Ab exercise help

nobodythere

Got a document off Limewire called "bodybuilding truth" and the first exercise is to do with abs, but I don't understand what i'm supposed to be doing.

While in a seated position, bend your knees and bring the feet in so they are about 10-12 inches from your body. Keep your feet flat on the floor. Hunch your torso forward, tuck your chin into your chest, and hold your hands on the outsides of your knees. Now lean back while maintaining a hunched position until your arms are completely extended (still holding on to the outsides of your knees). At this point, let go of your knees and extend the arms forward. Are you feeling the strain in your abs yet? If you are like most people, there will be a tendency to start falling backward. This is due to the fact that only the abs are involved in maintaining your balance and the usual "helpers" like the hip flexors are excluded from the equation. It's now time to generate some serious punishment. Slowly raise the arms so that they are pointing directly overhead (keeping the body hunched forward). Can't be done you say? And I thought you were strong! If this is too intense, extend the feet outward until you can maintain balance. As you get stronger you can bring the feet in closer. Hold the outstretched arms above for 10 seconds. This is considered one rep. Slowly bring them down and just as slowly, allow the torso to come up to the original position. Rest for 10 seconds. Once again, slowly lean back and repeat the movement. Ten "reps" performed correctly will be one hell of a vicious set. The number of sets performed are up to you. It would be fair to say that after 10 minutes of this type of training, your abs will be screaming for mercy. How badly do you want it?

Attached is an image of what I think I'm supposed to be doing, but my abs don't hurt at all...

BossArky

you do it on the floor, not standing up!

nobodythere

Oh.... that makes so much more sense :$ Much thank you's and such, just the words "seated position"

BossArky

No problem. A good ab exercise that I do is as follows:

Lie flat on the floor, arms stretched back straight over your head, palms facing the sky.

Keep your arms straight and bring them up so that your finger tips are pointing towards the sky (i.e. you have brought you arms through 90 range of motion).

At the same time as moving your hands as described above do the following

Start with your legs together, stretched out flat against the floor. Bring your knees up until your lower legs(ankle to knee) are parallel to the ground, --> which means that your upper leg (hip to knee) is perpendicular to the ground.

Remember, do both the hands and legs together. This exercises both the lower and upper abs. Do it initially 15 times per day, both morning and night... then increase the reps. This ab exercise has the advantage that you don't roll your spine on the floor as sometimes happens with traditional situp positions.

Mr E

My gym has a machine that mimics that exercise, with the added advantage of pins at the head and foot where you can stick on some extra weights....

BossArky

Well, my exercise has the added advantage of being able to do it in 1 minute each morning and evening, first or last thing, without having to go to the gym

Once you get stronger hold a weight, i.e. 4kg in each hand and try and do it... remembering to keep each arm straight. It really burns the upper abs. Great!

nobodythere

Question: How are your abs

BossArky

They are grand, thanks for asking

nobodythere

Okies, I'll try it your way. Only twelve layers of fat to go to get to them anyway:p

BossArky

Also, when doing the exercise above, don't touch your arms or legs off of the floor until you are finished the entire set... i.e. maintain the tension on the abs.

If you are overweight then a bit of running wouldn't go astray to get rid of some excess baggage and allow the new muscles to shine through.

poobum

BossArky wrote:

Also, when doing the exercise above, don't touch your arms or legs off of the floor until you are finished the entire set... i.e. maintain the tension on the abs.

If you are overweight then a bit of running wouldn't go astray to get rid of some excess baggage and allow the new muscles to shine through.

em if he is very obese running could be bad for you! if very heavy mabey you should start with alot of walking and a bit of dieting etc....