Ab Workouts That Give You Hard Ripped Six Pack Abs
by Vince DelMonte
When trying to achieve the illusive six pack, it' easy to
get confused by all the "best ab workouts" available. You'll
likely notice that there a multitude of ab workouts to
choose one, so deciphering which ones will work the best can
be tricky.
The thing to remember is that whenever you are trying to
work your core, everything works, for a certain period of
time. Everything from high reps, low reps, weighted work,
bodyweight work, stability ball exercises, and BOSU ball
exercises - it all works until your body adapts and says,
"This is easy, I'm not going to change unless you give me a
new reason to adapt."
Your ab training should be progressed from stable floor work
with your body weight to a unstable surface with weighted
work. Progressing to movements that will reduce your base of
support as much as possible are the best ab workouts because
they will call into play all the muscles within the core,
especially those really deep that stable floor work can not
target.
Such examples of floor ab exercises that would do this would
be crunches, sit ups and leg raises. Eventually you want to
do these same exercises against gravity, then a load and
then on unstable surface like a stability ball. Body weight
exercises like "front planks" and "side planks" should be
the foundation of a core program and progressed to one arm
planks in the frontal and side planes and then eventually on
a stability ball or BOSU ball for further recruitment.
The best ab workouts to make your abs "pop" would be a
variety of weighted movements. I'm sure you've skinny guys
with a flat stomach but no "eye popping" abs, which is
because they have not developed the actual abdominal muscle,
just like every other body part. Part of getting nicely
chiseled abs is going to be developing the muscles
underneath the fat, and weighted ab crunches with cables or
on a stability ball with a heavy dumbbell will do this best.
During all your ab workouts be sure to get a full stretch
during the eccentric phase of your ab exercises. Going
through an entire range of motion on the way up (if doing a
crunch on the floor or ball) is not necessary, however, you
should be "crunching" your upper abs onto your lower abs
during each rep to maximize the burn, recruitment and full
development.
The one weighted exercise you will not find in my programs
is weighted side bends, as this could make you look wider in
the waste, distracting from creating a lean image.
One concerning question most people have is regarding lower
ab workouts, typically the most troubling spot. Yes, hip
flexion (emphasis more so on lower abs) is important to
perform and should be done first in the workout but the
reality of the matter is that you cannot specifically
separate your abs into upper and lower components. Whenever
you perform any type of ab movement you should automatically
be focusing on working both the upper and lower portion at
the same time.
Good exercise to definitely direct a little more force into
the lower area would be the progression of lying leg raises,
lying leg raises on a incline and eventually hanging leg
raises fully vertical. Lying leg raises on a stability pull
is also an extremely challenging and advanced exercise to
create razor sharp abdominals.
Finally, the last thing to consider is when you are going to
perform your ab workout is training frequency. Again,
generally speaking, the more the better assuming your
abdominals have recovered. Whether you want to perform it at
the end of your workout, before your workout, during your
workout or on a day of it's own is up to you. My ab workouts
incorporate all methods depending on if you are a beginner,
intermediate or advanced. Some theories of that warn you not
to start with abs is because abs work as a synergistic
muscle for so many of the other exercises you'll do, if you
pre-fatigue them before the start of the workout, you may
not progress as much during the rest of your workout. I
don't agree with this and if you're abs are your weakest
link then they should be given first priority when you are
the most fresh, the start of your workout.
Incorporating a specific ab workout is only a small part of
the battle - diet, lifestyle and overall caloric expenditure
through weight training and cardio are the true building
blocks to creating a sexy and desired mid section. - 15668
Vince DelMonte is the author of
(http://yomimedia.6packquest.hop.clickbank.net/?tid=6PACKQTA)
Your Six Pack Quest. You can visit his website to learn more
about getting
(http://yomimedia.6packquest.hop.clickbank.net/?tid=6PACKQTA)
six pack abs.
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New Unique Article!
Title: Ab Workouts That Give You Hard Ripped Six Pack Abs
Author: Vince DelMonte
Email: loopmatthew@hotmail.com
Keywords: abs,6 pack,six pack,flat abs,flat stomach,belly fat,fatburner,lose weight,losing weight,weight loss,obesity,mens issues,womens issues,health,fitness,obesity,women,men,exercise,fitness
Word Count: 764
Category: Health & Fitness:Weight Loss
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