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It's All About The Abs - Abdominal Exercise Equipment That Really Works
Abdominal Exercise Equipment That Really Works
There have been many studies and reports about how our society as a whole has grown heavier and chubbier. The stomach, in particular, has become a trouble spot for many people. This is due in part to the fact that many of us have desk jobs where we rarely use our stomach and abdomen muscles. For others, this is where the excess fat, brought on by the fast food and extra beers, settles in our bodies. Whatever the reason for our big bellies, there has been a host of abdominal exercise equipment and gadgets to help do away with stomach flab. Some of these techniques and equipment work better than others. This article will help you sort through the hype.
Before beginning a discussion of abdominal exercises and equipment, it is important to point out that even the best ab machine will not help you loose fat in your stomach area. Abdominal exercise equipment can tone and shape your muscles, but the only way to loose the fat is to consume more calories than you take in. Exercise will help you do this, but it is a total body process, not targeted to certain areas.
It is also important to note, that for many people, a flat stomach is not in their genetics, even if they are in good physical shape. Some stomachs have a small curve, and all the crunches in the world won’t change that. However, the exercises and equipment discussed below will help tone, strengthen and define your abdominal muscles.
Abdominal Exercises & Equipment
There are many different types of ab exercisers and equipment. One of the most effective of these, the Roman Chair, is not strictly an ab machine. It is a common piece of equipment found at the gym but it can be used to perform a very effective ab exercise. The Roman Chair is a somewhat taller machine with two stationary, parallel arms and a straight, padded back. There is nothing to sit on.
When working on abs, the best way to use this piece of equipment is to place your forearms flat on each armrest, with your back firmly against the padding. You should have the Roman Chair set high enough that your legs dangle straight down when you are in position. Then slowly bring your knees toward your chest as far as you can go and hold for a few seconds before extending them to the beginning position. This exercise was number two in a San Diego State University survey that ranked the top abdominal exercises and equipment.
According to the survey, the best ab exercise is the Bicycle maneuver. Many of you are probably familiar with this fun exercise. We’ve been doing it since we were kids in gym class, and it turns out, the bicycle is one of the most effective exercises for working those abdominal muscles. To do the exercise correctly, lie on a mat and press your lower back flat. Put your hands beside your head. Tighten your abdominal muscles and bend your knees toward your chest until they are at about a 45-degree angle. Bring your right elbow in contact with your left knee. Then alternate with the opposite knee
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Hot Fitness Tip of the Week
Stretch ONLY to the Point of Tension: Stretching is NOT an activity that was meant to be painful, it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching. Let me explain why.When the muscles and tendons are stretched to the point of pain, the body employs a defense mechanism called the stretch reflex. This is the body's safety measure to prevent serious damage occurring to the muscles and tendons. The stretch reflex protects the muscles and tendons by contracting them, thereby preventing them from being stretched.So to avoid the stretch reflex, avoid pain. Never push yourself beyond what is comfortable. Only stretch to the point where you can feel tension in your muscles. This way, you'll avoid injury and get the maximum benefits from your stretching.
Words of Inspiration
Reluctance in effort: If you are reluctant in your efforts, the results will come with the same reluctance. Anything that is attempted grudgingly has only a slight chance at best of succeeding and a major reason for dropout. Your reluctance is telling you something. When you are unenthusiastic about taking action, it means that you're really not committed to being or having whatever that action will bring. You may say every day that your goal is to lose 3% bodyfat in the next six months. You may even have put it down on paper. But if you don't enthusiastically make the effort, day after day, to reach that goal, it is not truly your goal. You don't really want it. There is never any lack of ambition when the objective is compelling enough. Stop following goals you're reluctant to pursue. Find ones that will keep you awake at night with excitement. There is something youreally, truly desire. Let go of what the world expects out of you. Touch your very own yearning. Allow it to fill you with ambition, and eagerly go for it . 100% commitment towards your goal will undoubtedly bring you 100% success. Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm
and elbow and repeat. You should feel it in your sides and abs.
Leg Crunches are similar to the Bicycle, but with crunches, your torso does most of the movement. Lie on the mat again with your lower back pressed flat. Place your hands at your sides or by your head, whichever is more comfortable. Be sure not to put any pressure on your arms or you will take away from the effectiveness of the exercise.
Lift your legs straight up above your head and bend your knees slightly. Squeeze your abdominal muscles and then lift your torso up off the mat toward your knees. Return to the original position with your back flat on the mat. Relax your abdominal muscles and then repeat. Remember to breathe during the exercise.
Crunches can also be done on an exercise ball and many feel it is more effective than standard crunches. You sit on the ball and place your feet on the floor about a foot apart. Roll back carefully on the ball until you are lying with your back fully extended on the ball. Tighten your abdominal muscles and raise your trunk off the ball to about a 30-degree angle. Return to the extended position and repeat.
Exercise balls are one of the most versatile and effective pieces of fitness equipment relative to their cost. Another low cost equipment alternative is a stretch band. These are just what they sound like, a stretchy band made of lycra, nylon or sometimes rubber. Sometimes called resistance bands, they allow you to work one muscle group while the resistance of the band stabilizes the opposing muscles. It is good for stretching and strengthening muscles and is often used with beginners and those who have experienced an injury.
If you are looking for something a bit more high-tech, there are several pieces of equipment made especially to work the abs. There are the Ab Crunch Machine and the Back and Ab Machine. Both of these pieces of abdominal exercise equipment have been designed to support the lower back and the neck. They also come with adjustable resistance settings.
The Ab Slider, Ab Wheel, and Ab Trainer are other examples of equipment designed to target abdominal muscles. As with most types of fitness equipment, their effectiveness often is dependant upon correct usage and, in some cases, combining them with other abdominal exercises. It is important to fully research the equipment and read instructions before using.
The quest for six-pack abs and flat stomachs has intensified over the past few years. In response, the fitness industry has resurrected some old, faithful exercises, developed new and improved versions, and even created equipment specifically to target abdominal muscles. Combine these top abdominal exercises with an overall exercise routine and a healthy diet, and chances are you will loose the flab and have a stronger, more shapely mid section in a matter of months.
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