i really want to get some muscle on my abs and i was wondering if you could tell me some good ab exercises and how to do them? please...
love vicky xx
love vicky xx
exercises for the abs..
- Thread starter Natural_dreams
- Start date
Here is a basic program that I use.It focuses on both the abs and the low back (for balanced development) and includes static contractions.
Superset 1:curl-ups and supermans (3 sets each)
For curl-ups, lay flat on your back with one leg straight and one leg bent, heel to butt.Arms crossed with hands under the armpits, curl your torso up so your shoulder blades are barely off the floor, now hold this position and squeeze the abs for 5 full seconds.Lower your torso back down and repeat for 10-12 reps.
For supermans, lie face down on the ground.Simulataneously rasie your extended arms and legs off the ground as high as is comfortable and contract the low back and glutes hard for 5 seconds.Lower arms and legs back down to the ground and repeat for 10-12 reps.
Superset 2
lanks and bird dogs (3 sets each)
For planks, lay face down on the ground with elbows bent and hands near your upper chest.Support your bodyweight with your elbows/forearms and your toes.Keep a neutral spine and contract your abs hard for 60 seconds.
For bird dogs, get down on all fours.Simultaneously extend right arm and left leg.Hold this position for 30 seconds while squeezing the glutes and low back.After 30 seconds, return to the starting position and extend the left arm and right leg for 30 seconds and squeeze.
Another good one is interval chinnees.Lying on your back with your hands behind your head, curl up your torso and touch your right elbow to your left knee.Return to the starting position and then curl up and touch your left elbow to your right knee.Go back and forth for 20 seconds, then rest for 10 seconds.Shoot for a minimum of 8 intervals and be sure not to pull at your neck with your hands.
Superset 1:curl-ups and supermans (3 sets each)
For curl-ups, lay flat on your back with one leg straight and one leg bent, heel to butt.Arms crossed with hands under the armpits, curl your torso up so your shoulder blades are barely off the floor, now hold this position and squeeze the abs for 5 full seconds.Lower your torso back down and repeat for 10-12 reps.
For supermans, lie face down on the ground.Simulataneously rasie your extended arms and legs off the ground as high as is comfortable and contract the low back and glutes hard for 5 seconds.Lower arms and legs back down to the ground and repeat for 10-12 reps.
Superset 2
lanks and bird dogs (3 sets each)For planks, lay face down on the ground with elbows bent and hands near your upper chest.Support your bodyweight with your elbows/forearms and your toes.Keep a neutral spine and contract your abs hard for 60 seconds.
For bird dogs, get down on all fours.Simultaneously extend right arm and left leg.Hold this position for 30 seconds while squeezing the glutes and low back.After 30 seconds, return to the starting position and extend the left arm and right leg for 30 seconds and squeeze.
Another good one is interval chinnees.Lying on your back with your hands behind your head, curl up your torso and touch your right elbow to your left knee.Return to the starting position and then curl up and touch your left elbow to your right knee.Go back and forth for 20 seconds, then rest for 10 seconds.Shoot for a minimum of 8 intervals and be sure not to pull at your neck with your hands.