Friday, April 24, 2009 - 0 Comments
Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.
Raphael,
I would like to know which exercises I need to do in order for my lower abs to get in shape. I'm very satisfied with all the other recommendations! The videos are great! Thanks!
- Jezabel
Jezabel,
I’m glad you like the videos that I’ve created because my goal was to make them instructional and effective. Thanks for watching them!
Concerning your lower abdominal question, I want to dispel two big myths. The first myth is that we have separate lower abs and upper abs. In reality, the abdominals are one long sheet of muscle comprised of an upper and lower region and not two different muscle groups as most people believe.
The second myth is that we have a six-pack – it’s actually an eight-pack. Internationally acclaimed research scientist Michael Colgan provides the following description of the eight-pack from his book, The New Power Program:
“The eight-pack is a long, thin muscle whose fibers run vertically down the body from the breastbone and fifth, sixth and seventh ribs to the top of the pubic bone. The eight sought-after bumps poke out through a grid of flat tendons that run down the center and across the muscle at intervals.”
So now that we have that out of the way, we can focus on helping you to get tight abs with a focus on the lower ab region, but now you know that the abdominals are in fact one muscle group.
A lot of people think that hours and hours of abdominal work is the best approach and some gyms and health clubs even offer one-hour ab classes. Talk about a colossal waste of time!
Think about it. Would you work your biceps for one hour? Would you perform 500 reps for your triceps? The notion is ludicrous. The reason I mention this is because I want to not only provide you with an effective ab workout, but I want you to learn key information about the abs as well. This way, my recommendation will make more sense to you. Brief but intense workouts are the answer.
Another truth we all hate to accept is that our bellies will not get smaller unless there is a reduction in body fat. You must be using a well-designed calorie-reduced nutrition program such as eDiets Meal Delivery or eDiets Glycemic Impact Plan as well as an intelligently designed exercise program. If not, you won’t achieve the results you desire.
In fact when an eDiets members asks me how to get a flatter ab area, I always ask how far they are from their weight goal and if they know what their body fat percentage is.
Assuming your nutrition program is on track and that you strength train with weights 2-3 days per week and perform cardio 3-5 days per week, I recommend the following routine three days per week on non-consecutive days. The exercises are important, but the limited time between sets is the key to its effectiveness.
A1. Weighted Fitball Crunches
Weighted fitball crunches are one of my favorite ab exercises. This exercise developed my abs more than any I’ve ever performed. Position yourself on the ball (with hands crossed over a weight plate on your chest).
Begin with your lower back positioned toward the front of the ball and with your feet shoulder-width apart. If you’re performing this for the first time, spread your feet wider for additional stability. Also, make sure you have a spotter to assist you.
Next, lower your torso back on the ball. Your neck and head should be in a neutral position and never extend. Focus on your abs and contract as you raise the upper torso.
Do not swing back and forth on the ball (the ball should not rock). Focus your eyes on the ceiling and crunch tight. Lower to just a bit below parallel and repeat.
The added resistance is extremely effective in working the abs. Let’s face it, people perform crunch after crunch and never really make a significant impact on their abs because of a lack of resistance. One other tip to effectively work the lower ab region is to slide back on the ball a bit. However, be careful to not slide back too far. When you slide back and perform the crunch, you’ll feel the lower ab area being worked quite hard.
When purchasing a fitball just remember that one size does not fit all. Follow these size guidelines:
Under 5’ - 45 cm ball
5’1/4” to 5’6” – 55 cm ball
5’6 1/4” to 6’0” – 65 cm ball
Over 6’0” – 75 cm ball
Instruction: Perform 12 slow and controlled reps and immediately go to A2.
A2. Bicycle Maneuver
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.
Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45 degree angle.
Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.
The lower to the ground your legs bicycle, the harder your abs have to work.
Instruction: Perform 15 reps on each side and when finished, immediately go to A3.
A3. Double Crunch
I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals.
Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or gently place your finger tips on the side of your head.
Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper ab region while you contract. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement
Instruction: Perform 15 reps or as many as possible. When finished, immediately go to A4.
A4. Plank
Lie face down on mat with elbows resting on floor next to your chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds.
Instruction: After performing the Plank, rest for 60 seconds and repeat A1-A4 one additional time. In 3-4 weeks, add a third super set so that you’re performing A1-A4 3 total times (with 60 seconds rest after A4)
Although it looks like a lot, you’ll be surprised how fast you can complete this routine. Good luck, Jezabel!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
Raphael,
I would like to know which exercises I need to do in order for my lower abs to get in shape. I'm very satisfied with all the other recommendations! The videos are great! Thanks!
