The Quest To Chisel Rock Hard Abs

By Author: Michael Price
Total Articles: 114
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One of the most sought-after body parts by trainers everywhere is abdominals. It seems everybody wants them, but few have them. Many toil away in the gym with sit-up after sit-up and crunch after crunch only to face sore abs and a declining motivation.

Others don't worry at all about their abs and neglect training them all together. They are many times seen as an after thought, tacked onto the end of a session only to be undertrained with little or no focus.

The abdominal area or midsection comprises of some significant functioning muscles. Not only does the midsection provide core stability and balance, it also aids in other lifts by redirecting pressure and stabilizing the entire trunk. By having the abs strong, the body can put more focus and energy toward a squat for example and hold in the pressure generated much like a weight belt.

Next time you are bench pressing flex your abs slightly and keep them tight throughout the lift - you will be surprised at the help you receive from your abs during both portions of the movement.

So not only are the abs a significant factor in actual functioning in ...
... regard to other movements in your routines, but they are also play a major role in the game of bodybuilding.

A competitive bodybuilder must posses a great set of abs in order to place well. Aesthetically speaking, the mind draws instantly to the abdominal region as they should present a balanced and proportionate physique. A ripped midsection also signifies that the athlete is in superior conditioning and helps to display the coveted V-taper.

Along with a sound eating plan and a comprehensive training regimen sculpted, ripped-up abs can become a reality. Although this article will focus on the actual training regimen, creating an impressive midsection takes a very extensive and bodybuilding-friendly eating component as well. One cannot do countless sit-ups and leg lifts everyday and expect dramatic results.

No other body part requires such discipline to develop, but once they are uncovered and for all to see they are a sight to behold.

The muscles of the abdominals comprise of several areas that flex, extend, twist and stabilize the trunk area. They sit on the front sides of the lower torso originating along the ribcage and attaching along the pelvis. Let's look at each muscle and its function.
Rectus Abdominus:
This is the coveted "six-pack" muscle - although it has more than six heads. This muscle flexes the spine and brings the ribcage and pelvis closer together.

Transverse Abdominus:
This muscle is a deep muscle of the core which lies beneath the other muscles that is essential for trunk stability.

Internal & External Obliques:
These are diagonal muscles that work to rotate the torso and stabilize the abdomen.

Now that you know a little about anatomy and function, let's delve into what makes outstanding abdominals. The movements and routines presented are designed to get the most out of each trip to the gym.
Remember to always use good form and not to use too much weight to compromise your safety. Remember when performing any abdominal movement be sure to execute each motion (concentric and eccentric) with steadfast control to avoid ballistic-style reps.

Crunches & Sit-ups:

The basic crunch is performed while lying on the floor with your feet flat on the ground, arms either crossed in front of you or hands behind your head and crunching your upper body toward your knees. Your lower back should not come off of the ground, just your upper torso. Crunch your abs and exhale as you come up. Squeeze for a second and then return without taking tension off of the midsection.

For sit-ups assume the same starting position then curl up your entire upper body into your knees. Uncurl and return to the starting position. Try not to use your lower back, instead let your abs curl you up.

Quick Hit:
There are many forms of the crunch to choose from such as performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest.

Another way to try weighted crunches is to lie on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Make sure to hold the ends of the rope on either side of your head when crunching.
A great way to make the sit-up more difficult is to perform them on a decline bench and hold a weight plate on your chest with crossed arms. This would be a bit of a challenge, so try it with a weight you can handle first.
I recently came across a blog post about popular ab product Ab Rocker. The post suggests it's junk and explains why all infomercial products are junk. It also suggests a book about the most effective ab exercises and the truth that other fitness programs don't discuss. I got the book. I love it and I recommend it. You can check it out here