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>WLE Course #9< Solid Abdominals

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Hello,

Welcome to the 9th issue of the weight lifting course

One of the first body parts noticed, and admired, on the beach or in swimming pools is the abdominal region. It is also perhaps the only muscle group in our body that we would prefer to be more defined rather than bulky, more toned than massive is the abdominal muscle group

Solid abs would not be as admired and appreciated if they were not deemed as the hardest muscles to train. Indeed even the most athletic and well built amongst us often have a hard time developing the so-called six pack. It is for that reason that you must treat your abdominal muscles differently from the other muscle groups in your workout routines. While working any other muscle once a week proves to be sufficient, you must work your abdominal muscles more frequently: 3 or 4 times a week, preferably on alternating days.

The abdominals can be divided into two general areas: the rectus abdominis (the middle portion of the abdominals) and the external obliques (at the sides of your body). Your workout routine should concentrate equally on the obliques (which for some unknown reason are almost entirely overlooked by many people) and the rectus abdominis.

The first exercise you should incorporate into your routine is the old fashioned crunch. Lie flat on your back with your knees bent at a 90 degree angle, either in the air or resting on a bench. Make sure you place your feet a couple of inches apart and point your toes inward. Place your hand either behind you head or across your chest (if you place them behind your head make sure to resist the urge to use your hand to propel yourself up). Bend your back as you contract abdomen until your body is about an inch or two from your legs. Make sure to exhale as you contract your abdomen muscles and inhale as your muscles contract. The second exercise, although rather challenging, is very effective when done on a regular basis. The Hanging Leg

Raise involves hanging from a bar with your legs straight down. While keeping your legs straight raise them until they are approximately 90 degrees to your body. At this point try holding them in that position for about a second and proceed to slowly (and in a controlled manner) lower them until they are vertical again.

As mentioned above, the obliques should also be addressed in your routine. A good exercise that isolates the required muscles is the Lying side leg raise which is done (as the name implies) on the floor. Begin by lying on your side with your legs slightly bent; use your elbow your lower leg for support. Straighten the higher leg and while keeping it completely straight raise it as high as possible. At the highest point contract your muscles and hold it for about a second before lowering it to the starting position. Repeat this set for both legs.

The final exercise I would like to mention here is the cable crunch which can be done using practically and pulley-like device in the gym. Select a proper weight and kneel below a high pulley. With your hands grasp the cable rope attachment and place your wrists against your head (so that your fists are near your forehead). Keeping your hips stationary, flex the waist muscles and bring the elbows (in unison with your head) towards you knees. When you come up to the starting position, be sure to get a stretch in your abdominals.

Working your abdominal and your obliques on a regular basis will bring upon results. Do not get discouraged, and neglect the exercises, if you do not see any results immediately. Being persistent will pay off.

More abdominal techniques, and training exercises you will find at the 9th chapter of "Simple Steps to Get Huge and Shredded" by Shawn LeBrun. Get his book by clicking the link bellow:

=> www.ShawnLebrunFitness.com <=

>> Next: WLE Course #10: The Next Step

All Parts:

- Weight Lifting Course: WLE Course Part One

- WLE Course #2: Basic rules Everyone Should Know

- WLE Course #3: Building an Impressive Chest

- WLE Course #4: Building a Strong Back

- WLE Course #5: Super-Size Your Legs

- WLE Course #6: Pump Up Your Biceps

- WLE Course #7: Build Up Your Triceps

- WLE Course #8: Maximizing Your Shoulders

- WLE Course #9: Solid Abdominals

- WLE Course #10: The Next Step