By Nitin Chhoda
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.
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 mat, 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 mat. 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 mat, on all fours, with your elbows touching the mat 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, lower back and abdominal muscles. Since it involves so many muscles, it's 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, so 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 physician's clearance before beginning a fitness program. This is especially important if you are 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 abdominal muscles. Your technique may be improper. Learn the right exercise technique from printable exercise charts or consult a certified personal trainer.
Source: physicalfitnessarticles.net
