What are the best ab exercises

Having a well formed six pack is viewed as having arrived when it comes to fitness. If you have been to the gym for so long doing all the crunches and all you get is disappointing results, then it’s because when it comes to abs some exercises are pretty basic.

In order to get those abs, you need to push your abs to exhaustion with the following best abs exercises and you will not only get a six pack but they will help you to maintain strong abs, prevent back pain, increase flexibility and boost your agility.

If you suffer from a back injury and the thought of performing crunches seems to be too painful, then you could always consider using electronic ab belts. Check out the Flex Belt here. They have been shown to work well especially for people who have back injuries and are unable to perform crunches without pain.

Diet

What you eat also plays a big role in getting washboard abs. In fact what you eat can play upto an 80% role in getting your abs to show. If you can limit your calorie intake and eat a relatively clean diet and supplement your diet with casein protein powder find a review at LRM Show then fat loss becomes a lot easier.

1. Abdominal Hold

This is one of the best abs exercise and an all-time favorite when it comes to sculpting the abs. It strengthens the abdominal muscles while making the pelvic lumbar region more stable.

How to do it

· Stand tall at the edge of a study chair and place your hand on the edge with the fingers pointing downwards.

· Tighten your abs and raise the toes 2-4 inches from the floor and lift the butt off the chair.

· Hold yourself in this position for as long as you can, lower yourself after like 10 seconds and repeat.

2. The Prone Plank

This is quite an easy exercise but very effective when it comes to developing the abs.

How to do it

· Stay in a push up position with the palms on the floor under the shoulders.

· Hold this position for at least 30 seconds with the legs and arms extended and the head aligned with the spine.

· As you get used and build strength, increase the time to one and two minutes.

· You can also go deeper and try the one arm stable switching plank.

3. Barbell squat

Most people go for the old abs exercises like sit ups, crunches but you should also try out something more practical than lying on the floor and straining the neck. Studies have shown that activation off the fiber muscle in the transverse abdominis, rectus abdominis and the external and internal obliques are actually higher when you squat than when you exercise when lying on your back.

How to do it

· Stand with your feet shoulder length apart

· Place a barbell at the back of your shoulders and maybe use wrist straps for lifting heavy weights.

· Now lower your body towards the floor sending the hips backwards and bending the knees taking care that the knees do not pass your toes.

· Push yourself back up to the start position and repeat for 10-15 times daily and increase once you are strong enough.

· When doing squats, your back should be flat and your head up.

4. The Cobra

The cobra is another great exercise to develop the abs. It makes you feel like you are lengthening the front of the rib cage which is a good thing.

How to do it

· Lie on the floor facing downwards with the palms near the chest

· Lift your shoulders, chest and head off the floor, pull the shoulder blades down together, hold two counts and lower back down.

· Repeat this about 10 times daily

· Once you gain strength, you can try lifting your hips and thighs off the floor

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Does casein protein bulk you up?

Casein protein is protein that can be found in milk and yogurt. And a lot of people ask the question, does casein protein bulk you up.

And to answer that question you need to understand the facts of casein and how it benefits your body.

Casein protein is basically a protein that has a slow release of amino acids when you consume it. Unlike whey protein that gets absorbed into your body quickly, Casein takes longer to complete the process.

So whey protein is really good to take after a workout as it can provide your body with instant nutrition thereby starting the anabolic process.

Some might say that Casein therefore, doesn’t have a place in recovery because it takes too long to digest and process, however Casein can provide your body with a sustained release of amino acids throughout the night while you are sleeping.

This can mean that your body is constantly being feed throughout the night.

So does casein protein bulk you up?

The answer is no, it doesn’t bulk you up, unless of course you consume too much of it. Just like anything, if your calories are surplus to your bodies requirements, then you will start storing excess energy as fat.

 

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Do Wrist Wraps Weaken Your Wrist?

There has been a little controversy around wrist wraps and whether you should consider using them for your workouts. One of the most common thoughts on wrist wraps is that they will weaken your wrist as a result of you not using your wrist to perform a lifting or pushing task.

Most athletes think that if you don’t take the time to strengthen your wrists, by performing the movement, then your body will not adapt to the pressure or the load given to your wrist, which they think ultimately leads to weaker wrists.

However, wrist wraps should be used to aid in correct form, when perform an exercise as well as by passing any weak points in a movement. Doing so, will allow you to push or lift heavier weights resulting in more load on compound movements.

 

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