A Target Training Series for Rock Hard Abs

By Phil Sims

Trainers everywhere want rock hard abs.  While everybody really wants them, very few individuals actually have them.  You will see people slaving away at the gym doing endless sit-ups and crunches to strenghten their abdominals, ending up with sore muscles and waning motivation.

The abdominals and midsection region is composed of some significant muscles.   If the body has strong abs, it can exert more energy and focus toward a squat as an example and can hold the generated pressure like a weight belt would.

Not only are the abs important to many of the functions and movements used during your workout routines, but they play a significant role in the whole bodybuilding game.

In order for a competitive bodybuilder to place well, a great set of abs must be possessed.  Speaking aesthetically the mind and eye is instantly drawn to the abdominals. A midsection that has ripped abs represents an athlete that is in superior condition and perfectly displays the highly coveted V-taper.

Display the Coveted V-taper With a Ripped Midsection

By following a comprehensive training plan and a sensible eating plan it is possible to gain the sculpted and ripped abdominals that are so desirable.  While doing the work is part of the training routine, you will have to focus on following a body building friendly eating plan in order to see the results you are after.

Anatomy Lesson of the Abdominals

The abdominals are made up of several muscles that twist, extend, flex, and naturally stabilize the trunk of the body.  They are located on the front sides of the lower torso, originating at the ribcage and attach at the pelvis.  Let’s take a look at each of these muscles and their functions.

Rectus Abdominus:

This muscle is responsible for delivering the highly desirable “six pack.” It flexes along the length of the spine, bringing the pelvis and ribcage closer together.

Transverse Abdominus:

This muscle lies deep within the core, beneath several other muscles and is essential to trunk stability.

External & Internal Oblique’s:

These diagonal muscles work to stabilize the abdomen and rotate the torso.

Actions for Developing the Abdominals

Now that you understand a little bit about the abdominals and each muscles function, you’re ready to learn what will help you get phenomenal abdominals.  The routines and movements that are described will help you get the most out of each and every trip to the gym.

Make sure that you use good form and never use so much weight that you will be compromising your safety.  It is important while doing any type of abdominals movement to exercise steadfast control while doing the eccentric and concentric motions in order to avoid ballistic style reps.

Sit-ups and Crunches

The basic crunch is done by lying on the floor with the feet placed flat on the ground, the arms crossed in the front, and your hand clasped behind the head.  Once in position, the upper body and the knees are “crunched” toward each other.  The lower back should never leave the ground.  Only move the upper torso.  Squeeze the abs and exhale while lifting upward.  Squeeze the abs for a second before returning to the original position.  Never release the tension from the midsection.

To do a sit-up, assume the same starting position as for a crunch.  Curl the upper body all the way to the knees without moving the knees.  Uncurl and return to the original position.  While doing this movement you will strive to have you abs do the work without using your lower back.

Leg Raises:

To do a leg raise, lay on the ground, face up with the hands slightly out from your sides with the palms to the floor for support.  Keep your feet together while lifting your legs with the knees slightly bent until they are nearly perpendicular to the ground.  Slowly lower the legs to the starting position, never letting the heals touch the floor.

Side Crunches:

To do a side crunch lay on your side on the floor with the hands placed behind the head.  If necessary, use a foot support to stabilize the lower body.  Keep you hip in contact with the floor while crunching up on your side.  Squeeze for a second when you reach the top.  Next, return to the original position while resisting the urge to rest the upper body.  Repeat on both sides.

Bicycles:

The bicycle is a challenging exercise that can give you a good overall development of the abs, especially the obliques.

Lay flat on the floor with the feet raised slightly and the hands behind the head.  Twist the torso so that right elbow reaches the left knew and visa versa.  Continue alternating from side to side without letting your shoulders touch the floor.  Be sure to squeeze the oblique’s at each contraction.

Plank:

The plan is a standard exercise for core development and strength, but it is not really a movement.  It is more of a stability exercise that can effectively strengthen the transverse abdominus.

Position yourself in a standard push-up position, but support yourself with your elbows rather than the hands.  Tighten the stomach muscles and draw them in slightly in order to engage the core muscles.  Hold the position for 20 or 30 seconds before resting.  This is counted as one set.

Side Plank:

The side plank is like the plank but targets the core muscles on each side to strengthen lateral stability.  Keep the body straight while lying on your side.  Hold yourself up with your elbow.  Raise the feet off the ground while keeping them together.  Hold this position for 20 or 30 seconds.  Repeat on the other side.

Recommended read: The fastest way to great abs

Technorati Tags: abdominals, abs, bodybuilding, strength training