Raise, Hanging Knee Raise, Hip Thrust

OBLIQUE EXERCISES

Cross-Body Crunch, Medicine-Ball Twist, Oblique Crunch, Side Bend

UPPER-AB EXERCISES

Hands-Overhead Crunch, Straight-Leg Crunch, Exercise-Ball Crunch, Tuck Crunch ADVANCED

LOWER-AB EXERCISES

Lower-Ab Machine, Partner-Assisted Leg Raise, Vertical-Bench Leg Raise, Hanging Leg Raise

OBLIQUE EXERCISES

Side Leg Raise, Cable Woodchop

UPPER-AB EXERCISES

Machine Crunch, Cable Crunch, Medicine-Ball Crunch, Decline-Bench Crunch

A MUSCLE IS ALWAYS WEAKER ON SUBSEQUENT EXERCISES, SO DO YOUR MOST DIFFICULT MOVEMENT FIRST RATHER THAN LAST IN YOUR ROUTINE.

Remember, you can usually make an exercise more difficult by changing your hand and/or foot placement. Moving your hands from beside your knees to across your chest to behind your head to overhead increases the difficulty with each step. Moving your feet from a position flat on the floor to knees and hips bent 90 degrees to legs straight up also increases the level of difficulty. Use these various positions to continually challenge your abs into making incremental gains in strength and size.

If you do more than one upper-ab move, start with the most difficult exercise first.

6) Add Variety to Your Ab Routine

Once your lower-ab strength is on par with the rest of your midsection muscles, experiment with the order in which you train the three areas. Work the upper region first one day, obliques first the next and the lower region first in your last ab-training session of the week. Or you may try devoting a single training session to one particular area.

Another technique that works especially well for abs is performing tri-sets. Complete one set of a lower-ab move and follow it immediately with one set each for upper abs and obliques.

Remember, variety is the golden rule of progress. Don’t do the same exercises and sets-and-reps combinations every workout.

7) When to Train Abs

The optimal time to train your abs comes down to personal preference. Your answers to these questions may affect when you choose to train them:

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