Best Abdominal Exercises You've Never Heard Of , livre ebook

Price World Publishing - Nick Nilsson

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205 pages

English

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In order to build chiseled, defined abs you need to do more than just crunches, sit-ups and other standard abdominal exercises. This book provides photographs and detailed instructions for 77 new and unique ab exercises and lays out several different complete ab workouts that will help you strengthen, sculpt, and maintain your midsection. This results-oriented, step-by-step guide also includes tips and tricks on how to incorporate the exercises into your workout and how to avoid common errors. This book will help you break through plateaus and get the most out of your ab workouts at all times.

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Publié par	Price World Publishing
Date de parution	08 novembre 2011
Nombre de lectures	0
EAN13	9781936910083
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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The Best Abdominal Exercises You ve Never Heard Of
77 Unique Ab-Blasting Exercises
By Nick Nilsson
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the reader s discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Price World Publishing www.PriceWorldPublishing.com
Copyright 2011 by Nick Nilsson
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
eISBN: 9781936910083
Table Of Contents
Upper Abdominals
Pushdown Crunches to the Floor
Stiff-Arm Cable Crunches
Declined Body Crunches
Cross-Bench Stretched Crunches
Bench Press Crunches
Crunch Roll-Ups
Partner-Resisted Crunches
Leg Curl Machine Crunches
Between-The-Legs Low Pulley Crunches
Foot-Resisted Crunches
Ab Cannonballs
Incline Bench Dumbbell Crunches
Low Pulley Preacher Crunches
Seated Swiss Ball Crunches
Decline Cable Crunches
Lower Abdominals
High Pulley Lying Cable Crunches
Seated Hanging Leg Raises
One Arm Hanging Leg Raises
Forearm Supported Leg Raises
Swiss Ball Leg Raises
Swiss Ball Roll-Ups
Leg Sling Ab Pull-Ins
High Pulley Hook Crunches
Rotational/Oblique Exercises
Cable Gripping Trunk Twists
Two Dumbbell Ball Twists
Trunk Twists With a Twist
Side Lying Free Crunches
Resting Forearm Cable Crunches
Dumbbell Side-To-Sides
Single Arm Press-To-The-Floor
Cable Crossover Arms-Back Crunches
Swiss Ball Side Rolls
Standing Barbell Side to Sides
One Knee Cable Crunch
Serratus/Intercostal Cable Crunches
Serratus Pulldowns
Serratus Dips and Pull-Ups
Total Ab Exercises
Curl Squats
Double Cable Crunches, a.k.a. Nilsson Crunches
Cable Push Crunches
Bench End Leg Raise/Cable Crunches
The Ab Ripper
Reverse Leg Raises
Wall-Walker Sissy Squats
Abdominal Sit-Ups
Cable Janda Sit-Ups
Ball Pullover Crunch Supports
Small Ball Crunches
Two Ball Static Holds
Ball Arm Scissors
See Saw Crunches
Combat Crunches
Lean Back Cable Supports
Leg Press Crunches
Bar and Ball Roll-Ins
Hyperextension Crunches
Regular Hyperextensions
Superman Hyperextensions
Railing Back Extensions
Extra Exercises
Inverse Crunches
Pinchy Sit-Ups
Side Ab Push-Ups
Bench Press Crunch Leg Raises
Side Towel Rows
Foot Resisted Side Crunches
Bridging Supports
Hanging Crunches
Ground Push Crunches
Drawn and Quartered
Leg Press Push Crunches
Lying Pull-Up Roll-Ups
Towel Cradle Side Crunches
Momentum Sit-Ups
Barbell Lever Pulls
Crab Walk Leg Raises
Barbell Baton Twirling
EZ Bar Rollers
Feet-On-Wall Static Holds
Lying Leg Resistance Raises and Crunches
Side Claw Pulls
Weight Plate Steering Wheel Rolls
Ab Workouts
Introduction:
In this book you will find 77 fantastic exercises for the abdominals - exercises you ve probably never seen or even imagined! Here is a rundown of the sections you ll find in this book:
How To Do It:
Read through the exercise descriptions thoroughly so you know exactly what the exercise is going to accomplish, how to execute it properly and safely and how to best incorporate the exercise into your workouts.
Common Errors:
The Common Errors section of each exercise will let you know some of the typical ways the exercise is done improperly so that you can take the steps to correct yourself before they even happen!
Tricks:
Finally, be sure to read through all the Tricks for each exercise. The tips will help you maximize these already amazing exercises.

