Some Effective Exercises to Build 8 Pack Abs
Posted by Kapoorwill on June 6th, 2013
The rectus abdominis muscle is a paired muscle separated by a mid line band of connective tissues. There are two parallel muscles that run vertically on each side of the anterior wall of the human abdomen. The common configuration of the muscle bellies of the rectus includes eight pack, eight pack, ten pack, or even twelve pack abs. eight pack abs is by far the most popular variation and is considered as a trademark of a well built and fit physique. eight pack abs give you a lean, strong and good looking body. The keys to get eight pack abs include commitment, dedication, time, patience and effort.
To get eight pack abs, you have to lose body fat and strengthen your abdominal muscles. There are many exercises to achieve these two objectives. eight pack abs' exercises help you to get toned and muscular abs without layers of fat over them. In order to get the desired results, you need to practice them with a perfect accuracy keeping in view your fitness level and body needs. The best results from these exercises can be achieved if you do them in the supervision of a qualified fitness or gym trainer.
The abs work together with the back muscles to stabilize the spine and maintain correct posture. Therefore, it is important that your training session includes exercises that not only build your abs, but strengthen your back as well. Deadlifts and squats are two best exercises that train your entire core to work together with your spine. They not only help you get eight pack abs, but also train a lot of other muscles such as quads and glutes.
Lower stomach vertical leg raises are very important in shedding your belly fat and getting you eight pack abs. In order to start this exercise, lie on the floor, place your hands under your head and raise your legs to a vertical position. Now with your legs together and straight pointing at the sky, lift your pelvis off the floor slowly. By keeping your legs vertical, push your hips and legs upward in one movement. While doing so, you will feel your middle to lower belly muscles working very hard. Repeat this wonderful eight pack abs exercise for the stated amount of reps.
Crunches also makes a wonderful exercise for developing eight pack abs. To do this exercise, lie on the floor and bend your knees up. Your arms should be in front of your chest or you may cross your arms in front of your chest with your finger tips behind your ears. Next step is to raise your shoulders towards your knees. It is important that you use your abdominal muscles to do this step. Don't lift your entire back off the floor as this may cause lower back problems. The proper breathing and flexing is very important in doing this exercise perfectly.
You can also do side bends to build your eight pack abs. First of all, stand up straight with your arms straight down at your sides. Now holding your pelvis very firmly, you should bend sideways. Your shoulder, say right one, should bend down toward the floor. When you feel that you can't bend further, you should stop and inhale. Now by holding your breath, raise yourself back to the erect standing position and exhale when you reach the starting position. Repeat this movement many times before switching to the left shoulder. To increase the difficulty level of this exercise, you can hold a weight in your hand.
Guy Long runs Gyms in Caulfield and is a Personal Trainer in Elsternwick where he specializes in resistance training, body transformation, weight control, fat loss and overall muscular strength for local residents.
Numerous articles has been written by author Kapoorwill. The article here about Eight pack is also one of the best article written by him.
