Ab Workouts

Tips and Safety Precautions for Ab Workouts

Ab Workouts
Ab Workouts

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Nowadays, ab workouts are gaining much popularity among people in all over the world. Men try to adopt different ways to get ripped ab or 6 packs.  Everyone in the gym as well as at home prefers to do the ab workouts, but most of them do not figure out exactly which are the best ab workouts for them. Its’s useless to perform hundred of crunches or leg raises at once, in fact, you should plan for your ab workouts. People have a misconception that you will get the good results if you go hard for a particular exercise.

Best Tip, when you are training for your ab workouts you should always focus on quality, not at quantity. It is best to do 15 repetitions for each exercise and for all abdominal muscle such as upper abs, lower abs, middle abs, and obliques.

Importance of Ab Workouts

The importance of developing your abdominal muscles (more commonly known as “abs”) is as crucial as developing other parts of your body. It is very important for posture, as your abdominal muscle is attached to your pelvis and spine. Can you ever visualize yourself not being able to stand, or walk properly? I don’t. As a matter-of-fact, approximately $50 Billion is spent on a yearly basis by numerous people experiencing back pains, and this is a big deal indeed. So what is one way to prevent back pains? It is none other than strengthening your abdominal muscles. Other than posture, your abdominal muscles are also responsible for maintaining balance; this is because of your “gravity center” or roughly. The area just below your belly button called the “sacrum.” It handles making standing upright or sitting, or walking upright possible and helps to not cause pain or injury.

Tips – How to Plan Ab Workouts

Lots of people are not aware of this fact that their wrong workout selection might harm their efforts and can distract them from their goals. It is unfair, to say about those who only perform their workout at home can’t get the desired results. In fact, It’s a golden opportunity for them to look at these exercises which they can perform easily at their homes. The only requirement is concentration and full commitment and just give 30 minutes to your ab workouts.

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Ab Workouts Program

You can perform Ab workouts at home as well as in gym and by using machines or without machines.

Hanging Leg Raise

Movements: Flexing and Extension

Target area: Abdominal section

Plate Twist

Movements: Flexing and Extension

Target area: Abdominal section

Plank

Movements: Balance and Stabilization

Target area: Inner abdominal muscles, back

Bicycle

Target area: Obliques, Core Muscles

Classic crunch

Target area: Upper ab

Reverse Crunch

Target area: Lower ab, Core Muscles

Woodchop

Dumbbells, medicine ball, and cable weight system can be used.

Target area: Torso

Trunk Rotation

Target area: Ab, Obliques

Bird Dog

Target area: Core Muscles

Knee Tucks

Target area: Ab, Legs using a stability ball

Glute Bridge

Target area: Ab, butts, Core Muscles

Side Plank

Target area: Ab, Obliques, Gutes, Core Muscles

Tips – How Can You Avoid Common Ab Workouts Mistakes

Although it is exquisite to keep your body fit but keep in mind that proper guidelines reform overall results. Here, we will discuss, how you can avoid the common mistakes during performing ab exercises. You must have the knowledge about what you going to do such as:

  • What does his or her body exactly want?
  • How many workouts should be done by the individual?
  • Which parts do you need to focus on?
  • Which is a good diet for ab workouts?
  • Is he ready to spend much time for building ab?
  • Current body fat he is currently having?
  • How many calories does he want to burn off during a particular workout?

Tips to Perform Your Ab Workouts

  • It is the best technique to do exercises in combination such as two exercises for each abdominal muscles.
  • 10 exercise 12 reps each exercise and three times sounds good. The total number of repetitions would be 120 * 3= 360. You can quickly burn over 150 calories for this 30 minutes ab workouts.
  • Avoiding junks food those are high in sugar, fat, and carbohydrates.
  • Eat Protein 1 gm per kg body weight.
  • Increase your water intakes because it keeps you hydrated throughout the whole day.
  • Frequent workout sessions should be preferred to burn maximum calories in a week for the ab workouts program.

Safety Precautions for the Ab Workouts

  • There are different types of ab workouts such as Upper Ab WorkoutsMiddle Ab Workouts, Lower Ab WorkoutsV-cut Ab Workouts, and Oblique Workouts, so it is must necessary thing you choose your workout according to your age factor and gender.
  • A most common complaint among people who undergo abdominal exercises is the lower back pain and it is the result of hyperextending your spine. You should be more careful if you are already facing this problem and start during your workout. Avoid over training for ab workouts.
  • It is always the best and the safest way to refer to your healthcare provider or medical practitioner, or even your gym trainer before even attempting to begin any workout or exercise routine.

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Published by

shumriaz shahid

I am certified Nutrition for Sports and Exercise, Pre- & Post-natal Nutrition, Childhood Nutrition from UK. I am also advanced personal trainer ( Level 4).

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