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ABSolute results

Steve January 21, 2013

It’s not too early to start thinking about revealing your beach body this summer and putting emphasis on what ties it all together.  More often than not, the ABDOMEN region receives less respect than the common “beach muscle” parts like chest, shoulders and arms, but the value of shredded abs should not be underestimated.  A well-developed midsection can have a greater visual impact than bulging biceps or a chiseled chest.

It goes without saying (at least we hope) that your nutrition decisions you make from now until you break for the beach are going to play a major role in your satisfaction or disappointment to your exposed physique.

Before you turn your abs of dough into abs of steel, here’s a breakdown of the muscle groups together commonly referred to as the ABS:

RECTUS ABDOMINIS- This is the good ol’ six pack: The muscle that turns the heads of both interested ladies and envious guys.  The rectus abdominis originates at the bottom of the sternum and inserts at the pelvis.  Most abdominal exercises contract this muscle directly.

EXTERNAL OBLIQUES- The external obliques run diagonally down the sides of your body, between your rectus abdominis and lats.  This is the muscle that gives your torso that detailed look desired.

SERRATUS- These are the fingerlike muscles you find running from your lats to the sides of your ribcage.

EXTERNAL INTERCOASTALS- Not to be confused with the serratus, these run diagonally across your ribcage, below your pecs and above your external obliques.  They assist in deep breathing exercises and other functions essential to the chest cavity.

THE “CORE” (transverse abdominis, internal obliques, internal intercostals)- While not visible to the naked eye, the core muscles are invaluable in the support and strength they provide to the entire torso, including maintaining the integrity of your lower back.

In putting together the ultimate ab routine, you want to make sure to target each of the four visible muscle groups as well as the core foundation.  In turn, you don’t want to create such a long and arduous routine that you’ll never want to perform again.  So a combination of thoroughness and efficiency is key.  The best way to achieve this is by establishing a way to hit the most areas of the abdominal area while using the fewest exercises.

There are a hundred abdominal exercises plus at your disposal (full detail and description found at www.feelfitastic.com/builder).  For this introductory program, limit your ab workout to supersets* chosen from 4 exercises.  Allow 48 hours of rest between sessions to ensure sufficient recuperation.

OVERHEAD MEDICINE BALL CRUNCH      20 reps

HANGING KNEE RAISE TWISTS                   20 reps (10 each side)

BICYCLE CRUNCH                                          20 reps (10 each side)

FLOOR PLANK                                                  Hold for 60 seconds

*Perform each exercise one after another with minimum rest.  Contract your midsection voluntarily through each repetition for maximum development.

At the completion of the four exercises, take a one minute break and execute again.

Let it be said again, that without implementing the appropriate eating habits, your diligent efforts in producing tight abdominal muscles will fall short in display.  Continue keeping your eyes on healthy nutrition recommendations that Fitastic provides- EARN YOUR BODY!


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