FITAHOLIC

The sexiest muscles alive!

The abdominals are the most visible muscle than anyone can see in a true athlete.  Most athletes, celebrities are not measured by how great their arms look but how sexy their abs are. 

Do you know that it is actually harder for a female to have visual six pack abs than men? 

Beginner Ab Routine

 
Basic Crunches - This exercise will train your upper abdominals. To begin lye flat down on the ground and place your feet flat down on their soles, your knees should be bent. Now place both hands behind your head and lift your head and shoulders just one ince off the ground. When you do this pull your abs in and exhale on the way up. Check your form, most people jerk their head up doing crunches. To properly work your abdominals just lift your head up one inch off the ground, while keeping your head and chin in the exact same alignment as it was before you started.

 
Twisting Crunches - This exercise will train your upper abdominals and your obliques. To begin lye flat down on the ground and place your feet flat down on their soles, with one foot crossed over the other knee. Now place both hands behind your head and lift your head and shoulders just one ince off the ground and twist towards the foot that is off the ground. When you do this pull your abs in and exhale on the way up. Lower and repeat. Check your form, most people jerk their head up doing crunches and reverse crunches. To properly work your abdominals just lift your head up one inch off the ground, while keeping your head and chin in the exact same alignment as it was before you started.

 
Reverse Crunches - This exercise will train your lower abdominals. To begin lye flat down on a bench or infront of a surface that you can grab like a couch. Now keep your knees raised up and pull your knees all the way in to your elbows, pause and squeeze your abs as tight as you can. Slowly lower, control your speed, and repeat until exhaustion.

 
Vacuum Breathing - Utilize this prehistoric exercise to truly define your abs.  Begin on your hands and knees and blow out all of your breath while sucking in your abdominals as much as possibe.  Now hold this for atleast 30 seconds.  Relax for a minute and then repeat four more times.  After you have progressed practice this exercise kneeling and then standing.

 
Hover - This is a great exercise to strengthen your abs.  Place your elbows on the ground and extend your entire body on stay on your toes.  Look in the mirror and make sure your butt is not up in the air.  Your body should be as straight as a board.  Work up to holding this exercise for 2 minutes.

 
Side Plank - Great exercise for your obliques and to strengthen your abdominals.  From the hover position turn over with one leg resting on top of the other and with one arm stretched straight up.  Hold for 1 minute and then roll over to your other side and hold for 1 minute. 

When you have conquered these basic abdominal exercises then please see advanced abdominal exercises.

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