5 Abs Exercises for a Ripped Midsection
Author: Kathy Mitchell
One. Two. Three. Four. Five. Six… Nothing equates to fitness more than having that precious six-pack. Attaining those abs does not easily happen overnight; rather it is the result of hard work and perseverance. A strong core is essential in doing any exercise.
However, spending hours every day doing a series of exercises may not give you the results you want. What you need to do is target those areas, specifically your core, with a mix of abs exercises to achieve what you have always desired.
Everybody has abs; the problem is that they have too much belly fat covering those muscles. It’s good to know what muscles you are targeting. Your core muscles, specifically your rectus ab-dominis, external oblique and intercostal. Aesthetics wise, your abs are the focal point of your physique.
It’s all easier said than done. You may get a lot of six pack advice from your friends and gym buddies like what types of abs workout you need to do or achieving the same through supplements. Through rigorous exercise, you may also get a few aches here and there. Muscle soreness is normal, especially if you’re doing non-stop core exercises. But if the pain is too sharp, any form or kind of exercise should be stopped. Vitamins for joint pain may be taken to avoid the unnecessary pain caused by your exercise. A few of these vitamins are:
- Fish Oil
Fish oil contains the Omega-3 Fatty Acid that also plays a significant role in keeping your joints healthy. These fatty acids help prevent certain enzymes from damaging your joints while reducing inflammation.
- Calcium and Vitamin D
When it comes to your bones and joints, calcium is one that rings a bell. It is an effective nutrient to reduce joint inflammation and pain. Vitamin D, on the other hand, promotes the ab-sorption of Calcium in your body.
- Glucosamine and Chondroitin
Glucosamine and Chondroitin work hand in hand to rebuild bone and prevent cartridge wear and tear. They also help with inflammation when joint pain occur.
Lose the Fat and Develop your Core
As mentioned, the layer of fat on your belly is the problem; by getting rid of that fat, you’re one step closer to the prize. Eyes on the prize…
Just because you are training your muscles and see the difference, doesn’t mean that your fat is reduced. Now that you know which core muscles need to be developed, it’s time to get started.
Some exercises aren’t classified as “ab exercises” but still build and strengthen your core. Developing your core is one of the most important things you should do to achieve that total-body muscle growth.
Here are a few effective exercises for your abs:
1. Cable Crunch: 3 Sets, 12-15 Reps (30-45 Seconds Rest)
This exercise targets the entire rectus abdominis or your abs. By doing twisting reps, your obliques may also be targeted. To do this, simply touch your right elbow to your left knee, then a regular straight rep and vice-versa.
2. Chaptain’s Chair Leg Raise: 3 Sets, 12-15 Reps (30-45 Seconds)
Targeting the rectus abdominis and your obliques, this exercise is considered one of the best in developing both muscles.
Stabilize your body on the chair and grasp the handles. Your whole body should be able to hang freely with your back supported. Remember to always keep your feet together while positioning your legs. Smoothly and slowly contract your feet and bend towards the midline and crossing the same over to one side of the body.
3. Hanging Leg Raise: 3 Sets, 12 Reps (30-45 Seconds Rest)
Similar to the chair leg raise but requires more stability. Starting with hanging from a pull-up bar, contract your abs and tuck your hips. With bent knees, slowly work to having straight legs using only core strength. You may have the option to add dumbbells for weight. Lower slowly to keep your core muscles engaged.
4. Air Bicycle Leg Raise: 3 Sets, 12 reps (30-45 seconds Rest)
Though this may look simple, it’s a good core exercise for training your obliques and TVA.
While lying down, position your arms behind your hand with legs straight. While raising one knee towards your face, alternate it to the opposite elbow and knee. Once you feel that your abs are contracted, lower back and repeat.
5. AB Wheel Workout
This is a great use of a workout gadget that effectively trains your core. While holding the Ab Roller with both hands, kneel on the floor and place it in front of you. Slowly roll out the ab roller until your body stretches out into a straight position. Pause for a while and then start pulling yourself back and breathe out.
Although there are various workouts that target your abs, by doing these 5 abs exercises, you are on your way to having a ripped midsection. Ab training is hard, but it’s not complicated. Do a combination of weighted and unweighted training. Train frequently: by doing a combination of compound and isolation exercises, you can achieve optimal training frequency. You don’t need to train every day for your ab exercises, put some rest days in between to avoid over-training and unwanted joint pains.
Progress is key! Since strong is the new sexy, the aim should be to come out stronger and fitter over time. Yes, over time. Though many would want to see results in a short span of time, training and losing the fat is essential. Modify your diet, and it will be the easiest way to lose some of that fat.
Now that you’ve seen some of these ab exercises choose the ones that let you complete the target number of reps. Choose the exercise that requires the highest strength levels, as you don’t want to do those when fatigue slowly take its toll on you during the workout. Don’t forget to choose a well-rounded workout that targets not only your rectus abdominal, but also your other core muscles.
Through routine workouts and constant training, your abs are sure to develop. The belly is the place where the most stubborn fats are located. Don’t wish for an overnight success. Don’t forget that you need to pay attention to your diet. Give yourself time – stick to a diet plan that works while maintaining a workout routine that works.
Author’s Bio: Kathy Mitchell – is a writer and avid researcher on the subject of Health and Fitness. She likes to go out with her friends, travel, swim and practice yoga. In her free time, you can find Kathy curled up reading her favorite novel, or writing in her journal. To know more about her follow her on Google+, Facebook and Twitter.
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