Physical Training Mar 2007
 
Our Sponsor, SDKsupplies

Abs to Die For

copyright © 2007 Heidi Richards, all rights reserved


Heidi Richards  With spring just around the corner and bathing suit season soon to be here, let’s make this year the year of the “I can wear a bikini and leave the t-shirt at home!” Imagine being able to reshape your midsection, and have the abs of your bathing suit dreams, all from the comfort of your own home. My program, Abs to Die For, is an anytime anywhere program that will give you the abs of your desires. It will help tone, flatten and reshape your midsection into one that you will want to display in just a few quick steps. Have your abs be their best and have the freedom to workout on your time, on your terms, wherever you choose and get the results you want starting now. You don’t need expensive specialized equipment. An exercise mat and an optional 10lb dumbbell are all you will need to get started. So here is to, “I can wear a bikini and leave the t-shirt at home!” Let’s get you on your way with my anytime anywhere program, Abs to Die For.

For the Abs to Die For program you will need an exercise mat and an optional 10lb dumbbell.

When doing this program, always use smooth and controlled movements taking an equal number of counts to lift, hold and return to the start position. Start by using one count for each position and then gradually increase to 5 counts over time. Longer holds will increase the abdominal activity and the difficulty of the movements. Be sure to continually activate the abdominals by pulling the belly button in to the spine while lifting the pelvic muscles upwards. Doing this, will protect the back and help you get the most out of the exercises. If you feel any unusual pain, stop immediately. Repetition and consistency are your keys to success. For best results, do this program every day for 8- 12 weeks. Now let’s get to work!

 

The Program

  1. Weighted Ab Crunch (weight is optional)

For rectus abdominis (front of the abdominal wall)

The Weighted Ab Crunch is an excellent exercise to work the frontal abdominal muscle. It will develop and reshape the stomach area giving you a flatter tighter stomach. Be sure to concentrate on keeping your abdominals contracted and engaged as you do this exercise.

To begin lie on your back with your knees bent. Keep your feet in line with your knees and legs hip width apart. Use your arms to hold the optional 10lb weight against your upper chest. As you exhale nod your chin slightly towards the weight, contract your abdominals and curl the body forward lifting the shoulders off the floor while bringing the ribcage toward the pelvis. Hold for two counts. Slowly inhale as you return to the start position while continuously contracting the abdominals. Repeat 10 to 15 times. Slowly work your way up to three sets.

fig 1-1 fig 1-2 Fig 1-3

  1. Ab Crunch Twist

For rectus abdominis and obliques (front and sides of the abdominal wall respectively)

The Ab Crunch Twist is going to give you that extra challenge to work your abdominals. It is very similar to the Weighted Ab Crunch but you are going to use no weight and recruit the side abdominal muscle fibers. During this exercise, continue to concentrate on keeping your abdominals contracted and engaged throughout.

To begin the Ab Crunch Twist, start as you would for the Weighted Ab Crunch with the exception of the arms which are placed behind the head with the elbows pressing open and wide. Inhale. Exhale and lift your shoulders off the floor moving your ribcage closer to your knees. While in this lifted position twist the body by moving the right elbow closer to the left knee. Hold for one count. Untwist back to center. Hold for one count. Slowly uncurl for one count back to the start position. Repeat on the other side bringing the left elbow toward the right knee. Do this exercise 20 times alternating from right to left.

fig 2-1 fig 2-2 fig 2-3 fig 2-4 fig 2-5


  1. Leg Lowers

For rectus abdominis, transverse abdominis (front and lower frontal portion of the abdominal wall)

The Leg Lower is an excellent exercise to help flatten the lower portion of the abdominal area. It is an advanced exercise. It builds on the strength and focus developed from the Weighted Ab Crunch. While performing this exercise it is very important to keep the abdominals contracted throughout while paying close attention to the back. Only lower the legs as far as you can without arching the back or changing the position of the pelvis. While doing this exercise, you do not want to feel any strain or discomfort in the back. If you do, it generally means that you have lowered your legs father than your abdominals are capable of supporting at this time. Really listen to your body.