- Jezabel
Jezabel,
I’m glad you like the videos that I’ve created because my goal was to make them instructional and effective. Thanks for watching them!
Concerning your lower abdominal question, I want to dispel two big myths. The first myth is that we have separate lower abs and upper abs. In reality, the abdominals are one long sheet of muscle comprised of an upper and lower region and not two different muscle groups as most people believe.
The second myth is that we have a six-pack – it’s actually an eight-pack. Internationally acclaimed research scientist Michael Colgan provides the following description of the eight-pack from his book, The New Power Program:
“The eight-pack is a long, thin muscle whose fibers run vertically down the body from the breastbone and fifth, sixth and seventh ribs to the top of the pubic bone. The eight sought-after bumps poke out through a grid of flat tendons that run down the center and across the muscle at intervals.”
So now that we have that out of the way, we can focus on helping you to get tight abs with a focus on the lower ab region, but now you know that the abdominals are in fact one muscle group.
A lot of people think that hours and hours of abdominal work is the best approach and some gyms and health clubs even offer one-hour ab classes. Talk about a colossal waste of time!
Think about it. Would you work your biceps for one hour? Would you perform 500 reps for your triceps? The notion is ludicrous. The reason I mention this is because I want to not only provide you with an effective ab workout, but I want you to learn key information about the abs as well. This way, my recommendation will make more sense to you. Brief but intense workouts are the answer.
Another truth we all hate to accept is that our bellies will not get smaller unless there is a reduction in body fat. You must be using a well-designed calorie-reduced nutrition program such as eDiets Meal Delivery or eDiets Glycemic Impact Plan as well as an intelligently designed exercise program. If not, you won’t achieve the results you desire.
In fact when an eDiets members asks me how to get a flatter ab area, I always ask how far they are from their weight goal and if they know what their body fat percentage is.
Assuming your nutrition program is on track and that you strength train with weights 2-3 days per week and perform cardio 3-5 days per week, I recommend the following routine three days per week on non-consecutive days. The exercises are important, but the limited time between sets is the key to its effectiveness.
A1. Weighted Fitball Crunches
Weighted fitball crunches are one of my favorite ab exercises. This exercise developed my abs more than any I’ve ever performed. Position yourself on the ball (with hands crossed over a weight plate on your chest).
Begin with your lower back positioned toward the front of the ball and with your feet shoulder-width apart. If you’re performing this for the first time, spread your feet wider for additional stability. Also, make sure you have a spotter to assist you.
Next, lower your torso back on the ball. Your neck and head should be in a neutral position and never extend. Focus on your abs and contract as you raise the upper torso.
Do not swing back and forth on the ball (the ball should not rock). Focus your eyes on the ceiling and crunch tight. Lower to just a bit below parallel and repeat.
The added resistance is extremely effective in working the abs. Let’s face it, people perform crunch after crunch and never really make a significant impact on their abs because of a lack of resistance. One other tip to effectively work the lower ab region is to slide back on the ball a bit. However, be careful to not slide back too far. When you slide back and perform the crunch, you’ll feel the lower ab area being worked quite hard.
When purchasing a fitball just remember that one size does not fit all. Follow these size guidelines:
Under 5’ - 45 cm ball
5’1/4” to 5’6” – 55 cm ball
5’6 1/4” to 6’0” – 65 cm ball
Over 6’0” – 75 cm ball
Instruction: Perform 12 slow and controlled reps and immediately go to A2.
A2. Bicycle Maneuver
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.
Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45 degree angle.
Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.
The lower to the ground your legs bicycle, the harder your abs have to work.
Instruction: Perform 15 reps on each side and when finished, immediately go to A3.
A3. Double Crunch
I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals.
Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or gently place your finger tips on the side of your head.
Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper ab region while you contract. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement
Instruction: Perform 15 reps or as many as possible. When finished, immediately go to A4.
A4. Plank
Lie face down on mat with elbows resting on floor next to your chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds.
Instruction: After performing the Plank, rest for 60 seconds and repeat A1-A4 one additional time. In 3-4 weeks, add a third super set so that you’re performing A1-A4 3 total times (with 60 seconds rest after A4)
Although it looks like a lot, you’ll be surprised how fast you can complete this routine. Good luck, Jezabel!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
Labels: abs, exercise, fitness, fitness routine, Raphael
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