Thu, May-05-05, 10:36
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Senior Member
Posts: 9,031
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Plan: Atkins~Modified
Stats: 173/173/145
BF:26.6%/
Progress: 0%
Location: Akron Ohio
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I just found a good site for ab targeting
http://www.bestabs.com/Resources/Exercises/Default.aspx
I am going to follow his exercises for the abs.
Tommorrow I start this! 
UPPER ABS
Start Position
Lie on your back with your knees bent and your feet resting flat on the floor. Your neck and head should be relaxed with your hands at the sides of your head.
The Movement
Using your upper abs, curl your upper torso so your shoulder blades lift off the floor. As you curl up using your abs, your sternum (chest bone) should be aimed toward your bellybutton. At the top, contract the abs intensely and then slowly lower your torso, lightly touching your shoulder blades to the floor. Repeat.
UPPER ABS (HARDER)
Start Position
Simply lie on the floor with your feet positioned atop a bench (or chair). Your knees should be bent at a 90-degree angle. Place your hands gently on the sides of your head and take a deep breath.
The Movement
Then, concentrate on flexing the upper abdominal muscles, pushing your lower back into the floor, and slowly curl your shoulders toward your knees as you breathe out. Aim your elbows toward your knees, flexing the ab muscles more with each inch your elbows move upward and inward.
When your shoulders and upper back have curled up off the floor and your elbows are six to eight inches from your knees, hold that position for a count of "one-thousand-one, one-thousand-two" and flex those abs while pushing down with your lower back! Then, slowly return to the starting position while you breathe in. Pause for a moment, and then repeat.
LOWER ABS
Start Position
Lie on your back with your legs pointing straight up toward the ceiling, perpendicular to the floor. Keep your legs straight without locking your knees. Put your hands, palms down, under your butt, and keep your head on the floor as you look up at the ceiling.
The Movement
With your feet together and your legs straight, use your lower abs to elevate your hips off the floor or bench and slowly roll them toward your chest. When your feet are over your head, pause and contract your lower abs for two seconds. Then slowly release down to the starting position. Repeat.
OBLIQUES
Start Position
Lie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee. Your neck and head should be relaxed with your left hand at the side of your head and your right hand on the left side of your abdominals.
The Movement
Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. "Unwind" as you slowly lower yourself back to the floor—touch your shoulders to the floor and repeat. After completing the set number of reps on the left side, switch to the right side and do the same.
Last edited by FabByFifty : Thu, May-05-05 at 13:36.
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