TOP 3 ABS EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Abs Exercises

Top 3 Abs Exercises

Top 3 Abs Exercises
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Mostly 9 out of 10 peoples wants perfect six pack abs. Abs are one of the most attractive muscle of our body. Its anatomical name is Rectus Abdominis. These top 3 abs exercises will help you to develop abs perfectly.

 

Functions :-

Its some main function is flexing the Lumbar Spine , it also helps in keeping the internal organs intact and in creating intra – abdominal pressure , etc.

 

Rectus Abdominis :-

Top 3 Abs Exercises
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The Rectus Abdominis muscle also known as the ” Abdominals ” or ” Abs “. It is a paired muscle running vertically on each side of the anterior wall of the human abdomen. There are two parallel muscles separated by a midline of connective tissues called the Linea Alba. It attaches at the cartilages of ribs 5 to 7 and the xiphoid process of the Sternum.

The outer , most lateral line defining the abs is the Linea Semilunaris. In the abdomen of peoples with low body fat can be visible externally and are commonly referred to as “four”,”six”,”eight” or even “ten abs” depending on how many are visible. Commonly six abs is the most visible.

The Rectus Abdominis is a long flat muscle which extends the whole length of the front of the abdomen. Basically we can divide the abs in two parts “Upper Abs”,”Lower Abs”.

 

Exercises :-

  • Hanging Knee Raise / Hanging Leg Raise
Top 3 Abs Exercises
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Type –  Strength

Main Muscle Worked –  Lower Abs ( Rectus Abdominis )

Equipment –  Machine / Chin – Up Bar

Level –  Advanced

Rating –  9.0 (Excellent)

 

How To Do :-

  1. Hang up from a chin – up bar with both arms fully extended using any grip, a wide grip or a medium grip. Straight down the legs with pelvis slightly rolled backwards. This is your starting position.
  2. Raise your legs until your torso makes a 90 degree angle. Exhale as you perform this movement and hold the contracted position for a second and squeeze your lower abs.
  3. Slowly go back to the starting position as you inhale.
  4. Repeat for the prescribed amount of reps.

Caution :-  Perform this exercise slowly. Do not try to use weights until you are expert in this exercise. Balance yourself and avoid swinging your torso. Be very careful when adding weight as if you add much weight too quickly you could get a “Hernia” problem.

Alternate Exercises :-

a)  Parallel Bars Knee Raise                                                                          8.7 ( Excellent )

 

  • Cable Crunches
Top 3 Abs Exercises
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Type –  Strength

Main Muscle Worked –  Upper Abs ( Rectus Abdominis )

Equipment –  Cable

Level –  Beginner

Rating –  8.9 (Excellent)

 

How To Do :

  1. Attach a rope to a pulley at the top high level. Kneeling below a high pulley.
  2. Grab the rope attachment and lower the rope behind the neck until your hands are placed near your face.
  3. Slightly flex your hips and lower your torso and maintain a little bend on your your back. This will be your starting position.
  4. Keep your hips stationary and flex the waist as you contract the upper abs , so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion and hold the contracted position for a second and squeeze.
  5. Slowly back to the starting position as you inhale.
  6. Repeat for the prescribed amount of reps.

Alternate Exercises :-

a)  Crunches                                                                                      8.8 ( Excellent )

 

  • Planks
Top 3 Abs Exercises
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Type –  Strength

Main Muscle Worked –  Abs ( Rectus Abdominis )

Equipment –  Body

Level –  Beginner

Rating –  9.4 (Excellent)

 

How To Do :

  1. Make a prone position on the floor , supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulders.
  2. Keep your body straight , contract your abs and thighs to make tension in your core area and hold this position as long as possible.

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance         12 – 16/18 Reps

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