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How to get Perfect Abs – Athletes Style
Every four years the people of the entire planet take part in summer Olympics. Some compete there and some are there with the heart and soul. I must admit I am a fan of this huge event and my favorite part of the Olympics is the athletics competition. I am always amazed of how good the athletes look and how shaped up their abs are.
Some of them have great genetics but all of them have worked hard to sculpt those six pack abs. Only by hard work and exercise you can achieve those beautiful muscles. And since it is clear that they hold the key to having a great body, why doesn’t anyone follow their advices and lifestyle? The fitness community tends to overlook this important fact. But do not get me wrong. I do not mean that we should wake up at 5 in the morning and do back flips. What we can do is investigate their lifestyle and how they train. We should see what exercises they do and how they eat.
I have noticed that the athletes are not doing ordinary ab workouts. In my visits at some Olympic training facilities I have seen how athletes do ab exercises every day.
They are particularly fond of these two exercises:
The Hanging Leg Raise – Get an overhand grip on the chin up bar. Then you have to raise the legs up until they almost touch the chin up bar. Return until the knees, hips and waist is extended. Repeat the number of reps.
The V-Sit Up – Lie with the hands over the head and, at the same time, raise the legs up and also the torso. Reach towards the raised feet with the hands and then return to the straight position.
Besides these two types of exercises, the gymnasts also work their abs by doing some full body movements. You can do these movements at home and perform full body movements that train the abs. You will need a fancy seat, a chest/back support or a bench.
Here are 3 types of exercises that can be easily done at home and they will help you train the abs:
1. Do suspended push ups. Lie on your back on the bench and let the abs just “go to sleep”. You will work the shoulders, the chest, and also the triceps.
2. Ditch the pull down for some chin ups. If you do chin ups your abs will be working full time to perform the movements. It is a great movement.
3. Ditch the leg press for some tuck jumps. Leg press exercises are putting the abs to sleep because of the bench support. But that is not all. And because the sled is on guiding rods you are only allowed to move linearly and no stabilization or support is required from your abs. Also, you should now that the tuck jumps, are providing a great workout for the abs. All this in one single exercise! This is the big advantage of these full body exercises. They are helping you “kill two birds with one stone” because they are very efficient.
So go on and make these changes in your workout routine and enjoy the results. Your goal of getting those perfect six pack abs is closer than you think.
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Good workouts for people with health problems?
I had major back surgery a little over a year ago, and I never went through physical therapy. My doctor has cleared me to do normal activity now and I really want to build my muscles up, however I have a difficult time doing so with regular workouts. I also tend to run out of breath faster than I did before surgery, so I have to work in smaller increments at a time. Are there any workouts that are good for people with health/flexibility problems (I have metal rods in my back, so I don't have too much flexibility there)? I'd really like to work on everything, especially legs and abs, so any workout tips and techniques would be greatly appreciated! Thanks!
Exercises in a pool are great, but hard to do as the weather gets colder. Because of your limitations, start a walking program. Add 30 minutes of walking at a brisk pace every other day and you will start to see a difference. It will be hard at first, but you will work up to it.
Abs will be harder, because of yur limitations. You probably can't do sit-ups, but push-ups strengthen your abs as well as your arms. Laying on your side and doing leg lifts, small arm weights and other simple things will help. Just don't push yourself too hard off the bat.
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