Abs Class. June 14, 2011.

Do you want six-pack abs? Follow the advice of trainer Kurt Brungardt’s book The Complete Book of Abs. Brungardt offers systematic workouts designed to get your abs strong and tight. Here are a few of his workouts:

Area One:  The Lower Abs.

Exercise:  Seated Knee Raises

Starting Position: Sit on the edge of a bench or chair holding on to the back or side of the bench for support, legs extended, heels just off the floor, and upper body upright.

Movement: Use the muscles of your lower abs to draw your knees toward your chest. Then lower in a controlled motion, keeping a slight bend in the knees. Let the heels lightly brush the floor, then repeat the movement. Keep your upper body stationary during the movement, simply pulling the knees up to the chest.

Trainer’s Tips:

• Control the motion on the way down, keeping tension on the abs.
• Focus your mind on feeling your lower abs do the work.
• Hold a total contraction at the top of the movement for a count of two.
• Be careful not to lean your torso too far back. Keep it upright.

Exercise:  Legs Overs:  Bent-Knee, Double Leg

Area:  Obliques

Starting Position: Lie flat on your back, hands spread out perpendicular to your body, both knees up, lower legs extended out.

Movement: Use your oblique muscles to lower both legs to your left side, so that your lower leg lightly touches the floor, then raise them back to the starting position. Then repeat the movement to the opposite side.

Trainer’s Tips:

• As you lower your legs to the side, let your hips roll in the direction with the motion.
• Concentrate on feeling your ab muscles do the work.
• Keep your lower legs extended throughout the movement.
• Keep both shoulder blades on the floor throughout the movement.

Exercise:   Raised Hip

Area:  Upper Abs

Starting Position: Lie on your back, knees bent, feet extended out at a 90-degree angle and pressed up against a wall or bench. Keep your head up and place your hands in position of choice. Push your hips up toward the ceiling (about six inches off the floor), so your buttocks are contracted. Hold this position throughout the exercise.

Movement: Use your upper abs to raise you shoulders off the floor. Lower and repeat. You will probably get only one to three inches of movement, so don’t be discouraged.

Trainer’s Tips:

• Keep constant tension on your abs throughout the movement.
• Focus your mind on your upper abs, feeling them do the work.
• Don’t rest at the bottom of the movement.
• Hold a total contraction at the top of the movement for a count of two.
• Make sure you move your shoulders off the floor. Don’t move just your neck and head.
• Keep the movement controlled.

Don’t forget to work out your back as well! The key to fitness is balance.

Stay Strong and Healthy,

Peter Holmes