Mai nu Welcome to this abdominal ebook provided by the fitness team from wwwnettit,co.uk Winners of multiple fitness competition in the UK. This is the second re-production of our ebook to hopefully make it easier for you to read, using the flip software. ‘The first section of the book, deals with a selection of different types of stretches, anatomy and guidelines on how to obtain a (six-pack). ‘The second section gives you over 200 different abdominal exercises, designed for complete beginners to advanced athletes ‘The third area provides suitable stretches and warm-up advice for a multitude of sports ‘The final section gives suitable stretches and advice for everyday lite, trom back care to stretches at work It your trying to search a specific subject, then use the in-bullt search facility, or retum to this page of content to assist you, then type what page you want to view. ‘A strong midsection, that incorporates all of the muscles around your lower torso, will aid all actions from sitting at a desk - performing a biceps curl - throwing a ball - not to mention preventing injury, especially to lower back. The main key to developing and achieving stronger firmer abs, is speed - remember quick they go - slow they grow. This simply means performing the exercises in a slow controlled manner will utilize more muscles fibres, and as such give positive results. Working at speed uses momentum - other muscle groups - and can relate to negative results, with an increase injury risk. Don't train harder - train smarter!Mai nu tntrosindex [1-2 | MedicineBa | 107-130 Guidelines [3-6 | _Obliques [| —_—t91-161 Stretches Back Exercises 203 - 205 The 6 Pack Nutrition 206 - 224 Beginners. Training Programs | 225-246 Intermediates | 92-54 | ExerciseChart | 247 ior maGuidelines Prior to working any muscle in your body, its essential that you read these guidelines to help prevent any injury or muscle soreness that can be caused by exercise Doctors Clearance. Speak with your doctor or qualified health professional, explaining what exercise you're looking at participating in so that they can check your current health for any reasons why you may not, or be restricted to certain exercises. Start at Your Level Always commence any exercise, knowing that you can achieve it. Exercise's that are to hard, will cause you injury, resulting in negative training time, and as such results will take longer to achieve Warm-up and Stretch Spend a few minutes performing a few simple stretches and mobility exercises to help prepare the muscles to be worked. Combine these with static contractions of the abdominal muscles, aiming to feel each area tense up gradually, followed by slow release. Read and Learn Understand how to perform each exercise correctly, looking at the key points and range of movement for the exercise. By working with a partner you can look at each others technique, and aim to correct any poor movements. Check Your Equipment Look for any signs of damage to any equipment you may be using, especially Swiss Balls, (check for any puncture area's). If equipment is damaged, don't use it, however do replace / report it Check Your Technique Look at yourself in 2 mirror, so you can see how you're performing each exercise. Never sactifice poor technique in order to be able to perform the exercise movement, if you can't do it correctly, then don't do it at all Slow they Grow The speed that you perform each exercise, needs to be as controlled as possible, if you work at speed, then you don't allow your muscles to contract through a full range of movement, you are only allowing momentum to make the exercise by performing at speed, The slower you work, the more muscles fibers you are recruiting to carry out the exercise correctly, and by doing so, your abdominal muscles, will become bigger and stronger. Avoid Copying Its often-human nature to follow others, especially when we feel unsure. When in the gym avoid copying the exercises that others may be doing, they may be performing them incorrectly, or they may be too hard for your own fitness level Never Pull on the Neck Avery common mistake made when performing such a simple exercise, as the standard situp. Pulling on your neck will enable the exercise to be performed easier, as you're straining the muscles and joints around your neck in order perform the exercise with less.benefit to your abdominal muscles. Focus on keeping spinal alignment throughout, using your hands to support the weight of your head. Avoid allowing your chin to touch or come: within 1 - 2 inches of your chest, if this happens stop the exercise, rest for a short period then repeat again using good technique. Poor technique will result in injury and minimal benefit for the muscles your aiming to work, Avoid Excessive Reps Aiming to achieve a set amount of reps is good to have as a goal or guideline, however avoid excessive reps, if i's painful to perform the exercise, then your body is telling you to stop. Listen to your body! Pain causes poor technique and injury, resulting in you having to rest for possible long periods. Doing 500+ sit-ups a day for a complete beginner is not the way to start, you wouldn't ask any other muscle group to perform 500+ reps in a day, so why ask your abdominals. Keep a Written Log By keeping a written log of your workouts, you can see your progression, and also discover the exercises that you find hard or easy, and as such look at working on the exercises you find hard, in order to develop good all-round abdominal strength. Daily - Hourly Workouts Never train sore muscles, the simple key to remember is that your body needs time to recover and rebuild your muscles. If time is short, there is nothing wrong with performing a simple 2 minute abdominal workout, as long as you perform the exercises with good ‘technique and allow time for a short warm-up and stretch. Never Train when Injured Training whilst injured can cause further problems with new injuries, as well as aggravating your current injuty. If injured always seek professional advice to see exactly what you can or can't do, it's not that you will have to give up, i's simply that you will have to adjust your exercises to suit your injury. Exercise the Correct Muscles When working the abdominal muscles, aim to work these muscles, focus on feeling the area you're aiming to work contracting. Having help by either anchoring your feet or grasping something with your hands will reduce the effectiveness of the exercise for your abdominal muscles, as your working the muscles in your arms or those at the top of your legs (hip flexors). Avoid Momentum The biggest sin when performing abdominal exercises, is allowing momentum to come into play, avoid at all costs. Speed increases the risk of injury and poor technique, whilst decreasing the muscle fibers being used and any gains from the exercise. Breathe Naturally Certain exercises may require you to control your breathing, as a complete beginner, aim to breathe naturally when first learning the exercise, establish the correct technique, then aim for the correct breathing motion. When you can establish correct natural breathing, around 15 - 20 exhales per minute, this is an ideal speed to perform most abdominal exercises, i.e. 1 complete rep every 3 - 4 seconds. Exhaling during the exertion phase lowers your internal pressure, while failing to breath correctly can lead to broken blood vessels, as well as a hernia Many people have the urge to hold their breath when they exercise, but this can elevateyour blood pressure, causing headaches, dizziness or even fainting Check your Range of Movement Never piace your bodies joints under strain by aiming to perform any exercise that is beyond your range of movement, Forcing yourself to sit-up straight will require force, and as such this force will cause injury - never force yourself into any exercise movement, if your body doesn't have the strength to do it, gain the strength by performing slightly easier exercises. Exercises Whilst Pregnant Being pregnant does not mean no exercise for 9 months, what it means is seeking qualified advice and routine checks to make sure that both mother and unborn baby will not be in discomfort when exercising. As everyone is different, this advice is best to be personal, rather than as a guideline Notice your Signs of Fatigue Fatigue causes poor performance, poor performance causes injury. You will know when any exercise is becoming hard to perform, as your own technique will suffer. Simple signs are pulling on the neck, increasing the speed of the exercise, jerking movements (especially in the initial / final phase) using momentum and shutting the eyes. Aim to find ‘out what physical signs you show when fatigued, so you can remind yourself to stop when you see these. There is no point performing 20 reps if the last 7 are poor quality, rest for a short period then do the 7 that you have left, all with good technique. Plan your Exercises By working in @ simple routine, Warm-up - Stretch - Oblique’s - Lower Abs - Upper Abs - Lower Back - Stretch, you will find that you're able to perform more exercises in the correct manner. By working your upper abs first, you will find it harder to perform any further abdominal exercises, as most of these will need the support from the upper abs, and as such your lower abs and oblique's may not be worked to their full potential Keep Abdominals Contracted Minimal rest between each exercise rep or set, will help to keep the abdominal muscles contracted, and result in greater gains, in a shorter period of time. You will feel when your abdominal muscles are both contracted and becoming relaxed during any exercise, aim to keep them contracted throughout. For example, when performing a normal sit-up, the abdominal muscles are contracted when your shoulders are off the floor, and relaxed when your shoulders come all the way down to the floor - aim to keep them off the floor. In the upper phase of a normal sit-up, your abdominal muscles begin to relax when coming up higher than 50 -60 degrees, aim to come no higher than 30 - 45 degrees, Variety is the Key if you were to perform the same exercise every time you worked out, for the same amount of reps, you body will quickly become adapted to that workout. The key is to adjust your ‘workouts regularly in order to avoid staleness, with no progression within your workouts. Progress Positively Progress at your own fitness level, begin with the exercises that are suitable for you, and adjust the intensity at a level that suits you, ideally aim to increase the amount of reps each week by 10 - 20% maximum. Remember that as you perform new exercises, you may be performing fewer reps, however if the exercises are harder, you are still progressing positively. Jumping straight into the advanced exercises will cause you aninjury, and set you back a few weeks, always begin at your level and increase the intensity at your level. You will know if the exercise is to hard, because you will be unable to perform it correctiy. Slow they Grow Mentioned earlier, however this is really important - The speed that you perform each exercise, needs to be as controlled as possible, if you work at speed, then you don't allow your muscles to contract through a full range of movement, you are only allowing momentum to make the exercise by performing at speed. The slower you work, the more muscles fibers you are recruiting to carry out the exercise correctly, and by doing so, your abdominal muscles, will become bigger and stronger. ‘Stay Motivated Results will take time, it may be a few weeks even months, however if you give up after just a few weeks, you will get the other result - poor posture and weaker abdominals. By keeping that log, you can see results on how you're improving on paper, seeing the physical results in the mirror is very hard, as you will be checking on a daily basis, and each small improvement will go unnoticed, take a photo of yourself and place it by your mirror, it will always help in keeping you motivatediy Most of the abdominal wall is muscular and extends between your thoracic rib cage and your bony pelvis (iliac crest). There are four important paired muscles in the anterior abdominal wall: three flat muscles (external oblique, internal oblique, and transversus abdominis) and one strap-like muscle (rectus abdominis) The External Oblique Muscle This is the largest and most superficial of the three flat abdominal muscles. Origin: extemal surfaces of Sth to 12th (lowest) ribs. Insertion: linea alba, pubic tubercle and anterior half of the iliac crest. The Internal Oblique Muscle This is the intermediate layer of the three flat abdominal muscles. Origin: thoracolumbar fascia, anterior two-thirds of iliac crest, and lateral half of inguinal ligament. Insertion: inferior borders of 10th to 12th ribs, linea alba, and the pubic via the conjoint tendon, The Transversus Abdominis Muscle This is the innermost of the three fiat abdominal muscles. Origin: internal surfaces of 7th to 12th costal cartilage's, thoracolumbar fascia, iliac crest, and lateral third of inguinal ligament. Insertion: linea alba with aponeurosis of internal oblique, pubic crest, and pecten pubis via conjoint