Get Perfect Abs Now!

There is nothing more impressive than a beautifully defined arrangement of abdominal muscles. It’s amazing how simple anatomy is responsible for something as sought after as the elusive six-pack.

The rectus abdominus is a long flat band of muscle fibers running vertically from the fifth, sixth and seventh ribs down to the pubic bone. A long flat tendon called the linea alba divides the large muscle into left and right halves. It is the three horizontal grooves dividing the muscle into the much-coveted eight-pack that give the tummy a washboard appearance – if your nutrition and training allow. This large muscle is responsible for flexing the spinal column and bending the body. The external obliques are abdominal muscles located on either side of the rectus abdominis and the internal obliques run at right angles to these muscles. These muscles help us flex the rib cage and pelvic bones.

The muscles that have nothing to do with abdominal musculature but keep popping up at the wrong time and fooling us are the hip flexors. These muscles bring the legs and trunk toward and away from each other. Many people think when they are doing sit-ups they are working their abdominal muscles, but often what happens is they wind up working the hip flexors instead.

Is isolation possible?

One common question is, “Is it possible to isolate just the upper or lower abs?” Often when training, a strenuous effort is made to focus on either the upper or the lower abs even though the abdominals are one giant slab of muscle fed by the same supply of nerves. When you train abs, every segment is involved to a lesser or greater degree but you can perform certain abdominal exercises that focus on the lower abs more so than the uppers. So the answer is “yes.”

Heavier weights, better abs?

There is something to be said for adding resistance to your ab moves. The extra weight delivers a more intense workout to the unsuspecting muscle. Using resistance requires you to concentrate more on your technique, which should therefore be perfect before you attempt any weighted exercises. You will need to put your mind into the muscle before you load up. As you exert yourself don’t rush the workout, but perform each repetition with control.

Chase it with clean eating

No amount of isolated lower abdominal training will pull your lowers into view if you don’t follow up with clean eating. Lean protein from a variety of meat and meat alternative sources, complex carbohydrates from fresh fruit and vegetables and whole grains, all chased with plenty of water, is the perfect ab-defining recipe.

Add these next five moves into your routine, and you’ll get that flat stomach in no time!



CRUNCH
Target Muscles: rectus abdominis
Synergist Muscles: obliques

Set Up: Lie supine on the floor with your knees bent and your feet flat on the floor. Place your fingers lightly behind your head for support; do not pull on your head. Allow your elbows to flare out from your ears.
Action: Exhale and curl up, shortening the distance between your ribcage and your hips, lifting your head, shoulders and upper back off of the floor. Slowly lower to the start position and repeat.

Do three sets of 15 reps.

REVERSE CRUNCH
Target Muscles: rectus abdominis
Synergist Muscles: obliques, iliopsoas, sartorius

Set Up: Lie supine on the floor with your legs extended in the air directly above your hips and your hands under your hips.
Action: Initiate the movement from your lower abs and curl your hips up off the floor and slightly towards your head. Hold at the top of the movement for a second and reverse the motion slowly to the starting position and repeat.

Do three sets of 15 reps.



BICYCLE
Target Muscles: obliques
Synergist Muscles: rectus abdominis, iliopsoas

Set Up: Lie supine on the floor with your hips and knees bent to 90 degrees and your feet off the floor. Place your fingers lightly behind your head for support, do not pull on your head. Allow your elbows to flare out from your ears.
Action: Exhale and lift your right shoulder toward your left knee as your extend your right leg away from you. Repeat, alternating sides in a bicycle motion.

Do three sets of 20 reps.

 

V-UP
Target Muscles: rectus abdominis
Synergist Muscles: iliopsoas, obliques, sartorius

Set Up: Sit with your hands just behind your hips and your legs extended in front of you. Lean back on your hands and lift your legs off the ground about six inches, keeping     them straight and together. You should be balancing on your butt.
Action: Keeping your back straight and your chin lifted, curl your knees in toward your chest. Slowly return to the start position and repeat.

Do three sets of 12 reps.





FROG CRUNCH
Target Muscles: rectus abdominis
Synergist Muscles: iliopsoas, obliques, sartorius

Set Up: Lie supine on the floor with your hands under your bum. With your legs together extend them away from you. Lift your legs, head and upper shoulders off the ground, this is your starting position.
Action: Exhale and curl up, shortening the distance between your hips and ribcages. At the same time bend your knees allowing them to separate as wide as possible but keeping the balls of your feet together and curl your right knee in towards your right shoulder and your left knee in towards your left shoulder. Hold here for a moment, return to start position and repeat.

Do three sets of 12 reps.