 | Great abdominal develop is important for several reasons. If you would like perfect abs this summer, read on. |
By: Kr!$H
Great abdominal development is important for several reasons. First, a good set of abs provides support for the lower back and will improve overall posture and stability.
Second, a tight midsection keeps us in good health generally, as excess abdominal fat may lead to heart disease and diabetes (particularly in males).
But what do many feel is the most important reason for developing a great waistline, the number one motivator for those who slave away, doing endless crunches day after day? Would you believe pure vanity?
Well, it does make some sense in today's competitive social climate where survival of the fittest is likely to ensure greater success in most spheres, and where a healthier look might signify to a potential employer a more reliable employee.
Rightly or wrongly, this is how society tends to operate. However, most gym-goers don't see it that way, and just want great abs to impress the opposite sex and look their best. And a six-pack chiselled to perfection does look great on the beach or in clothing (a small waistline accentuates the broadness of a man's shoulders and is a sign of beauty for women).
A fully-developed rectus abdominis (the frontal part of the abs, commonly known as the six-pack), transverse abdominis (the section underneath the rectus abdominis), external and internal obliques (the side of the waist), and serratus anterior (the circular shaped muscles that originate on the surface of the eight upper ribs) are a most impressive sight.
A Total Approach
Many feel that training abs requires a few crunches here and there, for three sets of 20-15 reps. Sorry, but this won't work.
The abdominal region is one of those areas that need a fair amount of volume, and a variety of movements to achieve the best, most complete outcome. Given the midsection is comprised of many individual muscle groups, total development requires a complete approach.
For perfect abs from top to bottom, inside and out, I would recommend doing four different exercises per session (these four combined must target all the muscles of the midsection), for 4 sets of 10 to 30 reps. The exercises I recommend (and an accompanying description of each) are as follows:
1. Swiss Ball Crunches (Rectus Abdominis)
This exercise is an excellent way to target all of the muscle of, and surrounding, the rectus abdominis. It also works, to some degree, the obliques.
The great thing about Swiss Ball Crunches is they allow a full extension of the entire abdominal wall while supporting the natural contour of the spine. An intense contraction is maintained with this movement, and full development is the result.
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Click Image To Enlarge.Swiss Ball Crunches.
Video Guides: Windows Media - MPEG - Video iPod
- Sit on a Swiss ball and walk forward until middle of lower back rests on the middle of the ball.
- Place hand across chest or to the sides of head and lower back until back is arched.
- Without resting, use the abdominal muscles to bring upper body to a full contraction.
- Contract abs for one second before repeating movement.
To perform:
2. Bicycle Manoeuvre (Rectus Abdominis & Obliques)
A great way to place continuous tension on the abs (with an emphasis on the lower midsection), the bicycle manoeuvre can be initially quite difficult to perform but is well worth the payoff in terms of even development across the abdominal wall.
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Click Image To Enlarge.Bicycle Manoeuvre (Air Bike).
Video Guides: Windows Media - MPEG - Video iPod
- Lie flat on the floor with lower back pressed to the ground and hands placed beside head.
- Bring knees up to about a 45-degree angle.
- Perform a bicycle peddling motion while touching left elbow to right knee and right elbow to left knee.
- Begin at 30 second of continuous cycling and work up to around two minutes.
To perform:
3. Hanging Leg Raises (Lower Abs & Transverse Abdominis)
This movement really stretches the abs while focusing much of the stress on the lower midsection. Such is the burning sensation (a good sign that something is working) that many choose to use special hanging ab straps.
To View Hanging Ab Straps Products, Click Here.  |  |
Click Image To Enlarge.Hanging Leg Raises.
Video Guides: Windows Media - MPEG - Video iPod
- Grasp a chinning bar with legs hanging down.
- Bring knees close together.
- Use abdominal strength to lift knees toward chest.
- Keep tension on abs as knees are lowered to starting position.
- Repeat.
To perform:
To View Chin Up Bar Products, Click Here. 4. Oblique Sit-Up (Obliques)
This is an exercise I have personally found to be very effective in working the side of the waist to really tighten up the midsection. It provides just the right amount of pressure to tighten and define, but not the excessive stimulation that may result in a thick waist.
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Click Image To Enlarge.Oblique Sit-Ups.
Video Guides: Windows Media - MPEG - Video iPod
- Lie on a flat surface.
- Bend knees and lower legs to one side (one knee on top of the other).
- Place hands behind head.
- Use abdominal strength to bring upper body toward outside knee (in doing this you will perform a twisting motion).
- Keep tension on abs as you return.
- Repeat.
To perform:
The Program
If you want abs of steel, train them twice a week separately.
Remember: the abs are also worked when you train legs, and are used as stabilizers when performing many other movements. Training them specifically any more than twice a week may result in overtraining, and an actual weakening of the core area).
To get the perfect combination of rest and stimulation, a good suggestion would be to have one session comprised of the exercises outlined here performed as straight sets, the other using supersets to increase the intensity.
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 | What Are Supersets? A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. There are various types of supersets, however. Find more definitions in our glossary. | |
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As always, you should aim to increase repetitions from week to week. Always focus on perfect form and aim for the burn. If you chose to train abs twice per week as recommended here, ensure three rest days between sessions.
- Swiss ball crunches: 4 sets x 15-30 reps
- Hanging legs raises: 4 sets x 10-20 reps
- Bicycle manoeuvre: 4 sets x 30 seconds continuous cycling
- Oblique sit up: 4 sets x 10-20 reps
- Swiss ball crunches/bicycle manoeuvre superset (one set of each exercise being one total set). Rest for two minutes before performing second superset.
- Hanging leg raise/oblique sit up superset. Four sets, two minutes rest in between.
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