Abdominal Exercises For Beginning Bodybuilders.

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:

1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. 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.

3. 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:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. 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.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

---

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

Exercise The Right Way - One-Arm Dumbbell Rows

Other articles in this series looked at a number of... Read More

Six Minute Abs

Six minutes out of your day. All you need is... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5

Welcome to article number five in our 5-part series "Bodybuilding... Read More

Tips to Help You Gain Weight

There are a couple of reasons why most people fail... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More

Complete Pec Training Tips

Put these pec techniques to use and develop that full,... Read More

Back Exercises For Beginning Bodybuilders

From a bodybuilder's perspective one of the most important body... Read More

Use This Quick Muscle Building Program for Fast Results

Quick muscle building is the goal of every underweight guy... Read More

Questioning Proper Abdominal Training

Q: I've heard you mention that you don't need tons... Read More

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

Monster Triceps

They make up the biggest trio in bodybuilding.No, not Arnold,... Read More

7 Surefire Strategies For Fat Loss!

1. Weight Training. Building lean body mass (muscle) will speed... Read More

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

How To Gain Weight

Until I started following a routine to eat, my gains... Read More

Boost Your Anabolic Hormone Levels - Naturally!

Anabolic steroid use appears to be on the rise. With... Read More

The Biggest Muscle Mass Gain Myths Exposed

Performing low repetition/heavy weight workouts will enable you to build... Read More

Exercise The Right Way - Dumbbell Lunges

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Stiff-Leg Deadlift

Other articles in this series looked at a number of... Read More

The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure... Read More

Gaining Muscle Mass

This article will discuss how to gain weight naturally muscle... Read More

Moving From Beginner To Intermediate Level Bodybuilding

By now you've made significant progress in your bodybuilding career.... Read More

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of... Read More