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Ultimate Abdominal Workout

12:26 PM, Jul 17, 2012   |    comments
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Blair Moreau - Abs workout

(MERCY HEALTH PARTNERS) - In the world of physique consciousness, the six-pack abs seems to be the end goal of all workout programs. While a good low fat diet and cardiovascular exercise are important to achieving this goal, a few extra laps around the football field and a breakfast of low fat yogurt and banana won't do the work alone. If you are serious about a six-pack you're also going to need to do some abdominal exercises. Here is an awesome beginner program:

• The Bicycle targets the rectus abdominis (six pack) and obligues (waist)- Lie face up and place your hands behind your head, lightly support it with your fingers. Do not pull and strain your neck. Bring the knees to the chest and lift the shoulder blades off the floor. Again do not pull on the neck. Rotate to one side bringing the opposite elbow to the opposite knee as you straighten the other leg. Switch sides and continue alternating sides until you do 10 to 15 reps.
• Vertical Leg Crunch targets the rectus abdominis and obliques - Lie on the floor and extend the knees straight up with legs crossed. Place your hands behind your head for support; do not pull/strain the neck. Contract the abs to lift the shoulder blades off the floor, as if trying to reach the chest to the feet. At the top of the movement imagine bringing the belly button towards the spine. Lower to the starting position. Do 10 to 15 reps.
• Reverse Crunch target rectus abdominis - Lie on the floor and place hands on the floor. Bring the knees toward the chest until they're bent at 90 degrees. Contract the abdominal muscles to curl the hips off the floor, reaching the legs to the ceiling. Lower to the staring position and do 10 to 15 reps. It is a very small movement so try not to swing your legs to create momentum.
• Plank builds the stabilizer muscles in the abdominal and back area. - Lie face down on the floor, resting on the forearms. Push off the floor, raising up onto the toes and resting on the elbows. Keep the back straight and flat; try to keep in a straight line from head to heels. Contract your abdominals to prevent you rear end to stick up or your middle area to sag. Hold for between 20 and 60 seconds.

Add these abdominal exercises to your training program and experience great strengthening in the middle area.

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