tendonActions of the Three Flat Abdominal Muscles Unlike your rib cage, your abdominal wall is unsupported and unprotected by bone. The three-ply structure of its flat muscles are separated by a skin like sheet (aponeuroses) which joins each layer together thus increasing its strength, and stability. This provides considerable protection for your abdominal intestines, and other organs. Acting separately, the flat abdominal muscles move the trunk. If the pelvis is fixed, both external oblique muscles can flex the trunk. Acting separately, one external oblique muscle can laterally flex the trunk and rotate it to the opposite side. If the thorax if fixed, both external oblique muscles tilt the anterior part of the pelvis superiorly and flex the trunk. ‘Similarly, when the pelvis is fixed, one internal oblique muscle can flex the trunk and rotate it to the same side. If the thorax is flexed, one internal oblique muscle can laterally flex the trunk and rotate the pelvis to the opposite side. The Rectus Abdominis Muscle This is a long, broad, strap-like muscle and is the principle vertical muscle of the front (anterior) abdominal wall Origin: pubic synthesis and pubic crest. Insertion: base of your sternum - breast plate (xiphoid process)and Sth to 7th costal cartilages. The two muscles are separated by a tendon sheath (linea alba). The lateral border of the rectus muscles and its sheath are convex and form a clinical important surface marking, known as the linea semilunaris. Most of the rectus abdominis muscle is enclosed in the rectus sheath formed by the skin like layer (aponeuroses) of the three flat abdominal muscles. The anterior layer of the rectus sheath is firmly attached to the rectus muscle at three or more tendinous intersections. When this muscle is tensed in muscular persons, each stretch of muscle between the tendinous intersections is indicated by grooves in the skin between the muscle bulges - your six-pack. They are usually located at the level of the xiphoid process, umbilicus, and halfway between this structures. Joining your two sides of the rectus abdominis muscle is a tendinous sheath called "The Linea Alba’, which gives the appearance of a visible vertical line between your abdominal muscles.Actions of the Rectus Abdominis Muscles In addition to helping the other abdominal muscles to compress the abdominal organs, these muscles depress the ribs and stabilize the pelvis during upright movement. The fixation of the pelvis enables the thigh muscles to act effectively. During lower limb lifts from the supine position, the rectus abdominis muscles contract to prevent titing of the pelvis by the weight of the limbs. Posterior Abdominal Wall The posterior abdominal wall is composed principally of muscles and fascia attached to the vertebrae, hip bones, and ribs. There are three paired muscles in the posterior abdominal wall that are clinically important: psoas major, iliacus, and quadratus lumborum. Psoas Major is a thick, powerful muscle that passes from the abdomen to the inside of your the top of your thigh and is your strongest flexor (lifting your leg) muscle at the hip joint The iliopsoas muscles help flex the trunk, as in raising your upper body during a normal sit-up. The quadratus lumborum extends and laterally flexes the vertebral column, and fixes the 42th rib during inspiration.Sheiches Rectus abdominis originates on the sternum and ribcage and descends to insert on the upper edge of the pubic bone. Its primary function is flexion of the trunk. Rotation at waist level involves the use of the Oblique's, which originate from the top of the pelvis and inguinal ligament and ascend to attach to the lower ribs, and descend to attach to the pubic bone. Normal range of joint motion in the spine, flexion (bending forward from the waist) 75 degrees - extension (bending backward) 30 degrees - lateral bending (bending to the side) 35 degrees. Prior to your abdominal exercise’s, look at performing so of the stretches below, and also during and after your abdominal workout. For best stretching and abdominal results, aim to ‘warm your bodies muscles with a minimum of 10 minutes light aerobic work, in order to get your blood flowing through your muscles. Begin your stretches for your side oblique muscles, followed by those for your main abdominal muscles, then importantly stretch the muscles in your back, followed by the back exercises - as too often muscular imbalance is caused by over working your abdominal muscles which can cause tightness in your lumbar (lower back) region Easy Bar Twist 1, Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent. 2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions. 3. Avoid moving at speed, or forcing the stretch, & er.e4 4Easy Spine curve 1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward, 2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. 3. Look up toward the ceil 19, to also feel the stretch in your neck Easy Trunk Twist (seated) 1. Sit comfortably on a chair, raising both elbows high, hands clasped together. 2. Inhale, slowly twisting to one side, and aiming to keep your back straight throughout the ‘movernent. 3. Breathe comfortably while feeling the stretch along your oblique muscles.Easy-Moderate Partner High Dive 1. Lie on your chest with both arms extended straight out to the sides. 2. Your partner will be standing either side of your hips, grasping both arms between your biceps muscle and elbow joint. 3. As you slowly inhale, your partner will gradually lift your chest off the floor, aiming for an arch in your spine. 4, Contract your buttocks and keep your feet on the floor throughout the lift. 5. Good communication needs to be made between partners, making sure that both the lift and the lower are performed under control Easy-Moderate Swiss Ball Oblique's 1. Rest the side of your body, from y your hip to your under-arm, along the top of a suitable size Swiss ball. 2. Keep your lower leg straight, and slightly forward, and your other leg bent, with the foot behind to aid balance. 3. Exhale, lowering your top arm over your head, down toward the floor. 4. Aim to stay relaxed on the ball, allowing the weight of your arms to control the stretchEasy-Moderate Abdominals-Swiss Ball 1, Rest on a suitable size Swiss ball, which allows your buttocks and shoulder blades to keep in contact with the ball 2. Your feet should be shoulder-width apart, with the soles in contact with the floor. 3. Exhale, taking both arms over your head, allowing gravity to pull your arms slowly toward the ground. Easy-Moderate Lying Trunk Twists 1. Lie flat on your back, with both hands extended straight out to your sides. 2. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around, 3. Can be performed with either bent or straight legs.Easy-Moderate Bar Hang 1. Hang from @ secure bar with both hands, keeping your feet in contact with the floor, ideally one pace back from the bar. 2. Exhale, gently pushing your pelvis forward, keeping your arms and legs straight. Moderate Parachute 1. Lie face down on the floor, taking both hands behind your back to grab either your fore foot or ankle joint. 2. Inhale while slowly lifting your chest and knees off the floor, keeping your buttocks tensed and head looking upward slightly,Moderate Looking at Ceiling 1, Begin the stretch by kneeling on the floor, holding your heels with both hands. 2. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back. Moderate-Hard Back Arch 1. Bring both heels up toward your hips while resting your hands by your ears, fingers pointing down toward your toes, 2 Inhale, and lift your body upward. Martial artists may wish to rest their head on the floor to stretch the neck muscles as well 3, Make sure the surface is non-slip, and that you lift your neck first, prior to relaxing the positionThe back contains a complex network of muscles, nerves and the vertebral column. The spinal column contains 24 articulating (joined but move together) moveable vertebrae, and a further 9 where the bones are fused together ( sacrum and coccyx ) where no recognizable movement occurs. The spinal muscles basically consist of two layers, deep and superficial, The deep muscles work to move the joints on an individual level, predominately rotation and side bending, also they act as strong supporters of the spinal column as a whole. The superficial work in groups over a span several vertebra at a time, to perform the more stronger movements of extension and side bending, and help to co-ordinate the muscles. ‘working the limbs on the trunk. Most of the back muscles have dual purposes, one is to offer support and assist in posture, and the other is to perform a movement. Easy Lower Back-Cat Stretch 1. Adopt a position on all fours, point your fingers forward and your toes behind 2.Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back, Easy Upper Back-Leg Grab 1. While seated, exhale, bending forward, and hugging your thighs underneath with both arms. 2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together. 3. While in this position, you can also stretch your thomboids, by aiming to pull your upper back away from you knees while still grasping your legs.Easy Fetal Position 1, Lie on your back, keeping your head on the floor. 2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees. 3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor. 4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest, Easy Spine Arch 1. Rest on your knees with your hands extended out to your front, grasping a seoure object. 2. Exhale, gradually pushing your chest and abdomen downward to arch Z « your spine. 3. Increase the stretch in your lower back by tilting your pelvis upward. Easy Seated Elbow to Knee 1. While seated either on the floor or on a chair, place your hands behind your head 2. Exhale, slowly titing your right elbow down to your right knee while keeping the elbows pulled back. 3. Aim to keep your left elbow highEasy Seated Toe Grab 1. While seated, lean forward from your hips, relaxing your upper body on the inside of both thighs. A 2. Holding both feet with your hands, slowly exhale, pulling your chest down between your legs. 3. Relax from the stretch with your arms, inhale deeply as you return to a seated position again Easy Beach Ball 1. Keeping your back straight, extend your arms in front of you at shoulder height, slightly bent. 2. Place one hand in front of the other, palms facing you. 3. Slowly exhale, pushing the inner hand out while pulling the outer hand inward, aiming to make a circle with your arms. 4, Lower the head during the stretch, inhaling and relaxing the arms, before raising your head.Easy-Moderate Backward Roll 1, From a seated position, roll slowly backward, using your arms to prevent your legs going too far over. 2. Support your hips with your hands as you lower your knees slowly toward your head. 3. Avoid excessive flexion of the neck, and take care not to hit yourself with your knees. Easy-Moderate Knee to Chest (partner) 1. Lie on your back, keeping your arms out to the side for balance while bringing your knees up toward your chest. 2. Exhale slowly while your partner pushes down on your knees, aiming to lift your buttocks off the floor, but keeping both your middle and upper back in contact with the floor. 3. Communicate with your partner throughout the stretch,Moderate Upper Back Prayer 1, From a kneeling position, extend both hands out, fingers pointing forward 2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders. 3. Exhale, gently easing your chest down toward the floor. Moderate Upper Back-Partner Push 4, Place both palms on a wall, arms straight in a kneeling position, with your knees spread wide, sitting on your feet. 2. Communicate with your partner while they push down on your shoulder blades as you exhale, 3. You can adjust the hand position so that your palms are to the side, to also feel the stretch in your chest and shoulder muscles.The(@ pack Getting that all allusive six-pack can now become closer to a realty by reading and performing the exercise and nutritional guidelines throughout Its essential to remember 3 key important facts about aiming for that ripped six-pack look. Diet and Nutrition - we all have, and many of us can feel the muscles lying underneath a layer of adipose fat tissue. Performing 200+ abdominal exercises a day will not give you that look that you want, yes your abdominal muscles will become stronger, but that layer of fatty tissue wil still remain over the top preventing you from showing off your assets. ‘As with all muscle growth, your body needs fuel and essential nutrients to enable the muscles to contract (work) and proteins (amino acids) to repair and rebuild the muscles stronger. With that said, its true to say that your six-pack is going to be builtin the kitchen - not the gym. Unfortunately for most people (especially men), the human body will store excess body fat around your middle, as this is a comfortable area to carry excess weight. Reduce your body fat percentage with a correct nutritional intake, see notes on nutrition and aerobic exercise below. Aerobic Exercise - so what is the best form of exercise for you? The answer to that is simple, look at the