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The Best Abs Exercises

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Abdominal Hold

Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.

Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can — aim for 5 to 10 seconds.
Lower yourself down and repeat.
Continue this exercise for 1 minute.

The Side Crunch

Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
Keeping your weight balanced, slowly extend your left leg and point your toes.
Place your left hand behind your head, pointing your elbow toward the ceiling.
Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
Look out over your hand while bringing the left side of your rib cage toward your hip.
Lower to your starting position and repeat 6 to 8 times.
Do two sets of 6 to 8 reps, and then switch sides.

 

What Is the Best Way to Lose Fat?

The simple (and complex) answer is that there is no “best way” to lose fat. Each client will respond differently to a training program. However, there are some principles fitness professionals can apply when designing their clients’ programs.

If I Lift Weights, Will I Get Bigger Muscles?

Whether or not your clients will get bigger muscles (hypertrophy) depends on three basic factors: genetics, gender and training intensity. Genetics is mostly manifested as muscle fiber type; people with predominantly fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers.

How Do I Get a Flat Stomach?

Genetics also plays a role in whether or not your clients can obtain a flat stomach or a “six-pack” look to their abdominals. Having said that, two types of exercise can help: strength training and cardiovascular exercise. The abdominals are just like any other muscle group: For their definition to become visible, they must grow larger and the fat that lies over them must decrease. What makes the definition of the abdominals so difficult to see is that they are situated in the area of the body that contains the most fat.

Should I Do Cardio First or Weight Training First?

It depends on the client’s goals. Many personal trainers think that performing strength training before cardiovascular exercise will augment the amount of fat used during the cardio workout because the strength training will deplete the muscles’ store of carbohydrates (glycogen). However, strength training is not likely to deplete glycogen stores, because a lot of the workout time is spent resting between sets and exercises.

Do I Need to Take Dietary Supplements?

Your clients do not need dietary supplements unless they have a documented vitamin deficiency or they do not eat a balanced diet. Using supplements as an alternative to a sound diet can lead to serious deficits in the consumption of other nutrients (Benardot et al. 2001). It is always healthier to acquire vitamins and minerals from food than to obtain them from a pill.

What Is My Target Heart Rate?

Target heart rate—the heart rate range used to determine the desired intensity of an activity—will differ depending on the goal of the workout. You can calculate target heart rate using a percentage of your client’s heart rate maximum (HRmax), which can be predicted by subtracting your client’s age from 220, or by measuring your client’s heart rate while he or she performs a maximum exercise test.

What Is the Difference Between Weight Machines and Free Weights?

Ignoring the effect of gravity in creating resistance during all movements, free weights (dumbbells) keep the resistance on the muscle constant throughout the joint’s range of motion (ROM), while weight machines use variable resistance, with the resistance changing throughout the ROM. Machines have geometrically shaped cams that change the torque required of the muscles by changing the lever arm of the resistance force (external weight) or the applied muscular force.

Why Are My Muscles Sore After a Workout?

Soreness results from high force production when an exercise is new or a load is greater than normal. Furthermore, eccentric muscle contractions (in which the muscle lengthens, as when lowering a weight) cause more soreness in the days following the workout than either isometric contractions (in which the muscle does not change length, as when holding a weight) or concentric contractions (in which the muscle shortens, as when lifting a weight).

How Do I Get Rid of These Flabby Arms?

One of the biggest exercise myths is that you can lose fat in an area of the body by strength training or exercising that specific body part. The truth is that “spot reducing” and “spot toning” do not work, because we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle. Doing triceps press-downs will not decrease the amount of fat clients have on the backs of their arms any more than doing crunches will decrease the amount of fat clients have on their stomachs.

How Often Should I Work Out/Lift Weights?

According to the American College of Sports Medicine (ACSM), your clients should exercise 20 to 60 minutes, three to five days a week for health/fitness promotion (ACSM 1995). Exercising only three days a week may be enough for previously sedentary clients to improve their fitness, but it will take more exercise to see further improvements.

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Personal training is offered by appointment only. On sight and off sight training is available also by appointment.

Online training packages and meal plans are also available.

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