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Abs

30-Minute Ab Routine
Posted on 07.10.08 by Anthony Stalter @ 3:30 pm

If you’re having a hard time getting your abs to come in, make sure you’re not passing by the squat rack on your way to the exercise mat to do countless crunches. Squats and deadlifts essentially work your abs just as well (if not more) than standard crunches.

If you’re looking for a solid ab routine to supplement into your workout, try this one from Men’s Fitness.com. It’s basic and you can do it on your off days.


Fitness Myth Busters
Posted on 04.07.08 by Anthony Stalter @ 2:10 pm

The best way to lose weight is to do cardio, right? Wrong! Bullz-Eye.com’s Mike Furci debunks common fitness myths, including whether or not eating a diet high in protein is unhealthy for your liver and kidneys.

Click here to check out Mike’s Fitness Myth Busters column.


Stable VS Unstable exercises: trunk activation
Posted on 03.15.08 by Mike Furci @ 11:33 pm

Unstable Surface Training (UST) has moved from being used almost exclusively in rehabilitation to becoming common place among personal trainers and strength coaches.  One can’t go to a gym and not see somebody training on a Bosu ball, stability ball, wobble board or foam pad.  It’s so popular entire books have been written on this type of training.  But do not be fooled by its popularity.

UST is not popular because it works, but because of a tremendous media campaign.  The fitness industry is always looking for something new.  They know here’s huge money in marketing a piece of equipment and/or workout program. 

Performing exercises on unstable equipment can be challenging no doubt, but research has not shown that the type of balance, and core stability developed through UST will transfer to any sports skill.  Performing exercises on unstable equipment will make an individual proficient at performing resistance exercises on unstable surfaces but will not improve sports performance.  Is UST training even necessary?  

Researchers from Appalachian State University compared trunk muscle activity during stability ball and free weight exercises.  The stability ball exercises utilized were the quadruped, pelvic thrust and ball back extensions.  The free weight exercises were the squat (SQ) and deadlift (DL).  During all exercises muscle activity was collected using electromyography (EMG).  

During the study trunk muscle activity during SQ and DL’s was equal to or greater than which was produced during stability ball exercises.  This was true even when 50% of the 1 rep max was used during SQ and DL.  The role of UST is again shown to be in question.   
(Journal of Strength Conditioning Research 22:95-101,2008)


The most effective ab exercise
Posted on 10.23.07 by Anthony Stalter @ 10:03 pm

Tons of people waste their money on expensive abdominal equipment every year, not knowing that some of the most effective AB exercises can be done without the aid of any fancy, high-priced machines.

According to several online sources, the bicycle maneuver is the most efficient ab exercise that we can do, because instead of only targeting one group of muscle, it can hit the entire abdominal family.  

How to do the bicycle maneuver:

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
 
Now with any abdominal work, the most important thing to remember is that diet comes first. It makes no sense to work your abs once or twice a week and not have the proper diet. You might as well not work your abs at all.


Bringing back an old abs favorite
Posted on 03.07.07 by Anthony Stalter @ 2:21 pm

After sifting through a magazine about a month ago, I came across an abdominal exercise that I hadn’t done for awhile: the hanging leg raise.

For about three weeks now, I’ve done the hanging leg raise at the end of my workouts, every few days. It has done wonders for me, not only targeting my lower abs, but also working my entire midsection. A bonus is that it has also helped me with my grip, which is obviously used in other exercises.

While this exercise is great for strengthen your midsection, don’t forget that abs aren’t made in the gym; they’re made in the kitchen. Like Mike Furci always says: Working your abs is not the key to attaining abs.


Working your abs is not the key to attaining abs.
Posted on 10.14.06 by Mike Furci @ 8:11 pm

Let me start by saying, “there is no such thing as spot reduction”.  In fact, it’s so important let me repeat it,”THERE IS NO SUCH THING AS SPOT REDUCTION”!  Now that you know a scientific fact, look at what you’re doing in order to get a wasboard set of abs.  Many of you work your abs 3 - 4 days per week while some of you work them everyday.  I would like to put an end to this craziness once and for all.

The key to a washboard set of abs is diet.  Without adjusting your diet, you can do abs until your blue in the face and it wont make a bit of difference. 

Our inability to process carbohydrates in large amounts is the result of millions of years of evolution. According to many experts man evolved on a diet consisting of 65% - 80% protein coming mainly from fish sources. The rest was a mixture of grains, nuts and fruit if available. For millions of years, man didn’t have candy, pasta, cereal or other highly processed carbs. We’ve only had refined sugar as part of our diet for a mere blink of time. You can begin to understand why carbs play such a big roll in obesity, diabetes and heart disease. We just do not have the ability to eat carbs, especially simple sugars, in the amounts that we do.

Washboard abs, a comprehensive strategy:  Part I

So, if working your abs has nothing to do with a lean midsection, why should we work abs?  You should work your abs for functional strength and injury prevention.  A strong set of abs is the best prescription for a healthy back.  However, working the abdominals only is not effective.  You need to use exercises that target the entire core.  In short the core consists of abdominals, obliques, hips and low back


Test
Posted on 08.30.06 by cmyers @ 2:29 am

Testing by Casey.

This can be edited/deleted anytime, by whoever is working on this. Category pages were not showing up until I associated a post with the category.



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