Three-Month Abdominal Exercise Program I

The front abdominal muscles are one straight muscle, the rectus abdominis) and the three flat muscles, external oblique, internal oblique, and transversus abdominis.

There are many ways that you can work out your abdominal muscles. Try this weekly work out for three months. See if you get results in how you feel, abdominal strength and how you look. Then move on to the abdominal program of the next blog for another three months. As usual, rest your abdominal muscles as primary movers the day after your work them out as primary movers. There is almost no exercise which does not incorporate the abdominal muscles as secondary movers, or stabilizers.

Day One:

Do five sets of ten repetitions of abdominal crunches. This is the correct way to do them:
Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put your hands behind your head. Relax your arms and shoulders. Keep your back straight. Do not curve your neck. Do not use your arms to come up. You only need to lift your upper body about 45 degrees from the floor. You will feel when you have reached your limits. Keep your elbows straight out and perpendicular to the floor. Concentrate on using your abdominal muscles. Exhale when you move up and inhale when you move down. Pretend that there is an imaginary rope from your septum (chest bone) to the ceiling pulling you up in a straight fashion.

Day Two:

Grab a medium-sized Swiss ball. Lie on the floor with about an inch or two inches of natural space between the small of your back and the floor. Put the Swiss ball between your knees. Keep it there with your leg muscles. With the top of your body relaxed and your waist on the floor, lift only your hips about two inches from the floor using your lower abdominal muscles. Exhale when you move your legs up and inhale when you move your legs down. Do five sets of ten repetitions.

Day Three:

This exercise works your oblique muscles. Take a weight bar. If you are a beginner, take a light weight bar, such as a five-pound bar or an eight-pound bar. Place the weight bar behind your neck and hold it with your wrist facing forward. Stand with your legs shoulder-width apart and knees slightly bent. Relax your back and shoulders. Turn slowly right to left with the bar to a comfortable position on each side. Do five sets of ten repetitions.

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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.