Fitness is synonymous with a flat lower abdominal region. Regarded as the aesthetic center of the body, the abdominal region is of vital importance to health and well being. It is important in digestion and stability of the lower back. The muscles of your midsection are not isolated; they weave through your torso like a web of tissues and all muscles need to be trained in a balanced manner. When your abdominal muscles are weak, the muscles of the buttocks (the gluteus maximus) and the back of the thighs (the hamstrings) have to work harder to keep the spine stable. The secret to developing great abs lies at least partially in ignoring conventional wisdom. For starters, treat your body as a complete unit rather than over emphasizing the waistline. The most common mistake made by most individuals is doing hundreds upon hundreds of abdominal exercises, but neglecting other calorie burning cardiovascular exercises. This includes walking, cycling, swimming, jogging etc. Strength training for the lower and upper body boosts metabolism, which is critical to low body fat. THE 3 KEYS TO A TIGHTER MID-SECTION. 1. Eat A Low-Fat Diet. 2. Regular Aerobic Exercise. 3. Perform Specific Abdominal Exercises To Firm And Tone The Abdominal Muscles For 5 Minutes Everyday. THE BEST EXERCISES FOR LOWER ABDOMINAL TONING The following exercises must be done 4-5 times a week, and the entire routine takes 6-8 minutes to complete. For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. These exercises can be done at home, without cost and equipment - this is a free home abdominal workout! Complete the routine at least 2 times a week and you will see results within the first few weeks. These numbers are general guidelines. For best results, consult a personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program. Reverse Curls Lower Abdominal Muscles. Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Lying Scissors Lower Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat as required. Side Crunches Oblique Abdominal Muscles. Starting Position: - Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body. Make sure your shoulder blades are evenly flat against the floor. Movement: - Exhale as you bring your upper body off the ground. This involves a contraction of your oblique abdominal muscles. Repeat the required repetitions. Switch your legs to the other side of your body to work the opposite side. Abdominal Crunches Upper Abdominal Muscles. Starting Position: Lie flat on your back. Bend your knees and hips. Place your feet flat on the floor. Gently clasp the hands behind the head, with the elbows pointing outwards. Movement: Inhale before you begin. Exhale as you curl up slowly pulling your head, neck, shoulders and upper back off the floor. Remember to keep the chin away from the chest. Keep your lower back on the floor throughout the exercise. At the upper limit of this movement, "crunch" or squeeze the abdominal muscles by holding the position for 1 - 2 seconds. Slowly release the curling motion, and inhale as you return to the starting position. Repeat as required. Bicycle Crunches Oblique Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your knees bent and hands behind your head. Raise your knees into the air. Movement: Exhale as you alternately bring your elbows towards the opposite knee while crunching your upper body off of the matt. Inhale as you lower your legs back down to the starting position. Repeat as required. Lying Face Down Plank Lower Abdominal And Lower Back Muscles. Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this plank position with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Since it involves so many muscles, it is strenuous in nature. Lower the hips slowly down to the mat. Repeat for 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point). 10 TIPS TO SUCCEED IN YOUR ABDOMINAL TRAINING PROGRAM 1. Get a medical evaluation and a complete physicians clearance before beginning a fitness program. This is especially important if you're over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, or have chest pains or shortness of breath. 2. Eat a healthy, balanced diet at all times. Avoid gimmicks and fad diets. 3. Start your days smart by working out before breakfast. Research has shown that those who exercise in the morning are most likely to stick with an exercise program. 4. Do not do too much too soon. Try to stay within your limits, and only do what can be sustained. 5. Have a specific objective in mind when starting a new routine. Everybody wants to "lose weight and get in shape." Try and reduce your waist measurement by 1 inch in the next 6-8 weeks with the strategies in this article. 6. The fitness program must fit your life. You should be comfortable with what you do and enjoy it. 7. Challenge your body every single time! Mix up the routine. 8. Get a workout partner, someone who motivates you. 9. Always warm up and cool down. 10. Stop if you have pain in the neck, lower back or abdominals. Your technique may be improper. Learn the right exercise technique from printable exercise charts or consult a certified personal trainer. Nitin Chhoda is a renowned personal trainer, columnist, radio and TV personality and trains clients in 12 countries online from www.phonefitnesstrainer.com Would you like a free $ 250 package ?- Nitins bi-monthly fitness newsletter, free exercise routines for lower abdominal toning exercises, free sample diets, grocery shopping lists, online books and unlimited email support from Nitin all FREE for a limited time, register today at www.toningforwomen.com |