exercise you hate most. For most people, the exercise that they hate doing is the one that will actually give them the best and quickest benefits, this tends to be running. The exercises you hate tend to be hard, make you sweat, get you out of breathe or simply boring. The exercises that you like, you like because you're too often stuck in your comfort zone, you know that your working out; but are you really working? If you happy doing your breast stroke swimming 2 - 4 times a week for 20 - 30 minutes then stay with it, but accept that you need to be happy with your shape, as its going to take a long time to change, if at all in a positive way. How Hard - there are too many experts in the field of fitness that use outdated formula’s to calculate what your heart rate should be in order to utilize body fat as an energy source. Likewise there are plenty of online calculators that work on the 220 - your age formula; this is a disaster, as these formulas can be 30 - 40 beats per minute out. That is to say you could have a target heart rate zone for using fat of 120 - 140, when you should actually be at 150 - 170, or even worse than be non-effective, your correct zone may be 90 - 110, and you're been advised to push yourself too hard. Aerobic exercise means, working whilst using oxygen, you do not need to have a heart rate monitor to tell you if you're working too hard or to easy. The best tool you can get is a training partner, they will keep you more motivated than any heart rate monitor. Speaking to them briefly throughout your exercise will tell you if you're working too hard or too easy. If you can hold a conversation without worrying about your breathing than you're working too easy, if you can't say 6 - 10 words, than your working too hard. How Often - the more the better, but never over do it, if your body feels tired, then rest; never train sore or tited muscles as this will lead to injury or becoming run down and ill Using simple math’s, if you can train 3 times a week, rather than just twice, your doing50% more, and as such will see results a lot quicker (seeing and feeling results keeps you motivated). ‘Schedule enough time for your workouts throughout the week, 3 x 30 minutes fast walks - jogs - run dependent upon your fitness level only takes 1 1/2 hours out of 168 hour week Aerobic exercise needs to be a minimum of 30 minutes to be really effective, if you go down the gym, it doesn't mean you have to spend 30 minutes getting bored on the exercise bike, find 3 or 4 pieces of equipment and do 10 minutes on each. You are what you are! - genetics plays a very important part in your body make-up, and one that you can do very little to change. Everyone knows somebody who has those perfect abs, but they can eat what they like, hardly ever go to the gym, simply put there annoying. These people simple put, they have been blessed with good genetics, that simply will keep their body fat percentage low, especially around their midsection. For example Asians often have a very low body fat, due to generations from that culture being exposed to high temperatures, (body fat will help insulate your body) and a lifestyle that is very physically demanding, ‘As we get older, our body muscle percentage lowers, whereas our body fat increase (middle age spread), this can be associated with genetic influences. Genes may affect the type of Basal Metabolic Rate we have. A lower-than-average BMR will lead to a tendency to gain weight, especially Intra-abdominal fat (fat around abdomen). Looking at your parents and grandparents will give you a rough idea of your own body make-up, the lifestyles they lived will be passed onto you With genetics in mind, you may have a hard battle to try and obtain the muscle definition that you want, it may take longer and require that extra work, but you and further generations that you bring into this world will benefit from all the exercise that you do, Stay motivated with exercises that you feel the benefits from - if it doesn't work why do it? Going to the gym for a week is not going to redeem Year's of poor diet and exercise! Guaranteed results WILL be achieved if YOU stay positive - focused - determined!Beginpers BREATHING Correct breathing strengthens your respiratory system and reduces stress (anxiety and fear) energizes and facilitates greater alertness to your body and mind and aids to speeds healing on emotional and physical levels. Many stress-related diseases are due to lack of breath. It's so simple, breathing is the first thing we do when we are born and the last thing we do before we leave our bodies. Unfortunately throughout our complete lifetime, most of use will not inhale or exhale in an optimal way to utilize the benefits of correct breathing The aim for correct breathing is to enable ourselves to breathe naturally, using a full range of movement in our lungs, diaphragm, belly, and back - to inhale and exhale freely and fully. Its impossible for our lungs to take in a full intake of ait, as there is always air within them, however by exhaling out in a smooth, slow quiet manner via our mouths, this will enable new clean air to enter the lungs, Deep breathing is known as "diaphragmatic" or "abdominal" breathing . When we breathe this way, we are using our bodies as nature intended. When we use shallow rapid breathing movements, this breathing pattem deprives the whole system of ‘oxygen. Breathing in conjunction with your abdominal rising and ‘then your chest will enable a slower fuller intake of air into your lungs. During exercise correct breathing is a prerequisite to proper training, inhale and exhale deeply before starting on any exercise to aid full intake of oxygen. Aim to stand tall, with your arms by your sides, lifting the shoulders up to help expand the chest. As a general rule of thumb, exhale in a controlled manner during the most strenuous part of the exercise, and inhale during your recovery phase. The key is feeling natural, whilst taking in full complete breathes, you may find that with some of the abdominal exercises, it feels natural to breathe out (exhale) during the recovery phase, this may be because inhaling restricts your movement. Ancient methods such as Tai Chi and Yoga place a huge importance on breathing, which will certainly be beneficial to your health if you participate in these.Bridging Feet Flat Lie fiat on the floor with both hands resting by your sides, with your feet firmly flat on the floor shoulder width apart. ‘Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knees - hips - shoulder. Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds. Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet. Exhale through your mouth as you lift up, breathing in as you lower down If you fully lower down, (resting your buttocks on the floor) then you will lose the contraction within your muscles - aim as you progress the exercise to try and keep your buttocks off the floor, as this will provide better results. A good exercise for beginners, aim for 2 sets of 8 - 12 reps in a slow controlled manner. Intermediates aim for 3 sets of 12 reps keeping your buttocks off the floor throughout Advanced use as @ warm-up for 1 set of 15+ reps.Normal Abdominal Sit-Up Place your feet firmly on the floor, in a position that keeps your lower back in contact with the floor throughout the movernent. (Imagine your buttocks and lower back being sucked into the floor). Focus on keeping your fingers on the side of your head, in front of your ears, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly initiate the lift from your shoulders - elbows - head, as a complete unit, ‘without bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep (repetition) Beginners, aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 -30 seconds and repeat again. Keep the lift within your own limits - avoid any jerking action. Intermediates aim for 12 - 20 reps repeated twice, ‘Advanced work for 20 - 30 reps repeated three times - keep shoulder off the floor. The Key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting, both on the lift and lower.Hands to Knees Lie flat on your back, with your feet close to your buttocks, knees together. Rest your hands on your thighs, and slowly slide the hands along your leg, up towards your knees in a smooth motion avoiding any jerking movements, Control the movement on the way down, inhaling as you gently lower prior to repeating again Focus on keeping your shoulder blades off the floor throughout the movement, as this will keep your abs contracted. Keep your chin of your chest, and if your neck aches, support your head with one hand. Concentrate on controlled smaller movements, aiming to feel your abs contracting rather than using momentum to force into the movement. Beginner's aim for 8 - 12 exercise reps repeated twice. Intermediates work for 15+ reps repeated twice. Advanced work for 20 repst repeated three times. If you work this exercise slow enough, you will feel the abdominal muscles contracting on both the lifting and lowering phases.Feet Raised Sit-Up Lie on your back with both feet and lower leg resting on a suitable platform that enables your legs to be bent at 90 degrees, with your buttocks under your knees, Interlock your fingers behind your head, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdorninal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned Exhale and slowly lift your shoulders - elbows - head, as a complete unit, without bringing in your elbows or bending the neck, On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, this is an ideal exercise for you. Aim to perform & - 12 reps in a slow controlled ‘manner, rest for 20 seconds and repeat again Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times, The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contractingHands Between Knees Lie flat on your back, with your feet close to your buttocks, knees 6 - 8 inches apart. Exhale and slowly push your hands between your thighs in a smooth motion avoiding any jerking movements. Control the movement on the way down, inhaling as you gently lower prior to repeating again Focus on keeping your shoulder blades off the floor throughout the movernent, as this will keep your abs contracted, Keep your chin of your chest, and if your neck aches, support your head with one hand. Concentrate on controlled smaller movements, aiming to feel your abs contracting rather than using momentum to force into the movement. Beginner's aim for 8 - 12 exercise reps repeated twice. Intermediates work for 12+ reps repeated twice. ‘Advanced work for 20 repst repeated three times.Knees to Chest Avoid this exercise if you suffer with lower back problems. Py JF Sy Lie flat on the floor, keeping your lower back and head in contact with the floor, using your arms to push yourself down. Lift both feet off the floor, keeping your ankles and knees together throughout the movement, whilst keeping your lower back pulled in to the floor. Exhale and smoothly pull your knees towards your chest. Avoid letting the legs come up or go out to far, as this can cause injury to the lower back ‘Squeezing a soft ball between your knees during the movement can make the exercise harder. Focus on keeping your abs contracted throughout, especially on the outward phase, where your feet should not touch the floor. Beginners aim for 8 - 12 reps, not at full extension outwards with the floor. Rest for 20 - 30 seconds then repeat again Intermediates aim for 12 - 20 reps full movement, repeated twice after 20 seconds rest. Advanced work for 20+ reps for three sets with 20 seconds restSeated Knee Tucks Bent Leg Avoid this exercise if you suffer with lower back problems. Sit on the floor, with your hands just behind your hips, palms facing forward to aid stability, leaning your upper-body back to about 75 degrees, keeping your back straight Bend your legs to 90 degrees, keeping your heels on the floor at the start of the exercise; however aim to keep them off the ficor throughout the exercise in order to keep the abdominal muscles contracted. Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion. Inhale and lower your feet back down, aiming on feeling your abs do the work, rather than using gravity. Beginners should aim for 6 - 10 reps, for 2 sets, keeping their feet high off the floor to reduce the resistance. Intermediates aim to work for 10 - 15 reps in full action, for 2 sets. ‘Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.Feet Raised Hands Extended Sit-Up Lie on your back with both feet and lower leg resting on a suitable platform that enables your legs to be bent at 90 degrees, with your buttocks under your knees, Extend both arms straight behind your head, with your palms touching. