Abs exercise?
I’m sure you’ve seen this question a billion times, but I’m not finding answers that really suit me.
I’m trying to gain muscle in an effort to gain weight. It’s obvious how to gain leg muscle and arm muscle. However, I need to know what exercises will work on my abs–anaerobic exercises, since aerobic will burn too many calories that I can’t afford to burn.
The catch: I cannot bend my back, because I had a rod inserted in my spine six and a half years ago.
So here’s the question: what anaerobic abs exercises can I do that do not involve bending the back? Please be detailed in your descriptions of these exercises (or link to details), and keep in mind that I’m attempting to gain, not lose, weight. Thanks!
The rod in my spine goes all the way up…so even crunches are out of the question :-/
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Firstly dont skip meals, eat more food that have calories and protein like eggs bread and beef. then you follow this simple exercise from this website. it helps.
Without bending the back……mmmmmm….
Keep in mind, working on your abs will not help you GAIN weight. Muscle is more dense than fat and does weigh more. However, if you want wieght gain around your abs, doing ad exercises really doesn’t make too much sense.
BUT, without bending the back, most or your work would ential your lower abs. Laying on your back with your arms spread on the floor, concentrate on lifting your legs up to the ceiling with your abs only. Then lower with your ABS ONLY (resist using your legs or momentum) 4 sets of ten is good. Also, In the same position, using your abs only, bring your knee to your chest then bring it back down.
Your side abs (obliques) can be reached by doing crunches side ways. Laying on your back, prop your legs up on the sofa or chair. Tilt your body to one side and inch your torso off the floor using your abs only. Only a few inches is needed here to move off the floor. Also, working your obliquies, you can stand up, and simply twist side to side. If you want to make it harder, hold some cans or some weight in your hands.
My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.
1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)
Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.
1. Lye flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.
2. Lye with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)
3. Lye the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.
NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.
GOOD LUCK, and enjoy your SIX PACK.