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.

In The News:

pen paper and inkwell


cat break through


Bodybuilding Protein

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

Tips to Help You Gain Weight

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

Exercise The Right Way - The Barbell Bent-Over Row

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

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Know Your Muscles - The Mid-Section

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

Exercise The Right Way - The Incline Dumbbell Bench Press

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

A Champion Bodybuilder ? Do You Have What It Takes?

My career began in the eighties. I never found myself... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Muscle Building Workouts and Tips: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!

If you clearly understand and apply the principles involved in... Read More

Get A Grip! Get More Out Of Your Biceps Curls

Would you like to know how to get more out... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

How Stretching Can Explode Your Muscle Growth

When you think about gaining muscle, stretching is probably not... Read More

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Boost Your Anabolic Hormone Levels - Naturally!

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

10 Things You Can Do To Lose Fat Without Even Trying

1. Eat smaller more frequent meals - not only is... Read More

Successful Body Building Routine

There are some major key parts to a successful body... Read More

Gaining Muscle Mass

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

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the... Read More

Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L

The stiff-legged deadlift is one of the best exercises you... Read More

Exercise The Right Way - The Leg Extension

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

Arm Training - Building Muscle for Bulging Bis and Tris

Let's face it, most guys who start lifting want two... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Who Else Wants To Build Muscle Fast?

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

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly!

This is a trick to be done on a leg... Read More

3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days!

Imagine you need to look great to get all the... Read More

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can... Read More

Welcome Back Everyone!

Ah summer time, it's one of my favorite seasons and... Read More

Exercise The Right Way - The Deadlift

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