Abdominal Exercises

Develop Strong Core Fitness

Welcome to The Abdominal Exercises area of
My Personal Trainer.
Developing your Core area really sets the stage for a life time of great fitness and health. Your Abdominal region of your body is truly the center of everything you do when it comes to Abdominal Exercises and Core Fitness Success

Developing a great core of Abdominals will lead you to tremendous improvement of your overall fitness level and will help support your other efforts in developing an overall fit body for a healthy lifestyle.

In these Abdominal Exercise pages, we will focus on the best Abdominal Exercises that give you the most effective results, we will discuss the need for a great Abdominals Area and also focus on bringing you the truths and myths about all these so called Abdominal Exercise tools that are out there sold on so many infomercials.

Get Ready to:

Get Free Abdominal Exercises
How to develop every part of your Abdominal area
Why My Best Abdominal Exercises are crucial to life long fitness and health
Build Strong Sexy Abs
Develop your Abdominal Muscles efficiently
Build the Ultimate Six Pack Abs
Exercise your Abdominal Muscles
Learn Abdominal Core Secrets
Learn the Best and Worst Abdominal Exercises
Get Stronger Firmer Abdominal Muscles
Learn Crunches on a Ball
Learn the Reverse Crunch
Learn the Bicycle Manuever
Learn Tips for overall Better Abdominals

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Strengthen Your Abdominals with Stability Balls

The stability ball - an extra-large, inflatable orb designed to improve balance while targeting specific muscle groups - has grown in popularity since it's mainstream introduction in the late '80s and early '90s.

The stability ball can be adapted for many uses, including developing core strength, improving posture and facilitating stretching, among others. Its application is particularly widespread in the physical therapy industry, where it was first put to use nearly 30 years ago.

Thanks to fitness professionals' interest in the stability ball and its numerous benefits, there have been several Abdominal Exercises plans developed over the past few years for just about every need, desire and body part.

The stability ball and Abdominal Exercises

So much of the exercise we do, such as running and cycling, focuses on the lower body. Not much attention is paid to the trunk, or core, of the body. It is the muscles of the core - the abdomen, chest and back - that stabilize the rest of the body.

Think of your core as a strong column that links the upper and lower body together. Having a solid core creates a foundation for all activities, and is especially important when you add a heavy load, such as weights to your workout.

It is important when you are strengthening the core that you create balance between the muscles of the Abdominal and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower back muscles. Free Abdominal Training with Stability Balls help to develop and strengthen those muscles.

Infomercials and magazine advertisements seem to be targeting the individual who wants to strengthen their abdominal muscles. Although end results such as ''toning'' and ''shrinking'' aren't totally accurate, a handful of the techniques the equipment supports are valid.

However, you don't need an ab rocker or a special track with handles to concentrate on this area. The stability ball is well equipped to help you concentrate on Good Quality Abdominal Exercises and help develop your Core.

Here are three Abdominal Exercises that can be performed with a standard stability ball and target all three sections of the abdominal muscles:

Supine trunk curl

Start with the top of the ball beneath the center of the back. Press the lower back into the ball and tighten the abdominals as you curl the rib cage toward the pelvis. Slowly return to the starting position.

Supine oblique curl

Start with the top of the ball beneath the center of the back, then stagger feet and rotate hips to one side. Anchor the lower hip to the ball and move the rib cage at a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.

Forward transverse roll

Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90-degree angle. From this starting position, roll the ball forward as you extend your arms and legs simultaneously. Contract your abdominals to help support your lower back, which should not be strained.

Roll as far forward as possible without compressing the spine, drooping shoulders, or rounding the torso. Return to starting position.

The benefits of balls
Besides providing balance training, stability balls work the trunk in almost every exercise that is performed. By concentrating on the abdominal section, your posture will improve and you will find that you are generally more balanced and aware of your body movements. Your core will be more prepared to support the rest of your body in whatever activity you choose to do.

How to choose a ball for Abdominal Exercises

It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the Abdominal Exercises will be.
If you are just beginning, overweight, an older adult, or you are generally deconditioned, you may want to consider using a larger, softer ball. When sitting on the ball, your knees and hips should align at a 90-degree angle.

Following are general guidelines for buying the right size stability ball:

• Under 4’6” (137 cm): 30 cm ball (12 inches)
• 4’6”–5’0” (137-152 cm): 45 cm ball (18 inches)
• 5’1”--5’7” (155-170 cm): 55 cm ball (22 inches)
• 5’8”--6’2” (173-188 cm): 65 cm ball (26 inches)
• Over 6’2”(188 cm): 75 cm ball (30 inches)

Fit Facts are taken from ACE FitnessMatters® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, a bimonthly magazine, is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters online at http://www.acefitness.org/fitnessmatters or call 1-800-825-3636. The American Council on Exercise® of San Diego, California (ACE®) does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this website. Copyright 2003 American Council on Exercise. All Rights Reserved.

How to get Six Pack Abs

Each of the 13 Abdominal Exercises was ranked for muscle stimulation (measured with EMG) in the rectus abdominus (the long, flat muscle extending the length of the front of the abdomen) and the internal and external obliques (the long, flat muscles extending along the sides of the abdomen at an angle).

The top three Abdominal Exercises were:

1.Bicycle maneuver
Lie flat on the floor with your lower back pressed to the ground.Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise.

2. Captain's chair
This was one of the few on the "most effective" list that involves gym equipment. Start with legs dangling and slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

3. Crunch on an exercise ball
Sit on the exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees. To work the oblique muscles, make the exercise less stable by moving your feet closer together.
Among the equipment studied, the Ab Rocker, by Body by Jake, was the worst piece of equipment tested. The Ab Roller and the Torso Track were better than the Ab Rocker, but statistically they were not much better than the basic crunch. The best piece of equipment was a large exercise ball.

Full Study Results:

Best to worst Abdominal Exercises for strengthening the rectus abdominus:

1. Bicycle maneuver
2. Captain’s chair
3. Crunches on exercise ball
4. Vertical leg crunch
5. Torso Track
6. Long arm crunch
7. Reverse crunch
8. Crunch with heel push
9. Ab Roller
10.Hover
11.Traditional crunch
12.Exercise tubing pull
13.Ab Rocker

My Best to worst Abdominal Exercises for strengthening the obliques:

1. Captain’s chair
2. Bicycle maneuver
3. Reverse crunch
4. Hover
5. Vertical leg crunch
6. Crunch on exercise ball
7. Torso Track
8. Crunch with heel push
9. Long arm crunch
10. Ab Roller
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker