Warming up prior to every weight
training session is an absolute must and should
never be missed. The warming up phase increases blood
circulation and gently prepares and stretches the muscles
tendons and ligaments in a controlled fashion prior
to the main body of the workout. All of this means that
once you have warmed up your muscles you will be able
to lift heavier weights than from cold without the risk
of injuries. Everybody wants a firm mid section and
summer will be up us shortly so lets get started and
get those washboard abs!!
Leg Raises
The starting position is laid flat on the floor
with your arms stretch out above your head. Your legs
should be outstretched in front of you with a 20 to
30 degree bend at the knee ankles together. Keeping
your head and back firmly on the floor raise your legs
up 12 inches off the floor and tense your abdominals
in that position for 2 seconds. Lower your legs but
do not rest them on the floor, keep them 2 inches above
the floor (this keeps the tension on the abs) hold this
position for 1 second, then raise the legs to 12 inches
above the floor and repeat the cycle for initially 10
reps. You will find that as you perform this exercise
more often hat you will be able to do more reps, keep
increasing the reps to get the burning feeling in the
abs.
Crunches
This is another great abdominal builder when
performed correctly.The starting position is laid flat
on the floor. Place your hands to your ears and touch
gently and keep them there all through the exercise.
Bend your legs at the knees to about 90 degrees, ankles
together feet initially flat on the floor. Raise your
head 2 to 3 inches off the ground keeping a distance
between your chin and chest large enough to fit a tennis
ball it is important that you maintain this gap all
through this exercise. Now raise your legs and simultaneously
raise your head in an attempt to touch your knees tense
your abs as you do so. Hold this position for 1 second
then return to the starting position but with your legs
just off the ground and your head 2 to 3 inches off
the floor and repeat until you are unable to do any
more, perform 3 sets of this exercise
Knee-Raises
The starting position is to sit on the end
of a flat training bench. For optimum results have your
body at a 45 degree angle with your hands firmly grasping
the sides of the bench. Extend your legs downwards in
front of you ankles together so that your legs are in
the same line as your body, feet just above the floor.
Now simultaneously bring your knees up as far as you
can towards your chest by bending your legs tensing
your abs as you do so and hold for 1 second. Lower your
legs to the starting position and repeat until you are
unable to do anymore reps do 3 sets of this exercise.
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