Words: Gentleman's Journal
Every man wants great abs, The Journal shows you six exercises to get you on your way to that summer body.
The Sit Up
This is the simplest and still one of the most effective workouts for the Abdominals. However, it is important to get it correct for the best results. The key to performing a sit up is speed. Most people do sit up’s too fast, therefore, not working the muscles as best as possible. A good saying to remember is, start slow, and the muscles will grow.
The Technique
1. Start on your back with your feet flat on the floor and knees bent, but not too much though.
2. Place your fingers to the side of your head and put your elbows out to the side. It is important that your hands support your head, not pull your head up.
3. Look straight ahead with your chin off your chest. This will prevent your chest from straining unnecessarily.
4. Inhale; slowly lift your shoulders, neck and head. Make sure your arms stay to the side and the neck is relaxed. Your lower back should stay in contact with the floor throughout the movement.
5. With your abs contracted, lift until you are about 30 degrees off the floor, hold for a second, then exhale and slowly return to the starting position.
6. Pause once more, and then repeat. The key is smooth, slow movement, feeling the contraction in your abs the whole time.
Repeat for 3 sets of 8 – 15 reps.
The Plank
This is one of the best exercises for building endurance in both your abs and lower back. It is also a great way to build up strength for those exercises that require more strength, such as push-ups.
The Technique
1. Lie face down on a mat resting on the forearms and have your palms flat on the floor.
2. Push off the floor, raising up onto your toes and resting on your elbows.
3. Keep your back in a straight line from head to heels.
4. Tilt your pelvis to contract your abdominals in order to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 20 to 60 seconds, then lower and repeat for 3-5 reps.
The Side Plank
Often overlooked as a useful ab-building exercise, this variation of the standard plank offers useful focusing of the quadratus lumborum muscles – the part of the posterior abdominal wall that plays a prominent role in averting back pain.
The Technique
1. Lie on your side with your right forearm on the ground and use an exercise mat for comfort.
2. Lift yourself up to form a plank with your right arm resting on the forearm and your left arm on your side
Hold the position for 20 to 60 seconds, then lower and repeat for 3-5 reps
Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front off a mirror to make sure your technique is right.
Exercise Ball Crunch
The Exercise ball is one of the best tools to strengthen the Abs. It is different to the crunch because if done properly there is more of a focus on the abs, where as the crunch involves you’re legs doing some of the work.
The Technique
1. Lie on the ball, positioning it under the lower back
2. Cross your arms over the chest or place them behind your head
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down towards your hips.
4. As you curl up, keep the ball stable (i.e. the ball should not roll).
5. Lower back down, getting a stretch feeling in the abs.
Repeat for 1-3 sets of 12-16 reps.
Vertical Leg Crunch
The vertical leg crunch is a great exercise as it focuses mainly on the abs adding to the intensity. It is especially good for the lower Abdominals and the Oblique’s.
The Technique
1. Lie flat on the floor with your knees crossed.
2. Place your hands behind the head for support, but avoid pulling on the neck.
3. Contract the abs to lift the shoulder blades off the floor, while at the same time lifting your legs up to be vertical, and imagine bringing your belly button towards the bottom of your spine at the top of the movement.
4. Lower both your legs and shoulders slowly keeping your abs contracted till you reach to bottom.
Repeat for 1-3 sets of 12-16 reps.
The Captain’s Chair
This exercise is fantastic for the rectus abdominals as well as the Oblique’s. The secret is to keep the moves smooth and effective. Avoid swinging the legs or using momentum to bring the legs up. Another good tip to remember is keeping the knees bent will help you focus more on the abs and less on the hip flexors.
The Technique
1. Stand on the chair and grip the handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Do not arch the back or swing the legs up.
4. Slowly lower back down.
Repeat for 1-3 sets of 12-16 reps.
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