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lit your shoulders - elbows - head, as a complete unit, without bending either your arms or neck On full contraction of the abs, you should aim to have lifted only a few inches off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, this is an ideal exercise for you. Aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 seconds and repeat again. Intermediates aim for 12 - 20 reps repeated twice. ‘Advanced work for 20 - 30 reps repeated three times, The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting, Having your arms extended back behind you, increases the level of difficulty, if you find these method to hard, lower your arms across your chest.Intermediates The following exercises are suitable for those that can achieve the beginners abdominal exercises with comfort Avoid moving on to these exercises to quickly, develop your abdominal strength with the beginner exercises, and gradually combine some new intermediate exercises into your routine 1 Leg V-Sit Beginners and persons who suffer with lower back pain should avoid this exercise. Lie on your back with one leg bent, keeping the foot fiat on the floor to aid stability. Your other leg should be almost straight, 8 - 12 inches off the floor. At the same time bring your hands and shoulder blades 8 - 12 inches of the floor. (In this, position your abdominals are partially contracted). Exhale and fully contract your abs whilst slowly lifting your hands and single straight leg up to a point above your central line. Inhale and lower arms and leg back to your starting position If your neck aches, rest one hand under to support the weight of the head. Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury. Beginners avoid this exercise Intermediates aim to work each leg for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets. ‘Advanced work for 12 - 20 reps each side repeated twice with a minimum 20 seconds rest.Alternate Elbow to Knee This exercise is only suitable for intermediates and advanced persons. Lie on your back, with both legs bent at 90 degrees, feet off the floor, focusing on keeping your shoulders off the floor at all times, Place your hands behind your ears, to support the weight of your head, avoiding any pulling action on the neck throughout the exercise. Extend your right leg out straight, whilst twisting the right elbow across to the left knee, which you should aim to bring up towards the chest. Repeat the movement again on the opposite side, focusing on a slow controlled action, ‘which keeps your main abs contracted by having the shoulders raised, using your oblique muscles to rotate your upper-body. ‘Throughout the exercise it's essential to stay in an upright position of 25 - 40 degrees with the upper-body. This exercise is often done at high speed, which reduces the benefits and increases the risk of lower back injury. Intermediates aim to work both sides for 2 sets of 10 - 12 reps. Advanced aim for 2 - 3 sets of 15+ reps each side, holding in the final phase, as you get stronger.Alternate Half Leg Jackknives Place your hands either side of your head, supporting the weight of your head, keeping your chin off your chest throughout the movement. Begin the movement with both legs extended out to your front, resting your heels on the floor whilst keeping a slight bend in your legs, (aim to keep the calf's off the floor). Exhale and slowly lift your from your shoulders your upper-body off the floor 6 - 12 inches ‘whilst keeping your elbows pointing forward. Concentrate on keeping the movement smooth without pulling down on your neck, Whilst lifting your upper-body, bring one knee up towards the elbow on the same side, ‘whilst keeping the other heel on the floor. Inhale and lower back down under control, and repeat again on the other side. ‘Aim to develop the movement so that you can bring your knee up to touch your knee, rather than forcing your body pass a 30 degree lift which reduces abdominal contraction. Focus on keeping the abs contracted throughout by keeping your shoulders off the floor during your repetitions. This exercise can be made harder by keeping both heels off the floor, however this can place excessive stress on the lower back Beginner's aim for 6 - 8 lifts each side repeated twice. Work within your own limits, it's not essential to produce the full range of movement in order to receive the benefits Intermediates aim for 10 - 12 slow reps each side repeated twice. ‘Advanced work for 15+ slow reps each side repeated 2 - 3 times.Butterfly Feet Normal Sit-Up Lie on your back with both the soles of your feet touching together. Beginners should aim to have their legs slightly bent, (giving more leverage), whilst intermediates and advanced should aim to have their feet as close to their buttocks. ‘Aim to drop both knees down towards the floor throughout the movement, trying to perform the exercise without the knees rising upwards. Exhale and lit both shoulders off the floor, whilst keeping your hands behind your head to support the weight of your head, avoid pulling on your head during any part of the movement, concentrate on keeping your elbows out to your sides. Inhale and lower down under control, aiming to keep your shoulder blades off the floor throughout the movement in order to keep the abdominal muscles contracted, Beginners should aim to perform 10 - 12 reps for 2 sets. Adjusting the hand position so that the hands pass between your knees will make the exercise easier Intermediates aim for 2 - 3 sets of 12 - 15 reps working in a slow controlled manner. Advanced work as above, however hold the final phase for 1 - 2 seconds. You may also wish to perform the exercise with your hands extended straight behind you (harder).Feet Raised Un-Supported Sit-Up Lie on your back, with both legs off the floor, bent at 90 degrees, so that your lower leg is parallel to the floor. Interlock your fingers behind your head, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, avoiding bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, should aim to perform 2 sets of 8 - 10 reps, however if this is difficult or causes, any pain in your back, have your feet supported, Intermediates aim for 12 - 20 reps repeated twice, ‘Advanced work for 20 - 30 reps repeated three times, The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting.Foot Squeeze Lay face down flat on the floor, with your legs bent at 90 degrees, both heels touching, knees shoulder width apart EN Initiate the movement by contracting both your abdominal and lower back muscles together. This action should lift your pelvis slightly, combine this movement with squeezing your heels together, utilizing your inner thigh and buttock muscles. Exhale throughout the lifting / squeezing phase, which should last for 5 - 10 seconds, then inhale and slowy relax to a new starting position, commencing again with a large inhale. Beginners aim to perform 4 - 8 smooth reps. Intermediates aim for 2 sets of 6 - 10 reps in a controlled motion. Advanced work for 3 sets of 10+ reps. This exercise can be performed with knees