Good Abdoninal Training

Whether you’re talking just about a sculpted six-pack or an hourglass figure, the abdominal muscles play a vital role in keeping us looking – and feeling – health. The ab muscles exercises are important at maintaining good core strength training.  But keeping them in tip-top condition can be frustrative. The muscles we referenceto as the abs, or “abs,” are actually a group of six muscles that extend from the spin around the sides to the front of the body. And although a well-toned set of abdoninals can make us look good in even the most form-fitting attire, keeping these muscles fit also plays a decisive role in maintaining good posture, preventing back pain, and even ease breathing.The key to an productive abdominal training program is to devise a routine that tones and strengthens all six muscles, and to perform those exercises in good order.

 

Exercises

The following exercise program can form the basics of a comprehensive training routine that will tone and build all six muscles of the abdomen, improving your posture, fortifying your back, and whittling and defining your waist and stomach.

The Bicycle
· Lie flat on your back; lace your fingers behind your head
· Bring your knees toward your chest and raise your shoulders off the floor
· Straighten out your right leg and bring your left elbow toward your right knee
· Swap sides and repeat, in a “pedaling” motion
· Continue alternating sides for 10 to 15 reps

Vertical leg crunch
· Lie flat on your back and stretch your legs straight up, crossing them slightly at the ankles; arms at your sides
· Squeeze your abs and lift your shoulder blades off the ground
· Keeping your legs still, contract your abs and imagine bringing your spine up to meet your belly button
· loosen your abs and lower your shoulder blades
· Repeat for 10 to 15 reps

Long arm crunch
· Lie flat on your back with your knees bent and extend your arms straight out over your head, with elbows at your ears; clasp your hands
· Contract your abdominal muscles and slowly lift your shoulder blades off the ground
· Keeping your abs contracted, slowly drop your shoulder blades to the ground· Repeat for 10 to 15 reps

Get the most out of your routine by focusing on the muscles as you work them, squeezing them gently as they contract to reproduce the effect of the training. And use a mat or folded towel to cushion your back.

Tags: Abdominal Muscles, Ankles, Belly Button, Comprehensive Training, Core Strength Training, Crunch, Decisive Role, Elbow, Exercise Program, Exercises, Good Posture, Hourglass Figure, Lace, Long Arm, Muscles Of The Abdomen, Posture, Shoulder Blades, Spine, Swap Sides, Whittling