Abdominal Workouts

If you're looking for abdominal workouts that are tried and tested, then with NetFit you have access to some of the best ways to work out those abdominals whether you are in the home or at the gym.

Looking at the notes on abdominal techniques, will help give you correct technique to aid you in performing most abdominal exercises.

A strong midsection, that incorporates all of the muscles around your lower torso, will aid all actions from sitting at a desk - performing a biceps curl - throwing a ball - not to mention preventing injury, especially to the lower back.

The main key to developing and achieving stronger firmer abs, is speed - remember quick they go - slow they grow. This simply means performing the exercises in a slow controlled manner will utilize more muscles fibres, and as such give positive results.

Working at speed uses momentum - other muscle groups - and relates to negative results and increase injury risk, especially your neck muscles.

The Abdominal workouts are designed to strengthen your lower, upper and oblique abdominal muscles.

Start with the beginners abdominal exercise circuit, and try to perform the desired amount of repetitions and sets for each abdominal exercise, having sufficient rest between abdominal exercises and sets (20 -30 sec's).

Aim to increase the amount of reps that you perform for each abdominal exercise by 2 reps a week, until you can comfortably perform 20 reps of each abdominal exercise.

The best way to strengthen your abdominal muscles is to vary both the exercises you perform and also the workout routines that you do.

Our members only area has the Internet's largest up to date resource of abdominal exercises and new training programs, with over 200 fully illustrated exercises, with full descriptions, as well as advice on Nutrition - Swiss Balls - Medicine Ball and how to get that 6-pack.

The following training programs are samples of training programs that can be found within our members area. Links giving a full exercise description and a variety of variations are available to members.

Don't train harder - train smarter !
 

ABDOMINAL EXERCISES FOR BEGINNERS

Date
.
Time
BREATH
HIP ROLL
NORMAL
.
..
.
10 Deep Breaths
2 Sets of 10 slow rolls each side - with 20 seconds rest.
2 Sets of 10 lifts with 20 seconds rest.
STANDING ROTATION
HANDS VIA KNEES
SEATED KNEE TUCKS
.
.
Alternate sides for 30 - 45 seconds.
2 Sets of 10 lifts with 20 seconds rest between sets.
2 Sets of 6 - 10 lifts with 20 seconds rest between sets.
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.


Exercise Reps Sets FGF Exercise Reps Sets FGF
1 . . . 4 . . .
2 . . . 5 . . .
3 . . . 6 . . .

Notes:

 



SWISS BALL EXERCISES FOR INTERMEDIATES
Date
 
.
Time
 
SEATED CIRCLES
CHEST PRESS
REVERSE TWIST
.
..
.
15 Deep Circles in each direction.
2 Sets of 12 - 15 lifts each side - with 20 seconds rest.
2 Sets of 10 - 15 turns each side with 20 seconds between sets.
HIP ROLLS
BRIDGING
NORMAL PLANK
.
.
12 Slow rolls each side for 2 sets - 20 seconds rest between sets.
2 Sets of 12 - 15 lifts with 20 seconds rest between sets.
2 Sets of 45 seconds lift with 20 seconds rest between sets.
REVERSE BACK EXTENSION
SUPERMANS
SCISSOR LEG REVERSE CURL
15 Slow lifts aim for 3 - 5 seconds per exercise.
2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.
Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.
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ABDOMINALS MEDICINE BALL EXERCISES FOR ADVANCED
Date
 
.
Time
 
STANDING SIDE BENDS
LYING MEDICINE BALL OBLIQUES
AROUND THE BODY (SMALL BALL)
..
.
12 - 15 slow turns each side. Breathe deeply throughout.
2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest.
2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.
WEIGHTED GOLF SWING
SEATED ROTATIONS
LIFT ONTO CROSSED LEGS
.
.
.
Alternate sides for 30 - 45 seconds.
2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.
2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.
WEIGHTED V-SITS
AROUND BOTH LEGS
THROUGH SINGLE LEGS
.
.
.
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.
Pass small ball under both legs for 30 seconds each direction.
Alternate each leg coming up, passing the ball under then over for 60 seconds
Use the last 3 exercises. Work continuously for 30 seconds or (15 each way) on each exercise.

Rest for 60 seconds then repeat again.
FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.

 

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