close together, or with knees wide, as in a butterfly position.Hands to Feet Lie on your back, aiming to have both legs straight above your midline, making @ 90- degree angle with your body. Having your feet crossed will aid in stability, and thus make the exercise easier. Keeping your chin off your chest, initiate the lift from your shoulders, lifting your body up to an angle no higher than 30 degrees. Focus your eyes on your feet, aiming to touch your toes with your hands, keeping your legs fixed throughout the movement. Performing the same upper-body movement, however crossing the arms over the chest, or having your hands supports the weight of your head will make the exercise harder. As we all have different limb lengths and flexibility, it's important to realize that not everyone will be able to touch their feet. Beginners, keep a slight bend in your legs, aim for 6 -10 lifts towards your feet, repeated ‘twice with 30 seconds rest. Intermediates aim for 12 - 15 reps repeated twice with 30 seconds rest. Advanced aim for 15+ reps, repeated three times using all 3-hand positions in the following order. Hands to feet - arms across chest - supporting head.Leaning Box Press-up ‘Adopt a position on all fours, resting on your hands underneath your shoulders, with your thighs vertical to the floor, knees shoulder width apart Aiming to keep your back straight throughout the movement, exhale and contract your abs and back muscles simultaneously, as you slowly lean forward, transferring your bodyweight onto your hands. Hold in the final phase for a few seconds, prior to slowly inhaling and returning under control to your initial starting position. Focus on keeping the abs and back muscles contracted in your lean position, The exercise can be made harder by placing your hands further forward, to extend the lean, however aim to keep your arms straight to emphasis using your core muscles, rather than those of the upper-body, ‘Aim to keep your feet on the floor at all times, especially in the outward phase, as they will have a tendency to rise in order to counter balance your lean forward. Beginner's aim for 6 - 10 controlled small movements. Intermediates aim for 2 sets of 10 - 12 smooth slow movements, Advanced work for 3 sets of 12+ reps.Flat Bench Knee Tucks Bent Leg Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, leaning back to about 75 degrees, keeping a slight roll in your back. Bend your legs to 90 degrees, keeping your heels on the floor at the start of the exercise; however aim to keep them off the fioor throughout the exercise in order to keep the abdominal muscles contracted, Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion. Inhale and lower your feet back down, aiming on feeling your abs do the work, rather than using gravity Beginners should aim for 6 - 10 reps, for 2 sets, keeping their feet high off the floor to reduce both the resistance and stress on the lower back. Intermediates aim to work for 10 - 15 reps in full action, for 2 sets. Advanced aim to work as above, however hold in both the upper and lower phase for 1-2 seconds.Normal Abdominal Crunch ‘The abdominal crunch is an excellent exercise for keeping the contraction within the abdominal muscles. Lie down on your back, with both feet off the floor, making a right angle with your legs, whilst your shoulders are just off the floor. Exhale and bring both knees in towards your chest, whilst lifting your upper body to an angle of 30 degrees. Throughout the movement always keep your chin of your chest, aiming to take your elbows towards your knees. You may want to support the weight of your head with your hands, however avoid pulling ‘on your neck muscles throughout the movement. Alternately, perform the exercise with your hands extending pass your buttocks, (easier) or even with your hands placed across your chest (harder) ‘Aim to keep the movement ‘smooth, focusing on using your abdominal muscles to lift and lower rather than momentum. Beginners aim for 2 sets of 8 - 12 reps, supporting their head with hands behind the neck if suffering with neck pain, or perform the method with hands by your sides. Intermediates for 2 sets of 12+ reps, holding in the final phase for 1 - 2 seconds. ‘Advanced work for 3 sets of 15+ reps, holding in the final phase for 1 - 2 seconds, with the middle set keeping your hands across your chest.Reverse Curl ‘A good exercise for developing the lower abdominal muscles, if performed correctly. Avoid this exercise if you have lower back pain. Lie on your back, keeping your hands by your sides, and your head firmly on the floor, looking up towards the ceiling Lift both legs up, aiming to bring your feet vertically in-line with your pelvis, legs straight. If you have weak abdominal's or poor flexibility you may have to bend your legs, however try and keep your thighs vertical (knees above your petvis). Slowly contract your lower abs, aiming to push your pelvis and lower back 1 - 2 inches off the fioor, taking your feet vertically upwards. Avoid any swinging of legs forward and back, as this momentum is what lifts the back and reduces the benefits of the exercise. Crossing the legs aids in stability, and as such makes the exercise easier. Don't be disillusioned if you're unable to come off the floor, this exercise if performed correctly is difficulty, however the contracting action will develop lower abdominal strength Even though a difficult exercise, beginners should aim for 6 - 10 lifts / contractions, however never force the movement. Intermediates aim for 10 - 18 reps repeated twice with 20 - 30 seconds rest. ‘Advanced work for 20 reps+ repeated twice, with 20 seconds rest. For maximal abdominal benefit, use your abs just for stability; avoid pushing down on your arms in order to push yourself up. Exhale as you push your pelvis off the the floor.Flat Bench Feet Extensions Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, leaning back to about 75 degrees, keeping a slight roll in your back, Bend your legs to 90 degrees, keeping your heels off the floor throughout the exercise; however aim to also keep them off the bench in order to keep the abdominal muscles contracted. Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smoath motion. Inhale and extend your feet directly out, aiming for a smooth controlled motion, keeping your feet pointing upwards. Beginners should aim for 6 - 10 reps, for 2 sets, keeping their legs slightly bent to reduce both the resistance and stress on the lower back Intermediates aim to work for 10 - 15 reps in full action, for 2 sets, ‘Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.