Fitness
Developing Abdominal Muscles – 5 Common Mistakes to Avoid
By
Jul 5, 2010 - 6:59:54 AM

(HealthNewsDigest.com) - When it comes to abs routines, it's quality over quantity every time! When you perform each repetition of each exercise with proper focus, control and form, you get better results without having to do multiple sets. One set of 20 repetitions of four or five different exercises will deliver results when done thoughtfully and consistently. These five tips will help you keep the emphasis on the abdominals and prevent strain in the neck and lower back.

1) Keep your head and neck aligned with your spine, i.e. don't pull on your neck, lead with your chin or drop your chin to your chest when performing a crunch. When doing a plank (or any horizontal exercise) don't drop your head or look up. To maintain alignment with your spine, think "nose down".

2) Use slow, controlled movements: avoid using speed or momentum in performing the action.
Slower is harder. Concentrate on making each repetition count. You can enhance the benefit by using mental imagery to focus on the muscle you are targeting.

3) Prep your abs before you move and keep them engaged, i.e. maintain tension in the abdominals throughout the lifting and lowering phases of the movement. This increases the effort
and improves the results.

4) Maintain neutral spine alignment: Use your abs to stabilize the position of the pelvis, allowing the natural curve in the lower back. Do not press your low back to the floor, allow it to arch or rock your pelvis from side to side. Begin with exercises where you have total control and build up slowly to more advanced work.

5) Keep breathing! There is a natural tendency to hold your breath when you're concentrating.
Use your breath to establish a rhythm for the exercise: Exhale on the exertion (as you perform the action), inhale on the release (as you return to starting position). In stationary exercises, breathe in and out naturally as you hold the position.

Use these tips to get the most out of your abs exercises. Remember to allow a day of rest in between workouts and to periodically change the exercises you're doing. Best of luck with your abs workout!

For expert guidance on abs workouts, including step-by-step color photos depicting the exercises and a live-action DVD, please check out the book 15-Minute Abs Workout by Joan Pagano at Joan Pagano
(c) Copyright - Joan L. Pagano. All Rights Reserved Worldwide.

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