| As a personal trainer, I get asked this question at least | | | | potentially harmful. |
| once a day, "Which the best exercises to get firm, flat | | | | There's more, and it's equally surprising. The study |
| and toned abdominals?" It's not an easy question to | | | | indicated that several gadgets for the abdominals |
| address, since there are hundreds of abdominal | | | | were either ineffective or marginally more effective |
| exercises. | | | | than a regular abdominal crunch, which doesn't cost |
| Let's face it. Our eyes gravitate towards a flat and | | | | you anything, other than the time required to learn the |
| well toned abdominal region. We all want that elusive | | | | right technique. |
| flat, firm and enviable look of 'washboard abs'. The | | | | Now for the big news. The top three abdominal |
| muscles of your abdominal region, and indeed the | | | | muscle exercises were: |
| midsection aren't isolated; they weave through your | | | | The Bicycle maneuver. |
| torso like a web of high-tensile steel, and it's critical to | | | | The Captains Chair. |
| train them the right way. | | | | Crunch on an exercise ball. |
| So how do you get results fast? A recent study by | | | | For best results. |
| the American Council on Exercise has the answer. | | | | Start with 2-3 sets of each exercise, 8-10 repetitions. |
| Let's discover the 3 most effective exercises to get | | | | Increase by 8-10 repetitions each week till you work |
| flat abdominals, the correct way to breathe during | | | | your way up to a set of 40 repetitions in each set. 2 |
| abdominal exercises and tips and tricks to get results | | | | sets of 35-40 repetitions a day for the abdominals is |
| faster. I have integrated these exercises to help | | | | ideal, and you do not need to train more than that. |
| thousands of clients get results. You can view my | | | | Breathing during abdominal muscle exercises. |
| clients in action with exercise videos and download full | | | | With all abdominal muscle exercises, exhale as you |
| color abdominal exercise routines, diet plans and | | | | contract / exert / come up / crunch your abdominals; |
| ebooks by registering on my websites mentioned at | | | | inhale as you relax / lower / return to the starting |
| the end of this article. | | | | position. |
| A California study conducted by the American Council | | | | Points to remember. 1. If you have lower back injuries |
| on Exercise has determined that the classic sit-up is | | | | or pain, consult a doctor before you begin, so you don't |
| not the best answer for stronger, flatter abdominals. | | | | hurt yourself. Also see a physician if you are over 35, |
| The conclusions were intriguing, to say the least. The | | | | have been sedentary for a long time, have high blood |
| traditional sit-up was among the least effective | | | | pressure and/or cholesterol, are a smoker, have chest |
| abdominal muscle exercises. | | | | pains or shortness of breath or have had a joint or |
| Sit-ups (in which you raise your trunk up from the floor | | | | muscle injury. |
| with your knees straight or bent) involve the hip | | | | 2. It's not the number of repetitions, but the quality and |
| muscles disproportionately relative to the abdominals. | | | | technique that gets results. Overdoing sit-ups can hurt |
| This means the hip muscles work more and the | | | | your lower back. Besides, the best way to get those |
| abdominal muscles work less i.e they are not getting | | | | flat lower abdominal muscles is to be patient for 8-10 |
| trained in the right manner. In addition, there is an | | | | weeks, eat a healthy diet and do regular aerobic |
| unnecessary (and potentially harmful) strain on the | | | | exercise. |
| lower back. The sit-up is not only ineffective, but | | | | |