Abdominal Workouts

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

Jo Green from The Health and Fitness Institute says "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.
www.netfit.co.uk

 

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.