Having a flat lower abdominal region is associated with fitness. Regarded as the aesthetic center of the body, the abdominal region is of vital importance to health and well being. These muscles also aid in proper digestion and lower back stability. The abdominal muscles do not work independently because they weave through your torso.. Having weak abs causes your buttocks and upper thighs to be weaker, which makes harder the work of support to the spine that the hamstrings provide .
Abdominal Crunches – Upper Abdominal Muscles.
To start these exercises for abdominal muscles, lie flat on your back. Bend your knees and hips. Your feet should be flat on the floor. Loosely place your hands behind your head, with your elbows facing outwards. Prior to beginning the movement, inhale. Don’t forget to exhale as your slowly lift your head, neck, shoulders, and upper back from the floor. Remember to keep the chin away from the chest. You should not take your lower back up off the floor. At the upper limit of this movement, “crunch” or squeeze the abdominal muscles by holding the position for 1 – 2 seconds. As you carefully release yourself back down to the beginning position, inhale. Repeat as required.
Bicycle Crunches – Oblique Abdominal Muscles.
To begin this exercise you will need to lay on your back on the floor with bent knees and hands behind your head. Next, lift your knees. Raising your upper body from the mat, exhale as you alternately touch your elbows to the opposite knee. As you place your legs back to the starting position, don’t forget to inhale. Repeat this exercise as many times as you want.
Lying Face Down Plank – Lower Abdominal And Lower Back Muscles.
Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Your toes should remain on the floor while your legs are extended out as far as they can be. The position while doing this exercise is to lift your hips while keeping a flat back and holding yourself in a ‘plank’ position. These exercises for abdominal muscles don’t just work your stomach, but also help the hips and thighs, too. This is a challenging exercise because it involves so many muscle groups. Slowly, lower you hips back to the starting position. It is recommended to complete 15-20 more repetitions. (Some people are unable to do 15-20 reps and find 8-10 to be easier).
10 TIPS TO SUCCEED IN YOUR ABDOMINAL TRAINING PROGRAM
1. Before starting any fitness regimen, including exercises for abdominal muscles, you should get your Dr’s clearance. The necessity of this is even more vital to you if you are over 35 or have struggled with any of the following conditions: extended period of sedentary lifestyle, high blood pressure, smoker, high cholesterol, shortness of breath or chest pains.
2. Eating a healthy and balanced diet is crucial. Staying away from gimmicky fad diets is important.
3. Start your days smart by working out before breakfast. Research has shown that those who exercise in the morning are most likely to stick with an exercise program.
4. Do not go crazy too soon. Knowing your limits will help you to do what you can keep up with.
5. When you begin a new fitness program you should have a clear objective. Simply, “getting in shape” is not detailed enough. Using these exercises for abdominal fitness, you can actually drop a few inches from your waist in the next 6-8 weeks.
6. Any fitness program that you start has to work with your life. Liking and feeling comfortable with what you do is important.
7. Keeping your body working hard is something you should strive for! Mix up your program.
8. It is easier when you find someone to buddy up with who is motivating.
9. Always make sure to warm up and cool down before and after exercise.
10. Stop if you have pain in the neck, lower back or abdominal muscles. You may be doing an improper technique. Double checking a fitness chart or consulting with a certified personal trainer may be a way to correct the error.
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