FIT 1 BLOG

When it comes to ab development your form is more important than the number of repetitions you do. There is no point in doing 1,000 reps when, if done correctly, 20 will do. Smarter training is the key to strong defined abs! Abs are like every other muscle and need adequate rest in order to grow.So training them 2X per week is plenty.

Basically there is 3 main areas you should focus on,upper ,middle,and lower abs. Let’s get started!

Upper abs-TOE-TOUCH

lay on your back with your feet in the air,reach up with your fingertips to touch your toes. Hold at the top for a count of 2 then lower your torso…nice and controlled to the starting position.
Middle abs-V SITS

Sit at the end of a bench. Support your torso by holding the bench just behind your hips. Keep knees slightly bent and lower your legs to just touch the bench ,then bring your legs up to meet your torso[at the same time bring your torso in to meet your legs].
Lower abs-REVERSE CRUNCH

Lay on your back with your knees bent and your feet flat on the ground. Bring your knees to your chest and hold for a count of 2, then lower your feet back to the starting position.
Turn this into an AB WORKOUT!!!

Do each ab exercise 12 times with no rest in between. Then take a 45 second rest and repeat 2-3 times. Just in case that wasn’t enough for you to feel the burn…. finish off with a total ab exercise.This one works from top to bottom and really makes them burn!!
Total ab-FLAT CRUNCH [i do this one to failure]

Lay on your back with your knees bent and your feet flat on the floor. Keeping your hands at your side, slide your fingers along the floor until you reach your heels,hold this position for a 4 count and return to starting position.Do as many of these as you can…rest…repeat!!
FIT TIP
When it comes to obliques[you know...the abs at your sides]I always make sure if I train them that I use a crossover motion. This will ensure that they get the work they need to stay toned,without building them…’Cause BUILDING your side obliques also means you will be losing your waistline and potentially building yourself a nice strong MUFFIN TOP!! Rotation is the key here!! so make sure you are using a twisting motion when training obliques!So instead of straight side raises try bicycle crunches or [with feet in the air] touching opposite hands to ankles!

F.Y.I
For back safety..always keep your belly button pulled in.And to avoid neck strain,imagine you have an apple tucked under your chin. These two simple reminders will keep your lower back supported and your neck in neutral and help to create a strong tight abdomen!