A lot of bodybuilding writers like to bust out the old abdominal training articles as soon as they run out of ideas. And fitness magazines are notorious for running ab articles along with cheesy headlines like "Get a Sizzling Six-Pack in Six Weeks." That being said, you are probably already skeptical of this article. Add in the fact that you get the same effect with pretty much every ab exercise whether it's a leg raise or the faithful sit-up, and you really might be wondering how this article is any different.
Well, I can't make any promises like they do in infomercials for those ab rolling devices and similar products, but you will learn a very different abdominal exercise by reading ahead. This exercise is great to throw into your routine whenever you are tired of doing crunches, sit-ups, and leg raises; you can also do it in a shorter amount of time than it takes to do some crazy amount of crunches. So without any more delays, let's get started with explaining the exercise.
Step 1: The first thing you need to do is sit down and bring your feet towards your body. When your feet are about a foot away from the body, you are in good position to start (keep the feet flat on the floor too).
Step 2: Now you need to put your chin towards the chest and lean back with your hands on the outside of the knees. When your arms are fully extended, you can let go of the knees and put the arms as high as you possibly can. By this point, you should be feeling the exercise in your abs for sure.
Step 3: Once your arms are overhead, the real workout begins. You want to hold your arms over your head for 8-10 seconds before putting the arms down and sitting back up. Think you're done? Not quite yet because this is only one rep and you've got at least seven more to go.
Step 4: When you complete one rep and return back to the original position, you can rest for up to 10 seconds. After your rest is over with, repeat steps 2 and 3 while continuing to give yourself a 10 second rest in between each rep. A set consists of anywhere between 8 and 12 reps so the amount you do will depend on how your abdominals feel towards the end. For your first time doing this exercise, one set should be enough. As you become used to doing it, you can gradually throw in more sets and/or more repetitions.
This simple 4-step abdominal exercise is excellent for people who are looking to break away from the traditional sit-ups and crunches for a while. Now this isn't to say that you should totally replace the old crunches and sit-ups routine….just mix it up a little bit.
The great thing about doing this ab exercise is that you can finish one set in 3-4 minutes, and complete two or three sets for a full abdominal workout in just 10-15 minutes. Your abs will really get shocked into growth since chances are that you've never done any exercises quite like this before.
One point that I stress with this exercise is that you don't need to do it every day like people do with traditional abdominal routines. When done right, your abs will be so sore the next day(s) that doing any more of these exercises will be counterproductive to developing the all important 6-pack. After doing the aforementioned exercise for 4 or 5 weeks, you will really notice a dramatic difference in the way they look.
And as many of you already know, abs are extremely important both on stage and at the beach when you are showing off your body to the opposite sex!
By Jeremy Olson