Post Ab-solute Definition

As with all muscle groups, the abs can "get used to"Developing your abdominal muscles and getting rid of
the stress placed on them by a set exercise routine.fat are two distinctly different objectives. Basically, to
After a few months you may wish to incorporateremove unwanted fat one must perform aerobic
some of the following exercises into you ab routine.exercise and adjust one's diet so more calories are
Extra Exercises: Cable Crunchesburned up than consumed. The exercises that you do
Yes, another "crunch" movement! The reason thererequires the muscles to work. The body obtains that
are so many crunch exercises in ab work, is simplyenergy from the food that you eat and your fat
because they work. Like the ab crunch, the cablestores. Therefore decreasing food intake whilst
crunch is a strict contraction movement of theincreasing energy output leads to fat loss.
abdominal muscles.Q+A
The additional ability to adjust resistance with theQ - I already do some of these exercises what's so
weight stack makes this a unique and very effectivedifferent about Absolute Definition?
movement.A - "Doing some" and doing a scientifically designed
At advanced ab training levels, bodyweight alone mayprogram is not the same thing.
not provide you with enough resistance to build upAbsolute Definition is a series of exercises which,
your abdominal muscles.when performed in the manner explained, give results
With the cable crunch, you can load on as muchthat doing the odd abs exercise could never attain.
weight as necessary to make your abs burn!Q - I don't have anywhere to do the hanging
Start position: Use a high pully or a triceps/cableexercises, what should I do?
crossover using a rope or a machine small v-gripA - Use a doorway chinning bar, available at most
handle.good sports stores.
From the kneeling position, keep your thighs at a 90Q - How do I know when I'm ready to go up a Level?
angle to the floor and your torso parallel to the floor.A - Stay at each level as long as possible. You can
Grip one end of the handle in each hand, positioning itonly benefit from this, as you will have a foundation on
near to your forehead and pull the rope straight down.which to build future training success. As long as one
Use a weight that allows a full contraction for 12-15level is giving you visible results. Stick with it.
reps. Contract your abs keeping your pelvis and lowerQ - Can I get rid of the love handles on the side of my
back stationary, curling your head toward the floor, inwaist by using Absolute Definition?
towards your knees.A - Absolute Definition tones the mid section and the
Squeeze at the peak contraction point then slowlyabdominal muscles. Losing the love handles involves
unfurl your body allowing the weight, with control toLosing body fat. See the Aerobics section.
take you back to the starting position.Q - How come you don't have seated twists and side
At the top, allow the weight to pull you slightly beyondbends in your program?
horizontal, slightly arch the back and "stretch" your abs.A - These exercises (where people put a bar on their
Now go back and do it again.shoulders and twist, or "dip" from side to side holding
CAUTIONweights) are absolutely not recommended. They will
1. Using too much weight will bring the "psoas muscles"cause your obliques to grow, causing your waist to
into play. These connect the spine to the long bone ofgrow wider and they do this very effectively and
the thigh. This places undue stress on the spine, andquickly.
can be seen by the sharp arch in the back.The net result is that your chest will not look as wide
This is no good for your abs and is bad for your back.because you will also have a "wide" waist.
Stick to a weight that only allows 12-15 reps.Absolute Definition is ideally presented in the context of
2. Remember not to pivot at the hips, keep your lowerbodybuilding. Bodybuilders strive for the classic V,
hips and back stationary. Use your abs.inverted triangle upper body shape. Wide shoulders
TWISTING TOE TOUCHchest, tapering down to a narrow waist.
Lie on your back with your Legs and feet together.Performing these overt oblique exercises could
Now raise your legs up to a 90º angle from yourseriously inhibit your potential to achieve this V shape.
upper torso. Raise your arms straight above you.So don't do them.
Reach out with your left arm and shoulder off the floorAB-SOLUTE DEFINITION: ROUTINES
and touch the outside of your right foot. Return to theNow that you are familiar with the exercises, we will
start position and repeat with the other side.go into the routines. They range from beginner to
THE BICYCLEadvanced. If you are a total newcomer to exercise,
This movement is so called because it is similar tostart at Level 1, otherwise Level 2 or 3. Each Level
riding a bike. Keeping your feet and Legs together,becomes progressively "harder". Never move up a
while Lying on your back, bend your knees and bringLevel unless you feel that you are no longer benefitting
your thighs up, until they are 90º to the floor.or feeling "tested" by your present Level.
Keeping a continual motion, move your left knee toRemember, as stated at the beginning of this
your right elbow and vice versa. Continue at a steadyprogramme, if you have large fat deposits, you must
pace, holding for a count of 2 at the moment of peakincorporate an adjusted diet (lower calories) and
abs contraction.aerobic exercise (performed constantly for at Least
SIDE KNEE UP20 minutes) alongside your Ab-solute Definition
While lying on your side, place one arm behind yourexercises.
head, and the other arm out to your side, propping youRemember to perform all exercises with correct form
up. Raise both Legs up, along with your torso. Try toat the proper pace, the Ab-solute Definition
bring your knees and chest together. Slowly lowerprogramme contains combinations exercise which
your Legs and torso to your start position and repeat.when of followed through exactly as described will
After completing your set, change sides and repeat.give fast explosive results. Best of Luck!
FAT: THE FACTS