Hello, markyboy-ga!
I am extremely sorry you have had to wait so long for your question
to unlock. You might want to contact GA about your frustration!
Now, for my part:
Please understand that if your lower back is not strong, it is likely
to get mighty uncomfortable while doing ab work. Therefore, promise me
you will do the following simple exercise every day:
Alternate Arm and Leg:
=====================
1. Lie on the floor, face down, abdominal muscles pulled in slightly
for stability.
2. Extend you left arm overhead, with the palm down and resting on the
floor. Right arm should be down by your right side, palm up. While
keeping your neck and head in line with the rest of your spine, lift
your left arm and right leg (lift head slightly, but look down at
floor). Hold for 10 seconds. Keep breathing!!
3. Repeat with right arm and left leg.
4. Alternate for 4 sets each side.
Abdominal Exercises
*******************
Here are a few of the best abdominal exercises:
Knee to Chest - Flat Bench
===========================
1. Sit on the end of a flat weight bench. Lean back slightly, grip the
sides of the bench and straighten your legs out in front of you. Hold
your abdominal muscles tight.
2. Bring your knees in toward your chest SLOWLY, and SLOWLY return to
an extended leg position.
3. If this hurts your back, recline back some more.
Leg Raise and Lower - Flat Bench (Very advanced)
================================================
1. Lie on bench with hands holding on to sides or overhead. Pull
abdominal muscles in, and bring legs up to a 90 degree angle (feet
directly over hips). Keep your knees and feet together for stability.
While holding the abdominal muscles tight, slowly lower legs only
until you feel the lower back lift off the bench. Raise again to
starting position.
2. The degree to which you can lower your legs without your lower back
lifting off the bench is in direct proportion to the strength of your
abdominal muscles. DO NOT try to go further!! Let your abs build up
their strength slowly.
3. If you are holding on to the bench overhead, DO NOT use your arms
to help pull the legs back up!
(A fit male should be able to lower their legs to the floor without
any arch in the lower back. A fit female should be able to come within
6-12 inches.)
Leg Raises over a block
=======================
1. Place a thin block or box (6-12") on the floor (a shoe box on it's
side will work)
2. Lie flat on your back, and get into position by placing one foot on
either side of the box. Keep your back and head firmly on the floor,
and support your lower back by placing your hands under your buttocks.
3. Tighten your abdominal muscles and lift your legs until they are
just over the top of the box, feet and knees together for stability.
Bend your knees slightly.
4. Without twisting your torso or pelvis, alternate lowering your
heels to the floor on the right, lift up over the box and lower to the
left. Keep your abs tight at all times, and remember to breathe!
Side-to-side knees to floor
===========================
1. Lie on your back, arms out to sides, palms down.
2. Bend legs so that knees are directly over hips, and a lower legs
extended directly out from knees (45 degree angle at hips and knee).
Keep knees and ankles together for stability, but do not cross ankles.
3. With abdomen tight, SLOWLY lower knees to the right until they
touch the ground. Control the lowering of the knees with your
obliques. SLOWLY lift the knees back up over hips, using your
obliques, NOT momentum.
4. Repeat to the other side.
5. Make sure you keep the 45 degree angle from knee to hip. Make sure
you perform the movement slowly. Use your hands only for stability -
no assistance. Breathe!!!
6. 12 repetitions (both sides = one rep)
Abdominal Wheel
================
(You can find these at Walmart or a Sporting goods store for an
inexpensive price, if you are interested.)
1. Kneel on the ground and grip the handles of the wheel in each hand.
Contract your abdominal muscles by pulling your belly button toward
your spine.
2. Exhale as you slowly glide forward to a stretched out
position.(Don't stretch out any farther than the strength of your abs
can hold you...meaning...do NOT let your back arch!)
3. Slowly contract your abdominal muscles and pull your body back
toward your knees as you inhale. Do not arch your back or let your
back sway.
Weighted dumbbell side bends
============================
(If you want to add some bulk to the sides of your abdomen, and create
a "thicker" appearance to your waist)
1. Stand with your feet slightly wider than shoulder width, with a
dumbbell in each hand, palms in, and your arms hanging straight down
at your sides.
2. Bend your trunk to the right as far as possible, using your
abdominal muscles to SLOWLY lower the weight along your thigh. Use
your abdominal muscles on the opposite side to SLOWLY bring the weight
back to an upright position.
3. Repeat on the other side.
4. MAKE SURE you are not twisting the torso, or leaning slightly
forward or backwards. You should really feel the abdominal musculature
working to slowly lower the weight, and then to bring it back up.
5. Perform 2 sets of 12 reps (one rep=both sides)
Bicycle
=======
(The bicycle exercise has been cited as one of the best abdominal
exercises. I don't necessarily agree, but who am I to argue with the
research?)
1. Lie flat on the floor with your lower back pressed to the ground.
Put your hands beside your head.
2. Bring your knees up to about a 45-degree angle and slowly go
through a bicycle pedal motion. Touch your left elbow to your right
knee, then your right elbow to your left knee.
3. Breathe evenly throughout the exercise.
====
Again, please make sure you balance out your frontal workout with
some exercises for your lower back and hamstrings like Deadlifts and
Bent-over rows. Otherwise, your body is going to take on that rounded
look of weightlifters who are only concerned with their pecs and abs!
==
Creatine?
********
My opinion is that you do not need it, but it is up to you. My son
used it sporadically during his years of hockey training, but it was
mostly a waste of money. He was able to bulk up and maintain speed and
strength just as well without it.
You can refer to some questions and answers about creatine usage at:
http://www.nutritionalsupplements.com/phosphorus.html
Losing Abdominal Fat through abdominal exercises?
================================================
You know spot-reducing is a myth, right? The only way to lose weight
is through diet and exercise. As a young male, you are at a GREAT
advantage. You will probably see most of your extra pounds melt away
as soon as you start strength training rigorously.
===
Abdominal exercises can be done everyday if you want. I have left the
repetitions up to you. Since you are just starting out, you will have
to feel your way through them. Once you are comfortable performing
each exercise, you should not have to do more than 15 minutes per day
of ab work.
I hope these exercises give you the definition you want, and, most
importantly......... impress your gal!
umiat-ga |
,
0 Comments
)