Begin the Leg Lower as you would for the Ab Crunch by exhaling as you lift the body in to a forward facing crunch. As you crunch forward, bring the knees in toward the chest to end in a lifted fetal position. Inhale and press the legs toward the ceiling while keeping the ankles in line with the hips. Exhale and lower the legs, while pressing them straight, toward the floor. Hold for one count. Inhale and lift the legs, while still pressing them straight, back to the ceiling with the ankle over the hips. Hold again for one count. Exhale, lower the legs and repeat. Work your way up to 10 – 20 repetitions. Then gradually work your way up to three sets.

fig 3-1 fig 3-2 fig 3-3 fig 3-4


  1. Bicycle Twist

For rectus abdominis, internal and external obliques, transverse abdominis (front, sides and lower frontal portion of the abdominal wall respectively)

The Bicycle Twist is an advanced variation of the Ab Crunch Twist. It is an excellent exercise for flattening the stomach which synching the waist line. Hour glass figure, here you come!

Begin the Bicycle Twist as you would the Ab Crunch Twist by exhaling as you lift the body in to a forward facing crunch. As you crunch forward, bring the knees in toward the chest to end in a lifted fetal position. From here you are going to do exactly the same movement with the upper body as you did in the Ab Crunch Twist with the addition of the leg extension. Alternate the legs and upper body by bringing the right elbow toward the left knee while extending the right leg straight. Then bring the left elbow toward the right knee while extending the left leg straight. Hold each position for one count. Aim to breathe out as you twist and in as you untwist through center. Repeat this exercise 20 – 30 times alternating from right to left without lowering the body. Slowly work your way up to three sets.

fig 4-1 fig 4-2 fig 4-3 fig 4-4


  1. Forward Crunch V-Sit

For rectus abdominis, internal and external, obliques, transversus abdominis, (the entire abdominal core)

The Forward Crunch V-Sit is an advanced variation of the Ab Crunch Forward emphasizing the entire core area. It is a difficult exercise but it is well worth the challenge.

To begin, lie on your back with your arms extended and reaching. Your right leg is straight and your left leg is bent with the left foot beside the right knee. Inhale. Exhale and contract the abdominals as you crunch forward lifting the head, neck and shoulders off the mat while simultaneously lifting the arms overhead and raising the right leg to meet the left knee. Hold for 1 count. Inhale in to the upper chest only. Exhale and squeeze the abdominals while lifting the left foot to meet the right foot. Balance and hold for 1 count. Inhale as you lower the left foot back to the floor. Then slowly uncurl, bringing the arms overhead and the leg to the mat, to return to the start position. Repeat 10 times keeping the right leg straight before switching to the left. Aim to work up to three sets.

fig 5-1 fig 5-2 fig 5-3 fig 5-4 fig 5-5

As with any exercise program it is important to start slowly and progressively build over time. Abs to Die For is no exception. Your abdominals and back may tire quickly at first which is to be expected. Allow yourself time to adjust and listen to your body. Stop whenever you need to knowing you have done your best. Track your progress and aim to do a little more each time. Attempt to complete this program every day for 8 – 12 weeks. However if you find your muscles are excessively sore on your next workout, you may want to give yourself a day or two to recover before repeating the program again. Soon you’ll be doing the full program and you’ll have developed your own set of abs to die for! For optimal results it is recommended that you combine this program with healthy eating and a cardio program.

Questions and comments can be directed to info@whynotpersonaltraining.com. Watch out for next month’s program, “No Junk in that Trunk,” an anytime anywhere program for the butt.

   Heidi Richards
photos copyright © 2007 Kim Taylor, all rights reserved

Heidi Richards is Owner of Why Not Personal Training.
Personal Trainer, Figure Competitor and Fitness Model
www.whynotpersonaltraining.com


Our Sponsor, SDKsupplies
Physical Training Mar 2007