Abdominal Exercises For Beginning Bodybuilders
By Rick Mitchell
The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:
- Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.
- Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
- Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.
You can target these muscles effectively by performing the following exercises:
- Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.
- Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.
- Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:
- Day 1: Biceps, Back, Abs
- Day 2: Hamstrings, Shoulders, Abs
- Day 3: Quads, Forearms, Calves
- Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author:
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience.