Posted by: 4pack | June 26, 2008

“Four Pack” Abdominal Exercises…Work Them And Control The Calorie Intake

(From Canada.com article)

As the most written-about, pondered and over-trained muscle group in the human body, the abdominal muscles are vitally important to your appearance (check out Kits Beach this summer) as well as your function.

It seems as if there isn’t a fitness, health or style magazine in print today that doesn’t have at least one mention of how to “flatten your tummy” or “get a six-pack.” Although I’m a believer in anything that can motivate people to start exercising, I’m also partial to honest, accurate information.

The truth is, it takes a combination of the best exercises and low body-fat levels to have the mid-section of your dreams, and the amount of fat on your body is a function of calories in vs. calories out. If you burn more than you consume, you will become leaner and show off that rippling stomach.

The abdominals are actually comprised of a group of muscles that are designed to contribute to a variety of movements. This ranges from pure flexion to rotation, lateral flexion and more, so it’s important to condition them in as many directions as possible, and at a wide range of speeds.

The three exercises illustrated here can be made as challenging as necessary by performing them with flawless technique and strict muscle control. Always remember to breathe comfortably throughout — and never use momentum to complete the movement.

Perform one to two sets of 15 to 20 repetitions of the following exercises in a controlled manner to shape and strengthen your abdominal muscles and prevent injury.

My favourite series of abdominal exercises are performed with an exercise ball and a solid wall. Using a medium-sized ball, position yourself close to a wall so that your back is supported by the ball when your feet are placed flat on the wall. Your hips and knees should be at 90-degree angles, with your fingertips behind your ears.
CREDIT: Gerry Kahrmann, The Province
BALL WALL DOUBLE-CRUNCH: My favourite series of abdominal exercises are performed with an exercise ball and a solid wall. Using a medium-sized ball, position yourself close to a wall so that your back is supported by the ball when your feet are placed flat on the wall. Your hips and knees should be at 90-degree angles, with your fingertips behind your ears.

Vancouver kinesiologist and posture specialist Rob Williams is the owner of Mixx Co-Fitness Studio and Performance Posture in Coal Harbour. He can be contacted at rob@mixxco.com

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Responses

  1. I like it…I need to get moving on more core stuff.


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