Upper Ab Workout Tips

Upper Ab Workout Tips


The image of pop icons and famous personalities has made the public want more than just a flat tummy. To get into the trimmed stomach group, you?re going to need to perform specific exercises to get those abs in shape. But that's not all there is to it. The rectus abdominus is the single muscle that we know as the abs. To get that six-pack you always wanted, you?re going to need to target that. When it comes to toning the upper abs, the first word that you can think of will be ?crunches?.

Not all crunches works your entire ab for some of them focus only on one area. When working your retus abdominus, you have to balance your ab workouts by targeting both upper and lower abs. The good thing is that the tricks in doing these crunches are fairly simple. Crunches that require you to move your upper torso will target the upper abs, while those that will have you move your legs and hips will work the lower abs.

If you feel you need to tone your upper abs more than your lower abs, then you can do specific upper ab workouts. Crunches can be performed differently to achieve this. A few variations of the crunches are as follows:

UV Crunch: Compared to the name, sunshine is not required for this exercise. The UV crunch is a variation of the crunch that will require flexibility on your part since you will need to assume a letter V position, or U if you are more flexible. The starting position is done the same way you would do a basic crunch, only with your legs elevated either at a 45 degree angle or a 90 degree angle for the V and U crunch, respectively. Perform the crunch by lifting your head off the floor.

Frog Leg Crunch: This is done by lying on your back, feet together and knees apart. Perform the crunch by lifting your shoulders off the floor while your hands are behind your head. There are more difficult versions of this kind of crunch ? involving modified positions such as crossing your ankles or extending your arms above your head as opposed to your hands clasped behind your head.

Semi-Crunch: The difficulty level of this crunch is a notch higher than the others. You can incorporate this to all kinds of crunches; with the basic position be lying on your back with legs together, hands behind your head, knees bent and pointing upwards. Perform the crunch by lifting your head off the floor; when you come back down, your head and shoulders shouldn?t touch the floor.

To ensure that your abs are the focus, crunches are always the best option. The whole abdominal muscle is put to work with any kind of crunch you do. With slight modifications to these crunches, you can get the lower or upper ab workout that you need.

The Advantages Associated With Having A Personal Fitness Trainer


Joseph Pilates developed the Pilates exercise model as early as the second decade of the 20th century. The essence of this form of physical training is the insistence on the strengthening of the core muscles and the increase of body flexibility. People who somehow suffer because of their physical condition love the benefits of aerobic fitness Pilates exercise because of the adaptability it brings along: thus, seniors, pregnant women, people who have to recover after a physical trauma, can practice a Pilates exercise rewardingly. Plus, the advantages of the method are within reach for any person who just wants to improve personal health condition.

Any Pilates exercise relies on the use of the core muscles, which are made of the deep abdominal and back muscles. The thing is that if you manage to strengthen these muscles, they will work greatly with the other superficial muscles that support the spine, ensuring movement. Hence, the health of the entire torso is influenced by the condition of the core muscles. And here we have the explanation for back pain alleviation that results after constantly participating to Pilates exercise programs.

The unique Pilates exercise technique focuses on the importance of correct work out without any insistence on movement repetition. If each and every exercise is performed with precision and completely, the results will be incredible. The integrative approach is essential, meaning that with a Pilates training session you will not work only the back, shoulders or abdominal muscles, but the entire body will receive attention and proper care.

Balance at a slow pace, this is what defines a good Pilates exercise, hence, anyone can train like this, no matter the individual physical condition. Then, training provides a certain torso stability which has a direct impact on the movement flexibility, the posture, the balance and the health of the muscles. Mention must be made here that it is recommended to practice any Pilates exercise program under the guidance of a professional trainer.
The Benefit Of Pilates Exercise Programs

Instead of the traditional physical therapy, many people with physical challenges and post-traumatic sufferance, can join some form of Pilates fitness training program and work with a certified fitness trainer on regaining good health. Statistics indicate that the recovery rate of people symptoms of physical trauma is higher for those who use the Pilates health scheme. The adaptability and flexibility of the exercises allows every trainee to evolve at a personal pace without difficulties at all. There is total safety, the physical pain is not a problem and the costs of such fitness exercise programs are usually affordable. Do it for your health!

