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Bodybuilding Abdomen (Abs) Exercises
Tricky body part, the most problematic body part, everyone
wants good abs.
The abdomen is the long muscle of your stomach. People think it consists of 6
different parts, hence the term six-pack, but this isn't the case, that is just
the way the muscle is shaped.
Remember no matter how hard you work your abs, or how many sit ups you do
every day, you will not see your abs if you have copious amounts of body fat
obscuring the muscle. You need to have a good diet and nutrition plan along with
an abs workout plan to see your abs results.
Also a myth exists that if you focus workouts on your abs then you will lose fat
faster in that area , this is complete rubbish, you need to lose fat all over
your body for the fat in front of your abs to go.
Well defined abs are a sign of truly being in great shape.
Do all abdominal work slowly and with concentration to extract the best from a
Here are the top exercises for the abdomen
Crunch: Lie on the ground with your two hands behind your head or on your chest. Using your abdominal
muscles crunch your body so that your head and torso raises towards your knees,
rounding your back.
Squeeze at the top of the movement to work the abs.
Slowly return to the start position and repeat.
Reverse Crunch: Lie on the ground with your hands beside your body or holding a
fixed object behind
Lift your legs, bend your knees and using your abdominal muscles curl your lower body
towards your head and squeeze at the top of the movement.
Slowly return to start position and repeat.
Leg Raises: Lie on your back on the floor or preferably on a bench. Place your hands
palms down under
your buttocks. Extend your legs out in front of you and keeping them straight raise them
up over you.
This exercise can also be performed with bent legs for beginners.
Another variant is to perform them on an incline surface which works them even
Hanging Leg Raises: Hang from a chin up bar. Keeping your legs as straight as you can, raise them
slowly up in front of you, hold, and then lower to the start again.
A variant is to keep your legs bent which is easier for the beginner.
Oblique Crunch: This exercise is designed to work those long thin muscles that lie at the side
of your stomach and run from under your ribs to your waist.
Lie on your side. With your legs in place on their side, place your hands behind
your head and looking at the ceiling, slowly crunch your side muscles up.
Repeat for the other side.
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