Entries Tagged 'Stomach Exercises' ↓

When you start to develop an abdominal workout program, you’ll be faced with plenty of information about getting the perfect stomach. However, one of the most forgotten muscle groups is the transverse abdominal muscles located just below the rectus abdominis, which are just as important in getting that picture perfect abs. Unfortunately, regardless of how many abdominal crunches you do weekly, these exercises do nothing for your transverse abdominal muscles. If you wish to have a flat stomach, you should incorporate the exercises listed below so that your transverse abdominal muscles are also targeted.

1) Pelvic tilts – Start by lying on the floor using a towel to act as cushion for your spine. Bend your knees you’re your feet flat on the surface. Raise your pelvis and hold for a few seconds. Lower you back down and repeat the procedures, making sure your upper body is one the floor at all times. Make sure you maintain control over your movements throughout the exercise to trigger the transverse ab muscles effectively.

2) Scissor kicks – Lie on the floor with your back pressed and place your hands under your butt. Raise one leg slowly about 10 inches to the floor and bring it down back to the floor slowly. As you lower one leg down, you can start raising the other leg. Repeat the set several times. Just as with pelvic tilts, you should control your movements and keep your upper body pressed to the floor at all times.

3) Crunchless Crunch – You start by lying on your stomach or kneeling down. You should then relax your body and use your lower abs to move your belly button to the spine. Hold for at least ten seconds and let the contraction out. This move is simple, but can work wonders for your transverse abdominal muscles.

If you feel uncomfortable with any of these exercises, consult with a professional so you can avoid possible injuries.

If you’re planning to strengthen, tone and develop your abdominal muscles, you need to be aware of the myths and facts of getting the perfect abs, so you can choose a good and effective ab workout program.

Myth #1 – Stomach fats always affect the abs. Contrary to this myth, the fats in your body will deposit in areas where they are genetically programmed to be deposited. If you have an apple-shaped body, the flab usually develops around the waist, back and chest first, while those with pear-shaped bodies usually develop flab on the hip and thighs.

Myth # 2 – Spot-reducing abs is a walk in the park. Unfortunately, there is no way to spot-reduce your abs. Many people assume that since fat deposits are on the midsection, exercising that particular area alone can make the fats go away. You cannot get rid of fats over the muscles by exercising that particular body part repeatedly. The trick is prolonged exercise and a healthy diet.

Myth # 3 – You need to train your abs daily. If you have been weight training for some time, you know exactly that you need at least a day of rest for your muscles to recover. This also applies in developing your abs. An abdominal workout is more effective if you do them every other day or just thrice a week.

Myth #4 – Abdominal exercises can remove the fats in the midsection. Fact is, you have to remove the fats around your waist to make your abs visible, but the only way to do this is through a total body workout and a low-calorie diet. Doing abdominal exercises alone won’t help in burning stomach fats.

Myth #5 – Anyone can have flat stomachs. Unfortunately, some people cannot achieve a flat stomach due to physiological reasons and factors such as gender, age and genetics, which are responsible in deciding the shape, size and appearance of your stomach.

Myth #6 – Women and men should train their abs differently. Regardless of gender, abdominal abs are developed the same way.

Once you have separated facts from fiction, you’ll be able to see your abdominal muscles differently.

Summer is one of the best seasons to start a workout. If you’re the type of person that loves to dive into the pool every now and then, you’ll be amazed that swimming can help you get a flatter stomach. In fact, being in the pool doesn’t mean you can’t do exercises under water. Since water provides you an environment that involves natural resistance, but without the risk of straining your joints, swimming in the pool is one of the best workouts you can possibly make.

The Jump and Dig is one of the best and easiest exercises you can incorporate while swimming on a hot summer day. The Jump and Dig exercise involves two moves – one aimed for the upper body, which is perfect for developing your obliques and the other is for the lower body, which helps in toning the rectus abdominis muscle. To do this exercise, you should first stand in water at a level between your chest and belly button. Put your feet a wide distance apart and jump until your knees come out of the water. This move helps in working your lower body.

To give your upper body a good workout, make a scoop at the water’s surface using both hands. Bring the scoop below the water and then scoop up again. You should then scoop up to one side and alternate both sides – a move that can help develop your oblique muscles. Do these moves separately for about three minutes each. Once you’ve gotten used to the movements and the water, try to do the moves at the same time. If you get bored doing the same steps, you can add water gloves, which helps increase resistance. You can also boost the speed of your moves or add repetitions.

Make sure to work your abdominal muscles at a gradual pace. For better results, it is always good to include a healthy diet, proper rest and plenty of water into your workout. The Jump and Dig is one proof that working out can be fun. Take advantage of the water and exercise your way to a flatter stomach.