Abdominal Exercise Routines For Beginners

Abdominal Exercise Routines For Beginners
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Abdominal Exercise Routines For Beginners

Every process of building starts from a foundation. The ultimate success of the process also depends on how well the foundation steps were taken and implemented. This is perhaps more notable in body building than anywhere else. The foundation of a body building program determines to a large extent the success that accrues from exercising and a dieting. It is therefore crucial that a body builder who has just initiated a body building program to begin exercising the abdomen as early as possible.

Abdominal Exercise Routines For Beginners

Abs exercises are a crucial component of a body building routine and no body builder can succeed in building an impressive, prize winning physique without putting necessary efforts to build the abs. Lifting and stretching exercises are especially effective in working out the abs. For a beginner, it is very important that abs exercises are incorporated into the workout schedules. Developing of various muscle groups should never leave behind the development of abdominal muscles. The muscles are very hard to develop and they take a lot of time and effort to define.

Abdominal Exercise Routines For Beginners
Abdominal Exercise Routines For Beginners

A human abdominal region is what we call the abs in short. Basically the abdomen constitutes three muscles namely the rectus abdominis, obliques abdominis and the trasversus abdominis, the rectus abdominis is a large, tough and flat muscle wall running from the pubic bone to the lower chest region. Obliques abdominis also called obliques refers to the muscle that runs alongside the mid-section of the stomach, attached on the lower ribcage all over to the pubic region. Obliques can further be divided into internal and external obliques. Finally, the transversus abdominis is the thin muscle lining running horizontally across the entire abdomen.

A beginner should therefore target these three abdominal muscles when doing the abs exercises. To achieve the most effective results, the abs exercises should constitute three exercises namely crunches, pelvic tilts and side bends. Three sets of crunches with at least 15 reps each help to maximally workout the upper abs. Three sets of pelvic tilts done with at least 15 reps each can help target the lower 4 abs, just below the navel. For the side bends, three sets of at least 15 reps each can help to fully exercise both the obliques.

These exercises should be scheduled to target specific regions of the abdomen. Yet it is very advisable to incorporate the abs exercises as part of a larger workout routine incorporating exercises essentially targeting other body parts too. Such a comprehensive workout program can have the first day targeting the abs, the back and then the biceps. On the second day, the body builder can target the abs again, then the shoulders and the hamstrings. On the thirds day of the week a beginner can fore go the abs and instead concentrate on calves, forearms and the quads. However during the third session, it is advisable that the beginner works out the abs and combines these exercises with those of the triceps and the chest.

Such a routine can be maintained for three weeks before the beginner adds another set to the three normal set. This increases the workout intensity. After the initial start out, it is important that the intensity of abs exercises be increased gradually for perpetual gains.

Abdominal Exercise Routines For Beginners
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Abdominal Exercise Routines For Beginners