| As with all muscle groups, the abs can "get | | | | repeat. After completing your set, change |
| used to" the stress placed on them by a set | | | | sides and repeat. |
| exercise routine. | | | | |
| | | | FAT: THE FACTS |
| After a few months you may wish to | | | | |
| incorporate some of the following exercises | | | | Developing your abdominal muscles and getting |
| into you ab routine. | | | | rid of fat are two distinctly different |
| | | | objectives. Basically, to remove unwanted fat |
| Extra Exercises: Cable Crunches | | | | one must perform aerobic exercise and adjust |
| | | | one's diet so more calories are burned up |
| Yes, another "crunch" movement! The reason | | | | than consumed. The exercises that you do |
| there are so many crunch exercises in ab | | | | requires the muscles to work. The body |
| work, is simply because they work. Like the | | | | obtains that energy from the food that you |
| ab crunch, the cable crunch is a strict | | | | eat and your fat stores. Therefore decreasing |
| contraction movement of the abdominal | | | | food intake whilst increasing energy output |
| muscles. | | | | leads to fat loss. |
| | | | |
| The additional ability to adjust resistance | | | | Q+A |
| with the weight stack makes this a unique and | | | | |
| very effective movement. | | | | Q - I already do some of these exercises |
| | | | what's so different about Absolute |
| At advanced ab training levels, bodyweight | | | | Definition? |
| alone may not provide you with enough | | | | |
| resistance to build up your abdominal | | | | A - "Doing some" and doing a scientifically |
| muscles. | | | | designed program is not the same thing. |
| | | | |
| With the cable crunch, you can load on as | | | | Absolute Definition is a series of exercises |
| much weight as necessary to make your abs | | | | which, when performed in the manner |
| burn! | | | | explained, give results that doing the odd |
| | | | abs exercise could never attain. |
| Start position: Use a high pully or a triceps | | | | |
| cable crossover using a rope or a machine | | | | Q - I don't have anywhere to do the hanging |
| small v-grip handle. | | | | exercises, what should I do? |
| | | | |
| From the kneeling position, keep your thighs | | | | A - Use a doorway chinning bar, available at |
| at a 90 angle to the floor and your torso | | | | most good sports stores. |
| parallel to the floor. | | | | |
| | | | Q - How do I know when I'm ready to go up a |
| Grip one end of the handle in each hand, | | | | Level? |
| positioning it near to your forehead and pull | | | | |
| the rope straight down. | | | | A - Stay at each level as long as possible. |
| | | | You can only benefit from this, as you will |
| Use a weight that allows a full contraction | | | | have a foundation on which to build future |
| for 12-15 reps. Contract your abs keeping | | | | training success. As long as one level is |
| your pelvis and lower back stationary, | | | | giving you visible results. Stick with it. |
| curling your head toward the floor, in | | | | |
| towards your knees. | | | | Q - Can I get rid of the love handles on the |
| | | | side of my waist by using Absolute |
| Squeeze at the peak contraction point then | | | | Definition? |
| slowly unfurl your body allowing the weight, | | | | |
| with control to take you back to the starting | | | | A - Absolute Definition tones the mid section |
| position. | | | | and the abdominal muscles. Losing the love |
| | | | handles involves Losing body fat. See the |
| At the top, allow the weight to pull you | | | | Aerobics section. |
| slightly beyond horizontal, slightly arch the | | | | |
| back and "stretch" your abs. Now go back and | | | | Q - How come you don't have seated twists and |
| do it again. | | | | side bends in your program? |
| | | | |
| CAUTION | | | | A - These exercises (where people put a bar |
| | | | on their shoulders and twist, or "dip" from |
| 1. Using too much weight will bring the | | | | side to side holding weights) are absolutely |
| "psoas muscles" into play. These connect the | | | | not recommended. They will cause your |
| spine to the long bone of the thigh. This | | | | obliques to grow, causing your waist to grow |
| places undue stress on the spine, and can be | | | | wider and they do this very effectively and |
| seen by the sharp arch in the back. | | | | quickly. |
| | | | |
| This is no good for your abs and is bad for | | | | The net result is that your chest will not |
| your back. Stick to a weight that only allows | | | | look as wide because you will also have a |
| 12-15 reps. | | | | "wide" waist. |
| | | | |
| 2. Remember not to pivot at the hips, keep | | | | Absolute Definition is ideally presented in |
| your lower hips and back stationary. Use your | | | | the context of bodybuilding. Bodybuilders |
| abs. | | | | strive for the classic V, inverted triangle |
| | | | upper body shape. Wide shoulders/chest, |
| TWISTING TOE TOUCH | | | | tapering down to a narrow waist. |
| | | | |
| Lie on your back with your Legs and feet | | | | Performing these overt oblique exercises |
| together. Now raise your legs up to a 90º | | | | could seriously inhibit your potential to |
| angle from your upper torso. Raise your arms | | | | achieve this V shape. So don't do them. |
| straight above you. Reach out with your left | | | | |
| arm and shoulder off the floor and touch the | | | | AB-SOLUTE DEFINITION: ROUTINES |
| outside of your right foot. Return to the | | | | |
| start position and repeat with the other | | | | Now that you are familiar with the exercises, |
| side. | | | | we will go into the routines. They range from |
| | | | beginner to advanced. If you are a total |
| THE BICYCLE | | | | newcomer to exercise, start at Level 1, |
| | | | otherwise Level 2 or 3. Each Level becomes |
| This movement is so called because it is | | | | progressively "harder". Never move up a Level |
| similar to riding a bike. Keeping your feet | | | | unless you feel that you are no longer |
| and Legs together, while Lying on your back, | | | | benefitting or feeling "tested" by your |
| bend your knees and bring your thighs up, | | | | present Level. |
| until they are 90º to the floor. Keeping a | | | | |
| continual motion, move your left knee to your | | | | Remember, as stated at the beginning of this |
| right elbow and vice versa. Continue at a | | | | programme, if you have large fat deposits, |
| steady pace, holding for a count of 2 at the | | | | you must incorporate an adjusted diet (lower |
| moment of peak abs contraction. | | | | calories) and aerobic exercise (performed |
| | | | constantly for at Least 20 minutes) alongside |
| SIDE KNEE UP | | | | your Ab-solute Definition exercises. |
| | | | |
| While lying on your side, place one arm | | | | Remember to perform all exercises with |
| behind your head, and the other arm out to | | | | correct form at the proper pace, the |
| your side, propping you up. Raise both Legs | | | | Ab-solute Definition programme contains |
| up, along with your torso. Try to bring your | | | | combinations exercise which when of followed |
| knees and chest together. Slowly lower your | | | | through exactly as described will give fast |
| Legs and torso to your start position and | | | | explosive results. Best of Luck! |