Abdominal Tone
Targeting Upper Abdominals
If abdominals came in a can, everyone would have a six pack. In the real world, having an enviable midsection requires a real commitment not only to a training program that includes, unless you’re genetically gifted, plenty of aerobics but also a diet that carefully monitors macronutrient ratios and total calories.
We all know that extra body fat diminishes the nuances of toned muscle, but even a little jelly on the belly will wipe those abdominal contours clean out of sight. It’s been said that if you want great looking abdominals you have to live hungry. That may or may not be true. Start with a visual check of your upper abdominals (generally considered easier to develop and show than the lower abdominal region). If you can’t see definition, you’ll be starting at square one.
Before reading our bodybuilders’ top picks to work the upper abdominals, determine how much aerobic exercise you do in relation to the amount of calories you consume. For most competitive bodybuilders, aerobic training is de rigeuer, ranging from 30 minutes three times a week in the off season to 60 – 90 minutes nearly every day come competition time.
Beginners should start with 10 minutes of cardio after their workout three times a week for two weeks. Increase the cardio training to 15 minutes three times a week for another 2 weeks, eventually working your way up to 60 minutes. This will really confuse your body and give you the best fat burning results in the shortest possible time. Be sure to start at a low intensity, about 50% – 60% of your maximal heart rate, working up to 80%.
You need to train your abdominals ferociously. Here are a few tips to help pop open your own six-pack.
Seated Knee Ups
Sit on the edge of a chair or bench, lean back slightly and hang onto the edges for support. As you lift your legs, bring them slowly into your chest. Get into a groove or rhythm because you want to really feel the movement.
Cable Crunches
Grasp the rope above your head and get on your knees. Begin to come forward and crunch your abdominals to the point where your elbows almost touch your knees.
Exercise Ball
Lie with your back on an exercise ball, feet flat on the ground. Place your hands behind your head and lift your torso half way up. This looks like half crunches and that’s really the range in which your abdominals are working. More range than that at the top and you bring your hip flexors into play. At the bottom you may get a greater range of motion. The movement is very small, but the burn is really intense.
Bench Press Crunch
Lie on your back on a bench and lift your legs up 90 degrees, bend them at the knees and support it over the weight bar. Raise your upper torso only 4 – 5 inches. When you do this crunch, you should be squeezing so hard that you’re almost cramping. Do it really slow to feel the burn. Put your hand on your midsection so you can tell if you’re working your upper abdominals. To increase the burn, hold it at the top for a count of up to four.
About the Author
Sandra Prior has been involved in cycling, gymnastics, hockey & bodybuilding since the age of 7. She is an advertising marketing consultant. Visit her websites at Beginners Bodybuilding Guide and America Small Business Classifieds and Florida Computers Hardware Classifieds.
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The Bean Deluxe Abdominal Tone Abs Exerciser Chair with DVD and Pump $36.93 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT WHEEL $16.95 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT SLIDE $25.15 |
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The Bean Deluxe Abdominal Tone Abs Exerciser Chair with DVD and Pump $36.93 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT SLIDE $19.99 |
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The Bean Deluxe Abdominal Tone Abs Exerciser Chair with DVD and Pump $36.93 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT WHEEL $16.95 |
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AB Roller with Pro Assist Abdominal Stomach Tone Toner Exercise Workout $14.99 |
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The Bean Deluxe Abdominal Tone Abs Exerciser Chair with DVD and Pump $36.93 |
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BALLY DUO EXERCISE WHEEL-fitness workout gym abdominal strength tone abs $28.50 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT SLIDE $25.15 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT SLIDE $27.95 |
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Ab Slide Workout Machine Abdominal Exerciser Fitness Trainer Tones Muscles $22.00 |
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Deluxe Abdominal Exercise Chair Bean More Effective Tone Abs Exerciser New $38.89 |
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AB ABDOMINAL STOMACH TONE EXERCISE ROLLER WORKOUT WHEEL $16.95 |
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Denise Austin – Hit the Spot:Abs [VHS] $8.55 Denise Austin: Hit the Spot–Abs gets right to the point with three sessions that target and tone the abdomen. Each 10-minute segment concentrates on the rectus abdominus (a major muscle of the abdominal wall) and the oblique muscles (that run along the side of the midsection). Whichever program you choose will deliver an equal challenge with only a minimal variation on choreography. Spine al… |
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Leslie Sansone – Walk Away The Pounds For Abs w/belt (3 Pack) [VHS] $30.00 … |
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Yoga Chi for Energy $1.99 … |
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10 Minute Solution – Target Toning for Beginners $4.69 10 MINUTE SOLUTION TARGET TONE FOR BE – DVD Movie… |
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Bellydance Fitness for Beginners – Arms, Abs, Hips, Buns & Thighs $5.99 BELLYDANCE FITNESS FOR BEGINNERS:ARMS – DVD Movie… |
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Fat Free Yoga – Lose Weight & Feel Great FOR BEGINNERS & BEYOND w/ Ana Brett & Ravi Singh NOW W/THE **MATRIX** $11.99 NOW WITH THE ALL NEW DESIGN YOUR OWN WORKOUT MATRIX MENU OPTION Experience Kundalini Yoga’s sophisticated approach to effortless conditioning. Breathe, move, stretch, relax, meditate, celebrate! Boost your metabolism. Slim down, tone and feel inspired. These workouts and meditations will help you optimize your glandular system, bring emotional healing, reduce problem areas, and help you attain you… |
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Verseo Super Kegel Pelvic Muscle Thigh Exerciser $29.00 Verseo Super Kegel Pelvic Muscle Thigh Exerciser. Strengthen pelvic muscles while you tone and tighten thighs, buttocks, and abs with the Super Kegel Exerciser. Place this vinyl-padded stainless steel exerciser between your thighs. There’s an adjustable tension setting that allows you to practice intimate body conditioning at your convenience, in the privacy of your own home. Regular exercise with… |
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Slendertone Flex Pro GelPad Refills (3 Packs of 3) – a17260 03 $19.95 The Slendertone Flex Ab Belt is the first abdominal toning product to receive FDA clearance. It uses electro-muscle stimulation to firm and tone your abdominal muscles. Unlike other ab belts that have made similar claims to firm your abs, the Slendertone Flex Ab Belt works out your entire abdominal region, not just the muscles under the pads, and can be programmed for different levels of workout i… |
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MB CREAM MIRACLEBURN 3 oz Break Down Fat, Tighten Loose Skin, Remove Inches from Butt, Thighs, Stomach $29.80 Miracleburn Cream contains a very concentrated form of Organic Caffeine, which has been shown to attack fat cells. It also contains an Organic Lecithin which enhances the fat burning capabilities of the natural caffeine. You may be wondering why every cream doesn’t put ‘Organic Caffeine’ in the formula to help people tone up. The reason is because it won’t do anything at all by simply adding it … |
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The Ultimate Body Rolling Workout: The Revolutionary Way to Tone, Lengthen, and Realign Your Body $10.73 You’ll get “leaner, longer, and stronger,” promises Yamuna Zake. “It’s a workout, a massage, and a chiropractic session all in one.” Body Rolling uses a 6- to 10-inch inflatable ball (purchased separately), which you slowly roll under different parts of your body from a range of positions, elongating the muscles, relieving tightness, and improving alignment. The principle is “creating space” in t… |