Abs Workout Routine by Lee Labrada – http://www.labrada.com/teamlabrada/lee-labrada
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I want you to perform this abdominal routine three times per week, and give it at least one month before assessing it. Then, I would like you to e-mail me to let me know how it worked for you. Fair enough? Let’s go!
I never train my abdominals more than three times per week because like any other muscle group, the abdominals can become easily over-trained, bringing progress to a halt.
My quick and easy abdominal routine consists of only two exercises: abdominal crunches and hanging leg raises.
Now, before you lose interest, I am going to be revealing some interesting things, about these very simple and common exercises, that you may not already know, so stick around. First, some general notes:
1-Perform as many repetitions as you can on each set, bringing the abdominal muscles to failure on each set. Failure is the point at which you cannot perform any more repetitions.
2-Take approximately one minute of rest between sets.
3-Maintain constant tension on the abdominal muscles through- out the range of motion.
4-Maintain perfect form on both exercises and do not cheat or swing.
5-Let’s look at the abdominal’s range of motion. If you lie perfectly flat on the floor and then, by contracting your abdominals, raise your shoulders as high as possible off the floor, the maximum level to which you’ll be able to bring your shoulders up is that of a 30º angle off the floor. Any more bending beyond this point will require the assistance of other muscles, including the powerful hip flexor muscles, which is undesirable. As you can see, the abdominals’ range of motion is rather limited.
The function of the abdominals is to pull the rib cage and pubic bone together. In an exercise such as the ab crunch, it is the function of the abdominal muscles to roll the sternum (or chest bone) towards the pelvic area, much as you would roll up a carpet.
Keep this motion in mind as you perform your crunching exercises, and all abdominal exercises in general. You must roll the abdominals together , avoiding hinging at the hips.
Traditional sit-ups are useless. When your legs are kept straight, the more powerful hip flexors( psoas) muscles are in a position of advantage where they over power the weaker ab muscles. Contraction of these powerful hip flexor muscles cause the body to hinge at the hips. That is why when someone is doing sit-ups, it appears that they are hinging at their hips. On the other hand, properly executed abdominal exercises such as the crunch cause the body to hinge in the middle and lower spine as the abdominals curl. Just remember, it’s like rolling up a carpet.
Now check out the video above so that you can see my abs training routine.
Crunches 3-4 sets to failure (30-60 sec rest)
Hanging Leg Raises 3-4 sets to failure (30-60 sec rest)
So there you have it. This is a clean, short abdominal routine that is guaranteed to burn your abdominals out quickly and give you great results. The entire routine should not take you more than 10-15 minutes, three times per week. Combine this routine with a low-fat, high-protein diet, and you’ll have the tools you need to develop that sharp mid- section you’ve always wanted.
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