How To Build Abdominal Muscles
It is important to keep in mind when performing an abdominal workout that doing more is not necessarily better. Doing lots of training wont make a six pack magically appear – you need to get your body fat below 8% before that will happen. Concentrate on contracting your abdominal muscles as tight as you can when training them in order to cause them to fatigue quicker.
Muscles used: Upper abdominals
How to do crunches: Begin by laying flat on the ground with your knees bent and feet apart. Place your hands either softly behind your head or crossed on top of your chest.
The aim of this exercise is to curl your upper torso forward so that your ribcage comes toward your pelvis. Hold the rest of your body in a stationary position and do not sit up completely all the way. Instead only sit up a few inches off the ground and stop once you’ve reached maximum contraction in your abdominals. You should exhale as you curl up and inhale as you lower in a slow motion.
Incline twisting sit ups:
Muscles used: Upper abdominals, outer oblique’s
How to do incline twisting sit ups: This exercise is typically performed on a short incline board sometimes refereed to as a roman chair. The exercise starts when you lean back creating maximum tension in the abdominal muscles. When you can feel the tension use your abdominal muscles to crunch forward. When you bring your body forward twist your torso to one side. If your performing this exercise on the ground then twist to one side or the other as you crunch.
Muscles used: Lower abdominals
How to do reverse crunches: This exercise is similar to leg raises, but the difference is that you are on an incline bench and should keep your knees bent. Lie down on your back on an inclined bench and hold onto the top of the bench. I aim of the exercise is to raise your pelvis up towards your rib cage by contracting your abdominals. Exhale as you crunch up and the lower your legs slowly as you inhale.