Abdominal Training

Efficient exercises to sculpt your core

Abdominal Training - Efficient exercises to sculpt your core
Hi Beautiful FitnessRx Ladies! This week, I want to put you through a great abdominal workout! When it comes to ab muscles, you need to train them in a similar way to all your other muscle groups—excessive ab workouts is not the way to go. You need to give the muscle time to recover, so training them every three days is the maximum for muscle hypertrophy.

TRAINING_JOURNAL_34-ins2You also have to get your diet in line. You often hear, “Abs are made in the kitchen.” Whoever first said that is right. Getting visible six-pack abs requires managing your body fat levels by keeping a clean, healthy diet and a good cardio/conditioning program. If you have a layer of fat covering your abs, no one will see the abdominal muscles you’ve developed.

Heather’s Ab Training

You can use an Ab Wheel. I just grabbed a square roller my kids play on, which works just as well!

4 sets x 15 reps

– Keep knees bent & heels close to glutes
– Keep spine straight and hips tucked
– Slowly and controlled, roll out extending arms above head
– Keep chin tucked and do not let your lower back arch
– Concentrate on feeling your abdominals extend (or stretch)
– Roll wheel back toward knees contracting abs only (don’t use arm strength or hip flexors)

4 sets x 15 reps

– Extend arms above your head holding a dumbbell, medicine ball or plate
– As you crunch your abs together, tuck hips to engage your lower abs and press the weight directly upward toward ceiling
– Slowly lower upper body back down to the starting position feeling constant tension in the abdominal muscles

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

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