ABS
1.)
The
mind-muscle connection is strong.
Don't waste your
time by going through the motions with ab
training. Focus on what you are doing and
what you expect to accomplish. Connect
your concentration to your abdominal and feel
the response with each rep.
2.)
Contract
the abs through a full range of motion.
Whether you are moving the hips towards
the hips (crunches) or the hips toward the ribs
(reverse crunches), curl up as far as possible.
You might also try a rolled-up towel under your
lower back for floor ab work to increase
movement range.
3.)
Contract fully
at the end range.
When you reach the
farthest position of the exercise, exhale
completely and hold 1 - 2 seconds. Then
release in a controlled manner. This peak
contraction helps bring out muscular definition.
4.)
Use
resistance only when necessary.
The main reason for
using added weight is to fatigue the abs with
less repetitions. If you can do 60 full
crunches in perfect form (chances are you
probably can't), it's time to add a weight plate
or move to a resistance machine.
5.)
Change helps
your progress.
It's a good idea to
vary your exercises on a regular basis.
This alleviates boredom and keeps you fresh.
It also hits the muscles in a somewhat unique
way each workout, sometimes by adding
resistance, other times by altering rep schemes
and range of motion.
6.)
Exercise until
fatigue sets in.
No matter what machine, ab exercises or
floor movement you utilize, always work to the
point of failure.
Combine
this ab training with a fat burning diet and
extended cardiovascular exercise, and others
will soon be as aware of your abs as you are!
