Friday, August 21, 2009

Abdominal Exercises For Beginners

The abdomen contains the muscles that most beginners, struggle with it a long time to develop and need a little body fat to be seen. The abdominal muscle group is composed of three main muscles:

1. Rectus abdominis - commonly known as ABS, is a great plan muscle that extends from the chest wall below the pubic bone.

2. Abdominal oblique - commonly known as the Obliques, this muscle is diagonal along the side of the mid section from the lower ribcage to the pubic area. The interior is located below the external oblique oblique.

3. Transversus abdominal - is a thin strip of muscle that runs horizontally through the abdomen.

You can target these muscles effectively by executing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abdomen.

2. Tilt the pelvis - 3 sets of 15-20 year reps.This focus on the lower abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the Obliques.

As with all exercises you need to take care of scheduling specific body parts. To begin to incorporate your abdominal exercises in a program similar to one suggested below:

Day 1: biceps, back, Abs

Day 2: Hamstrings, shoulders, Abs

Day 3: Quads, forearms, calves

Day 4: triceps, chest, abs

For the first two weeks of a full set, but then add one set each week for a maximum of three. At the end of three months, you're ready to move to more intensive intermediate level exercises.

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