Thursday, August 2, 2007

Funk’s Five to Fab Abs

Funk's Five to Fab Abs

There is nothing like a fine set of abs, with the line that travels along side the groin – what is that line called anyway? – Ahhh yes, the good ole Inguinal Crease – yep that’s it!

Well if you’re like me and many others, having abs and the crease would put the icing on the cake, so to speak. Along with the proper diet, cardio and Funk’s Five Favourite Ab exercises you too can have celebrity like abs.

1. Bicycle Exercise Kicks

The Bicycle exercise is the best move to target the rectus abdominals (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise.

1. Lie face up on the floor and place your fingers beside your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-15 reps.

2. Exercise Ball Crunches
The exercise ball is an excellent tool to strengthen the abs and for working the 6-pack

1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-15 reps.

3. Vertical Leg Crunch
The vertical leg crunch is another effective move for the rectus abdominals and the obliques.

1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-15 reps.

4. The Plank
The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles.

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

5. Butterfly Crunches
The butterfly crunch is an effective way to hit the abs and also help with defining the line between the abs

1. Lie face up on the floor Assume the position of a crunch, but with you knees spread out to your sides
2. Your heels should be firmly together throughout the movement.
3. Slowly curl up toward the ceiling so that your shoulder blades come off the floor.
4. Be sure not to bend your chin toward your chest
5. Lower and repeat for 12-15 reps

Do these 2-3 times per week, again with a proper diet and cardio exercise and your Fab Abs will popping out in no time.

Funk Roberts
Don’t Rush the Beat!

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