Picture Perfect Abs
April 21, 2009
Great Abs Just by Training Five Minutes Per Day Three Times Per Week….NOT HARDLY!
But that’s what the makers of the new Ab machines would have you believe.
Do you honestly think you can get tight washboard abs training them on that fantasy workout schedule? If you believe that, I have some land I can sell you in Florida Swamps that’s prime real Estate too!
With all the Hype about getting astronomical results with little to no labor, it’s no wonder Ab rolling, training and coaching machines are selling by the truckloads. Poor unfit consumers are desperately looking for a quick fix for something that took years of ice cream and fudge brownies to create. You didn’t gain that spare semi tire around your waist with little or no effort. Therefore, you will not lose it overnight. If not done properly, you may even injure yourself.
An important training element that is usually overlooked by many of the programs is “muscle balance”. To prevent back injuries you must strengthen your lower back as well as your abdominals. Always work the front and back of your body evenly. An example would be, If you train the front of your arms, make sure you train the back. Bicep curls work the font of your arms, Tricep Press Downs work the back of your arms. This will ensure a balance in strength and development.
To help you shape up your Abs (for real) I created a balanced workout video that is only $14.95 entitled Ab Lab, the Science of Reshaping Your Midsection. I understand what it takes to get a flat midsection. I used to weigh over 170 pounds and was over 32% body fat!
I designed a program that will help you get tight Abdominals without using one piece of exercise equipment. You can do it easily and quickly right where you are. So what are you waiting for? Get on the floor.
Regardless of the body part or exercises you perform always practice muscle isolation.
Muscle Isolation – Always put your energy into the muscle you’re working.
Your exercises will be even more effective.
Victoria’s Ab Training Secrets.
Here are two of my favorite secrets that will help you get you ‘New Abs for the Summer!
1.Breathing and Hallowing. The secret to “shaping” your abdominals.
If you don’t’ breathe correctly and hollow the abdominal wall you can develop a muscular pooch in the lower region of your abdominal muscles. That’s right, your stomach can stick out even more than it already does.
<br.Lay on your back on the floor with your knees bent, feet flat on the floor. Arms at your side. Inhale through your nose to the count 4. as you exhale breathe out through your mouth to the count of 4 completely emptying your diaphragm until your abdominal wall goes flat or hollow. Repeat this for a total of four times. Once you get the rhythm start adding a crunch with the exhalation of air. Put your hands across your chest, focus your eyes toward your kneecaps holding your neck stable. Roll back and inhale to the count of four. The more advanced you get the more repetitions you can perform.
2. Strengthen and Lengthen for Perfect Symmetry
You must stretch the abdominal area as well as strengthen it. You smut stretch the muscle through what is called a full “Range of Motion”. This means you must perform each exercise from beginning to end with consistency. Don’t hold your body in a crunch position for the whole set of exercises.
Start the crunch with your shoulders on the floor, roll up to the count of four and roll back down to the count of two and put your shoulders back on the floor, allowing the muscles to stretch between exercises.
You will read and see many suggestions of holding the exercises for long periods of time. I don’t recommend you doing that at home unsupervised by a trainer. It’s difficult to know how long is too long.
I advocate strength as well as stretch. That’s why you exhale through out the entire range of crunching and rolling up. This takes a lot of strength to perform. Then you will get that much needed stretch when you unroll all the way back to the floor.
When training, I want you to focus on the shape of the abdominal wall. That is what will truly allow you to get those whistles at the beach by showing off those washboard abs.
New Abs Workout Program
6 Sets of 12 Repetitions -Total
2 Sets of Regular Crunches with knees bent, feet flat on the floor
2 Sets of Crunches with Rotations at the Top of Movement, knees bent
2 Sets of Crunches with your feet in the air, knees slightly bent
(arms can be by your side, across your chest or supporting your head, never pull on your neck.)
Create the results you want using a three prong approach:
The Muscle Isolation Program for the Abdominals and Back
The Right Diet 20/40/40
Consistent Cardio Activities
You have to include a Low Fat 20%, Moderate Protein 30% and Moderate Carbohydrate 50% diet with your workout program.
You must also do cardio exercise to burn fat. 4 times per week for 45 – 60 minutes will get you best results. Suggested activities are power walking, cycling, aerobics, stair machines and jogging.
Start building a strong and healthy body today. You are worth it.
About the Author:
Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith!
Tagged: abdominal, Abs, Diet, DVD, Personal Training
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