|
ABDOMINAL WORKOUTS
BEGINNER'S
WORKOUT
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Abdominals |
Hip
thrust |
3 |
|
15-20 |
| |
Crunch |
3 |
|
15-20 |
| Lower
Back |
Back
extensions |
2-3 |
|
10-12 |
|
|
Exercise Descriptions
TRAINING NOTES
- Use strict form and a smooth motion
both up and down, learn how to do each exercise properly.
- Don't go fast, you'll
get better results with a deliberate speed.
- Hold the contraction for
a moment before releasing slowly.
- Do as many reps as you
can, but stop if you need to, then start again when you feel comfortable.
- Train abs 3 times a week.
Take at least a day of rest between ab training sessions.
- Rest 15-30 seconds between
each set.
- Perform 20 minutes of
aerobics 3 days a week.
INTERMEDIATE
WORKOUT
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Abdominals |
Seated
knee-up |
3 |
|
15-20 |
| |
Crossover
crunch |
3 |
|
20-30 |
| |
Crunch |
3 |
|
30 |
| Lower
Back |
Back
extensions |
3 |
|
15 |
| |
or
Lying torso raise |
3 |
|
12 |
|
|
TRAINING NOTES
| Train abs
3-4 times a week. |
| Use proper
training form. |
| Rest 15-20
seconds between each set. |
| Perform
30 minutes of aerobics 3-4 days a week. |
ADVANCED
WORKOUT
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Abdominals |
Hanging
knee raise |
3 |
|
20 |
| |
Decline
crunch |
3 |
|
20 |
| |
Decline
twisting crunch |
3 |
|
30 |
| |
V-up |
3 |
|
20 |
| Lower
Back |
Good
morning with |
| |
dumbbells |
3 |
|
12 |
|
|
TRAINING NOTES
| Train abs
3-4 times a week. |
| Use proper
training form. |
| Rest 20
seconds between each set. |
| Perform
45 minutes of aerobics 3-4 days a week. |
[ Bodybuilding ]
[ Nutrition ]
[ Supplements ]
[ Supplement Store ]
[ Supplement Reviews ] [ Home
Fitness Equipment ]
[ Bodybuilding
Books & Videos ] [ Free Videos ] [ Articles ]
[ Affiliate Program ]
[ Links ]
Copyright � 2002-2011.
Cyberflexing. All rights reserved.
|
