Article # 590. Kneeling Cable Crunch With Alternating Oblique Twists / Kneeling Oblique Cable Crunch:

1.Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
2.Grab the rope with both hands and kneel approximately two feet back from the tower.
3.Position the rope behind your head with your hands by your ears.
4.Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
5.Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
6.Repeat the same downward movement until you’re halfway down, at which time you’ll begin rotating one of your elbows to the opposite knee.
7.Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
8.Repeat the same movement as before, but alternate the other elbow to the opposite knee.
9.Continue this series of movements to failure.
Tip: Keep your elbows in tight when doing the normal crunching movement, but extend them outward when doing the oblique twist. This technique will open your body for a greater rotation, as well as allow your elbow to drive backward with more force.

Article # 576. Top 5 Benefits of Stretching

There are several benefits of stretching, and stretching needs to be a part of your fitness program.
Stretching, in its most basic form, is a natural and instinctive activity. People often stretch instinctively after waking from sleep or after long periods of inactivity.

As a form of exercise, stretching involves elongating a specific muscle or muscle group to its fullest length.
Here are the top five benefits of stretching:

1. Increases flexibility.

Flexibility is the degree to which an individual muscle will lengthen. Lack of flexibility causes your movement to become slower and less fluid and makes you more susceptible to muscle strains, ligament sprains and other soft tissue injuries. The most effective way to increase your flexibility is by stretching.

2. Improves circulation.

Stretching increases blood flow to the muscles. This increased blood flow brings more nourishment to the muscles and removes more waste byproducts from the muscles. Increased blood flow can also help speed up recovery from muscle and joint injuries.

3. Improves balance and coordination.

The increased flexibility that comes from stretching improves balance and coordination. Improved balance and coordination lowers your risk for falls.

4. Helps alleviate lower back pain.

Stiff and tight muscles in the lower back, hamstrings, hips and buttocks is one of the more common causes of lower back pain. Stretching these muscles will alleviate the pain.

5. Helps improve cardiovascular health.

Recent studies have found that stretching can improve artery function and lower blood pressure.
In conclusion, don't overlook the benefits of stretching. Make sure that stretching is a regular part of your fitness program.

Article # 574. Plank Pose Leg Lift.

Well it isn’t, but it’s not easy. It is worth the effort, however. In fact, planks offer one of the best forms of strength training to help you become fit.

Plank Pose Leg Lift-Variation of the plank pose that adds a new challenge: Lifting one of your legs up in the air while balancing your body with the other. The best idea is to lift your leg at the moment you are pullingyour belly button in. For an added physical benefit, squeeze your glute muscles while the leg is lifted. Return to the plank pose, and repeat for the other leg. Do 5-8 sets on each side.

This is a variation of the plank pose but adds additional challenge with the leg lift. Although the plank pose is isometric, this move is a combination of isometric exercise and a moving exercise as you are lifting and then holding the position.

How to do the Plank Pose Leg Lift

• Start in plank position as described above.
• Lift your right leg off the ground about 6 to 8 inches while pulling in your belly button towards your spine and hold for a count of 30 seconds. 
• For more body toning, squeeze your glutes, the butt, while doing this move.
• Return to plank position and repeat lifting the left leg this time.
• Repeat this on each side for 3 to 5 repetitions.

Article # 568. AB Work outs

Finding effective abs workout for a fit and toned body is not a magical procedure. You need to do workouts with full sincerity. The day will not be far off when you will have your body as you desire. However, answer to the question that which abs exercise is the best is a tricky one. As every individual has the body composition that may or may not respond as desired to a particular workout, it will always be a matter of uncertainty to comment on particular exercise.

There are a number of abs workouts such as knee and leg raises, crunches, reverse crunch, exercise ball crunches and bicycle exercise. The effectiveness of these workouts is the reason for gaining popularity. You might have come across these abs workouts and would have tried few of them but the big question is – have you tried them with abs workout training tips? This question is being asked because you may have a workout, but if you do not know the exact procedure of doing that workout then that workout instead of giving you positive results will have an adverse impact on your body.

If no results are produced by the adopted workout then it is quite obvious that you will give a negative comment for that workout. Actually, any workout has to be done in a systematic manner. Two types of workouts may not be same. In addition to the actual way of doing workouts, the number of repetitions and sets also vary among the workouts. How gradually the number of times the workout is to be increased is also to be followed in true spirit. The frequency of the abs workout in a week is also very important. The guide and technique for the workout should be followed strictly.

