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ABDOMINALS |
BEGINNER
PROGRAMME
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ABS ARE AN INCREDIBLY POPULAR
bodypart among those who train, and there’s little doubt
why: everyone wants that six-pack. Here’s how you can get
started on the way to yours.
>>
This routine is built to work your lower abs first, followed
by your upper-ab region and finally the sides of your
midsection, known as the obliques. Lower abs come first
because they’re usually the weakest part of most people’s
midsections.
>> More is not
necessarily better; don’t overextend yourself in your first
few sessions by adding sets or reps.
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#1 |
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EXERCISE |
SETS
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REPS
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Scissor Kick
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2
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10-15
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Curl-Up |
2 |
10-15 |
| Side Jackknife |
2 |
10-15 |
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SCISSOR KICK
START: Lie on your back
with your arms by your sides, palms facing down, legs
extended with a slight bend in your knees.
MOVE: Lift your heels
off the floor about 6 inches, then make small, rapid,
alternating up-and-down scissor-like motions as you lift
each leg about 45 degrees into the air and lower each until
your heel is a few inches off the floor. While the pace of
the scissor motion is fairly rapid, take about two seconds
total to complete the full upward and downward movements.
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CURL-UP
START: Lie on your back
with your feet flat on the floor and knees bent about 60
degrees. Position your arms next to your hips, palms down.
MOVE: Curl your torso
up, sliding your hands toward your feet as your shoulder
blades lift off the floor. Slowly return to the start
position. To decrease difficulty, keep your hands close to
the floor. If that’s still too tough, rest your hands on the
floor.
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SIDE JACKKNIFE
START: Lie on your right
side, keeping your left leg over your right one, bending your
knees slightly. Place your right hand in a comfortable position;
rest your left hand behind your head.
MOVE: As you pull with
your obliques, bring your torso and left leg together. Hold the
contraction briefly and lower slowly. Do reps to both sides to
complete one set. Tip: Try holding your floor-side hand on your
obliques to feel them contract; this keeps your mind on the
muscle action. |
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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