If you are seeking help to lose fat in the abdominal area you first need
to realize that you cannot spot reduce fat from the abdominal region only with
abdominal exercises ( see the article:"Can you spot reduce?").
reality, to lose fat from the area, a two pronged attack of increased
cardiovascular exercise and calorie reduction in one's diet will help work on
the fat in this region. As far as abdominal exercises are concerned, the
power crunch is one of the best movements available for a complete upper and
lower stimulation of the rectus abdominis (abdominal muscle).
To perform it
you will lie on your back on a mat on the floor with shoulders and head
touching the floor. Your upper legs are at a 90 degree angle to the floor and
your lower legs are parallel to the floor. With arms crossed across your
chest, you slowly lift your head and shoulders off the floor curling them onto
your chest. At the same time you will move your thighs and knees toward your
head. Imagine turning the letter "c" into the letter "o" and you will get the
idea of this movement. At the top of this movement, flex your abdominals
strongly for the count of three, and slowly return to the start position.
This completes one repetition. Attempt to perform twenty repetitions of the
movement. Three to four sets of this exercise is all you do. If you feel you
can do more than twenty repetitions, concentrate harder on the isometric
contractions at the top of the movement to make the exercise harder. We are
currently creating a number of workout routines which will be available
through this site. They will be packed with good information about the
training of all body parts. Please stay tuned.
That's it for this time,
By: Larry Pazdra -CSCS
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