I Want Your Feedback!
I welcome your comments and questions! Please do not hesitate to contact me via email at BetterU@fitstep.com . Let me know what you liked or didn t like about this book, and specifically how I can best serve your needs.
Know Your Training Level
The exercises in this book are labeled according to difficulty level. Some exercises are fine for all training levels while some are more appropriate for intermediate or more advanced trainers. Even if you re an advanced trainer, you will find ALL the exercises challenging and unique!
Here are the labels and levels of difficulty:

Please Note:
Any exercise program contains an element of risk. Be aware that the exercises in the book are not familiar to you and, even though every attempt has been made to ensure safe instruction, how and if you decide to execute the exercises is ultimately your responsibility.
The Exercises:
I have separated the exercises in this book into 4 areas: upper abs, lower abs, rotational/obliques and total abdominal exercises. Keep in mind that even though the exercises are listed in a specific section, they may also affect other areas of the abdominal region. It is rare to find an exercise that only affects one single area of the abdominals.
Here are quick links to the index pages of each abdominal region along with some extra exercises:
Upper Abs
Lower Abs
Rotational/Obliques
Total Ab Exercises
Hyperextensions
Extra Exercises
Ab Workouts
Upper Abdominals

Pushdown Crunches to the Floor

This exercise puts incredible tension on the abs at the bottom of the movement. All that you need is a high pulley and bar, just like you re doing a pulldown, the only difference being you push the bar all the way to the floor.

Stiff-Arm Cable Crunches

Similar to the regular cable crunch, but rather than holding the bar behind your head, you hold the bar at arms-length in front of you. This puts great tension on the abs by forcing them to not only do the crunch, but to stabilize and support the weight held at arm s length in front of you.

Declined Body Crunches

This simple variation of the floor crunch allows you to put all the tension of that exercise on the extreme upper abs. All it takes is a simple change in body position!

Cross-Bench Stretched Crunches

Using only a regular flat bench, you can hit the abs in their stretched range of motion. This is the range of motion that ab exercises done flat on the floor (such as regular crunches) miss. The difference is like going from working your biceps with half range curls to doing full range curls.

Bench Press Crunches

Want to build your lockout bench press strength? The abs play a large but little known role in the last few inches of the bench press. With stronger abs, target-trained through this exercise, you will be able to immediately lock out more weight.

Crunch Roll-Ups

Looking to set your abs on fire at the end of a workout? This simple rolling technique targets the peak contraction of the abdominals by powerfully using momentum. The position you finish in is the maximum possible contracted position your abdominals can get into!

Partner-Resisted Crunches

Using your training partner as resistance can result in incredible ab workouts. See how you can easily focus on the negative phase of the crunch movement by having someone else give you a hand. You ve never felt a burn like this!

Leg Curl Machine Crunches

The strength curve of the leg curl machine can easily be adapted to the crunch. By using this machine for crunches, you can use the weight stack to increase the resistance on the abs. You can also use it to perform negative training for the abs all by yourself!

Between-The-Legs Low Pulley Crunches

This exercise puts tremendous tension on the abs by utilizing an extremely short range of motion coupled with heavy resistance in the very most contracted position the abs can be in.

Foot-Resisted Crunches

Increase the resistance of the regular crunch by using your legs and feet. This is a great exercise for when you re traveling or don t have access to special equipment and need to increase the resistance on the abs.

Ab Cannonballs

Using momentum to work the abs is not always a bad thing, especially when using that momentum can dramatically increase the weight you can use for an ab exercise. The momentum doesn t take tension away...it gives you the ability to add more!

Incline Bench Dumbbell Crunches

This exercise puts a tremendous stretch on the upper abs and the entire rib cage area, helping to develop not only the abs but the intercostal muscles that aid in breathing (excellent for sports that require great lung capacity). Working against resistance allows you to build great strength with the abs stretched.

Low Pulley Preacher Crunches

Using the preacher bench to act as a pivot point allows you to get a HUGE stretch on the upper abs followed by a tremendous contraction right where it counts. Your abs have never experienced this type of stretch and tension before!

Seated Swiss Ball Crunches

This exercise uses the Swiss Ball not as something to lay on or roll over but as the resistance itself! It provides an excellent contraction in the upper abs even though it only allows for a short range of motion.

Decline Cable Crunches

Using the decline bench and the low pulley, this exercise allows you to place extremely heavy resistance directly onto the upper abs.
Lower Abdominals

High Pulley Lying Cable Crunches

This unique exercise utilizes the high pulley to work the lower abs using a pushing movement rather than a pulling movement. The angle of the pull directly targets that hard-to-reach, extreme lower ab area.

Seated Hanging Leg Raises

Targeting the most powerful contracted position of the lower abs is not easy. Generally, the lower abs don t have enough leverage or strength to get the lower abs into the fully contracted position. This exercises STARTS in that position.

One Arm Hanging Leg Raises

Working the lower abs in a very unstable environ