Abs / Abdominals

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Things to remember when training your abs:

• Keep your lower back pushed into the floor or bench. Unless you are advanced, and have sufficient abdominal and lower back strength, do not perform exercises that encourage you to arch your back up. If you find in general that your back arches up keep your knees bent and closer to your body so that your lower back if pushing into the floor or bench.
  
  
• Breath out as you crunch up.
  
  
• Train your lower abdominals first - as they usually are the most difficult and will tire you out faster. So to ensure you give them the workout they deserve - make them no 1 on your list of your ab workouts.
  
  
• If you have your hands behind your neck when performing your ab exercises, make sure you keep your elbows back, and crunch up using your shoulders. If your elbows are pointed upwards then you will pull or drag on your neck which encourages neck soreness and pain.
  
  
• Don't over train your abs. Three quality training sessions per week is ample. Remember muscle needs recovery time to grow. It's muscle growth that increases your muscle tone in your midsection. Make sure you have at least one to two full days rest from ab exercises before performing your next ab workout.
  
  
• Don't go overboard with perfroming loads of repetitions. Rather than trying to achieve 5 x 100 crunches per exercise. Hold, for a count of 2-5, each rep you perform using 4-5 x 12 burning sets and reps. This will get you better results by far!
  Remember: Your goal is to damage the muscle to promote muscle growth for increased muscle tone.
  
  
• Don' t just train your abs. You need to be performing a full-body program rather than just concentrating on your abdominal region. Focus on training each body part so that you can a acheive a "toned and firm look" all over.
  
  
• Note: Always perform a warm up before your workout, a cool down after and then your stretches.

Lower Ab Crunches

Lie flat on your back on the floor, legs raised, knees bent and lower legs folded. Push your lower back into the floor. Place your hands by your sides, palms facing the floor. Raise your backside and hips slightly, breathing out at the same time. As you crunch up push your lower back into the floor and squeeze the lower section of your tummy (pelvis region) as tight as possible. Lower your hips and backside back down to the floor and repeat. You should feel a burning sensation in your lower tummy area and upper pelvis.

Exercise Tip to help you acheive a toned waistline and stomach.

Floor Crunches
(you can also use your ab roller/ frame for this exercise)

Lie flat on your back on the floor, legs bent, feet flat, pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your tummy as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper tummy area and midsection.

Side Crunches
(you can also use your ab roller for this exercise)

Lie flat on your back on the floor, have your knees bent and legs twisted to one side. Your lower body should be twisted to the side but your upper body should remain straight and flat on the floor. Have your hands by the sides of your head and your elbows back. Crunch up slightly pushing your lower back into the floor, raising your head and shoulders, squeezing the side of your waist. Lower your head and shoulders back down to the floor. Repeat the exercise until you have finished your reps. Then change to the other side.

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

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