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Belly Busting!
As discussed in my article, aerobic training will shift body fat and so this must continue whilst doing your muscular training. We are now going to work on the muscles underneath the body fat.
There are several ways in which we can train the abdominals (Stomach), however as this advisory training series is for beginners (or re-starters) training at home, we shall include relevant exercises.
Crunches
You no doubt have seen or heard of them before, I will give you three levels of each abdominal exercise so starting off is easier, following crunches is reverse crunches which some find biomechanically easier..
1/ Lie on your back with your hands flat on your thighs. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting upper back off the floor and crunching your rib cage towards your lower belly with your hands gliding towards your knees. then lower slowly to the starting position. Repeat. Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
2/ Can you do that all ready? Cool. Now try with your hands crossed across your chest, again Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
3/ Now try with your fingers on the sides of your head. The arms are acting as added weight here intensifying the workout. Again your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions, when you can do this, you are ready for a more advanced workout.
Reverse Crunches
Lie on your back with knees slightly bent, feet a few inches off the floor. Slowly bring the knees to your chest contracting the abdominals, Hold at the top then slowly lower your knees to the starting position. Repeat. Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
Is that quite easy? Lets move up a level then. Get in the same start up position as before, this time focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top for a two count then slowly lower your knees to the starting position. Repeat. Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
You did it, 3 sets of 3 reps? Awesome. Get in the same start up position as before, this time holding the legs 3" above the floor and holding for a 5 count then lowering to the floor, if you can do this, well done! It is time to move on to a more advanced level of training.
Click here Monday for how to get that backside more firm.
Jason Roberts
Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your Steps to Wellness from a qualified fitness instructor.
As discussed in my previous article 'Flab off', aerobic training will shift body fat and so this must continue whilst doing your muscular training. We are now going to work on the muscles underneath the body fat.
There are several ways in which we can train the abdominals (Stomach), however as this advisory training series is for beginners (or re-starters) training at home, we shall include relevant exercises.
Crunches
You no doubt have seen or heard of them before, I will give you three levels of each abdominal exercise so starting off is easier, following crunches is reverse crunches which some find biomechanically easier.
1/ Lie on your back with your hands flat on your thighs. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting upper back off the floor and crunching your rib cage towards your lower belly with your hands gliding towards your knees. then lower slowly to the starting position. Repeat. Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
2/ Can you do that all ready? Cool. Now try with your hands crossed across your chest, again Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
3/ Now try with your fingers on the sides of your head. The arms are acting as added weight here intensifying the workout. Again your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions, when you can do this, you are ready for a more advanced workout.
Reverse Crunches
1/ Lie on your back with knees slightly bent, feet a few inches off the floor. Slowly bring the knees to your chest contracting the abdominals, Hold at the top then slowly lower your knees to the starting position. Repeat. Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
2/ Is that quite easy? Lets move up a level then. Get in the same start up position as before, this time focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top for a two count then slowly lower your knees to the starting position. Repeat. Your goal before going on to the next level should be to hold in the crunched position for two seconds performing three sets of three repetitions.
3/ You did it, 3 sets of 3 reps? Awesome. Get in the same start up position as before, this time holding the legs 3" above the floor and holding for a 5 count then lowering to the floor, if you can do this, well done! It is time to move on to a more advanced level of training.
Check the home page blog Monday for how to get that backside more firm.
Jason Roberts
Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your Steps to Wellness from a qualified fitness instructor.
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