An Ab Workout For Every Level


The abdominal muscles are without a doubt one of the most difficult muscle groups to sculpt. Many perform crunch after crunch with no results. Instead of wasting your time on ab exercises that aren't working for you, follow this ab workout guide, do cardiovascular exercise at least 4 times a week and eat a healthy diet, and you will begin to see definition in your abs over time. This ab workout will be worth your time! Remember to increase your reps or sets as the ab workouts become easier.

Beginner Ab Workout - Try 3 sets of 10 reps for each exercise.

Basic Crunch - Lie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position.

Reverse Crunch - Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position.

Intermediate Ab Workout -Try 3 sets of 8-10 reps for each exercise.

Toe Touchers - Lie on your back on the floor on a mat. Elevate your legs straight up into the air and point both of your arms straight up into the air as well having your body form a sort of giant "U." Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward, touching your toes with your finger tips. Remember to let your abs do the work.

Scissor Kicks - Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Advanced Ab Workout

Flat Bench Leg Pull Ins - Sit on a flat bench with your legs off the end. Place your hands to your sides, grasping the edge of the bench with each hand. Extend your legs straight out and lean your back at a 45 degree angle. Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion. Continue until muscle fatigue.

Side Bridge - Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great sports specific exercise. Increasing your time as you gain strength.

Tips For Ripped Muscles


Summer is almost here, and it's time to kick back and relax under the sun. It?s time for the beach, barbecue parties, and for most real lifters these activities also mean one thing: It is time for the clothes to come off and to show off that rock hard body they have been working on all year. Who wants to walk around with a flabby physique, and for the next couple of months, all of those real muscle builders will be moving into ?get ripped? mode.
However, how do they ordinarily try this?

It is really quite simple. They ease up the weights and complete increased repetitions.

This has usually been a largely normal way of ?reducing fat? and if you talk to the majority of trainers in the gym they will advise you that ?heavy weights build up the muscle and reduced weights define the muscle?.

So, what is the reality behind the ?reduced weight and increased reps? way of achieving a sculpted body?

It's absolutely and totally SO WRONG!

It could not be further from the reality. In reality, there is no plausible basis for this method of exercising at all, and whomever thought up this utterly silly method of exercising has made the vast majority of muscle builders to squander their time and impact their results in the gym.

Allow me to straighten this up once and for all: You CANNOT 'spot reduce'. Put another way, it is completely unachievable to focus on weight reduction from a individual part of the body. Carrying out bench presses with reduced weight and increased reps won't cause you to burn fat off of the chest or make it to appear harder and more sculpted.
Each time you hold a barbell, dumbbell or cable, the goal is to create as much muscle increase as possible. There are no particular, secret bodybuilding training routines that will define the muscles or make them become more defined.

Exercising with weights builds muscle mass, period.
Therefore, how in particular do you define a muscle?

The simple method to define a muscle is by reducing your body fat>/a> levels so that you can make your muscles more obvious. Decreasing body fat can be met by two methods:

1) Adapt your diet.

You must lessen your overall calorie consumption to approximately 15 times your bodyweight and concentrate on eating smaller meals more often during the day. This will keep your metabolism easily raised all the time and your body will burn fat constantly. Control your consumption of saturated fats and simple sugars, and concentrate instead on eating good sources of protein and low glycemic carbs. It is also critical to keep your water consumption high at a level of around 0.6 oz for every lb of bodyweight.

2) Execute good cardio exercise routines.
Forget about the usual way of temperate intensity cardio in 30-45 min periods. If you like to make the most of your body?s fat burning capability and also reduce the muscle reduction which certainly goes along with a fat burning cycle, concentrate on shorter cardio exercise routines carried out at a peak level of intensity. These types of exercise routines will boost your resting metabolism through the roof and will let you burn the greatest quantities of fat even as you are resting. I suggest 3-5 high-level intensity cardio sessions every week, spaced at around 8 hrs between your weight exercise routines.

It's as simple as that, people. Forget the idea of ?reduced weight and increased repetitions? and hurl it out. Following this misguided way will only make you to reduce muscle bulk and strength, and won't help you in burning fat or defining your body.

All you are required to do to sculpt those rock hard muscles by the summer time, is the following:

1) Exercise with heavy weights and low reps to increase maximum muscle bulk.

2) Adapt your diet and carry out cardio exercise routines to reduce body fat and develop evidently harder and better sculpted muscles.

Period.

See ya on the beach!