Health and Men

Tuesday Muscle Tune Up

by Scott on March 24th, 2008

Beach tim is coming and everyone wants that “Beach Body”..but most guys have the Beer Body (Body By Heineken! Inside joke~). What is the part of the body that everyone wants to tighten up but no one wants to actually put forth the effort to do? The abs. To get a tight set of abs you need more than crunches and sit-ups. You need to diet down and get your midsection fats down to a very low percentage in order for the ladies to be able to see the sixxer.  Remember that your abs are a group of muscles that work together and like any other muscle groups you need to work them all in order to have a full functioning and strong midsection. Dieting is for you to figure out, however here are some great ab exercises you can do to help strengthen and build the muscles underneath while you diet yourself to t-shirt freedom on the beech.

Here are 5 of the best workout for your abs

• Bicycles
• 2. Captain’s Chair

• 3.Crunches on Exercise Ball

• 4.Vertical Leg Crunch

• 5. Torso Track

Below are two excerpts and explanation of how to do two of the exercises brought to us by free-ab-workout.com. to learn the rest click on the link at the bottom of the post. Enjoy.

Exercise: Bicycles

Best Ab Exercises Rank: #1 for Rectus Abdominis, #2 for Obliques

Difficulty: Intermediate/Advanced

Primary Muscles Used: Rectus Abdominis, Obliques

Preparation: Lie flat on your back, lower back pressed into the floor, thighs perpendicular to your torso, lower legs parallel to the floor, fingertips placed lightly behind your ears.

Movement: Extend your right leg out at an approximately 40 degree angle from the floor, while simultaneously bringing your left knee in. Use your abs to twist your right shoulder and elbow up and across your body toward your left knee. Touch your knee with your elbow if you can. Reach only as far as you can without straining. Lower yourself back to the floor, then reverse the movement for the other side. Use a continuous fluid motion.

Exercise: Captain’s Chair

Best Ab Exercises Rank: #2 for Rectus Abdominis, #1 for Obliques

Difficulty: Intermediate/Advanced

Primary Muscles Used: Obliques, Lower Rectus Abdominis

Preparation: Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your hips and knees flexed at 90 degrees. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Your lower back should lift off the pad at the top of the movement. Pause at the top, then slowly lower back to the starting position. Don’t let your legs hang straight down. Don’t let them go past 90 degrees

Go to http://free-ab-workout.com

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POSTED IN: Exercises, Muscle Maintenance