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Abdominal exercisesBodybuilding & weight training guideWhat are the first things we all think of when the word bodybuilding is mentioned, rippling arms, a big chest and of course that washboard stomach, the well toned six-pack. Nothing enhances the body more than that six pack but to get it you will have to put in a lot of effort and devise a well planned exercise routine. So which exercises will help you achieve your goal? Listed below are some of the more common one you should fit into your daily workout: Knee ups This is a simple but very effective exercise for defining those abdominals, sit on your exercise bench with your legs out in front of you, without letting your feet touch the floor. Slowly pull up your legs and your knees up to the chest, making sure you squeeze the abdominal muscles tight as you do. Hold your position like this for around 2 seconds then very slowly let your legs back down to the starting position. Knee raises This exercise involves the use of a chin up bar and is another great way to tighten those abdominals and get you on your way to achieving that six pack. Take a firm hold of the overhead chin up bar making sure your hands are spread apart wider than the shoulders, with your feet off the floor supporting your body weight, try not to rock or swing. Slowly bring your knees up towards the abdomen until they are at a 90 degree angle, tense the abdominal muscles as you do and hold for about 2 seconds before slowly letting the legs back down. Crunches Lie down on the floor and place your feet on the floor with your legs bent slightly, slowly lift your shoulders up off the mat with your hands firmly behind your head, pause for a moment feeling the pull on the abdominal muscles. Try to make the movement as smooth flowing and natural as possible without pulling your neck upwards. The cycle Lie on the floor locking the fingers together behind the head, slightly raise your legs and bring them towards your chest, lifting the shoulders up off the ground. Straighten your left leg out to a 45 degree angle while twisting the upper body slightly to the right, bring the left elbow to meet the right knee, swapping legs and elbows continue this cycle motion for 12 to 16 reps. |
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