Wednesday, September 4, 2013

Washboard Abs Workout




You got it! Another core work out! Abs repair quickly but they also retain muscle memory almost as fast so it's key to change up your ab work outs regularly to avoid hitting a plateau.



Barbell Twists – 30 seconds

15 seconds of rest

Bicycle Crunches – 30 seconds

15 seconds of rest

Crunches – 30 seconds

15 seconds of rest

Leg Raises, Laying Down – 30 seconds

6 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 
§  Location: Covers the area from sternum all the way down to the pelvis bone.
§  Exercises: Crunch or Sit Up

Oblique:
§  Location: Side of the waist.
§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:
§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
§  Exercise: Air Bike

Serratus:
§  Location: Between front abs and lats.
§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.


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