What we are trying to achieve here is let your abdominal muscles undergo adequate amount of tension such that the muscle fibers experiences trauma which is also known as muscle injury or tension.
The act of your body reacting to this ache is when the muscle cells begin to rebuild is due to satellite cells (small multi-potent cells with very little cytoplasm found in your muscle) that fuses with your muscle cells and form new muscle protein stands.
The human abdominal area muscles consists of 4 major areas.
The following exercises seeks to target each of the parts specifically such that we can achieve maximum output with minimum input, allowing our workouts to be highly efficient and focused.
Upper
1. Toe Touches
HOW
Lie down in a crunches position, straighten your legs towards the ceiling and do the crunches motion while aiming to touch your toes and keeping your legs straight at the same time. Click here if you would like to see how its done.
REPS
20 reps/set
2. Bicycle Crunches
HOW
Lie down in a crunches position. Your leg motion should be as though you are cycling. Alternate it by having your right elbow going to your left knee and vice versa. Click here if you would like to see how its done.
REPS
20 reps/set
3. V-Ups
HOW
Lie down with your hands and legs straightened (legs and head to be off the ground). Sit up with your hands straightened and lift your legs up until you are in a V-shape. Aim to touch your toes with your hands. Click here if you would like to see how its done.
REPS
20 reps/set
Mid
1. Planks
HOW
Go into a push up position but rest on your forearms. Hold it there. Click here if you would like to see how its done.
REPS
30sec/set
2. Boat Hold
HOW
Go into a V-Up position and hold it there. Click here if you would like to see how its done.
REPS
30sec/set
3. Mountain climbers
HOW
Go into a push up position. Bring your right knee to your chest while your left leg is still fully extended. Hop and switch the position of your legs. Remember to keep your core tight throughout and make sure your body is parallel to the floor. Click here if you would like to see how its done.
REPS
20 reps/set
Lower
1. Flutter Kicks
HOW
Lie down with your legs straightened and your hands behind your back or by your side. Lift your right leg off the ground slightly past hip height, and hold your left leg so it hovers a few inches off the floor. Switch the position of the legs, and that is 1 rep. Click here if you would like to see how its done.
REPS
20 reps/set
2. Reverse sit ups
HOW
Opposite of a traditional sit up. Lie down on your back and with your legs straightened out. Tuck your legs to your chest. Click here if you would like to see how its done.
REPS
20 reps/set
3. Leg raises
HOW
Go into a flutter kicks position but keep both of your legs straightened together and lift them up and down. Click here if you would like to see how its done.
REPS
20 reps/set
Obliques
1. Russian twists
HOW
Sit with your legs off the floor. Lean back slightly so your body would now be in a V-Shape. Twist your torso from side to side with your legs off the floor throughout. Click here if you would like to see how its done.
REPS
20 reps/set
2. Side plank
HOW
From the plank position, lift of one of your hands and turn your body until you are facing the side. Keep your body straight and your core tight. Click here if you would like to see how its done.
REPS
30 sec per side/set
3. Sideway Feet Tap
HOW
Go into a sit up position. Slightly lift your body off the ground with your hands by your side. Crunch your body to the left and touch the side of your left foot and vice versa for the right. Click here if you would like to see how its done.
REPS
20 reps/set
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