Abdominal Exercises For Beginning Bodybuilders
by Rick
Mitchell
zone3
The abdomen contains the muscles that most beginners struggle with
because they take a long time to develop and need a low level of body fat
to be seen. The abdominal muscle group consists of three main
muscles:
1. Rectus abdominis - commonly known as the abs, this is a
large flat muscle wall that runs from the lower chest to the pubic
bone.
2. Obliquus abdominis - commonly known as the obliques, this
muscle runs diagonally along the side of the mid-section from the lower
ribcage to the pubic area. The internal obliques lie underneath the
external obliques.
3. Transversus abdominis - this is a thin strip
of muscle that runs horizontally across the abdomen.
You can target
these muscles effectively by performing the following exercises:
1.
Crunches - 3 sets of 15-20 reps. This exercise will work the upper
abs.
2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will
target the lower portion of the abdomen below the navel.
3. Side
bends - 3 sets of 15-20 reps. This exercise will work the
obliques.
As with all exercises you need to take care in scheduling
specific body parts. To begin with you should incorporate your abdominal
exercises into a program similar to the one suggested below:
Day 1:
Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3:
Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the
first couple of weeks complete one set but then add one set each week to a
maximum of three. At the end of three months you will be ready to move on
to more intensive intermediate level exercises.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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Abdominal Exercises For Beginning Bodybuilders
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