These techniques and procedures are developed over a period of time by the people who have done lots of studies in this field to get best results. The comprehensive guide to any workout program is to be understood clearly before actually starting a workout program. Doing any workout program with your own set of rules will not only produce failures but will also affect your body in a very adverse manner. If you have an intention of doing the abs workout cleanly and quickly for better results then make sure of going through the guide for workout thoroughly.

The comprehensive guide to any workout program is to be understood clearly before actually starting a workout program. Doing any workout program with your own set of rules will not only produce failures but will also affect your body in a very adverse manner. If you have an intention of doing the abs workout cleanly and quickly for better results then make sure of going through the guide for workout thoroughly.

Article # 462. Can You Do Ab Exercises Every Day?

Can You Do Ab Exercises Every Day?

The abdominal area is one of the most challenging parts of the body to tone. When you initially start a weight-loss program, one of the first places you reduce in size is the stomach. However, the actual toning of the abdominal muscles tends to take more work. For this reason, both weight-loss hopefuls and avid exercisers often aim to work out this large muscle group on a daily basis. This type of routine is not necessary to obtain strong and lean abdominal muscles. In fact, daily ab exercises may actually do more harm than good.

Benefits of Strong Abs

A lean abdomen does more than to make you feel good about yourself. According to the American Council on Exercise, strong ab muscles correlates with a strong back. You will can reduce back pain and help improve your posture as a result of abdominal exercises. Plus, having a strong core helps prevent athletic injuries. A smaller mid-section also decreases your risk of chronic illnesses such as heart disease.

Negatives

Since your abs consist of the same type of muscle tissue as your other muscles, they are subject to the same negative effects caused by overtraining. One negative aspect of overworking your muscles is called muscle atrophy, or the actual breaking down of muscle tissue to a smaller size. The second potentially negative side effect of doing situps and crunches every day is that over time your workouts will tend to get less intense, and thus less effective at strengthening and toning your abs.

Exceptions

There seems to be an exception to every rule, and this one is no different. Professional bodybuilders will often train their abs every day -- or close to every day -- but this is an extreme example. For the average person, daily ab workouts are not necessary to strengthen the abs. Pro bodybuilders train full-time and have special diets/supplement regimens that allow their bodies to recover faster after they work out than the average person.

Types of Exercises

Crunches alone will not tone your abs. There are no specific exercises that target any one particular spot. For example, you cannot work out in hopes of toning your lower abdominal muscles exclusively. The key to a successful routine is to perform different types of ab exercises that will tone your entire core, while remain challenging for the muscles. You can include crunches as well as leg lifts and toe reaches.

Amount

Experts recommend performing ab exercises no more than every other day for best results, and to prevent injury. When working on your abdominals, you will not gain better strength in numbers. Doing multiple repetitions of a certain exercise is not an ideal workout plan, particularly if you do the exercise incorrectly. It is recommended performing no more than three sets of any ab exercise, with 10 to 25 repetitions. Rushing through the exercise is also a common mistake. If you aren't getting results after doing several sets of abdominal exercises a day, then you are likely doing them incorrectly. During the set, you should remain challenged, and have difficulties at the end of the last set.

Considerations

Overall body fat reduction is another factor in achieving lean abs. This is achieved only through aerobic exercises. Examples include walking, running, stair-climbing, swimming and bicycling. Incorporate regular aerobic activity in addition to ab exercises for maximum results. The Diet Channel recommends five 30-minute sessions a week at the very least. Overtime, the expulsion of energy through cardiovascular exercise causes the body to eat up fat to maintain energy levels. The first place you will likely lose this fat from is the stomach. Reducing stomach fat allows your ab muscles to become more prominent. Ask your doctor before exercising, particularly if you are a newcomer, or if you have an underlying health condition.

Article # 250. Ab Roller

Ab Roller (Abdominal workout)

Workout Name: Ab roller

Type: Strength

Main Muscle Worked: Abdominals 

Equipment: Body Only 

Mechanics Type: Compound

Level: Beginner

Sport: No

Force: Pull

Ab roller Guide:-

1. Hold the Ab Roller with both hands and kneel on the floor.

2. Now place the Ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3. Slowly roll the Ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Article 239. AB Crunch Machine

Work Out Name: Ab Crunch Machine

Type: Strength

Muscle Targeted: Abdominals

Other Muscle: NA

Equipment: Machine

Mechanic Type: Isolation

Level: Intermediate

Sport: No

Force: Pull

Ab Crunch Machine work out Guide:

1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.

3. After a second pause, slowly return to the starting position as you breathe in.

4. Repeat the movement for the prescribed amount of repetitions.

Caution:

For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.