Abdominal Muscle Exercises For women and men

Abdominal muscle exercises for men and women, You must work all the abdominal muscle groups. The abdominal muscles are complex and consist of the upper and lower abdominals and the obliques, the abdominals at the sides. A common misconception of many people is that by doing “churches” they have worked all the abs and that’s all that’s required. Later they wonder their tummies are not perfectly flat or don’t look like “six packs”. Doing generic crunches only works one portion of the four major abdominal groups. by Perdita di peso

Step by Step Abdominal Muscle Exercises for Men and Women

1. Reverse Crunch

• A reverse crunch works the lower abs.
• Lie down on your back. You can do this using a bench or the floor as the exercise platform.
• Breathe out as you raise the knees and legs up toward your belly button. Keep the back flat against the ground or bench. Keep the neck relaxed.
• When you abs get stronger, you can use an adjustable bench and tilt the bench in a downward slope so that you are lifting more of the lower part of the body upward against gravity. Hold on to the bench with your hands over your head or at the sides when doing incline reverse crunches.

2. Traditional Abdominal Crunches

• Put the back of your legs flat on top of a chair so you have a 90-degree angle between the thigh and leg. Tuck your chin in toward the chest and support your neck by looking your fingers the neck and keeping the elbows parallel. Keep the neck still and relaxed and supported by your interlocked fingers.
• Lift the shoulder and chest above the ground. Be careful not to move your chin or neck about, since this may produce undue neck strain. Your neck should not feel strained if properly supported by your locked hands and fingers. You should feel tightness-contraction in the upper abdomen. When you are stronger and if you do not have a back problem, then try to go all the way up, almost touching the elbows to the knees.
• To work the “side abs”, come up and turn, slightly pointing one elbow toward the opposite knee. Come back down and alternate the motion toward the opposite knee.

3. Lateral Twists-Lateral Abdominal Exercises

Once you have gotten stronger at the abs with the other two ab exercises you may want to add the advanced lateral twists that exercise the oblique (side) abdominal muscles. These are often neglected by most people who exercise. This will require a lot coordination and balance and works many muscles at once. Get a weight plate of 1 to 5 pounds. Lie back with a small towel. Roll in the small of your back. Hold the plate in front of you and come up holding it away from the body with the arms straight at the elbows.

Your back should be at about a 30-to40-degree angle to the floor. Once you are stable, then, while keeping the arms out straight, rotate/twist to the left while keeping the right lower back on the towel. Go as far as comfortable, then come back to the center and repeat. Take a break. Then repeat the same with a twist to the right side. A medicine ball also can serve the same purpose as a weight plate.

abdominal muscle exercises For women,  I personally prefer a medicine ball for my own lateral twist exercise workouts. It is easy to hold a small medicine ball. This exercise will tighten your neck muscle. If you have a neck a problem, go slow and use a lighter weight. Do it under supervision or avoid this exercise.

My own neck occasionally hurts. After slowly building up using this lateral twist exercise, I have been able to strengthen my neck and feel better overall. It is a powerful trunk and abdominal exercise.

Part of the reason for weak abdominal muscle and the “bulging gut” is that we all sit a lot plus we accumulate fat within the abdominal cavity. While we sit, the “ab” muscles go slack and get weak. I recommend that during sitting at work you do some “ab” exercises daily.

While sitting at your chair, hold your back straight and extend your legs and alternate a scissors motion with the legs or do a pedaling motion by raising and lowering one leg at a time without letting the legs touch the ground.

you also can hold both legs/knees together and raise them together straight upward toward the belly button-a reverse crunch. You should be able to feel contractions (tightness in the lower abdominal muscles). By returning the legs to the right of center and lifting them up toward you and then to the left you will work both the side and lower abs.

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Lower Body Exercises For Men and Women

Lower Body Exercises For Men and Women, Fat too many men ignore lower-body exercises altogether and only focus on the upper body. This is a huge mistake. It is very important to work out the lower body, as it includes some of the largest muscle groups in your body. You are getting only half the effects of weight training if you only exercise your upper body.

1. Bent-Leg Dead Lifts

• These are very powerful lifts that stimulate large amounts of muscle all at once. Reach over to pick up the weight with your knees bent as in the illustration above. Be sure to bend your knees you back almost flat except for a small natural curve at the lower back. Just lift the weight by going from a squatting to a standing position using the power of your legs.
• Note: Straight-leg dead lifts are okay if you have a strong back. Go easy with this one and slowly build up. Be very careful if you have back problems.

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Upper Body Exercises For Woman and Men

Upper Body Exercises For Woman and Men, I really wish I could teach you all the finer points of weight training through this book, but it is impossible to learn without personal training from a professional.

But I do think it is useful to take a look at what weight-training exercise I recommend the most and to get an idea of how to do them.

The information presented here is intended to give you a general idea of how to exercise correctly with weights.

Make sure you go through all these exercises first with a personal trainer or experienced health care professional. Do not try to do these on your own first, especially if you have never lifted weights before or have not lifted for over one year.

For each exercise in this appendix, do an easy warm-up set of 8 to 10 repetitions. They do 8 to 10 repetitions of heavier weights. The last 2 or 3 reps should be difficult, and you should feel like you muscles are maxed out: they should hit muscle failure-the point where your muscles cannot contract anymore. If you feel more than just regular muscle soreness, stop right away to avoid injury, and get advice.

Upper Body Exercises For Woman and Men Variety

Both men and women must do a variety of upper-body exercises. Women often neglect these exercise for fear of becoming overly muscular. But it is important to work out the major muscle groups in the upper body regardless of gender. This is essential for stimulating your fat-burning hormones and for maintaining strength and muscle mass while losing weight. As mentioned before, most women will not get overly muscular from doing upper-body exercises.

1. Standing Biceps Dumbbell Curls

• Put a single-eight-dumbbell in each hand. While keeping your elbow still at your side, lift the weight upward toward your chest with your left arm and then return it to your side. Repeat, using your right arm. Alternate lifts with right arm and left arm.

2. Bent-Over Rows

• Bend over as pictured in the illustration above. Bend your knees about 20 to 40 degrees and lower the weight bar until your arms are extended fully. Stay bent forward at the waist to about 20 to 40 degrees above the plane of the floor. Keep your bend at an angle that fells comfortable on the lower back. Now lift the bar up toward the lower chest and squeeze the shoulder blades together as you lift the weight toward the chest. You should maintain a small natural curve in the back while doing this exercise.

3. Lateral Raises

• Start with a dumbbell in each hand at your side, with your elbows extended straight while standing up straight. Now raise the weights out from your sides to angle that is parallel with the floor, so that your arms are perpendicular to your body.
• Slowly and gradually bring the weights back to your sides and repeat.
• Caution: if you have shoulder problems, do not raise the weights higher than what feels comfortable or up to shoulder level. This is to avoid compression of the supra spinatous and rotator cuff tendons of the shoulder.

4. Dumbbell Bench Press

• Life face up on a bench with legs flat on the ground or flat on the bench and with a dumbbell in each hand that has the ends aligned with the length of your body.
• Keep your upper arms parallel with the floor, so that your elbows are slightly above your chest. Slowly bring the dumbbells up so that the ends touch at the end in front of you. Then slowly and gradually return to the start position.
• Caution: Do not let the elbows drop below chest level. If you have shoulder problems, then keep the elbows above the plane of the floor and do shorter arc presses upward.

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