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get details lower abs workout six pack abs workout chest workout 300 abs workout bdominal Exercises Reckon of the abdomen in three sections; Middle and Upper, Sides and Lower.You need to select appropriate exercises for each section in order to achieve a balanced outcome. There are many exercises to achieve the desired outcomes but what follows is two examples of each Middle and Upper abs development Cable crunches and abdominal sit ups. Cable crunches in the end involve kneeling down and pulling a weighted cable in a downwards direction. The weight can be increased over time. You could rig up your own weight and pully logic or use excellent home gym equipment. Abdominal sit ups involve lying on the back with knees bent and hands behind the head or next to the ears. You then start a sit up but stop about a third of the way into the process. The mid-section needs to be kept taught during the process. Do again the exercises, maybe up to 10 at a time if you can manage, working up to 4 or five sets, or whatever feels comfortable for you.

Sides Barbell side bends and fingers-to-heel. For barbell side bends, stand upright and with legs away from each other and place a light barbell crosswise the back of your shoulders so the bar touches the back of your neck. Tighten your abs, bend sideways, straighten up, bend the other way and do again. For the fingers-to-heel exercise, lie on your back – an exercise mat is most comfortable – bend your knees and straighten your arms palm-side down. The aim is to touch your left heel with the fingers of your left hand and then do the same for the right. You will have to raise your head and shoulders a small to do this and then do as many repetitions as you can. Take a rest and do again.

Lower abs development Exercise ball abdominal pulls and hand-leg ab crunches For the exercise ball ab pulls you need to lie on the floor face down and then place your feet on the exercise ball. Raise yourself up as though you are about to take part in a barrow race. Pull your knees towards your chest and the ball will support the weight of your legs. Push the ball back and do again the process. For hand-leg ab crunches, lie on your back with your arms stretched above the head and the backs of your hands touching the floor. Keeping your limbs as straight as possible raise your left leg at the same time as your left arm and touch your leg. Do again this on the right side. Once you adapt to the exercise you can use hand weights to increase resistance.

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Exercise #1: Partial Sit-Ups

Primary Target: Upper Abs

Secondary Target: Lower Abs and Obliques

1. Lie flat with your back on the floor and your knees bent. Your legs should be secured under a piece of gray furniture. (Note: I am assuming that you are doing this routine at home).

2. Place your hands crossed in front of your chest.

3. Flexing your abdominals, raise your torso until your torso is lifted about 30 degrees off the floor. Exhale as you perform this step.

4. Retaining tension on the abs, lower your torso to the beginning spot as you inhale.

Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and into the world.

Exercise #2: Lying Leg Raises

Primary Target: Lower Abs

Secondary Target: Upper Abs and Obliques

1. Lie flat with your back on the floor and your legs extended straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Flexing your lower abdominals, raise your legs and exhale until they are at a 90 degree angle to the floor.

4. Retaining tension on the abs, lower your legs to the beginning spot stopping just an inch off the floor as you inhale.

Safety Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative part of the movement.

Exercise #3: Lying Leg Raise & Crunch Combo

Primary Target: Upper and Lower Abs

Secondary Target: Obliques

1. Lie flat with your back on the floor and your legs extended straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Flexing your lower abdominals, raise your legs until they are at a 90 degree angle to the floor.

4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale.

5. Retaining tension on the abs, lower your legs to the beginning spot and then bring your torso to the starting spot as well while breathing in.

Safety Note: Maintain full control throughout the movement. Avoid the temptation to rock back and into the world.

Exercise #4: Knee-Ins

Primary Target: Lower Abs

Secondary Target: Upper Abs and Obliques

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.

2. Keeping your knees collectively, pull your knees in towards your chest as you exhale until you can go no further.

3. Keeping the tension on your lower ab muscles, return to the start spot as you inhale and do again the movement until you have completed your set.

Exercise #5: Modified V-Ups

Primary Target: Upper and Lower Abs

Secondary Target: Obliques

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.

2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them as you inhale.

3. Exhale as you return to the start spot and do again the movement until you have completed your set.

Note: This is a modified version of the V-Up. In a right V-Up your starting spot is lying down on the floor and bringing yourself up with no arm support.

Exercise #6: Crunches

Primary Target: Upper Abs

Secondary Target: Lower Abs and Obliques

1. Lie flat with your back on the floor and your legs in front of you bent at the knees.

2. Place your hands crossed in front of your chest.

3. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale.

4. Retaining tension on the abs, bring your torso to the starting spot as you inhale.

Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and into the world).

Exercise Variation: I like to perform this movement on top of an exercise ball in order to achieve full stretch of the abdominal wall and thus get full range of motion.

Exercise #7: Knee-In & Crunch Combination

Primary Target: Upper and Lower Abs

Secondary Target: Obliques

1. Lie flat with your back on the floor and your legs straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Slowly bend your legs at the knees bringing them towards your chest.

4. Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale.

5. Return your legs to the starting spot and bring your torso back to the floor as you inhale.

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lower abs workout six pack abs workout chest workout 300 abs workout