Abdominal core conditioning program is a synergized and
total approach to abdominal training. The central region of
the body is known as the 'core' and is comprised of the
abdominal muscles and the lower back. These are the most
important muscles in our body which help us to function in
our daily tasks, prevent injuries and also make us look
good if we shed that extra flab around it. The core is the
region from which we get all our strength and movement and
is also the focal point of balance. Hence, the conditioning
of this musculature is very important.
Moving from the outer-most to the inner-most, these muscles
are rectus abdominis, external obliques, internal obliques
and transverse obliques. For conditioning the core area,
all these muscles need to be targeted and worked out. Most
of us do not see these muscles because of the flab on them
but they are underneath and can emerge if we follow the
abdominal core conditioning program. These are the
so-called 'fab six-abs' which remain invisible on almost
all, but the fittest of bodies.
Pulling in the abdominal wall is the main criteria in
abdominal core conditioning program, as this conditions the
core muscles deep inside and not just the upper layer of
muscles. The abdominal exercises are usually divided into
three groups- upper, obliques and lower but the upper and
lower abdominals are not separate. Some exercises in
abdominal core conditioning program emphasize moving the
lower body more than the upper body, while others focus
only on the upper abdominals.
Here are a few do's and don'ts of abdominal core
conditioning:
Do warm up before starting your exercises by doing some
simple aerobic movements. Do work the lower abdominals
first, followed by the obliques and lastly, the upper
abdominals. The upper abdominals give support when you are
working out the lower abdominals but, if you do the
reverse, only the upper abdominals will get a total
work-out.
Don't work the upper abdominals first, as you will exercise
those muscles to the core leaving them pre-fatigued and
will not be able to do a challenging set of lower
abdominals exercises.
Hip-flexors are joined to the lower vertebrae and doing any
exercise which involves a full 90 degree flexion of the
hips will place emphasis on the lower vertebrae getting
more exercised than the abdominal muscles. Don't do sit-ups
for this reason.
Do use a wide variety of exercises to improve your core and
abdominal region.
Do use a medicine ball, cables or exercises bands, as they
will increase your external load and ultimately improve
your core area.
Don't use your hands to carry the weight of your head;
avoid tugging at your head at any time doing any core
flexion movements.
Remember - Spot-reducing fat loss will not happen with
extra high reps!
Fast movements should be avoided by all beginning core
exercises. The Firm and Flatten Your Abs System explains
how important exercise form is to success.
Do gradually progress from a firm ground to a more unstable
setting as you get better and master the core exercises,
for example, a Swiss ball to increase the strength of your
nervous system.
Do not do crunches all the time, as they lead to overuse
and poor posture. Always make sure you do back exercises
such as back extensions on a Swiss ball...
Do gradually move from floor-based core exercises to
standing exercises for core movements.
By adopting these basics for abdominal core conditioning
program, you will reward yourself with a fit and
injury-free body, not to mention a great set of six-pack
abs you always dreamt of.
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David Grisaffi is a Sports Conditining Coach and holds
multiple certifications including three from the
prestigious CHEK Institute: Level II Corrective Holistic
Exercise Kinesiologist, Golf Biomechanic, and Nutrition and
Lifestyle Coach. Plus he is also the author of the popular
selling e book, "Firm and Flatten Your Abs," which teaches
you how to develop a ripped abdominal region. Visit his
blog at http://www.flattenyourabs.net/blog
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