Abdominal Exercises Progression
Below is a MRR and PLR article in category Health Fitness -> subcategory Beauty.
Abdominal Exercise Progression
Word Count: 365
Summary: Instead of doing endless crunches, increase the resistance to optimize your results. Discover how to make each crunch count by incorporating weight.
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Traditionally, people often perform abdominal exercises in long sets, with friends sometimes turning it into a contest:
- "I did 4 sets of 200!"
- "Really? I did 6 of 300."
However, who gets the best results from this approach? The answer is no one. Here's why.
Long sets are not ideal for achieving six-pack abs. Muscles grow optimally with heavy, medium-repetition sets (about 8-12 reps). Just like you wouldn't train your chest with 200 rep sets, your abdominal muscles need similar stimulation to grow and reveal definition.
So, what do you do if you can manage 12 crunches? You make them harder by increasing resistance. Here's how to do it with different arm positions to enhance your abdominal routine:
1. Arms along your sides. Easiest position.
2. Arms crossed on your chest. Intermediate difficulty.
3. Hands behind your head. More challenging.
4. Arms overhead. Maximum difficulty without adding weights.
5. Arms crossed with external resistance (like a plate or book). Adds further challenge.
Start with your arms along your sides. Once you can do 12 reps, progress to crossing your arms on your chest for your next set. When you achieve 12 reps in this position, move to having your arms overhead.
Once you can manage 12 repetitions with your arms overhead, incorporate external weight (e.g., a dumbbell or plate). Hold it across your chest or extend your arms overhead for extra intensity. This progression principle applies to all abdominal exercises: once you reach 12 reps, increase the difficulty with a change in arm positioning.
Instead of doing 200 crunches, try crossing your arms on your chest and see how many quality reps you can perform. Feel the difference in your abdominals, and let me know how it goes through my website.
You can find the original non-AI version of this article here: Abdominal Exercises Progression.
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