Intermediate Stomach Exercises From London Personal trainer

These exercises are for the intermediate trainer who has mastered all of the beginner and stomach exercises and needs more of a challenge. Once all of the following exercises have been mastered you are ready to move on the advanced stomach exercises.

Exercise 1.

Exercise name - Captains Chair

Main focus - Rectus Abdominis (lower abdominals)

This exercise will work through out the while stomach area but more emphasis will be placed upon the lower abs. A really great one for that flat stomach!
To perform the exercise you must take the handles and place your back flat against the support with your arms on the rests. Then just start by contracting your stomach and curling your hips upwards so that your legs swing forward a little. Once you can manage 3 sets of 20 repetitions move on to the next progression.

The next progression is to lift your knees up as high as you can and at the top of the movement try to curl your hips off the back rest. Again once you can do 3 sets of 20 repetitions move on to the next progression.


The final progression here is to keep your legs straight as you lift the legs up as high as you can. At the top of the movement again try to curl your hips off the back pad. Build up to 3 sets of 20 repetitions.

Whilst working as a London personal trainer I have build a few clients up to the level needed to do this exercise but it really isn't an easy exercise and should be built on to slowly.
Exercise 2.

Exercise name - Swiss ball ab crunch.


Muscles worked - Rectus abdominis. (mainly the upper abs)

This exercise works the rectus abdominis as a whole but the focus will be on the upper abs as it is the upper body the is moving rather than the movement taking place from the lower half of the body.
To perform the exercise you must find a ball that when you sit on it your thighs are parallel with the floor. Then from a seated position walk your feet forward and lie back on the ball until your mid/lower back is on the ball. Then extend your back round the ball and then crunch yourself back up. This movement works best when the movement is happening through the spine and not the hips. Your hips should stay still and your should feel your spine slowly 'curling' up and down.

Once you can complete 3 sets of 20 repetitions move on to these progressions:
Placing hands on ears.
Placing hands above head.
Walking feet backward so that it is just your lower back on the ball and more weight is hanging over the ball at the head end.

Stomach Exercise 3.

Exercise name - Wood chop


Muscles worked - Rectus Abdominis and Obliques. (main focus is on obliques)

This exercise will focus more on the obliques as the movement is not in the sagittal plane (forward and back) but in the transverse plane (rotation)

To perform this exercise set a cable up so that it is above head height and standing side on to it take the handle with the hand that is further away from the cable. Then place the closer hand over this other hand. Standing tall and straight you must keep your hips as still as possible throughout the movement. Keep your arms locked out and twist so that your arms end down by your hip on the side further away from the machine.
                                                  
Find a weight that you can do 3 sets of 10 with and then build up to 3 sets of 20 with that same weight. Once you can do this move the weight up.
Once you have performed these core exercises for a while and are performing them with great technique move on to the harder advanced stomach exercises.

James

James is a coach at the Dax Moy Personal Training Studios in Islington, London

Tel No. 07545 174 556 : Email. jameswhitept@me.com
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About the Author

James is a coach at the Dax Moy Personal Training Studios in London, Islington.

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Lower Ab Exercises For Women - Get Perfectly Toned and Sexy Abs Fast!

Image by Getty Images via @daylife

Who would not want to have abs like that of "alias" star, Jennifer Garner? Every woman wants to have that! Bet all of the girl readers would trade anything to have that perfect stomach - flat and toned abdomen with just the right muscles and perfectly shape the body up to flaunt. Did you know that you can modify your chunky tummy by doing lower ab exercises for women?
Can the "ball" really help?
There are a lot of sports gear developed and customized parallel to the modification of physical exercise methods to target those body parts that needs to be trimmed and defined. For one, the makers of the exercise ball, commonly known as the Swiss ball, was purposefully made with puncture resistance in order to resist tension when it is used during physical therapy and exercise. This exercise ball can actually reach many more muscles than that of exercising in a hard and flat surface; therefore, it is noted to be effective!
An exercise ball is very effective in losing that disgusting flab of fat on your stomach most especially if it is used as a tool for lower ab exercises for women. There are a lot of fitness centers nowadays that promote the use of Swiss ball because the results of having those tone abdominal muscles can be reached only within two short months of religious exercise-who doesn't want that? Even without going to a gym or hiring a trainer, there are a lot of videos or programs that are available online where you can acquire information and knowledge on how to use the exercise ball properly.
Ab exercises
Also, it is very important to be knowledgeable about the risks of muscle injury when doing ab exercises. A woman who wants to have a body like Jennifer Garner should dedicate at least 30 minutes of her day doing cardio to warm up muscles before doing the lower ab exercises. The other benefit of doing cardio, aside from taking out the risk of having unnecessary muscle pains, is that the excess energy can be used, disallowing the fats to store up in the abdominal area. Does it seem like too much work for you? It should be, but the, think about the ultimate results! You'll get that fabulous abs!
Thanks to the internet!
More tips can be read online if you want to know a great deal more about these types of exercises. Lower ab exercises for women is great for those who aspire to have perfectly toned abs. A woman with perfectly toned abs is really more attractive than those who have plump stomach.

Try doing ab exercises now and get that dream body shape like that of a celebrity! Get a sexier, more attractive body-line -> please visit us at [http://www.fast-ab-workout.info] for more information and tips!

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