1) Definition.

Remember that your abs (abdominal or colloquially called abs) are striated muscles located in the middle of your body. The abdominals are the chest to the upper edge of the basin. These are the muscles you use most because they allow your body to ensure the rotation and tilt.

The abdominal muscles are in the gray.

The abdominals play an important role in balancing the pelvis, posture, static spine, but also forced expiration and cough in direct confrontation with the diaphragm pushing the abdominal contents.

There are eight abdominal muscles, placed symmetrically. The abdominals are composed of a set of four different types of muscles:

* The Great Law,
* The Grand oblique
* The internal oblique,
* The Transverse.

2) Strength Training.

The abdominals are also strengthening exercises aimed at muscle or to emphasize the abdominals. You hear so often someone say “I’ll do my abs.

For your abs become visible, your body fat should not exceed 10% if you are male and 15% if you are a woman.

Bodybuilding by the abs exercise abs long arms

This movement focuses on the upper abdominal. To those abs the right way, you should:

1. You lie on a mat and extend the arms behind any human head (hands side by side and not separated). Keep your arms next to ears
2. Contract the abdominal and shoulder blades off the ground,
3. Keep arms extended straight behind the head and to avoid neck strain. If you feel pain in the neck, bring one arm behind his head while keeping the other arm extended
4. You lower and repeat the movement 12 to 16 times.

Abdominal exercise the abs inverted

It may seem that the abs are dedicated to reverse the lower abdominal, but remember, the rectus abdominal is one long muscle, so you can not separate the top from the bottom. To those abs properly, we recommend:

1. You lie on the floor and place your hands on the floor or behind the head,
2. Bring your knees toward your chest until they are bent at 90 degrees, with feet together or crossed
3. Contract the abs to curl the hips off the ground, bringing the legs up towards the ceiling,
4. Down and repeat the movement 12 to 16 times,
5. It is a very small movement, so try to use your abdominal to lift your hips rather than swinging your legs to create momentum.

Bodybuilding by the abs exercise abs completely vertical

In an exercise abs completely vertical, you’re working your abs by involving both the upper and lower body. To do this exercise abdominal weight as it should, we recommend:

1. You lie on your back and extend the legs toward the ceiling,
2. Place hands behind the head (the cups slightly) and then contracting the abdominal while taking off the blades of the soil,
3. Press the same time the heel toward the ceiling, creating a “U” shape with the torso,
4. You lower, and repeat the movement 12 to 16 times.

Abdominal exercise by the swiss ball (exercise ball)

The exercise ball (swiss ball) is an excellent tool for strengthening the abdominal. To do this abdominal exercise as we should, we recommend:

1. You lie face up with the exercise ball resting on the part of the mid / lower back,
2. Crossing your arms across your chest or place them behind your head,
3. Contract your abdominal to lift your torso to the ball, pulling the bottom of the ribcage down to your hips
4. Keep the exercise ball steady while you roll (you should not run with the ball in motion)
5. Reduce your lower back, thereby obtaining a stretch in the abs. Repeat the movement 12 to 16 times.

Bodybuilding by the abs exercise abdominal legs vertical.

Abs exercise leg vertical movement is another effective way to improve your abdominal. To make those abs, you should:

1. You lie face up by extending your legs straight up towards the ceiling, with knees crossed,
2. Contract your abdominal to lift your shoulder blades from the ground, acting as if you want to approach your chest to your feet
3. Keep the legs in a fixed position and act as if you take your navel to your spine at the top of the movement,
4. You lower and repeat the movement 12 to 16 times.

Abdominal exercise by the Torso Track

This abs exercise is done with a device called the abdominal “Torso Track (torso trajectory in French). The Torso Track is difficult abdominal exercise fitness because it can hurt your back if you do not take precautions. To properly exercise abdominal fitness, we recommend:

1. You grab the handles of the Torso Track device and pull your abs without holding your breath (if you like the flying buttresses)
2. Exhale and glide forward as far as you can comfortably. If you collapse the middle of the device and feel in your back, you went to (e) too far
3. Contract your abdominal to pull your body toward the initial position
4. Add tension by adding more string tension.

Abdominal exercise the abdominal bicycle

Abs exercise bicycle is the best move to target the rectus abdominal (i.e. say “chocolate”) and the oblique (the waist). To do this exercise correctly abs, you should:

1. You lie back on the ground and hug the 2 fingers of your hands behind your head,
2. Bring your knees toward your chest and lift shoulder blades (or scapulae, bones located near the ends of your shoulders) above the ground without pulling on the neck,
3. Straighten the left leg while rotating your upper body toward the right, bringing your left elbow to right knee
4. Switch sides, bringing your right elbow to left knee
5. Continue alternating sides while the movement of “cycling” from 12 to 16 times.

Bodybuilding by the abs exercise leg up on captain chair

Lift legs into a “Captain Chair” is the second abs exercise more effective to strengthen your abs as much as your waist.

You can do a variety of exercises fitness abs the “captain chair (captain’s chair in French), which is a metal with padded arms that can lift your leg freely front (by hoisting up your body air with padded arm). The “captain chair” can be found in most health clubs and fitness because it is a very effective abdominal machine.

The key to keeping it safe and efficient movement is primarily to avoid the swinging legs or use momentum to lift your legs. Second, keep your knees bent to help you put more emphasis on the abs and less on the hip flexing. To do this abdominal exercise correctly on this unit fitness abs, you should:

1. Climb on the chair and held tightly padded arm to stabilize your upper body,
2. Press your back against the pad and contract the abdominal muscles before lifting the legs by lifting your knees to your chest
3. Do not bend your back arched or swing your legs up (with momentum)
4. Descend slowly lower back and repeat the movement for 1 to 3 sets of 12 to 16 repetitions.